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Total Body Workout for Beginners

by Skinny Ms.

Total Body Workout for Beginners
Are you ready to get in shape, tone up, or lose weight but not quite sure where to begin? Begin here! This workout is designed to tone your entire body and burn fat to help you get into the best shape of your life! Begin your fitness journey today and continue for a lifetime. We have a library of workout routines for all fitness levels. No excuses, just results!

Equipment Needed: 1 set of light dumbbells (5-10 lbs); chair or flat bench

What to Do: Perform the following exercises one after the other, like a circuit. Rest 30 seconds between circuits. For optimal results, perform this workout 2 times weekly. Be sure to watch the video demonstrations before beginning your workout.

Beginner Level: Perform 1 circuit.
Intermediate Level: Perform 2 circuits (move to this level when ready).


1. Push-ups for Beginners (beginners & intermediate videos below) – 25 reps
2. Reverse Crunches – 12 reps
3. Bicep Curls – 12 reps
4. Tricep Kickbacks – 12 reps
5. Lateral Raise – 12 reps
6. Bent over rows – 12 reps
7. Body Squats – 12 reps
8. Seated Calf Raise – 25 reps

Beginner Push-ups

Intermediate Push-ups

Reverse Crunches

Bicep Curls

Tricep Kickbacks

Lateral Raises

Bent Over Rows

Body Squats

Calf Raise

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

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90 Responses to Total Body Workout for Beginners

  • Christa Reese says:

    I'm so excited to find this!! As a blessed stay at home mother of 4 proudly married to an active duty Marine, this is perfect for me. I can do it at home & you give wonderful demonstrations so I'm sure to execute the exercises correctly. Thank you for the time and effort you put into this site. I'm excited about this journey for the first time in a VERY long time!

  • Barbara says:

    I'm in! Happy to find this on FB. Hope you will post daily reminders:)

    Thanks for giving of yourself!

  • Mary says:

    Count me in. Can you download the videos to a disk?

  • Mandy Hickman says:

    Between this and the ab workout, I am excited! Especially since this can be done at home. Thank you so much!

  • Miranda says:

    I really really need to do this…my problem is staying motivated…My word for this year is Intentional…so i am going to intentionally do this so that i can be the best i can be.. I really didnt know where to start so thank you for doing this!

  • Erin says:

    Im very excited to find it as well. I have never had to work out to stay skinny in my nearly 47 years of living! Fat snuck up on me over the past couple of years. Time to get back in shape!

  • Heather M says:

    I LOVE your website and daily workouts! I've had a VERY hard time getting motivated and sticking with anything. I used to be a dancer, very in shape, and have had challenges getting back into exercise after a car accident and my 3rd baby. I'm 38 and have BIG, HEALTHY goals by 40!!! THANKYOU!!! One question- I hear different theories on light weights/more reps vs. heavy weights/less reps for toning arms… what's your take on this?

    Thanks again. Make it a great day! -Heather

  • Donna Strauser says:

    Last year I joined a gym and on my second day there, I pinched a nerve in my neck. I'm trying to get started back again (not at the gym) but here in my home on becoming fit. Thank you for the exercise routine and instructions on how to preform them. I will be back hopefully daily!

  • I'm definitely going to try this! I need a stiff kick in the butt. I'm turning 40 at the end of this year and definitely need to get healthier. I've been overweight since 5th grade and have struggled with weight loss for years. We live in a rural town so working out at home right now is my best option. I find though being at home is full of too many distractions, LOL! Thank you for doing this!! This is my year to get fit!!

  • Kay M. says:

    I have been looking for something like this to get me going. I am a mom of 3 young children, including a 3 month-old, and a full-time student, so getting to a gym is a logistical challenge! Looking forward to this.

  • Crystal says:

    Just found this …. excited to get back to work.

  • Crystal says:

    I can even do it @ work during lunch during this busy tax season :)

  • Gale says:

    Thank You, Thank You, Thank You! I am 54 and have just been told to start lifting weights for bone density. I didn't know where to start. Thanks again, Gale

  • Rebekah says:

    Thankd you!!!

