Beginner Body Boost

Beginner Duration 18 minutes

Target Areas: Full Body

Equipment: No Equipment

Let's hit the ground running with this superb full body workout! You don't need any equipment for this one, however, there are a few floor exercises in the mix so feel free to grab a mat or towel to protect your knees.

Exercises

Set 1: 1 round

T's

40 seconds

Effort: Light

Alternating Side Reaches

40 seconds

Rest

15 seconds

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

Effort: Moderate

Squats

40 seconds

Effort: Light

High Knee Pulls

40 seconds

Rest

15 seconds

Effort: Moderate

Arm Pumps

40 seconds

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 seconds

Effort: Moderate

Side Bends

40 seconds

Rest

30 seconds

Set 2: 1 round

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Effort: Light

Jog on the Spot

30 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

Effort: Light

Jumping Jacks

30 seconds

Rest

30 seconds

Set 3: 1 round

20 seconds

20 seconds

40 seconds

40 seconds

20 seconds

Elbow Plank with Leg Lifts

40 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

40 seconds

Rest

20 seconds

Set 4: 1 round

Effort: Moderate

Jog on the Spot

30 seconds

Effort: Moderate

Jumping Jacks

30 seconds

Rest

30 seconds

Set 5: 1 round

20 seconds

20 seconds

40 seconds

40 seconds

20 seconds

Elbow Plank with Leg Lifts

30 seconds

Bird Dog

40 seconds

Rest

20 seconds

Set 6: 1 round

Effort: Moderate

Jog on the Spot

30 seconds

Effort: Light

Jumping Jacks

25 seconds

Ragdoll Pose

20 seconds

Workout Discussion

30 Jan

Onyeche A.

Great workout for beginners or those of us who have taken an extended break from exercise. Always guaranteed to have me sweating. Seeing results already!

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.