This is not for the advanced, this is a full body workout routine for beginners looking to improve their overall fitness and strength. If you couple this full body workout with long walks and a good diet, you will see good results within 6 weeks.
But I Don’t Want To Strength Train!
Yes you do. Anyone looking to start to get their fitness in check needs to do some sort of strength training work. Strength training will build muscles, no you won’t turn into the incredible hulk from this full body beginner routine.
Muscle mass leads to a higher metabolism, many useful calories burnt and a better looking and healthier functioning body.
Not convinced? Leave now!
The Beginners Workout Routine: Step by Step
Firstly, keep an eye out for a product within the next few months detailing exactly how you can workout at home, with detailed routines you can use. Your best bet is to sign up to the blog to make sure you get updates and discounts.
I suggest you do this workout 3 times a week. The other two days go for a long walk, at least 45 minutes at a decent pace. Walking is amazing for your body and mind, and a great easy cardio anyone can do anywhere.
Workout Notes
- This workout should be challenging, but simple and easy to do without too much technical knowledge.
- Do each mini circuit twice through to start, and upgrade to three times after 2 weeks or earlier if you need more of a challenge.
- No rest during each mini circuit.
- Rest 2 minutes between each mini circuit
- If you struggle for time leave of the last mini circuit, but the workout is more effective with it in.
Warm Up Circuit (Do this Twice Through)
Body Weight Squats *10
Inchworm * 5
Side Step Land *10 Each Side
Prone Walk * 5 Each Side
Elbow To Instep * 5 Each Side
Tricep Wall Extensions * 15
Mini Circuits (2 or 3 times through)
Lunges * 8 Each Leg
Push Ups (On knees if needed) *10-15
Russian Twist *10 Each Side
Rest 2 Minutes
Hip Lifts * 10
Upper Body Prone Lifts *10
Bird Dogs *10 Each Side
Rest 2 Minutes
Wall Squats Calf Raise * 15
Bridges * 15 with two legs or 8 Each Leg
Side Plank * 20-60 seconds depending on fitness level
Stretch/ Foam Roll/ Tennis Ball post workout!
The Exercises Explained
Squats
Squat back onto a chair, but don’t actually sit down. Remember to move from your hips first, not your knees.
Inchworm
Walk out onto your hands into a pushup positions, walk back up with your feet keeping your legs as straight as possible.
Side Step Land
Prone Walk
Get into a push up position and walk to the left and right with your hands.
Elbow to Instep
Step forward and put your elbow to the same instep. Stand up and repeat on the other side.
Tricep Wall Extensions
Work against the wall for your triceps. if this is too easy upgrade to tricep dips on a chair.
Lunges
Step out into a lunge, ensure that your knee doesn’t go over your foot.
Push Ups
Start on a chair if you need to in order to complete the 10-15 repetitions.
Russian Twist
Use a book or a similar object. Hold your body strong and keep your legs off the ground.
Hip Lifts
Keep your shoulders on the couch or table, push up through your heals. Move onto single leg and do 8 each side if this is too easy.
Upper Body Prone Lifts
Start in a plank position, and lower yourself down. Put your chest onto your hands. Then push back up again into a plank position. it will work your upper body, chest, shoulder and scap stabilizers as you come up, and your core and you hold. It’s dynamic, you should always be moving.
Bird Dogs
Alternate lifting your arms and leg. Hold at the top for a moment.
Wall Squats Calf Raise
Start in a wall squat, don’t move your body just come up onto your toes into a calf raise.
Bridges
If you find this too easy them do it with one leg. Go to the ground and come up again, that is one repetition.
Side Plank
If you need to start easier work on your knees, try to keep your body as straight as possible.
Any questions about the workout leave them below and I will answer as soon as possible! Don’t forget to head over and check out 20 Exercises You Can Do At Home.
Pedro says
I’ve never seen the, upper back prone lifts, before, they’re an interesting exercise.
Lauren says
They are pretty tough, we do them a lot in our warm up pre training here!
