Free personalized workout plan

Beginner Full body experience

By Natasha Giammarco

Experience

Beginner (1-2 years)

Days per week

1 day

Time

64 minutes

Genders

Female

Goals

Build Muscle (Female)
Fat Loss (Female)
Gain Strength (Female)
Tone Body (Female)
Description

Workout Description:This workout is for those who are just getting started, it will go through the fundamentals of using your own body to strengthen and tone and to start introducing free weights into

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Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

64 minutes

Genders

Female

Days per week

1 day

Goals

Build Muscle (Female)
Fat Loss (Female)
Gain Strength (Female)
Tone Body (Female)
Description

Workout Description:This workout is for those who are just getting started, it will go through the fundamentals of using your own body to strengthen and tone and to start introducing free weights into

Show More

Equipment

Barbell, Bodyweight, Dumbbell

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


Day 1:

Pilates 30 mins full body 


Day 2:

Upper body


Day 3:

Lower body


Day 4-

band workout flow

 Day 5- full body


ExerciseSetsRepsRestNotes
1. Plie Dumbbell Squat2 sets10 - 12 reps30s
toes out tuck the booty in chest up
2. Speed Squats2 sets10 - 12 reps30s
Push off your heels butt back squeeze up chest up
3. Crunches
Crunches
2 - 1 sets30s30s
4. Bodyweight Walking Lunge2 - 3 sets10 - 12 reps30s
5. Bodyweight Side Lunge2 sets10 - 12 reps60s
6. Chair Leg Raise
Chair Leg Raise
2 - 3 sets10 - 12 reps60s
7. Bicycle Crunch2 - 1 sets12 reps60s
8. Bird Dog Push Up2 sets10 - 12 reps60s

Date Created: 11/21/18, 10:30 AM


Last Updated: 9/12/20, 9:39 PM

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