Beginner Full-Body Fitness Workout

This beginner-friendly workout is designed to build foundational strength, improve muscle tone, and support overall fitness using six essential movements.

Each exercise is to be performed for three rounds with controlled repetitions and rest periods to ensure safe and effective progression.

Be sure to warm up before starting and maintain proper form throughout each movement.

Beginner Full-Body Fitness Workout Format:

Complete each exercise for the specified number of repetitions and rounds. Rest for the indicated time between each round.

1. Tricep Extensions

• Reps: 12

• Rounds: 3

• Rest: 30 seconds between rounds

  Focus on controlled movements to isolate the triceps and avoid swinging the arms.

2. Bent-Over Rows

• Reps: 10

• Rounds: 3

• Rest: 30 seconds between rounds

  Keep a slight bend in the knees, hinge at the hips, and engage your back muscles with each row.

3. Deadlifts

• Reps: 10

• Rounds: 3

• Rest: 30 seconds between rounds

  Maintain a flat back and activate your glutes and hamstrings as you lift and lower the weight.

4. Chest Flys

• Reps: 12

• Rounds: 3

• Rest: 30 seconds between rounds

  Perform this movement with controlled motion, focusing on the stretch and contraction of the chest muscles.

5. Glute Bridges

• Reps: 15

• Rounds: 3

• Rest: 30 seconds between rounds

  Engage your core and glutes as you lift your hips, holding briefly at the top of the movement.

6. Lying Crunches

• Reps: 10

• Rounds: 3

• Rest: 15–30 seconds between rounds

  Keep the movement small and focused to engage the abdominal muscles without straining the neck.

Tips for Success:

• Prioritize proper form over speed or weight.

• Breathe consistently throughout each movement.

• Stay hydrated and listen to your body.

• Cool down and stretch after completing the workout.

This routine can be done 2–3 times per week as part of a beginner fitness plan. As your strength and endurance improve, you can gradually increase reps, rounds, or resistance.