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.

Übungen

Übung 1

Air Squat

Quads, Glutes, Core

3×12 Sätze × Wdh.

60s Pause

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

Übung 2

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Sätze × Wdh.

60s Pause

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

Übung 3

Dumbbell Row

Lats, Upper Back, Biceps

3×10 each side Sätze × Wdh.

60s Pause

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

Übung 4

Glute Bridge

Glutes, Hamstrings, Core

3×15 Sätze × Wdh.

60s Pause

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

Übung 5

Plank

Abs, Core, Shoulders

3×30s Sätze × Wdh.

45s Pause

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

Übung 6

Dead Bug

Abs, Deep Core, Hip Flexors

3×10 each side Sätze × Wdh.

45s Pause

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

So machst du dieses Workout

Wärme dich 5–10 Minuten mit leichtem Cardio und dynamischen Mobilitätsübungen für die Zielmuskulatur auf.
Führe die Übungen in der angegebenen Reihenfolge durch, damit die größten Bewegungen deine meiste Energie erhalten.
Halte die Pausenzeiten ein, achte auf saubere Technik und brich jeden Satz 1–2 Wiederholungen vor Technikversagen ab.
Beende das Training mit einem kurzen Cool-down, lockerem Gehen und leichtem Stretching der trainierten Muskeln.

Häufig gestellte Fragen

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.

Tracke dieses Workout in der FitPlanner App. Kostenlos.

Lade FitPlanner herunter, um Sätze zu protokollieren, Lieblingspläne zu speichern und deinen Fortschritt Einheit für Einheit zu verfolgen.

Übungen

Air Squat

Classic Push-up

Dumbbell Row

Glute Bridge

Plank

Dead Bug

So machst du dieses Workout

Häufig gestellte Fragen

How many times a week should I do this workout?

Do I need any equipment?

How long until I see results?

Tracke dieses Workout in der FitPlanner App. Kostenlos.

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