This beginner-friendly, full-body workout plan is split across three days, with each session lasting 30–40 minutes. It targets all major muscle groups to build strength and endurance. Rest at least one day between sessions (e.g., Monday, Wednesday, Friday). Use weights you can lift comfortably for the listed reps, and adjust as needed. Let’s get started!
Day 1: Lower Body & Core Focus (30–40 min)
Warm-Up (5 min)
- 1 min high knees
- 1 min arm circles (30 sec each direction)
- 1 min bodyweight squats
- 1 min walking lunges
- 1 min torso twists
Main Workout (25–30 min)
Perform each exercise for 3 sets of 10–12 reps unless noted. Rest 60 sec between sets.
- Goblet Squats (Quads, Glutes, Core)
- Hold a dumbbell or kettlebell close to your chest, feet shoulder-width apart.
- Squat down until thighs are parallel to the ground, keeping your chest up.
- Push through heels to stand. Beginner tip: Use bodyweight if needed.
- Deadlifts with Dumbbells (Hamstrings, Glutes, Lower Back)
- Hold dumbbells in front of thighs, feet hip-width apart.
- Hinge at hips, lowering weights toward the floor, keeping back straight.
- Return to standing by squeezing glutes.
- Step-Ups (Quads, Glutes)
- Step onto a sturdy bench or box with one foot, driving through the heel.
- Step down and alternate legs. Use bodyweight or hold light dumbbells.
- Plank (Core) 3 sets of 20–30 sec hold
- On forearms and toes, keep body in a straight line, core tight.
- Avoid letting hips sag or pike up.
Cool-Down (5 min)
- 2 min hamstring stretch (each leg)
- 2 min cat-cow stretch
- 1 min deep breathing
Day 2: Upper Body & Core Focus (30–40 min)
Warm-Up (5 min)
- 1 min jumping jacks
- 1 min arm swings (cross arms, then open wide)
- 1 min bodyweight push-ups (on knees if needed)
- 1 min shoulder rolls
- 1 min light jogging in place
Main Workout (25–30 min)
Perform each exercise for 3 sets of 10–12 reps unless noted. Rest 60 sec between sets.
- Push-Ups (Chest, Shoulders, Triceps, Core)
- On hands and toes (or knees for beginners), lower chest toward the floor.
- Keep elbows at a 45-degree angle, push back up.
- Dumbbell Rows (Back, Biceps)
- Place one hand/knee on a bench, other hand holding a dumbbell.
- Pull weight up to hip, squeezing shoulder blade, then lower.
- Switch sides after each set.
- Overhead Dumbbell Press (Shoulders, Triceps)
- Sit or stand, hold dumbbells at shoulder height, palms forward.
- Press weights overhead, then lower slowly.
- Bicycle Crunches (Core) 3 sets of 15 reps per side
- Lie on back, hands behind head, legs lifted.
- Bring opposite elbow to knee, alternating sides in a pedaling motion.
Cool-Down (5 min)
- 2 min chest opener stretch (clasp hands behind back, lift slightly)
- 2 min triceps stretch (each arm)
- 1 min seated forward fold
Day 3: Full-Body Circuit & Cardio (30–40 min)
Warm-Up (5 min)
- 1 min butt kicks
- 1 min arm circles
- 1 min bodyweight squats
- 1 min side lunges
- 1 min light jumping jacks
Main Workout (25–30 min)
Circuit style: Perform each exercise for 45 sec, rest 15 sec, move to the next. Complete 3 rounds. Rest 90 sec between rounds.
- Bodyweight Squat to Calf Raise (Lower Body, Calves)
- Squat down, then stand and rise onto toes.
- Keep movements controlled.
- Incline Push-Ups (Chest, Shoulders, Triceps)
- Hands on a bench or sturdy surface, perform push-ups.
- Keep core tight and body straight.
- Dumbbell Deadlift to Upright Row (Back, Shoulders, Glutes)
- Perform a deadlift, then pull dumbbells up to chest, elbows high.
- Lower weights and repeat.
- Mountain Climbers (Core, Cardio)
- In a plank position, drive knees toward chest alternately, like running.
- Keep pace steady and core engaged.
- Side Plank (Core) Alternate sides each round, 20–30 sec per side
- On one forearm, lift hips to form a straight line.
- Modify by resting bottom knee on the ground.
Cool-Down (5 min)
- 2 min quad stretch (each leg)
- 2 min child’s pose
- 1 min deep breathing
Tips for Success
- Equipment: Dumbbells (or household items like water bottles), a sturdy bench/box, and a mat.
- Progression: Start with bodyweight if new to exercise, then add light weights (5–10 lbs). Increase weight or reps as you get stronger.
- Form First: Prioritize proper form to avoid injury. Watch yourself in a mirror or ask for feedback.
- Hydration & Nutrition: Drink water before/during/after workouts. Eat a balanced meal with protein and carbs post-workout.
- Rest: Take at least one day between sessions for recovery.
Ready to crush it? If you want to track progress or tweak this plan, consult with a trainer for personalized adjustments!