How to Do a Beginner Workout at

## Getting Started: Beginner's Full Body Workout

Starting an exercise routine can be intimidating, especially for those who are new to working out or getting back into it after a break. But with a well-structured beginner's workout plan, you can create a solid foundation and gradually build your strength, endurance, and flexibility.

The following full-body workout is designed to ease you into an exercise routine and targets all major muscle groups in your body. It's important to start slowly and progress gradually, focusing on proper form to prevent injuries.

For each exercise, perform the specified number of repetitions and sets, with a 1-minute rest period between exercises and a 3-minute rest period between sets.

1. Warm-up (5 minutes)

Start with a light jog, brisk walk, or jumping jacks to elevate your heart rate and warm up your muscles.

2. Bodyweight Squats (10 repetitions, 3 sets)

Stand with your feet shoulder-width apart, lower your body by bending your knees and hips, keeping your back straight and your chest up. Push back up to a standing position to complete one repetition.

3. Push-ups (On knees 10 repetitions, Traditional 3 repetitions x 3 sets)

Begin on your knees, with your hands slightly wider than your shoulders. Lower your body until your chest is almost touching the ground, keeping your core engaged and your back straight. Push back up to the starting position. Try doing a traditional push-up once ready.

4. Single-leg Bridge (10 repetitions per leg, 3 sets)

Lie on your back, knees bent, and feet flat on the ground. Lift one leg and extend it in front of you, while keeping the other foot flat on the ground. Raise your hips until your body forms a straight line from your shoulders to your knee. Lower back down to the starting position, switch legs, and repeat.

5. Plank (Hold for 30 seconds, 3 sets)

Start in push-up position with your weight distributed between your hands and toes, and your body in a straight line. Hold this position for 30 seconds.

6. Seated Shoulder Press (8-10 repetitions, 3 sets)

Sit on a chair with a dumbbell in each hand, palms facing forward. Raise the dumbbells overhead until your arms are straight, then lower back down to shoulder height.

7. Bent-Over Rows (8-10 repetitions, 3 sets)

Stand with your feet shoulder-width apart, bend over at your hips, and maintain a straight back. Hold a dumbbell in each hand, palms facing each other, and pull the dumbbells up towards your sides until your elbows are bent at 90 degrees, then slowly lower back down.

8. Triceps Dips (8-10 repetitions, 3 sets)

Sit on a chair with your hands placed behind you on the edge of the chair, fingers pointing forward. Extend your legs out in front of you and dip down by bending your elbows, lowering your body until your triceps are parallel to the ground. Push back up to the starting position.

9. Calf Raises (15-20 repetitions, 3 sets)

Stand with your feet shoulder-width apart, and slowly lift your heels up as high as you can, while keeping your toes flat on the ground. Hold for a second and then slowly lower your heels back down.

10. Cool-down (5 minutes)

End your workout with a light jog, brisk walk, or stretching to gradually bring your heart rate down.

Remember to stay hydrated by drinking water throughout your workout. Listen to your body and stop if you feel any pain or discomfort. Rest and recovery are crucial for muscle growth and repair, so make sure to get adequate rest between workouts.

It's recommended to start with three days of this workout per week, and gradually increase the frequency as you get stronger. As you progress, you can add more challenging variations of the exercises, increase the number of repetitions, or add more sets.

Always consult with a healthcare professional or a qualified personal trainer before starting an exercise program, especially if you have any underlying health conditions or concerns.

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