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.

Exercícios

Exercício 1

Air Squat

Quads, Glutes, Core

3×12 Séries × Rep.

60s Descanso

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

Exercício 2

Classic Push-up

Chest, Shoulders, Triceps, Core

3×10 Séries × Rep.

60s Descanso

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

Exercício 3

Dumbbell Row

Lats, Upper Back, Biceps

3×10 each side Séries × Rep.

60s Descanso

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

Exercício 4

Glute Bridge

Glutes, Hamstrings, Core

3×15 Séries × Rep.

60s Descanso

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

Exercício 5

Plank

Abs, Core, Shoulders

3×30s Séries × Rep.

45s Descanso

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

Exercício 6

Dead Bug

Abs, Deep Core, Hip Flexors

3×10 each side Séries × Rep.

45s Descanso

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

Como realizar este treino

Aqueça durante 5 a 10 minutos com cardio leve e alguns exercícios de mobilidade dinâmica para os músculos que vai treinar.
Execute os exercícios na ordem indicada para que os movimentos mais exigentes recebam a sua melhor energia.
Respeite os tempos de descanso, mantenha a técnica rigorosa e pare cada série 1–2 repetições antes de falhar.
Termine com um breve arrefecimento: caminhada suave e alongamentos leves dos músculos treinados.

Perguntas frequentes

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.

Registe este treino na app FitPlanner. É gratuito.

Descarregue o FitPlanner para registar séries, guardar as suas rotinas favoritas e seguir o seu progresso de sessão em sessão.

Exercícios

Air Squat

Classic Push-up

Dumbbell Row

Glute Bridge

Plank

Dead Bug

Como realizar este treino

Perguntas frequentes

How many times a week should I do this workout?

Do I need any equipment?

How long until I see results?

Registe este treino na app FitPlanner. É gratuito.

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Home Workout With No Equipment

Core & Ab Workout: Abs, Obliques & Lower Back

Morning Mobility Routine: Stretch & Move