Beginner Body Weight Work-Out


Intermediate Level of Difficulty (45 minute workout)

This is a beginner body weight work-out. This work-out targets all of the major muscle groups and uses your own body weight as resistance.

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Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 20 reps
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Picture of a female doing Alternating Lunges Exercise

Alternating Lunges

The alternating lunge is a beginner lower body exercise. This compound body weight exercise targets the quads, glutes, hamstrings and calves.

Do 10 reps on each side
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Picture of a male doing Reclined Body Rows Exercise

Reclined Body Rows

The recline body row is a beginner upper body exercise. This exercise requires upper body strength and targets the back, arms and shoulders.

Do 15 reps
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Picture of a male doing Tricep Dips Exercise

Tricep Dips

The tricep dip is an excellent exercise that works the triceps using your own body weight in a very simple way.

Do 15 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Step Overs on Aerobic Steps Exercise

Step Overs on Aerobic Steps

The step over on the aerobic step is a compound lower body exercise. This exercise works the quads, hamstrings and glutes and is suitable for any fitness level.

Do 10 reps on each side
LEARN EXERCISE
Picture of a male doing Side Glute Kick Outs Exercise

Side Glute Kick Outs

The side glute kick-out is a beginner lower body exercise. This exercise targets the gluteus medius and is a great way to hit the outer thighs and hips.

Do 15 reps on each side
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Picture of a male doing Pizza Box Hip Raises Exercise

Pizza Box Hip Raises

The pizza box hip raise is a beginner core exercise that targets the upper abs.

Do 15 reps
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Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 15 reps
LEARN EXERCISE