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.
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!
Cindy, Welcome aboard..I'll be 55 in April! I agree, most cardio dvd's are pretty boring. I've decided to do all beginner's workouts the week. 🙂
So grateful..please keep a beginners program going for all of us!
Cindy, Nothing but beginners' workouts all this week! 🙂
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??
Juanita, I could make it without my gymboss! I use for run/walk workouts, intervals and all cardio. You'll love it!
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 🙂
Jobi, Good for you. So glad you're doing the workouts with us.
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.
Leslie, You've got it..get to work!
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.
Nikki, Yep…will still be on the site.
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.
Paige, So glad you're joining us. 🙂
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, Try marching in place with your arms moving back and forth.
Looking forward housing this exercise plan!!
Sandra, GREAT!
Rebekah, You are welcome girlfriend!
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!!!
Crystal, Hey that's right…good point. I like the way you think!!! 🙂
Crystal, Glad you're back! 🙂
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. 🙂
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. 🙂
Donna, Good for you!!! Looking forward to having you here.