These five beginnerfloor workoutsare designed to target multiple muscle groups, boost metabolism, and promote total-body transformation.
Plus, it’s beginner-friendly.
Always listen to your body, start slowly, and gradually increase intensity as you build strength and confidence.
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With consistency and dedication, you’ll be well on your way to achieving your fitness goals.
This routine is perfect for beginners looking to build strength, improve endurance, and kickstart their fitness journey.
Bodyweight Squats
Stand with your feet hip-width apart and your arms extended in front of you.
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Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest up and your core engaged.
Push through your heels to return to the starting position.
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Perform 10 to 12 repetitions for three sets.
Pushups
Start in a plank position with your hands shoulder-width apart on the ground.
Lower your chest toward the ground by bending your elbows, keeping them close to your body.
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Push through your palms to return to the starting position.
Perform eight to 10 repetitions for three sets.
Glute Bridges
Lie on your back with your knees bent and your feet flat on the ground.
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Lift your hips toward the ceiling, squeezing your glutes at the top of the movement.
Lower your hips with control.
Perform 12 to 15 repetitions for three sets.
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This beginner-friendly core workout targets the abdominal muscles to strengthen and tone your midsection.
Engage your core as you hold this position for 30 to 60 seconds.
Focus on keeping your hips level and not sagging.
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Bicycle Crunches
Lie on your back with your knees bent and your hands behind your head.
Rotate your torso, bringing your left elbow toward your right knee while extending your left leg.
Continue alternating sides in a pedaling motion.
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Perform 12 to 15 repetitions for three sets.
Lower one arm and the opposite leg toward the ground, maintaining contact with the floor.
Return to the starting position, and repeat on the other side.
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Perform 10 to 12 repetitions on each side for three sets.
This beginner lower-body workout targets the legs and glutes to build strength and endurance.
Bodyweight Lunges
Stand with your feet hip-width apart and your hands on your hips.
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Push through your right heel to return to the starting position.
Repeat on the left side.
Perform 10 to 12 repetitions on each leg for three sets.
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Wall Sits
Stand with your back against a wall and your feet hip-width apart.
Lower your body into a seated position, keeping your knees bent at a 90-degree angle.
Extend your right leg straight out behind you, keeping your knee bent at a 90-degree angle.
Squeeze your glutes to lift your right leg toward the ceiling.
Then, lower your leg with control.
Perform 12 to 15 repetitions on each leg for 3 sets.
This beginner upper-body workout targets the arms, chest, and back to build strength and definition.
Knee Pushups
Start in a plank position with your hands shoulder-width apart and your knees on the ground.
Lower your chest toward the ground by bending your elbows, keeping them close to your body.
Push through your palms to return to the starting position.
Perform eight to 10 repetitions for three sets.
Pull the dumbbell toward your ribcage, squeezing your shoulder blade at the top of the movement.
Lower the dumbbell back down with control.
Perform 10 to 12 repetitions on each arm for three sets.
Press the dumbbells overhead until your arms are fully extended, keeping your core engaged.
Lower the dumbbells back down to shoulder height, and repeat.
Perform 10 to 12 repetitions for three sets.
Incorporating stretching exercises into your routine can improve flexibility, reduce the risk of injury, and promote relaxation.
This beginner total-body stretch routine targets major muscle groups to increase flexibility and mobility.
Seated Forward Fold
Sit on the floor with your legs extended in front of you and your feet flexed.
Hinge at your hips, and reach toward your toes, keeping your back straight.
Hold this position for 30 to 60 seconds, feeling a stretch in your hamstrings and lower back.
Inhale as you arch your back, lifting your chest and tailbone toward the ceiling (cow pose).
Repeat for 10 to 12 repetitions, flowing smoothly between cat and cow poses.
Child’s Pose
Kneel on the floor with your knees hip-width apart and your toes touching.
Sit back on your heels, and extend your arms forward, lowering your chest toward the ground.
