This beginner-friendly full-body routine is divided into four sections. Parts A and B consist of supersets, where two exercises are performed consecutively without rest.
Begin with a few warm-up sets, then complete three working sets for both sections. Minimise rest between movements but allow 90-120 seconds between sets.
These exercises focus on the chest, quads, hamstrings, back, and arms.
Part C is a tri-set, meaning three exercises are performed back-to-back. Similar to supersets, rest as little as possible between moves but take 90-120 seconds at the end of each round.
This section emphasises the legs, chest, and core.
The final section, Part D, involves a 10-minute cardio interval session. You can use a cardio machine, perform outdoor sprints, or opt for burpees.
Work at high intensity for 30 seconds, followed by 30 seconds of rest, repeating for a total of 10 minutes.
Track your progress, whether it’s distance, reps, or calories, and aim to improve weekly.
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Full Body Beginner Workout Plan
3 Sets of:
A1. High Incline Dumbbell Press (6-10 reps)
- Set a bench to a high incline and hold a dumbbell in each hand.
- Press the weights overhead, then lower them slowly over 3-4 seconds until they touch your chest.
- Push back up explosively and repeat.
A2. Dumbbell Deadlift (10-15 reps)
- Place two dumbbells on the floor beside your feet.
- Hinge at the hips and grip the weights with a flat back and soft knees.
- Engage your lats and stand up, keeping the dumbbells close to your body.
- Reverse the movement with control and return the weights to the ground.
3 Sets of:
B1. Goblet Squat (10-15 reps)
- Hold a dumbbell close to your chest.
- Lower yourself into a deep squat over 3 seconds, allowing your elbows to pass between your knees.
- Drive back up powerfully and repeat.
B2. Chest-Supported Dumbbell Row (6-10 reps)
- Set a bench to a 45-degree angle and lie face down while holding dumbbells.
- Row the dumbbells towards your waist, squeeze at the top, then lower slowly.
3 Sets of:
C1. Reverse Lunges (20-30 total reps)
- Stand tall, holding dumbbells at your sides.
- Step back with one leg, lowering your back knee toward the ground.
- Return to standing and alternate legs.
C2. Push-Ups (10-15 reps)
- Get into a strong plank position.
- Lower your chest toward the floor, keeping elbows tucked in.
- Push back up forcefully and repeat.
C3. V-Ups (8-12 reps)
- Lie flat on the ground, engaging your core.
- Simultaneously lift your legs and shoulders, reaching toward your toes.
- Lower back down with control and repeat.
D. 10-Minute Cardio Intervals (30 seconds work / 30 seconds rest)
- Choose a cardio machine, sprint outside, or do burpees.
- Work hard for 30 seconds, then rest for 30 seconds.
- Track your progress weekly to challenge yourself and improve fitness.
This structured plan will help you build strength, endurance, and overall fitness while ensuring steady progress.
