Beginner’s Full-Body Workout Program

Beginner’s Full-Body Workout Program

If you're new to fitness and looking to start your journey towards a healthier lifestyle, this beginner's full-body workout program is perfect for you. Designed to target all major muscle groups and improve overall strength and endurance, this program can be performed at home or in a gym with basic equipment. Remember to consult with a healthcare professional before starting any new exercise program.

Equipment needed:

Dumbbells (light to moderate weight)
Exercise mat (optional)
Water bottle
Towel

Workout Schedule: Perform this workout program two to three times per week, allowing at least one day of rest between each session. Begin with a warm-up consisting of 5-10 minutes of light cardio, such as brisk walking or jogging in place.

Exercise: 1

Squats

Equipment: None

Sets: 3

Reps: 10

Rest: 2

Exercise: 2

Push-ups

Equipment: None

Sets: 3

Reps: 8

Rest: 2

Exercise: 3

Dumbbell Rows

Equipment: Dumbbell

Sets: 3

Reps: 10

Rest: 2

Exercise: 4

Lunges

Equipment: None

Sets: 3

Reps: 10

Rest: 2

Exercise: 5

Plank

Equipment: None

Sets: 3

Reps: 10

Rest: 2

Exercise: 6

Dumbbell Shoulder Press

Equipment: Dumbbell

Sets: 3

Reps: 10

Rest: 2

Workout Routine:

1Squats (3 sets of 10 reps)

Stand with your feet shoulder-width apart.
Keep your chest up and core engaged.
Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
Pause briefly at the bottom, then push through your heels to return to the starting position.

2Push-ups (3 sets of 8 reps)

Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body towards the ground by bending your elbows while keeping your core tight.
Push back up to the starting position, keeping your body in a straight line throughout the movement.
Modify by performing push-ups on your knees or against a wall if needed.

3Dumbbell Rows (3 sets of 10 reps per arm)

Hold a dumbbell in one hand and place the opposite knee and hand on a bench or sturdy surface.
Keep your back straight and core engaged.
Pull the dumbbell up towards your chest by bending your elbow, squeezing your shoulder blade.
Lower the dumbbell back down with control and repeat on the opposite side.

4Lunges (3 sets of 10 reps per leg)

Stand tall with your feet hip-width apart.
Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
Push back up through your front heel to return to the starting position.
Alternate legs for each set.

5Plank (3 sets, hold for 30 seconds)

Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Engage your core and hold this position, focusing on maintaining proper form and breathing steadily.

6Dumbbell Shoulder Press (3 sets of 10 reps)

Hold a dumbbell in each hand at shoulder level, palms facing forward.
Press the weights upward until your arms are fully extended overhead.
Lower the dumbbells back down with control, keeping your core engaged.

Completing this beginner's full-body workout program regularly will help you build a solid foundation of strength and fitness. Remember to start with lighter weights and gradually increase as you progress. Listen to your body, stay hydrated, and don't forget to cool down and stretch after each session. Stay consistent and enjoy the journey towards a healthier you!

Note: It's important to consult with a healthcare professional or a certified personal trainer before starting any new exercise program to ensure it aligns with your individual needs and capabilities.