Embark on your fitness journey with these beginner-friendly total body workouts designed to transform your physique and establish a solid foundation for lasting gains.
Beginner Full Body Workout A
1 - Barbell Back Squats: 3 sets of 8-12 repetitions
2 - Pull-ups/Chin-ups (with assistance if needed): 3 sets of 8-12 repetitions
3 - Overhead Press (seated or standing, dumbbell or barbell): 3 sets of 8-12 repetitions
4 - Dumbbell Single-Arm Row: 3 sets of 8-12 repetitions per arm
Beginner Full Body Workout B
1 - Romanian Deadlifts: 3 sets of 8-12 repetitions
2 - Barbell Bent-Over Rows: 3 sets of 8-12 repetitions
3 - Dumbbell Walking Lunges (or barbell reverse lunges): 3 sets of 8-12 repetitions per leg
4 - - Lat Pulldowns: 3 sets of 8-12 repetitions
5 - Incline Bench Press (dumbbell or barbell): 3 sets of 8-12 repetitions.
Before each workout, perform a 5-10 minute warm-up to prepare your body for exercise. This may include light cardio, such as jogging in place or jumping jacks, followed by dynamic stretches. After your workout, cool down with 5-10 minutes of static stretches to improve flexibility and reduce muscle soreness.
Progression and Modifications
As you get stronger, gradually increase the weight or resistance you're using. If any exercises feel too challenging, modify them to suit your fitness level. For instance, you can use a chair for support during squats or perform assisted pull-ups or chin-ups using a resistance band.
Consistency is Key
Consistency is crucial for achieving lasting results. Aim to perform 2-3 total body workouts per week, allowing sufficient rest and recovery between sessions. Listen to your body and adjust the workouts as needed.
Remember, fitness is a journey, not a race. Enjoy the process, celebrate your progress, and embrace the transformative power of exercise.
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