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Beginner Full Body Workout Day 1

A perfect mix of strength & flexibility to get strength & range in joints & muscles

  • 45 minutes
  • Beginner
  • Full Body

Interests

Mobility Posture Strength Toning Build muscle

Anatomy

Equipment

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Dumbbell

Seated Leg Curl Machine

Aerobic Step

Bench

Yoga Mat

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Exercises

Warm Up

Leg Swings Forward & Back in Saggital Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30
Alternating Arm Swings/Chest Hugs
Beginner
Shoulders
Set Time (s)
1 30
Leg Swings Side to Side in Frontal Plane
Beginner
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 30

A Superset 1 of 3

First superset

Front Foot Elevated Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Height
1 12 -
Seated Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -

A Superset 2 of 3

Front Foot Elevated Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Height
1 12 -
Seated Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -

A Superset 3 of 3

Front Foot Elevated Split Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Height
1 12 -
Seated Neutral Grip Dumbbell Shoulder Press
Beginner
Shoulders
Set Reps Weight (kg)
1 12 -

B Superset 1 of 3

Seated Single Leg Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 12 -
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 15 -

B Superset 2 of 3

Seated Single Leg Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 12 -
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 15 -

B Superset 3 of 3

Seated Single Leg Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 12 -
Single Arm Dumbbell Row Neutral Grip on Bench
Beginner
Upper Back
Set Reps Weight (kg)
1 12 -

C Superset 1 of 2

Low Plank on Toes
Beginner
Abdominals
Set Time (s)
1 -
Standing External Rotation of Shoulder on Cable
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -
Standing Elevated Calf Raise
Beginner
Calves
Set Reps
1 12

C Superset 2 of 2

Low Plank on Toes
Beginner
Abdominals
Set Time (s)
1 -
Standing External Rotation of Shoulder on Cable
Beginner
Shoulders
Set Reps Weight (kg)
1 15 -
Standing Elevated Calf Raise
Beginner
Calves
Set Reps
1 10

Created by

Sustain Health & Lifestyle Coaching
Personal trainer

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