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Full Body Workout Plan for Beginners

You have just started exercising and you need a full body workout plan for overall fitness and weightloss? Below is the full body gym workout of approx. 45 min with appropriate techniques for each exercise, including warm up, cardio, strength training and cool down by Nutan Khimasiya.

The fast paced hectic city life, leaves no time for exercise, is the common excuse of people planning to begin exercise or thinking of incorporating exercise in their daily routine. However it can't be an excuse at all, as it is scientifically proven fact that even as little as 30 to 45 minute of daily structured exercise plan can create beneficial effects on the overall health of an individual.

Keeping the above facts in mind I have structured an exercise plan for beginners covering almost all the body systems and major muscle groups for improving both cardiovascular and muscular strength.

Below is the full body gym workout of approx. 45 min with appropriate techniques for each exercise, including warm up, cardio, strength training and cool down. In full body workout we train each major muscle group of our body including chest, back, arms, legs, and abs which helps us burn more calories in short duration.

Note: For better recovery working muscles and to avoid injuries, beginners should follow this workout plan for 2-3 days a week with rest days in between.

Workout Plan

1. 5 minutes warm up on the Elliptical Cross Trainer.

A whole body warm up on the elliptical cross trainer machine using both your arms and legs is a great way to start your workout session.

  • Step 1. Step on and hold the handlebars of the elliptical machine.
  • Step 2. Start pedaling at a normal and even pace.

Tips:

    • Take experts’ advice if you are using the machine for first time.
    • Do not increase your pace at ones on the machine.
    • Make sure your body posture remains straight while you are on machine.
    • Before starting always remember to see if resistance is not totally zero on the machine, begin with lower resistance and increase it slowly as your training progresses in coming days.

2. Bench Press (3 sets of 10 repetitions each)

An excellent upper body workout for the chest, shoulders and triceps muscles.

      • Step 1. Put weight plates on the bench press bar (begin with lower weight)
      • Step 2. Lie flat with your back on the bench.
      • Step 3. With a medium width grip lift the bar from the rack until your arms are straight.
      • Step 4. Lower the bar down slowly until it touches the middle of your chest.
      • Step 5. Using your chest muscles push the bar back up to the starting position.

Tips:

  • Take experts advise if you are doing it for first time.
  • Always use spotter while doing bench press.
  • Always begin with lower weights
  • Be cautious, that you always be in control of bar and never bounce the bar.

3. Back Squat (3 sets of 10 repetitions each)

If performed appropriately it is one of the best exercise that will workout your leg muscles and will help you strengthen your lower back.

  • Step 1. Place the barbell on the back of the shoulders (not neck) holding the barbell at the sides, with feet shoulder-width apart and toes slightly out wards.
  • Step 2. Dismount the bar from the rack.
  • Step 3. Descend down bending at your hips and knees until thighs are parallel to the floor.
  • Step 4. Ascend back up extending the knees and hips until your legs are straight returning back to the starting position. Repeat for desired number of repetitions.

Tips:

  • Take experts advise if you are doing it for first time.
  • Always keep the head forward with the chin level, back neutral, glutes (buttocks) muscles squeezed and feet flat on the floor.
  • Start with lower weights.
  • Always ask someone to be your spotter.

4. 5 minutes on the Rower (Seated Rows)

Rowing will be the great mix of both cardio and strength exercise in the middle of your workout session, maintaining a higher heart rate which will keep up your tempo.

  • Step 1. Grab the handles of rower and sit down on the bench with arms extended.
  • Step 2. Pull the handles towards you bending your elbows, until it almost touches your abs.
  • Step 3. Slowly extend your arms forward until they are straight and repeat the exercise.

Tips:

  • Take experts advise if you are doing it for first time.
  • Always keep your back neutral and do not hunch too much forward while extending your arms.
  • Maintain the slow pace of repetitions.

5. Dumbbell Rows (3 sets of 10 repetitions on each side).

A great workout for your back and biceps muscles.

  • Step 1. Place your right knee and right arm bending forward on the bench for support.
  • Step 2. Hold a dumbbell in your left hand extended in the line of shoulder with palm facing your body.
  • Step 3. Using your back muscles pull the dumbbell up to the side of your chest bending the arm at elbow.
  • Step 4. Lower down the dumbbell back to the starting position. Repeat the steps.

Tips:

  • Take experts advise if you are doing it for first time.
  • Always keep your back neutral.

6. Dumbbell Lunges (3 sets of 10 repetitions for each leg)

Workout your glutes, hamstrings, and quadriceps muscles. For Beginners if the dumbbells add too much resistance, than one can try without them.

  • Step 1. Start with a standing position holding dumbbells in each hand, with palms facing inwards.
  • Step 2. Go forward on one leg dropping your weight straight down, keeping the knee just above the toe.
  • Step 3. Descend until your thigh is parallel to the floor and the opposite knee almost touching the floor.
  • Step 4. Come straight back up to the starting position extending your legs.
  • Step 5. Repeat with opposite leg and vice verse.

Tips:

 

  • Take experts advise if you are doing it for first time.
  • Always keep your head forward, back neutral and glutes (buttocks) muscles squeezed.

 

7. 5 minutes on a Stationary Bicycle (Cool down exercise)

We should finish our workout session with a cool down of 5 minutes on the bicycle.

  • Step 1. Set the bike at a comfortably lower resistance.
  • Step 2. Adjusting the bike seats at desired position, sit on the bike holding the handlebars comfortably.
  • Step 3. Begin peddling at a comfortable pace slowly bringing your heart rate down.

Thats it! This approx. 45 minutes of full body workout will surely help you easily achieve your daily exercise goal burning enough calories. So, no more excuses just hit the gym with confidence

About The Author

Nutan Khimasiya

Nutan Khimasiya certified Fitness and Nutrition expert

Nutan Khimasiya is internationally certified Fitness and Nutrition expert from ACSM-Clinical Nutrition, K11-Sports.... Read More..

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