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.

Ejercicios

Ejercicio 1

Air Squat

Quads, Glutes, Core

3×12 Series × Rep.

60s Descanso

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

Ejercicio 2

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Series × Rep.

60s Descanso

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

Ejercicio 3

Dumbbell Row

Lats, Upper Back, Biceps

3×10 each side Series × Rep.

60s Descanso

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

Ejercicio 4

Glute Bridge

Glutes, Hamstrings, Core

3×15 Series × Rep.

60s Descanso

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

Ejercicio 5

Plank

Abs, Core, Shoulders

3×30s Series × Rep.

45s Descanso

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

Ejercicio 6

Dead Bug

Abs, Deep Core, Hip Flexors

3×10 each side Series × Rep.

45s Descanso

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

Cómo realizar este entrenamiento

Calienta durante 5–10 minutos con cardio ligero y algunos ejercicios de movilidad dinámica para los músculos que vas a trabajar.
Realiza los ejercicios en el orden indicado para que los movimientos más exigentes reciban tu mejor energía.
Respeta los tiempos de descanso, mantén la técnica estricta y detén cada serie 1–2 repeticiones antes de fallar.
Termina con un enfriamiento breve: camina suavemente y estira los músculos que acabas de trabajar.

Preguntas frecuentes

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.

Registra este entrenamiento en la app FitPlanner. Es gratis.

Descarga FitPlanner para registrar series, guardar tus rutinas favoritas y seguir tu progreso de sesión en sesión.

Ejercicios

Air Squat

Classic Push-up

Dumbbell Row

Glute Bridge

Plank

Dead Bug

Cómo realizar este entrenamiento

Preguntas frecuentes

How many times a week should I do this workout?

Do I need any equipment?

How long until I see results?

Registra este entrenamiento en la app FitPlanner. Es gratis.

Entrenamientos relacionados

Home Workout With No Equipment

Core & Ab Workout: Abs, Obliques & Lower Back

Morning Mobility Routine: Stretch & Move