A beginner full-body workout is a great way for those just starting to build muscle to develop a foundation of strength and fitness. This type of workout focuses on targeting all the major muscle groups in the body in one session. A full-body workout can be completed 2-3 times per week, with a rest day in between sessions, to allow muscles time to recover and grow.
The first exercise in a beginner full-body workout should be a compound movement that targets multiple muscle groups. This type of exercise is more efficient because it works more muscles in less time. The squat is a perfect example of a compound movement that works the entire lower body, including the quads, hamstrings, and glutes. To perform a squat, stand with feet shoulder-width apart, keep the chest up, and lower the hips down as if sitting on a chair. Return to a standing position by pushing through the heels.
Another compound exercise to include in a beginner full-body workout is the push-up. Push-ups work the chest, triceps, and shoulders, and are an excellent upper body exercise. To perform a push-up, start in a plank position, keeping the body in a straight line from head to heels. Lower the body towards the ground by bending the elbows, and then push back up to the starting position.
To target the back and biceps, the beginner can perform a bent-over row. To do this exercise, stand with feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the hips and keep the back flat. Lift the weights towards the chest, keeping the elbows close to the body. Lower the weights back down to the starting position.
For the abs and core, the beginner can include the plank. Start in a push-up position, but instead of lowering the body to the ground, hold the body in a straight line from head to heels. Keep the core engaged and hold the position for 30-60 seconds.
Lastly, the beginner can perform a calf raise to target the calves. Stand with feet hip-width apart and lift onto the balls of the feet. Lower back down to the starting position, and repeat.
It's essential to warm-up before starting a full-body workout, and stretching afterwards can help reduce muscle soreness. A beginner should start with lighter weights and focus on proper form before increasing weight. Gradually increasing the intensity and difficulty of the workout will prevent injury and ensure progress.
In conclusion, a beginner full-body workout is an effective way to target all the major muscle groups in the body. Compound movements that target multiple muscle groups should be included, and proper form should be prioritized over weight. Warming up and stretching afterwards can help reduce muscle soreness and prevent injury. With consistent effort and patience, a beginner can develop a foundation of strength and fitness that will help them achieve their fitness goals.
Examples of FBW (full body workout) routines:
- Beginner FBW Workout:
- Warm up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks, etc.)
- Squats: 3 sets of 10 reps
- Push-ups: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps (each leg)
- Dumbbell shoulder press: 3 sets of 10 reps
- Plank: Hold for 30-60 seconds, repeat for 3 sets
- Cool down: 5-10 minutes of stretching
- Intermediate FBW Workout:
- Warm up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks, etc.)
- Deadlifts: 3 sets of 8 reps
- Pull-ups: 3 sets of 8 reps
- Bench press: 3 sets of 8 reps
- Standing dumbbell curls: 3 sets of 8 reps
- Tricep dips: 3 sets of 8 reps
- Russian twists: 3 sets of 20 reps (each side)
- Cool down: 5-10 minutes of stretching
- Advanced FBW Workout:
- Warm up: 5-10 minutes of light cardio (e.g., jogging, jumping jacks, etc.)
- Barbell squats: 4 sets of 6 reps
- Bent-over rows: 4 sets of 6 reps
- Military press: 4 sets of 6 reps
- Barbell lunges: 4 sets of 6 reps (each leg)
- Barbell bench press: 4 sets of 6 reps
- Plank variations: Hold for 30-60 seconds, repeat for 3 sets
- Cool down: 5-10 minutes of stretching
Note: It's important to adjust the weights and repetitions based on your fitness level and goals. If you're unsure how to perform an exercise, consider seeking guidance from a qualified fitness professional.
John Brown
Personal trainer with over 10 years of experienceAs a personal trainer, I am passionate about helping my clients achieve their fitness goals and leading a healthier lifestyle. I specialize in designing personalized workout plans and providing individualized attention to my clients to ensure they achieve the results they desire.
