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.

Oefeningen

Oefening 1

Air Squat

Quads, Glutes, Core

3×12 Sets × Herh.

60s Rust

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

Oefening 2

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Sets × Herh.

60s Rust

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

Oefening 3

Dumbbell Row

Lats, Upper Back, Biceps

3×10 each side Sets × Herh.

60s Rust

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

Oefening 4

Glute Bridge

Glutes, Hamstrings, Core

3×15 Sets × Herh.

60s Rust

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

Oefening 5

Plank

Abs, Core, Shoulders

3×30s Sets × Herh.

45s Rust

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

Oefening 6

Dead Bug

Abs, Deep Core, Hip Flexors

3×10 each side Sets × Herh.

45s Rust

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

Hoe doe je deze workout?

Warm op gedurende 5–10 minuten met lichte cardio en een paar dynamische mobiliteitsdrills voor de spieren die je gaat trainen.
Doe de oefeningen in de aangegeven volgorde zodat de zwaarste bewegingen de meeste energie krijgen.
Respecteer de rusttijden, houd de techniek strak en stop elke set 1–2 herhalingen voor het moment dat je vorm inzakt.
Eindig met een korte cooling-down, rustig wandelen en licht stretchen van de getrainde spieren.

Veelgestelde vragen

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.

Houd deze workout bij in de FitPlanner app. Gratis.

Download FitPlanner om sets bij te houden, favoriete schema's op te slaan en je voortgang van sessie tot sessie te volgen.

Oefeningen

Air Squat

Classic Push-up

Dumbbell Row

Glute Bridge

Plank

Dead Bug

Hoe doe je deze workout?

Veelgestelde vragen

How many times a week should I do this workout?

Do I need any equipment?

How long until I see results?

Houd deze workout bij in de FitPlanner app. Gratis.

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