Here’s the Best Full-Body Workout Routine for Beginners

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Workout Routines for Beginners: Best Full-Body Fitness Plan Andreia is a freelance writer covering all things mental health, literature, and psychology. When not writing, you’ll find her twirling in a ballet class, or cozying up with a book.Talk to her about untranslatable words, vegan cupcakes, and stationery supplies. Find more of her work at andreiaesteves.com.n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.greatist.com/wp-content/uploads/sites/2/2021/06/headshot_andreia-Andreia-Esteves.png”}}],”medicalReviewers”:[{“id”:589,”name”:{“display”:”Jake Tipane, CPT”,”first”:”Jake”,”last”:”Tipane, CPT”},”userLogin”:”jake”,”links”:{“website”:”https://www.groundwork.studio/”,”facebook”:”www.facebook.com/groundworkpt”,”linkedin”:”https://www.linkedin.com/in/jake-tipane-b1986056/”,”twitter”:””,”instagram”:”https://www.instagram.com/groundworkstudio/”,”tiktok”:””},”email”:”jaketipane@example.com”,”type”:{“value”:”medical_reviewer”,”label”:”Medical Advisor”},”nid”:”163280″,”specialties”:false,”guestTitle”:””,”bio”:{“text”:”

Jake Tipane is a certified personal trainer in San Francisco, California. He specializes in fertility, prenatal, pregnancy, and postpartum fitness. Jake is the founder of Groundwork Studio, where he provides a whole-person approach to fitness.n

Educationn

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• University of California, Santa Cruz, BAnn

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  • ACE Certified Personal Trainern
  • TRX Certified Instructorn
  • MovNat Certification, Level 1 & Level 2n
  • KB Athletics Certification, Level 1nn”},”avatar”:{“title”:””,”width”:200,”height”:200,”src”:”https://post.greatist.com/wp-content/uploads/sites/2/2021/04/Jake_Tipane_200x200.png”}}],”id”:”gr-162243″,”updateReason”:[],”editor”:”Samantha Kostaras”,”factCheckedBy”:””,”articleHistory”:[],”articleDates”:{“published”:{“date”:1603868340,”display”:”October 28, 2020″},”lastUpdates”:{“date”:1603868340,”display”:”October 28, 2020″},”medicallyReviewed”:{“date”:1603868340,”display”:”October 28, 2020″},”modified”:{“date”:1605288494,”display”:”November 13, 2020″}},”type”:”healthfeature”,”language”:”en”},”relatedStories”:false,”wellness”:false,”infiniteScroll”:true,”hidePlacements”:[]}})})() ]]>

If you’re new to working out, finding a routine you can stick to is a great way to get started. You’ve signed up for the gym and your sneaker game is on point — now it’s time to get to work(out)!

If you’re not sure how to go from workout newbie to fitness pro, you’ve come to the right place. This 1-week workout routine designed by certified personal trainer Daniel Bubnis will help you jump-start your journey to a healthier you.

To make your transition into #FitFam easier, we’re giving you a 1-week step-by-step workout routine for beginners designed by certified personal trainer Daniel Bubnis.

While Bubnis says it’s ideal to get the one-on-one attention of a personal trainer, in general he recommends that beginners follow “a full-body strength training workout 3 times a week.”

Here are some things to consider before you get started:

• Try doing 1 circuit with 10 repetitions of each exercise.
• Maintain slow, controlled movements.
• Start with light weights and build up slowly over time.
• Rest for up to 90 seconds between exercises as needed.
• If you have any underlying health conditions, make sure to check with your doctor before diving into this new routine.

Day 1: Full-body workout

1. Warmup: 5–10 minutes
2. Core: Standing march
3. Chest: Stability ball dumbbell press
4. Back: Seated cable row
5. Shoulders: Seated stability ball military press
6. Legs: Ball squat
7. Triceps: Single-leg triceps pushdown
8. Biceps: Single-leg dumbbell curl
9. Cooldown: 5–10 minutes

Day 2: Active rest day

Day 3: Full-body workout

1. Warmup: 5–10 minutes
2. Core: Plank
3. Back: Stability ball dumbbell row
4. Chest: Push-up on stability ball
5. Shoulders: Single-leg dumbbell scaption
6. Legs: Walking lunge
7. Biceps: Single-leg biceps cable curl
8. Triceps: Stability ball triceps extension
9. Cooldown: 5–10 minutes

Day 4: Active rest day

Day 5: Full-body workout

1. Warmup: 5–10 minutes
2. Core: Floor prone cobra
3. Legs: Alternating step-up
4. Chest: Stability ball dumbbell fly
5. Shoulders: Shoulder shrug with dumbbells or resistance bands
6. Back: Seated lat pulldown
7. Triceps: Standing one-arm cable extension
8. Biceps: Seated hammer curl on stability ball
9. Cooldown: 5–10 minutes

Day 6: Active rest day

Day 7: Rest day

Here’s your guide to each of the exercises above, including GIFs to follow and modifications to make sure your workout is challenging, not impossible.

