Free Beginner Full Body Workout

This beginner full body workout is built to help you learn the basics, move well, and get stronger without needing a full gym. It balances lower body strength, upper body pushing and pulling, and core stability so every session feels productive. It is also one of the most popular starting points for athletes using FitPlanner.

Exercises

Exercise 1

Air Squat

Quads, Glutes, Core

3×12 Sets × Reps

60s Rest

Keep your chest up. Send your hips back first, not your knees.

Exercise 2

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Sets × Reps

60s Rest

Keep body in a straight line. Lower chest to just above the floor.

Exercise 3

Dumbbell Row

Lats, Upper Back, Biceps

3×10 each side Sets × Reps

60s Rest

Pull with your back, not just your arm. Keep your back flat.

Exercise 4

Glute Bridge

Glutes, Hamstrings, Core

3×15 Sets × Reps

60s Rest

Drive through your heels. Squeeze your glutes hard at the top.

Exercise 5

Plank

Abs, Core, Shoulders

3×30s Sets × Reps

45s Rest

Engage your core and glutes. Don't hold your breath.

Exercise 6

Dead Bug

Abs, Deep Core, Hip Flexors

3×10 each side Sets × Reps

45s Rest

Press your lower back firmly into the floor. Move slowly and controlled.

How to do this workout

Warm up for 5–10 minutes with light cardio and a few dynamic mobility drills for the muscles you are about to train.
Complete the exercises in the order listed so the biggest movements get your best energy and focus.
Respect the listed rest periods, keep technique strict, and stop each set 1–2 reps before form breaks.
Finish with a short cool-down, easy walking, and light stretching for the muscles you just trained.

Frequently asked questions

How many times a week should I do this workout?

2–3 times per week with at least one rest day between sessions. Give your muscles time to recover and grow.

Do I need any equipment?

No — the workout is 100% bodyweight. Adding dumbbells for the rows makes it more effective, but it's optional.

How long until I see results?

With consistent training (2–3×/week) and good nutrition, most beginners notice improved strength within 3–4 weeks.

Track this workout in the FitPlanner app. It's free.

Download FitPlanner to log sets, save favorite routines, and follow your progress from session to session.

Exercises

Air Squat

Classic Push-up

Dumbbell Row

Glute Bridge

Plank

Dead Bug

How to do this workout

Frequently asked questions

How many times a week should I do this workout?

Do I need any equipment?

How long until I see results?

Track this workout in the FitPlanner app. It's free.

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