Pedro says
I’m having trouble figuring it out. I’m assuming that I should feel the muscles in my upper back working, hence the name, upper back prone lifts, but it’s almost entirely focused in my chest and shoulders. I tried various arm positions but it’s always targeting the same muscles in the chest and shoulders. Am I doing something wrong or is that normal?
Lauren says
It actually hits quite a few muscle groups, my description is not the best and will fix that now. I named the exercise quickly, and a better now would be upper body prone lifts.
Make sure you drop right down so your chest touches your hands, and extend right out. Your upper back will be worked AS WELL as your shoulders and chest but in a scapula stabilizing manner. Which in my opinion is super important especially for shoulder health.
Have you completed the full workout?
Pedro says
Yes, I have completed the full workout. At first glance, it doesn’t seem very challenging but it’s quite effective. I wish I would’ve had more balanced workouts like these during my kickboxing days, it would’ve saved me numerous injuries, and subsequent weight gain due to inactivity, over the last few years. A couple more questions if you don’t mind: I’ve been performing the prone walks by walking my hands 5 steps to the right, then 5 steps to the left. After that I move on to the next exercise. Is that correct or should they be performed multiple times in each direction? I also have problems with my knees when performing bird dogs, if I straighten my leg it causes some type of inflammation so I’ve been keeping my knee bent as I raise my leg and return it. Do you know if that’s a problem or is my modification okay? I figured that it still works the target muscle without causing pain to the back, inside area of my knees.
On a similar note, the wall sits with calf raises are far more challenging than I anticipated! It may just be me but I have a bit of work to do increase my strength on that particular exercise. And thank you for your explanation about the upper body prone holds, it was very helpful.
As the risk of sounding like a suck up, it’s always a pleasure to read your site and experiment wih the suggestions and routines given. Thank you for your time and patience in answering my questions as well.
Pedro
Lauren says
Ah I love it when people suck up! No seriously, the support, feedback and comments are invaluable, so thank you for taking the time to write them… makes my blog better and gives me a ton of ideas.
Yes exactly, 5 each side them move to the next exercise. Once you complete the mini circuit 2 or 3 times have a rest and then start the next one. If 5 each side is too easy up it to 10. You bird dog modification is no problem, actually I think I do it with a slightly bent leg for the same reason.
I want to post a few more workouts over time, and will definitely be sending some out to subscribers within the next few weeks. I know it’s something a lot of people need and want. This was targeted for beginners so I want to up the ante and get some higher level ones out there as well. Will likely be in a similar format, I like people to workout in a circuit form at home. Get a better bang for their time. But let’s see what I come up with 🙂
I am about 20% of the way through a pretty detailed ebook as well which I think you will enjoy. Shoot me an email when I launch it and I will send you a free copy. I don’t know dates yet, middle of the season here is kicking my bum so everything is going along slowly but surely!
Thanks again for the comment! Love reading them.
Pedro says
Awesome, I’ll suck up more often if it gets me a free book! I’m looking forward to the book though, I had seen it mentioned before and was already anticipating it. It’ll be interesting to see what workouts you design over the coming weeks as well.
I had hoped to give a more intelligent response but my day got away from me. If I could ask anything, it would be explaining the how and why well enough to allow me to modify workouts, or provide modifications to the workouts, for days when I’m too tired, too stressed, and just plain forgetful. There are some days I find myself wearing my shirt inside out and my underwear backwards; on those days i can’t even dress myself properly let alone keep track of a workout…
I hope that makes sense 🙂
Pedro says
“If you struggle for time leave of the last mini circuit, but the workout is more effective with it in.” – My apologies, I just realized that you did something to that effect with this beginner workout.
Lauren says
No worries glad the question was answered!
Matt Esrick says
Lauren,
As usual, you put forward quality routines and suggestions. So I’d like to offer my own. Add a renegade row to this sequence. But without weights, so you vary it by picking the operable hand up and changing its location when placed back down.
-Matt
Lauren says
Thanks Matt! For those that don’t know what a Renegade Row is check this video.
https://www.youtube.com/watch?v=tL4Ygzz20gk
Nice suggestion and good to hear from you.
