Full Body Beginner Gym Workout — Progression
You recently focused on full-body strength and endurance with foundational gym movements. Today, you'll build on that momentum and hit all major muscle groups with a balanced, slightly progressive routine.
Warmup
(3)Treadmill Walk or Light Jog
Walk or jog at an easy pace to gradually increase your heart rate.
Arm Circles & Shoulder Rolls
Stand tall and perform big, slow arm circles (forwards and backwards), followed by a few shoulder rolls.
Bodyweight Lunges with Torso Twist
Lunge forward and gently twist your torso towards your front knee; alternate sides.
Main Workout
(8)Goblet Squat
Hold a dumbbell at your chest, feet shoulder-width apart. Squat down keeping chest up and knees tracking over toes.
Dumbbell Bench Press
Lie on a flat bench with a dumbbell in each hand. Lower the weights slowly until elbows are at 90°, then press up to full extension.
Lat Pulldown
Grasp the bar with a shoulder-width grip, pull towards chest while squeezing shoulder blades down and together. Control the return.
Dumbbell Romanian Deadlift
Hold dumbbells in front of thighs, hinge at hips with a flat back, lower until you feel a hamstring stretch, and return to standing.
Seated Row Machine
Sit tall, grasp handles, pull towards torso while squeezing shoulder blades together, then control back to starting position.
Dumbbell Shoulder Press
Seated or standing, press dumbbells overhead from shoulder height, then lower with control.
Standing Calf Raise (Bodyweight or Holding Dumbbells)
Stand with feet hip-width apart. Rise onto balls of feet, pause, lower slowly. Hold light dumbbells if comfortable.
Cable Rope Triceps Pushdown
Stand tall, grip rope with both hands and elbows at sides, extend arms down fully, then return to start with control.
Cooldown
(3)Seated Forward Fold
Sit with legs extended, reach gently towards your toes and hold.
Child's Pose
Kneel and sit back on heels, fold forward and extend arms in front, relaxing your back and shoulders.
Chest Stretch (Standing or Against Wall)
Stand tall and gently stretch one arm back against a wall or doorway to open your chest; hold and switch sides.