  • Helen says:

    As someone who for the last 3 month has been trying to build up the courage to walk into a gym, thank you. I know can start my new life style by just getting up a little earlier every day in my own living room and work myself up to more extensive work outs as I accomplish my goals. Thank you so much

  • Cindy Lively says:

    I am committed to this beginners workout. I've lost 75 lbs and am trying to get lean now and lose an additional 40. My goal is to be fabulous at 50 which is in 1 1/2 years! I have not had any idea where to begin and am sick of cardio dvd's so I need something to get my muscles in shape. Thank you so much!

  • Juanita says:

    Thank you SOOoooo much for this!!! I'm also asking how and where to begin. I've got a super long road ahead and this will help me take some guess work out of it. Now I'd I could just figure out how many calories to eat. myfitnesspal says like 1800 and I just can't do it! :( Anyhow thank you for this and I'd like to know what you think of the gym boss for someone like me who doesn't have a gym partner??

  • Jobi Preston says:

    this looks like just the thing i need to keep me motivated to work out every day!!! thank you!!! i look forward to doing the workouts every day :)

  • Leslie says:

    I am excited to get started. Also thankful for everything you post on this site. Now its time for me to stop just reading and get off my butt and do it. You have so many wonderful resources.

  • Nikki says:

    Will these videos be available longer than this week? I want to do this, but we're in the middle of a move. My weights are already moved to the new place and I won't be there till next weekend. I'm 62, I walk 3 miles every day and eat a healthy diet, but I know I need to do some strengthening exercises like Winnie the Pooh.

  • Paige Isom says:

    I'm in! I've been looking for a total body (weight) workout since I don't know if I am doing the "right" thing at the gym and can't afford a personal trainer. I also need cardio. So I will add that to this. Great to see the exercises that can be done at home with minimal equipment.

  • Sandra says:

    This looks pretty doable for me, with the exception of the body squats. My knees are in very bad condition, especially the left. I need a total knee replacement, and the squats are out of the question. What is a good substitute?

  • Sandra Leidenheimer says:

    Looking forward housing this exercise plan!!

  • Skinny Ms. says:

    Rebekah, You are welcome girlfriend!

  • Skinny Ms. says:

    Gale, Guess what? My name is also Gale and spelled the same and I'm 54! Now, is that crazy or what? :) Weight lifting does amazing things for your body. My plan is to lift–heavy–the rest of my life. So happy you're here!!!

  • Skinny Ms. says:

    Crystal, Hey that's right…good point. I like the way you think!!! :)

  • Skinny Ms. says:

    Crystal, Glad you're back! :)

  • Skinny Ms. says:

    Kay, I love working out at home…so much easier to roll out of bed and do a workout rather than drive to the gym. I love the gym too but nothing beats home for working out. :)

  • Skinny Ms. says:

    Rosemary, Yes it is the year you're going to get fit. So what if you've been overweight since 5th grade…that's all in the past girlfriend!!! You can do this. :)

  • Skinny Ms. says:

    Donna, Good for you!!! Looking forward to having you here.

  • Skinny Ms. says:

    Hi Heather, When you lift heavy (I'm talking really heavy) you do few reps…maybe only 3, depends on the exercise. I usually do 6-8 when going really heavy. When I lift lighter, I definitely do more reps…15-20, also depends on the exercise. Glad you've made the commitment!

  • Skinny Ms. says:

    Erin, You've got it right!

  • Skinny Ms. says:

    Miranda, You are so welcome! :)

  • Skinny Ms. says:

    Mandy, You're welcome!

  • Amelia Fiser says:

    Thanks! I am a veteran at working out but haven't seen any changes in almost a year, so it is time to shake things up! I did this and the ab challenge today so hopefully I will have abs showing soon!!! Thanks again!

  • Skinny Ms. says:

    Mary, No I don't think you can.

