Full Body Beginner Gym Workout
Focus on improving overall fitness and strength through a full body gym session. This routine uses beginner-friendly weights and exercises, offering a balanced approach for progression.
Warmup
(4)Treadmill Walk or Easy Jog
Walk or jog at a comfortable pace to slowly increase heart rate and body temperature.
Arm Circles
Stand tall and perform circular motions with your arms, 10 forward and 10 backward.
Leg Swings
Hold onto a support and swing each leg forward and backward for a dynamic stretch.
Bodyweight Squats
Perform squats with just your bodyweight, focusing on depth and form.
Main Workout
(9)Goblet Squat
Hold a dumbbell vertically at your chest and squat down, keeping your chest up and knees tracking over toes.
Dumbbell Bench Press
Lie on a flat bench, hold dumbbells at chest height, and press upward until arms are extended.
Lat Pulldown
Grip the pulldown bar wider than shoulder-width and pull down to your upper chest, then release slowly.
Dumbbell Romanian Deadlift
With dumbbells in each hand, hinge at your hips and lower the weights down your legs, keeping a slight bend in the knees.
Seated Row Machine
Sit with feet on platform, grip handles and pull toward you, squeezing shoulder blades together.
Dumbbell Shoulder Press
Seated or standing, press dumbbells from shoulders to overhead, keeping core engaged.
Standing Calf Raise (Bodyweight or Holding Dumbbells)
Stand tall and slowly raise heels off the ground, pausing at the top before lowering.
Cable Rope Triceps Pushdown
Grip the rope attachment, elbows at your sides, and push the rope down until your arms are fully extended.
Machine or Hanging Knee Raise
Using a knee raise station or captain's chair, bring knees toward chest slowly then lower.
Cooldown
(2)Treadmill Easy Walk
Walk at a very relaxed pace to allow your heart rate to decrease.
Full Body Stretch
Stretch major muscle groups: hamstrings, quads, glutes, chest, back, shoulders, and arms. Hold each stretch 20-30 seconds.