Day 1: Full-body workout

Standing march

Targets: Core

How to do it:

• Stand with feet shoulder-width apart, arms straight and relaxed by your sides, and knees close together.
• Squeeze abs to lift one knee up, keeping bottom of your foot parallel with the floor.
• Lower your knee back down.
• Repeat on the other side.

Stability ball dumbbell press

Targets: Chest

How to do it:

• Sit on a stability ball.
• Grab your dumbbells.
• Keeping legs shoulder-width apart, roll down until your upper back is resting on the ball.
• Make sure hips are elevated and back is straight.
• Hold the dumbbells close to your chest and push them straight up.
• Bring them down to about 90 degrees.
• Push up again.

Seated cable row with resistance band

Targets: Back

How to do it:

• Sit with feet flat on the floor and spine neutral.
• Wrap a resistance band around a sturdy surface at chest height, holding each end just in front of your knees.
• Pull both sides of the resistance band together into your ribs, with elbows facing down.
• Release back to the starting position.

Seated stability ball military press

Targets: Shoulders

How to do it:

• Sit straight on a stability ball, with feet pointing forward and chest out.
• Hold two dumbbells at shoulder level.
• Push the dumbbells up, fully extending your arms.
• Slowly return to the starting position.

Ball squat

Targets: Legs

How to do it:

• Press a stability ball into your back against a wall.
• Keep feet shoulder-width apart, slowly squat while trying to keep the ball stable.
• Push back up to the starting position

Single-leg triceps pushdown

Targets: Triceps

How to do it:

• Use a triceps pushdown machine or resistance bands.
• Stand on one leg with elbows tucked in at your sides.
• Push the cable weight or resistance band down until elbows are fully extended.
• Slowly reverse and return to the starting position.

Single-leg dumbbell curl

Targets: Biceps

How to do it:

• Stand on one leg, holding a dumbbell in each hand and keeping your back straight.
• Start with the dumbbells just below your waist and your elbows facing behind you.
• Curl the dumbbells up to your shoulders, then lower them back to the starting position.
• Switch legs at the halfway mark.

Day 2: Active rest day

Active recovery means any moderate-intensity activity that can get your blood flowing. Research has found that it can reduce muscle soreness. So don’t skip it! Opt for a brisk walk (yes, walking counts as exercise!) or a gentle yoga sesh.

Day 3: Full-body workout

Plank

Targets: Core

How to do it:

• Get into push-up position on your hands and toes (lower onto your forearms if necessary).
• Keep your core tight and back straight.
• Hold the position for 15–30 seconds or as long as you can hold proper form.

Stability ball dumbbell row

Targets: Back

How to do it:

• Lie with your stomach against a stability ball.
• Plant your toes into the floor and extend arms in front of you, holding a dumbbell in each hand.
• Pull the dumbbells straight up to your sides.
• Extend your arms back out.

Push-up on stability ball

Targets: Chest

How to do it:

• Kneel next to a stability ball.
• Slowly roll your shins onto the ball and walk your hands out until you’re in push-up position.
• Keeping elbows close to your torso, lower your shoulders toward the floor.
• Straighten your arms to push back up.

Single-leg dumbbell scaption

Targets: Shoulders

How to do it:

• Stand straight, holding a dumbbell in each hand.
• Keeping arms at your sides, lift one foot directly beside your balance leg.
• Raise the dumbbells at a 45-degree angle to your body, keeping arms straight.
• Keep your torso aligned and engage your core.
• Stop when arms reach shoulder height.
• Slowly return to the starting position.

Walking lunge

Targets: Legs

How to do it:

• Take a long step forward with one foot, keeping front heel down.
• Lower your back leg until knee touches the floor.
• Push through your front leg to stand.
• Continue to walk forward, alternating feet.

Single-leg biceps cable curl

Targets: Biceps

How to do it:

• Face a cable weight machine and grab the handles, or wrap a resistance band underneath one foot.
• Lift one foot in front of you, holding it closely beside your balancing leg.
• Flex your arms by bringing hands up to shoulders
• Extend arms back down to return to the starting position.

