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Full Body Workout for Beginners Video Collection

Updated on August 31, 2012

The two full body workouts detailed below can be used by beginners and veterans alike. With some simple modifications the easiest exercises can challenge the fittest of individuals.

The workouts should last around 20 mins, you will need to complete a warm up and cool down in addition.

Complete 12-15 reps of each exercise, there are 4 exercises in each workout, each of which will target a major muscle group, once you have completed one round rest for a minute or two and then start again for a total of 4 or 5 complete sets.

Do not complete the two workouts on consecutive days, rather alternate them every couple of days as this approach will ensure you are targeting your entire body.

Full Body Workout One

Equipment required: Resistance band or dumbbells

  • Press Ups {CHEST} [Beginners: Knee Press Ups] [Intermediate: Standard Press Ups] [Advanced: Inclined Press Up]
  • Squats {LEGS} [Beginners: Air Squat to 90 degrees] [Intermediate: Air Squat to Floor] [Advanced: use resistance band or weights]
  • Low Row {BACK} [Increase the weights or strength of resistance bands as necessary]
  • Lateral Raises {SHOULDERS} [Increase the weights or strength of resistance bands as necessary]

Press Up Variations

Air Squat

Low Row

Lateral Raise

Full Body Workout Two

Equipment required: Resistance band and door anchor strap or dumbbells and lat pulldown machine

  • Standing Chest Flys {CHEST} [Increase the weights or strength of resistance bands as necessary]
  • Lunges {LEGS} [Beginners: Bodyweight lunges] [Intermediate: Add weights] [Advanced: walking lunges with added weight]
  • Lateral Pulldown {BACK} [Increase the weights or strength of resistance bands as necessary]
  • Shoulder Press {SHOULDERS} [Increase the weights or strength of resistance bands as necessary]

Standing Chest Fly


Lateral Pulldown

Shoulder Press


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    • DreamerMeg profile image


      6 years ago from Northern Ireland

      thanks very much. That's a useful video

    • FigureCompetition profile imageAUTHOR


      6 years ago from Northern Ireland

      Thanks for your comment - if you find you need help with your balance you can start with supported squats using either the back of a chair or a broom handle to steady you. See this video for some tips on supported squats:

    • DreamerMeg profile image


      6 years ago from Northern Ireland

      Just wish there was something to help me with my balance when doing squats.


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