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Free Beginner Workout

Beginner Total Body Strengthener

Beginner   20 minutes

Target Areas: Full Body

Equipment: Dumbbells, Wall, Exercise Mat

Beginner Total Body Strengthener
Tags
Home Gym Workouts Full Body Workouts Dumbbell Workouts Wall Workouts No Equipment Workouts
Description

A casual workout to get you back into shape using light dumbbells or cans of soup and an exercise mat. Work through each exercise doing slow and steady repetitions.

Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
30 seconds
Cardio Warm Up
Cardio Warm Up
45 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minute
Squat Jacks
Squat Jacks
1 minute

Set 2: 1 round
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Rest
Rest
30 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
45 seconds
Rest
Rest
30 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
45 seconds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
45 seconds
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
30 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
30 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
1 minute
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
1 minute

Set 3: 1 round
Lying Supermans
Lying Supermans
20 seconds
Firm your shoulder blades against your back for maximum effect.
Cobra
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Quad Stretches
Quad Stretches
45 seconds
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
30 seconds

Appears In

weightlifting
Weightlifting
full body
Full Body
arms
Arms
butt & legs
Butt & Legs

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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.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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