  • Skinny Ms. says:

    Barbara, I've decided to do a Beginner's Workout everyday this week. :)

  • Laura says:

    Thank you! This is exactly the kick in the pants I need to jump start my fitness goals! I'm all in!

  • melissa says:

    i'm starting from scratch and have 50 pounds to lose. thanks for a realistic workout for someone at my stage of fitness.

  • Sharon says:

    So do we look at this page every day and follow it? I will put 100% effort in this

  • Debi Hart says:

    I woke up at 4am & decided if I couldn't sleep might as well get up. I worked out & decided to check FB…glad I did, I found y'all. I'm in!

  • Jennifer Rand says:

    The Dumbbell Bent Over Row video is not view able because it has been deemed private. Is there another video out there that you would recommend to show the proper way to preform this exercise? Thank you.

  • Juliad says:

    I am committed.  Looking to get in the best shape of my life.  My 30th birthday is just three months away.  Thank you for all of the amazing workouts, Skinny Ms.

  • GracelynsMama says:

    had my first child 14 months ago and am back to my pre baby weight but not shape! looking forward to starting tomorrow and sticking to it! :)

  • Norajean101 says:

    I will be following this workout …. Thanks for posting the videos they are very helpful !

  • Dianedhillman says:

    Starting today!

  • Jdianescott4 says:

    I got the ebook, but how do i get it to my iphone.  Can't wait to get started

  • Stacy says:

    I am in!!!

  • Rnrbarby says:

    I'm 46 and I feel my muscle being replaced by fat every second – I AM IN!!!!!!

  • Denisedeegan says:

    thanks for helping me start this program to lose weight while in a chair. I started yesterda April 30,2012 and will be doing it everyday. I told my Dr about it today and he is going to look at it and see what I am doing. You are a Godsend

    • skinnyms says:

      Hey Denise,

      You are so very welcome!!! Can't wait to hear about your progress. We know you'll be successful! :)

    • Skinny Ms. says:

      That's a great achievement. Be sure to get your doctor's approval before doing the exercises. You will continue to amaze yourself. Good job!

  • Rhonda Of Fl says:

    I follow on Facebook and pinterest and I get some great motivation from skinny ms! I will doing this everyday. I have ten pounds to go till I hit my goal. Been a long road but have lost 40 pounds over the last 20 months ( on and off dieting) with very little actual excersize, although with 5 children we are an active family. Just haven't been target toning. Do you know how many calories this quick n easy work out burns with no weights? I use my fitness pal daily and would love to be able to keep track of my exercises through there. Thanks :)

  • Andrea Garza says:

    Is this workout something that should be done every day or every other day or what? Thanks in advance. I'm ready to try, I'm one of those that really needs the beginner workout!

  • Debbie says:

    Thanks so much for posting this. I have severe advanced arthritis in my knees and walk with a walking stick. I have been looking for something that I can do as a beginner and strengthen my muscles slowly. Walking very far is hard for me so hopefully through this program I will be able to get stronger and more fit.

  • Hey Gale,

    May I suggest something? I’d personally add in 25 reps of calf raises to top it all off. Other than that, you pretty much hit all of the important muscle groups with the simplest workouts.

    This is a great start for beginners. And the best part is you can do it in your own home.

    Let me know if I can do anything for you,

  • Skinny Ms. says:

    Added! Thanks for the suggestion.

  • rita says:

    i would like to try this. my only problem is my knees won't let me do squats. any suggestions for adjusting these exercises?

  • Vanessa says:

    Thank you so much for this. I am thinking to do them Every other day (Tuesday, Thursday, Saturday). Will that be ok? I am getting on the elliptical daily (20 – 40 mins) then I do abs ripper Monday, Wed and Friday. I also jog/walk the dog about 4 times a week and I am always on the go on playdates and chasing after my little kids. I am trying to lose 10 lbs. Will this program help me tone up? Any recommendation for the lower part of my body? Thanks!

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