Pedro says
Wouldn’t that be a bit challenging to a beginner who’s still using their knees for pushups and planks or would you simply perform the renegade rows from the knees as well?
Lauren says
Stability would be the only problem for beginners in this case. Supporting your weight in that position is similar to the prone walks. This just takes a little bit of muscle learning and repetition rather than strength. You could do the from your knees, but I would think it would be too easy for most people, or spread your feet wider apart for a greater base. Just another variation on a core and shoulder stability exercise.
Pedro says
That makes sense. Thank you for clearing that up for me Lauren.
Jenn @comebackmomma says
Great workout ideas. I love the You Are Your Own Gym book too. Thanks for stopping by my blog. It’s nice to find yours. I am a new follower and hopefully you can guest post on my blog sometime soon.
Lauren says
Would love too. I’ll email you soon. Same goes here anytime you want to contribute!
Kym says
hey lauren,
I am going to try this now. I will let you know how I go.
Kym says
Done.
The bird dogs were great. I think I will feel that one tomorrow. Wall squat calf raise was a struggle. But a pushed through. Just.
Thanks for the workout loz.
Lauren says
Hey mate thanks for the comments! Glad you liked it 🙂 Make sure you check out these ones too. http://laurensfitness.com/2013/01/17/20-minute-living-room-workouts-four-week-program/
I have a ton more coming in a special program, just working through it now. Remind me to send you a copy when it’s done.
Neil says
Hi Lauren,
For about a month now I have been receiving your newsletters
and have encouraged some office collegues to use your exercise routines with me.
I have been unable to download the free e-book “34 Exercises You Can do at Home”
Is it still available?
Lauren says
Hey Neil! Absolutely it’s still available. The link you have in the initial email should still work, what seems to be the problem? I’ll look into it now as well, but the link is in the email as well as on the thank you page… let me check it out now.
Lauren says
Ok the link definitely works for me, want me to send a copy to your email anyway?
Neil says
Hi Lauren,
Received email – e-book downloaded
Thanks
Jean says
Hi Lauren. I am obese (129 pounds , 5’3) and I’ve been trying out this routine. I have trouble understanding the Russian twist and can’t seem to achieve its effect as most of the time only my shoulder is moving. Also is it normal that certain exercise such as hip lifts are easier for me than push ups? I find myself straining to complete some of them esp side plank. Any advice would be really helpful. 🙂
Lauren says
Hey Jean! I’m really glad you are doing the workout, you are gonna see improvements so quickly! So with the Russian twist is to keep your whole body still, staying in this position is hard in itself. The movement is only to challenge your rotation. Feet off the ground and body about 45 degrees to the floor! Hope that helps!
It is ABSOLUTELY normal that you are better at some exercises than the other. That happens at any level. If you struggle to complete some of them, just do as many as you can and you will find in about 4 weeks you level out.
If you want a couple more free workouts you should sign up to the blog, if you haven’t already! You get some ones to download right away.
Jean says
Thank you for the fast reply! I am also alternating cardio with strength so I can look healthier. Thank you for your advice! I will try that out. I will sign up right now! Your routines are really helpful especially for people like me who has been trying to work out but have no equipment! Thank you so much for sharing your experience on this blog. 🙂
Lauren says
No problem at all I’m always happy to help. Feel free to ask me anything you need, either here or in email. Always happy to help!
Vicky Bhardwaj says
Hi Lauren,
This is really great post. I really enjoy this post & you made post unique & interesting with you own original pictures. This is seriously wonderful post. Thanks Lauren for great post.
Esther Verweij says
Hi Lauren,
Thank you for the beginners workout routine. As I told you yesterday in an e-mail, my muscle strength is very, very low. For now, the warming up is enough work out for me, but I hope to be able to complete the full work out sometimes soon!
Lauren says
Hey Esther! That’s the way honestly. Just build up to it. You will be very surprised how quickly you get better! Keep me updated 🙂