Beginner's START HERE! A workout designed to kickstart your new life.
So, you’ve made the decision to begin an exercise routine, but now the question is, “Where do I begin exactly?” First of all, congratulations! Making the decision to get healthy is one that you’ll never regret! Second, it’s important to start out with a program that’s not too intense, which is why this Total Body Workout for Beginners is an excellent starting line for your fitness journey.
This routine was designed using some of the most basic, yet highly-effective moves, to not only to help you start building strength, but also to assist in the fat-burning process! Don’t wait another day. The sooner that you begin, the faster you will reach your health & fitness goals!
Accelerate your results by participating in this 30-Day Weight Loss Meal Plan.
Total Body Workout for Beginners
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. If completing multiple circuits, rest 30 seconds between each of them. For optimal results, perform this workout 3 times weekly. Be sure to watch the video demonstrations before beginning your workout.
Beginner Level – Perform 1 circuit.
Intermediate Level – Perform 2-3 circuits (move to this level when ready).
Exercises:
1. Push-ups for Beginners (beginners & intermediate videos below) – 20 reps
2. Reverse Crunches – 10 reps
3. Bicep Curls – 10 reps
4. Triceps Kickbacks – 10 reps
5. Lateral Raise – 10 reps
6. Bent over rows – 10 reps
7. Body Squats – 20 reps
8. Standing Calf Raise – 20 reps
Instructional Videos
Beginner Push-ups
Intermediate Push-ups
Reverse Crunches
Bicep Curls
Tricep Kickbacks
Lateral Raises
Bent Over Rows
Body Squats
Calf Raise
Start your fitness journey today. Once you advance passed the beginner stage, remember that we have a library of workout routines for all fitness levels that will allow you to continue for a lifetime. No excuses, just results!
Check out these top routines and challenges:
Also, be sure to like our Facebook page and follow us on Pinterest to stay up-to-date on all of our latest fitness resources.
Editor’s Note: Originally published August 10th, 2014.
Starting today!
Fantastic! Let us know how it goes for you.
Keep us posted on how you're doing!
I got the ebook, but how do i get it to my iphone. Can't wait to get started
I am in!!!
Good for you Stacy! Congratulations…good decision. 🙂
I'm 46 and I feel my muscle being replaced by fat every second – I AM IN!!!!!!
Good for you! Keep us posted on your progress.
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
Hey Denise,
You are so very welcome!!! Can't wait to hear about your progress. We know you'll be successful! 🙂
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!
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 🙂
Rhonda, We're so happy to hear you find the workouts motivating. Unfortunately we don't have the calorie burn info. 🙁
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!
Andrea, No…not everyday. Each major muscle group should be worked out 1-2 times a week, no more. I recommend looking over the workouts and see which ones are doable for you.
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.
Debbie, I sure hope so. Keep us posted please.
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,
Tyler
Added! Thanks for the suggestion.
i would like to try this. my only problem is my knees won't let me do squats. any suggestions for adjusting these exercises?
Rita, You can either eliminate this exercise or only go down 3/4 of the say.
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!
Vanessa, Definitely! This is great for toning. For lower body, I recommend https://skinnyms.com/summer-butt-challenge/
when you say “Rest 30 seconds between circuits” is that a rest between the 8 individual excersises or a rest after the 8 before the 2nd round?
Kate, A rest after completing the 8 exercises.