Beginner Bodyweight Workout (Full Body)

Light walk, marching in place, arm circles, cycling

Start with some light cardio to get the body moving and warm.

Rest 30–60 seconds between exercises and 1–2 minutes between rounds.

Bodyweight Squats

15 reps. Targets legs and glutes.

Wall Push-ups (or Knee Push-ups)

10–12 reps. Targets chest, shoulders, triceps.

Glute Bridges

15 reps. Strengthens glutes, hamstrings, and lower back.

Bird-Dog (Slow & Controlled)

10 reps per side. Great for core and balance.

Reverse Lunges (Assisted if needed)

8–10 reps per leg. Builds strength and stability in legs.

Forearm Plank Hold

20–30 seconds. Engages entire core.

Heel Raises

10–12 reps. Targets calves and ankle stability.

Forward Fold

30 seconds.

Cat-cow Stretch

5 rounds.

Child’s Pose

30 seconds.

Seated Hamstring Stretch

30 seconds per leg.

Arm and Shoulder Stretch

30 seconds each side.