Full Body Workout

Ultimate guide on how to do full body workout for beginners

If you are a beginner and want to build your strength and grow your muscles, we have the best workout routine plan for you. A 7-day split workout plan of full-body workout for the beginners. Mentioned is an ideal workout plan which may or may not suit your body type. Before starting with any workout plan, consult with your trainer or doctor.

In the beginning or starting phase, don’t seek for the advanced exercise. Make your body habit of exercise with these simple and basic workouts and then you may switch to advance bodybuilding workout plan.

Follow this 7-day workout routine to make your body habit of the exercise. With these workouts, you will strengthen your shoulder, abs, legs, back, etc.

Jumping Jacks 15 Seconds
Push-ups 5 Reps
Superman 5 Reps
Curtsy Lunges 16 Reps (8 on each side)
Cross Arm Crunches 15 Reps
Knee Push-ups 10 Reps
Side Plank (Left) 20 Seconds
Long Arm Crunches 15 Reps
Side Plank (Right) 20 Seconds
Jumping Jacks 15 Seconds
Push-ups 6 Reps
Russian Twist 20 Reps (10 on each side)
Lunges 20 Reps (10 on each side)
Mountain Climber 20 Reps (10 on each sides)
Left Lunge Knee Hops 10 Reps
Right Lunge Knee Hops 10 Reps
Plank 35 Seconds
Triceps Dips 5 Reps
Bird Dog 26 Reps (13 on each side)
Reverse Crunches 25 Reps
Donkey Kick (Left) 13 Reps
Donkey Kick (Right) 13 Reps
High Stepping 20 Seconds
Knee Push-ups 12 Reps
Side Plank (Left) 25 Seconds
Wall sit 30 Seconds
Side Plank (Right) 25 Seconds
Squats 12 Reps
Triceps Dips 6 Reps
Superman 13 Reps
Wise Arm Push-ups 12 Reps
Curtsy Lunges 26 Reps (13 on each side)
High Stepping 20 Seconds
Abdominal Crunches 25 Reps
Reverse Crunches 25 Reps
Plank 35 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Push-ups 8 Reps
Lunges 30 Reps (15 on each side)
Curtsy Lunges 30 Reps (15 on each side)
High Stepping 25 Seconds
Side Plank (Left) 30 Seconds
Long Arm Crunches 30 Reps
Bridge 35 Seconds
Side Plank (Right) 30 Seconds
Push-ups 8 Reps
Side Lunges 30 Reps (15 on each side)
Cross Arm Crunches 30 Reps (15 on each side)
One Leg Bridge 30 Reps
High Stepping 30 Seconds
Decline Push-ups 8 Reps
Wall Sit 45 Seconds
Plank 45 Seconds

Abs Workout

Ultimate guide on how to do abs workout for beginners

For beginners, we have listed a few simple and easy abs workout plans. These workouts can be done at home without any equipment. These exercises will help you build your abs as well as these will help to lose weight.

Make sure you follow all the instruction before you perform any workout. The wrong exercise can lead to muscle injury. The abs workout will give you overall body strength and obviously will help you build abs.

Abdominal Crunches 30 Reps
Reverse Crunches 30 Reps
Cross Arm Crunches 30 Reps
Plank 30 Seconds
Sit-ups 24 Reps
Superman 20 Reps
Butt Bridge 15 Reps
Abdominal Crunches 22 Reps
Leg raises 22 Reps
Side Plank (Left) 20 Seconds
Side Plank (Right) 20 Seconds
Abdominal Crunches 26 Reps
Superman 14 Reps
Russian Twist 44 Reps (22 on each side)
Heel Touch 20 Reps (10 on each side)
Cobras 25 Reps
Plank 35 Seconds
Abdominal Crunches 28 Reps
Superman 20 Reps
Reverse Crunches 28 Reps
Butt Bridge 16 Reps
Leg Raises 28 Reps
Side Plank (Left) 25 Seconds
Side Plank (Right) 25 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Sit-ups 26 Reps
Superman 24 Reps
Russian Twist 44 Reps (22 on each side)
Butt Bridge 24 Reps
Leg Raises 30 Reps
Plank 40 Seconds
Superman 15 Reps
Reverse Crunches 30 Reps
Long Arm Crunches 30 Reps
Butt Bridge 15 Reps
Bicycles Crunches 30 Reps
Side Plank (Left) 30 Seconds
Side Plank (Right) 30 Seconds

Butt Workout

Ultimate guide on how to do butt workout for beginners

To look good, you must be in shape. Getting your glutes in shape is a challenge. Follow this 7-day workout plan and see the changes.

Everyone dreams to look good and have a good body. Following this butt workout plan will surely tone your booty. Squats & lunges surely tone your booty up, but few things that matter in building strength are following proper workout exercise instructions.

Have a look at the 7-day split workout plan to tone your butts.

