Beginner Full Body Workout - No Equipment
A total beginner full body workout with warm-up and cool-down, requiring no equipment. Get ready to build strength, improve your cardio, and establish a consistent workout routine with our easy-to-follow program. Start with a warm-up, followed by three workout sets focusing on different muscle groups, and finish with a cool-down to improve flexibility and reduce muscle soreness. Earn points, track your progress, and stay motivated!
Program Modules
Warm-up
Prepare the body for the workout with ankle rolls, toe raises, head rotations, shoulder rolls, hip hinges, and knee circles.
Ankle Rolls
DailyRoll ankles outwards and inwards. I intend to perform ankle rolls immediately when the warm-up starts to avoid injury.
Toe Raises
DailyRise up and down on toes to warm up stabilizer muscles. Visualize yourself maintaining balance throughout the exercise.
Head Rotations
DailyTurn head right and left, look up and down. I commit to performing head rotations slowly and mindfully to avoid dizziness.
Shoulder Rolls
DailyRoll shoulders back and forward. Imagine relieving tension in your shoulders with each roll.
Knee Circles
DailyDraw half circles with the knees, bringing them close to the chest. Focus on controlled movements to protect your knees.
Hip Hinges
DailyHinge at the hips, reaching for opposite ankle. Maintain a flat back and engage your core during each repetition.
Workout Set 1 (3 Rounds)
Bodyweight squats, standing elbow-to-knee crunches, and side steps with arm sweeps, each repeated for 30 seconds with 15 seconds rest, repeated 3 times. If I feel tired, I will focus on one more rep. I will reward myself with a healthy smoothie after completing this set.
Bodyweight Squats
DailyRegular body weight squats, prioritizing form over speed. Focus on sitting back into your heels and keeping your chest lifted.
Standing Elbow-to-Knee Crunches
DailyStanding elbow to knee crunch, squeezing the core. Exhale as you crunch to maximize core engagement.
Side Steps with Arm Sweeps
DailyStepping to the side with arm sweeping across the body, engaging the core. Keep a flat back and twist using your core for a full range of motion.
Workout Set 2 (3 Rounds)
Alternating reverse lunges with touchdown, marches tapping knees to hands, and wide-stance back squeezes, each repeated for 30 seconds with 15 seconds rest, repeated 3 times. During rest, I will visualize successful execution to enhance focus. I will invite a friend to join me to foster social support.
Alternating Reverse Lunges with Touchdown
DailyAlternating reverse lunges touching fingers down on either side of the foot. Press through the supporting leg to stand up.
Marches Tapping Knees to Hands
DailyMarching, tapping knees to hands, keeping back straight and chest open. Stay light on your toes and maintain good posture.
Wide-Stance Back Squeezes
DailyWide stance, arms in and squeeze back, then press out. Focus on squeezing your back muscles and keeping your core engaged.
Workout Set 3 (3 Rounds)
Good mornings, reaching for opposite ankle, and alternating side lunges, each repeated for 30 seconds with 15 seconds rest, repeated 3 times. I will take a picture of myself after each workout to track my progress. I will start with 100 points, and I will lose 20 points for each missed activity.
Good Mornings
DailyHinging at the hips, sending bum to the back wall. Keep your head, neck, shoulders, and spine in line.
Reaching for Opposite Ankle
DailyReaching for the inside of the opposite foot using the core. Stay light on your toes and reach with your core.
Alternating Side Lunges
DailyAlternating side lunges, sitting back into the heel, squeezing the back. Press through your heel and engage your core.
Cool-down
Slow down breathing and stretch out muscles. Reflect on the workout and appreciate what your body can do. I commit to spending a few minutes in quiet reflection after this cool-down.
Deep Breathing
DailyInhale up, exhale forward with a bend in the knees. Release tension in your upper body.
Side Stretch
DailyStretch out side and lat muscles. Reach your fingertips to the opposite wall.
Hamstring Stretch
DailyStretch out the hamstring. Keep your hips facing forward and your leg straight.
Quad Stretch
DailyStretch out the quadriceps. Bring your heel to your bum and send your hips forward.
What You'll Accomplish
- Improve overall body strength
- Increase cardiovascular health
- Enhance flexibility
- Learn proper exercise form
- Establish a consistent workout routine
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