Full-Body Foundations for Beginners
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Everyone has to start somewhere, and this is the perfect place. Over 25 minutes you will learn the six movements that every good workout is built on - a squat, a press, a row, a hinge, a lunge and a brace. We keep the weight light and the pace gentle so you can focus on moving well. All you need is a pair of dumbbells you can handle comfortably and a mat.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
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The workout
Beginner · about 25 minutes, start to finish.
Warm-up
- Marching on the spot - 60 seconds
- Arm circles + shoulder rolls - 30 seconds each way
- Bodyweight squats - 10 slow reps
- Hip hinges, hands on hips - 10 reps
Main workout
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Goblet squat
3 rounds x 10 repsHold one dumbbell at your chest, sit back and down, keep your heels planted.
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Dumbbell floor press
3 rounds x 10 repsLie on the mat, press both dumbbells up, lower until your upper arms rest on the floor.
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Bent-over row
3 rounds x 10 each sideHinge forward with a flat back, pull the dumbbell to your hip, squeeze.
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Glute bridge
3 rounds x 12 repsDrive through your heels, lift the hips, squeeze the glutes at the top.
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Seated shoulder press
3 rounds x 10 repsSit tall, press the dumbbells overhead without arching your back.
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Dead bug
3 rounds x 8 each sideOn your back, lower opposite arm and leg slowly, keep your lower back pressed down.
Coach's tip
Rest as long as you need between rounds - a minute or more is fine while you are learning. Good form now saves you from niggles later, so move slowly and stop any exercise that feels wrong.
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This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.