Squats 20 Reps
Mountain Climber 20 Reps
Fire Hydrant Right 10 Reps
Butt Bridge 15 Reps
Side Hop 10 Seconds
Plie Squats 24 Reps
Donkey Kick (Left) 10 Reps
Donkey Kick (Right) 10 Reps
Froggy Glute Lifts 22 Reps
Wall Sit 12 Seconds
Squats 25 Reps
Fire Hydrant (Right) 13 Reps
Fire Hydrant (Left) 13 Reps
Butt Bridge 20 Reps
Backward Lunges 26 Reps (13 on each side)
Side Hop 16 Seconds
Mountain Climber 16 Reps (13 on each side)
Donkey Kick (Left) 15 Reps
Lunges 14 Reps (7 on each side)
Donkey Kick (Right) 12 Reps
Reverse Flutter Kicks 30 Reps
Wall Sit 18 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Squats 22 Reps
Donkey Kick (Left) 13 Reps
Scissors 14 Seconds
Donkey Kick (Right) 13 Reps
Foggy Glute Lifts 30 Reps
Reverse Flutter Kicks 36 Reps (18 on each side)
Side Hop 20 Seconds
Standing Glute Kickbacks 36 Reps (18 on each side)
Plie Squats 24 Reps
Mountain Climber 18 Reps (9 on each side)
Scissors 12 Seconds
Lunges 16 Reps (8 on each side)
Superman 30 Reps
Wall Sit 22 Seconds

Arm Workout (Triceps/Biceps)

Ultimate guide on how to do biceps triceps workout for beginners




Biceps are the easiest means to show off no matter whoever you are impressing. There are plenty of biceps workout exercise but you should choose the correct one if you intend to make bigger & stronger bicep.

Biceps are the combination of a long head and short head muscles. Most of the people are unaware of it and choose random workout for biceps. Follow the below 7-day split arm workout if you are a beginner.

Arm Circles 15 Reps
Push-ups 5 Reps
Triceps Dips 10 Reps
Mountain Climber 10 Reps
Plank 35 Seconds
Triceps Dips 15 Reps
Cobras 10 Reps
Floor Triceps Dips 10 Reps
Plank 35 Seconds
Push-ups 8 Reps
Mountain Climber 18 Reps (9 on each side)
Cobras 12 Reps
Punches 40 Seconds
Plank 35 Seconds
Arm Circles 20 Reps
Triceps Dips 18 Reps
Push-up and Rotation 10 Reps
Plank 35 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Arm Circles 25 Reps
Push-ups 12 Reps
Triceps Dips 20 Reps
Floor Triceps Dips 15 Reps
Plank 40 Seconds
Mountain Climber 26 Reps
Cobras 16 Reps
Punches 1 Minute
Floor Triceps Dips 16 Reps
Plank 45 Seconds

Legs Workout

Ultimate guide on how to do legs workout for beginners

For the beginner, legs workout might be a difficult and painful workout. Regular exercise will make your body habitual to this exerise. Muscles of legs are the longest muscles of the body and moving large muscle requires more energy and hence burns more calories.



Some of the legs exercises require almost full-body muscle’s movement and so tons of energy. Legs workout is more efficient for your body if you do it regularly.

Follow these following Gym Workout Plan which is specifically prepared for beginners. If you want to move to the hard level, consult with your gym trainer or expert. The wrong exercise can cause muscle damage.

Curtsy Lunges 20 Reps (10 on each side)
Bottom Leg Lift (Left) 15 Reps
Bottom Leg Lift (Right) 15 Reps
Bulgarian Split Squat (Left) 15 Reps
Bulgarian Split Squat (Right) 15 Reps
Wall Sit 20 Seconds
Plie Squats 25 Reps
Side-lying Leg Lift (Left) 17 Reps
Side-lying Leg Lift (Right) 17 Reps
Tip Toe Squats 25 Reps
Wall Sit 20 Seconds
Side Lunges 30 Reps
Scissors 30 Seconds (15 on each side)
Split Squat (Left) 18 Reps
Split Squat (Right) 18 Reps
Wall Sit 23 Seconds
Curtsy Lunges 36 Reps (18 on each side)
Side-lying Leg Lift (Left) 20 Reps
Side-lying Leg Lift (Right) 20 Reps
Lunges 36 Reps
Wall Sit 25 Seconds

Rest Day

Take proper rest between workouts will help your body recover and get the next workout. Make sure you are active in your daily activity schedule.

Plie Squats 40 Reps
Bottom Leg Lift (Left) 22 Reps
Bottom Leg Lift (Right) 22 Reps
Side Leg Circle (Left) 22 Reps
Side Leg Circle (Right) 22 Reps
Wall Sit 28 Seconds




Side-lying Leg Lift (Left) 25 Reps
Side-lying Leg Lift (Right) 25 Reps
Scissors 46 Seconds
Bulgarian Split Squat (Left) 25 Reps
Bulgarian Split Squat (Right) 25 Reps
Wall Sit 30 Seconds

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