Stability ball triceps extension

Targets: Triceps

How to do it:

• Lie on a stability ball with your back straight and feet planted firmly into the floor, holding a dumbbell in each hand.
• Lift the dumbbells above your chest.
• Bend elbows to bring the dumbbells just behind your head.
• Straighten arms to return to the starting position.

Day 4: Active rest day

Stick to lighter activities on this active rest day. Some good examples:

• swimming a few laps
• going for a brisk walk
• biking around town

Day 5: Full-body workout

Floor prone cobra

Targets: Core stabilization / posture

How to do it:

• Lie facedown with arms at your sides and palms outward.
• Lift head and chest by squeezing your shoulder blades together.
• Return to the starting position.

Alternating step-up

Targets: Legs

How to do it:

• Find a sturdy platform (such as a box, bench, or stairs) at an appropriate height.
• Step up onto the platform and back down, alternating legs, as if you’re marching.

Stability ball dumbbell fly

Targets: Chest

How to do it:

• Sit on a stability ball.
• Roll down until your shoulders are resting on the ball.
• Holding a dumbbell in each hand, extend arms straight up.
• Lower the dumbbells to either side, keeping a slight bend in your arms.
• Return to the starting position.

Shoulder shrug with dumbbells or resistance bands

Targets: Shoulders

How to do it:

• Hold a dumbbell or the end of a resistance band in each hand.
• Keeping shoulder blades together and arms straight, shrug your shoulders up and down.

Seated lat pulldown

Targets: Back

How to do it:

• Sit at a lat pulldown machine and grab the bar with an overhand grip, or wrap a resistance band around a sturdy surface above you.
• Keep arms straight and torso upright.
• Pull the bar or resistance band down to chest level by bending elbows and squeezing shoulder blades down, pausing at the bottom.
• Slowly return to the starting position.

Standing one-arm cable extension

Targets: Triceps

How to do it:

• Stand with one foot in front of the other, wrapping a resistance band around your back foot.
• Hold the resistance band in your hand on the same side as your back foot, with upper arm raised next to your head and forearm bent behind you.
• Isolate your triceps and raise your hand to straighten arm.
• Slowly bring arm down again.

Seated hammer curl on stability ball

Targets: Biceps

How to do it:

• Sit on a stability ball, holding a dumbbell in each hand.
• Plant feet firmly on the floor, shoulder-width apart.
• Bend elbows and lift the dumbbells up to your chest, keeping wrists facing each other.
• Return to the starting position.

Day 6: Active rest day

For this active rest day, try going for a short walk or hike.

Pro tip: Use a foam roller to ease sore muscles.

Day 7: Rest day

You made it to rest day! Yay! Your muscles need time to recover, so your body deserves a little bit of nada — even if that means chillin’ on the couch all day. No judgment!

Starting to see some results from week 1 and ready to keep the momentum going? Make it a month with these variations!

• Week 2: Ramp up the reps!
  • Circuits: 1
  • Reps: 12–15 reps of each exercise
  • Order of your workouts: Day 2, 3, 1
  • Rest: 0–60 seconds after each exercise

• Week 3: Double up!
  • Circuits: 2
  • Reps: 12–15 reps of each exercise
  • Order of your workouts: Day 3, 1, 2
  • Rest: 0–40 seconds after each exercise

• Week 4: Switch it up!
  • Circuits: Instead of doing circuits, you’ll do a bunch of reps for a certain number of rounds (sets).
  • Reps: 10–12 reps of each exercise
  • Sets: Do 3 sets of 10–12 reps before moving to the next exercise.
  • Order of your workouts: Day 1, 2, 3
  • Rest: 0–30 seconds after each exercise

Even a minor injury can kill your #FitLife vibe. Here are some easy ways to stay strong:

• Maintain proper form. Ask a fitness pro for help if you’re not sure how to do a movement. Most gyms have personal trainers on hand.
• Take it easy. Rushing through a routine is a one-way ticket to muscle mayhem. Research suggests slow-motion training can reduce the risk of injury.
• Don’t try to deadlift like a Dothraki on Day 1. This will only lead to pain. (Trust us.) Build up your stamina and strength over time.
• Don’t skimp on your warmups and cooldowns. They’re super important for muscle recovery.

This workout routine for beginners is a great way to build strength and endurance, working toward a healthier you. Just be sure to set realistic goals and stick to the program to see lasting results.

Last medically reviewed on October 28, 2020

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