A Beginner-Friendly Full-Body Home Workout

full body workout

Are you new to exercise and looking for a simple yet effective workout routine you can do at home? This beginner-friendly full-body workout requires no special equipment and can help you get started on your fitness journey. Remember to warm up before you begin and cool down after you’re done.

Warm-Up (5-10 minutes)

Begin with a light warm-up to get your blood flowing and prepare your body for exercise. You can choose between light jogging in place or doing jumping jacks. Aim to do this for 5 to 10 minutes, or until you feel adequately warmed up.

Circuit (Repeat 3 times)

Exercise 1: Wall Push-Ups (8-10 repetitions)

  1. Stand arm’s length away from a wall.
  2. Place your hands on the wall slightly wider than shoulder-width apart
  3. Lean in towards the wall, then push back to the starting position.

Exercise 2: Bodyweight Squats (10-12 repetitions)

  1. Stand with your feet shoulder-width apart.
  2. Lower your body down by bending your knees, as if you were sitting in a chair
  3. Keep your chest up and your knees tracking over your toes.

Exercise 3: Plank (Hold for 20-30 seconds)

  1. Position yourself as if you were about to do a push-up, but with your weight on your forearms.
  2. Keep your body in a straight line from head to heels. Engage your core muscles.

Exercise 4: Reverse Lunges (8-10 repetitions per leg)

  1. Stand with your feet hip-width apart.
  2. Take a step back with your right foot, lowering your body until both knees form 90-degree angles.
  3. Return to the starting position and repeat with the left leg.

Exercise 5: Jumping Jacks (30 seconds)

  1. Start from a standing position with your arms by your sides and your feet together.
  2. Jump and spread your legs while raising your arms above your head.
  3. Jump again to return to the starting position.

Cool Down (5-10 minutes)

Don’t skip the cool-down after your workout—it’s more important than you might think. It helps your heart rate ease back to normal and prevents you from feeling lightheaded. Plus, those stretches? They’re like a thank-you card to your muscles for all their hard work, keeping you flexible and reducing the risk of injury. So, take a few minutes to cool down, your body will thank you!

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