Full Body Beginner’s Workout


Need a full body workout to start you fitness journey? This WOG is for you!

This workout consists of 8 exercise split up throughout the whole body. 1 back, chest, shoulder, triceps, biceps, core, & 2 leg exercises! As an ACSM Certified Personal Trainer, we are given recommendations for beginners who are looking to start a weight training program. This is perfect for you to try out! Repeat this workout 2-3 times a week, 2 sets of 10 each exercise, 30-60s rest between sets, & have at least 48 hours of rest between workouts. If you’re feeling up for the challenge, increase your sets from 2 sets of 10 to 3 sets of 10 for the last two weeks! Okay, let’s get to the workout


Resistance Band (RB) Reverse Flies: 15
RB Adductions: 15
RB Int/Ext Shoulder Rotations: 15 each
Hip Resistance Band (HB) Side to Side steps: 20
HB High Knee Holds: 20


Exercise #1:
Barbell Bench
30-60s rest between sets

Form: you want to have FIVE points of contact throughout the whole lift. Your head, shoulders, hips, & both feet. Have your feet positioned flat on the floor with about 90 degrees bend at the knee. Squeeze your glutes & keep your hips tight on the bench. Dig your shoulder blades into the bench so that your upper back is tight against the bench. Contract your core so it’s tight & have a slight arch in your lower back. Refrain from over arching. Keep this tightness throughout the whole lift! Find & hand position that feels comfortable for you. Inhale through your nose on the way down & exhale through your mouth on the way up.

Exercise #2:
DB Shoulder Press
30-60s rest between sets

Form: low back & hips should be tight up against the bench. You want to have zero to little arch in your lower back throughout this lift. If  your low back arches too much it’s because you are compensating for a lack of shoulder mobility. Have your feet flat on the floor with a strong base of support. You want your knees at about 90 degree bend. Press the dumbbells up over head & follow a “moon” path instead of straight up & down. For a visual representation, take a look at this video.

Exercise #3
Lat Pulldown
30-60s rest between sets

Form: have your hips nice & tight underneath the pads with your knees at a 90 degree bend. Contract your core & refrain from over arching your back. Place your hands at shoulder width apart & pull the bar down all the way to your collar bone & all the way back up.

Exercise #4
Barbell Back Squat
30-60s rest between sets

Form: place the bar on your traps with your hands on the bar at shoulder width. Dig your elbows back so that your upper back is tight throughout the lift. Unrack the weight & take a few steps back. Find a feet positioning that works best for you. I like a shoulder width stance with my toes slightly angled out. Very important, keep your core tight throughout the whole lift! Hip hinge & then descend into the squat until your thighs are parallel with the floor. Push through your heels on the way up.

Exercise #5
Barbell Deadlift
30-60s rest between sets

Form: place your feet underneath the bar so when you look down the bar is cutting your foot in half. Have a hip width stance. Grab the bar right outside your legs & straighten out your back before moving the weight up. Do so by bringing your chest forward & contracting your core. Before you start, pull the bar in towards your body & keep this tightness so that the bar rides all the way up your leg. Press the weight off the ground by pushing through your heels. Once the bar passes your knees, thrust your hips forward to finish out the lift. Do not hyperextend! Stop when your back is straight.

Exercise #6
EZ Bar Curl
30-60s rest between sets

Form: stand at about hip width or shoulder width apart. Grab the bar when it first starts to bend. Keep your elbows tucked, knees slightly bent, core tight, & curl the weight up to your shoulders & slowly lower it back down.

Exercise #7
EZ Bar Skullcrushers
30-60s rest between sets

Form: same set up form as the bench press. Exception, let your shoulders fall back slightly. Keep your elbows tucked & lower the weight to your forehead & right back up.

Exercise #8:
Roman Chair Knee Raises
30-60s rest between sets

Form: keep your back flat on the back rest. Start by raising your knees towards your chest & raise your hips up at the top of the move. This will help target your lower abs more.


5-10 minute full body stretch


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Consult a doctor before performing any part of this workout explained above. Physical activity is good for the body, but does raise the risk of serious health effects especially in those with CVD & other health relative issues.

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