A Beginner’s Guide to Full Body Exercise

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What is the best time of day to do full body training?

It doesn’t matter if you do your whole body training, it just matters that you do it!

A busy woman must prioritize her exercise program. This should be written on your calendar. Set a few reminders. It should be non-negotiable. It’s busy, but it matters.

To be able to do anything else, your health and wellbeing needs must be met. Grab your workout shoes and start this complete body workout for beginners!

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From Beginners to Advanced: Full Body Workout

Each exercise should be completed for one minute. Then, move on to the next without pause.

  • Super Busy – Only one chance!
  • Pretty Busy – Do it two more times!
  • I’m not as busy as I thought – Complete three times

7-Minute Body Workout for Beginners

How to do a squat thruster

  1. A) Stand with your feet hip-distance apart. Then, lower into a squat position and bend the knees. Maintain a straight spine, with your chest elevated and your knees behind your toes. Keep your elbows bent, and dumbbells at shoulder height.
  2. B) Lift your lower body up until you are standing. Then, extend your arms out and press the dumbbells overhead. Return to the starting position.

How to do a shoulder tap push up:

A) Start in a plank with your hands under your shoulders, and your feet about hip width apart. Keep your abdominals tight and your legs tight while you lower your chest towards the ground, keeping your elbows bent and pointing behind. To modify, place your knees on the mat.

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B) Inhale and push your arms backwards to extend your arms. Next, lift your right hand up to tap your left shoulder at top. Continue tapping the other arm. Do you love this workout? This 30 minute full-body workout is great for beginners!

How to do mountain climbers:

A) Begin in a plank position, with your arms and legs extended.

B) Pull in your abdominals, drive one knee into the chest, then quickly switch legs. Continue to “run” your left, right, right, left knees towards the chest. Keep your abs tight to prevent any bounces in your body.

How to do a forward lunge using bicep curls

A) Stand straight up with your feet at hip distance apart. One foot should be extended forward, and the other one should be pointing towards the ground. The bottom of your lunge should have both legs bent at 90 degrees.

B) To complete the bicep curl, bring weights towards your shoulders. Then push off your front foot to return to where you started. Next, do the same thing on the opposite side.

You want a full-body workout that isn’t too hard for beginners, but that can be stepped up a bit? You can add kettlebells to your workout!

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How to do a renegade row:

  1. A) Start in a plank position with dumbbells in your hands. Arms extended and toes extended. Engage your abdominals, drawing your belly towards your spine. [To modify, place your knees on the mat.]
  2. B) Hold the dumbbell in your right hand and pull it up towards the right hip bone. Slowly return the dumbbell to the ground and then repeat the process with the left dumbbell.

How to do a squat jump:

A) Stand with your feet hip-distance apart. Then, lower into a squat position and bend the knees. Keep your spine straight and keep your chest elevated. Keep your knees behind the toes. Balance is achieved by keeping your arms in front of your chest.

B) Jump straight up, and swing your arms overhead. Retire to squat. [To modify, lift your arms up and reach overhead while keeping your feet on the ground.

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How to do a Russian twist:

A) Sit straight up with your knees bent, feet flat on the ground. Hold one dumbbell in each hand and place it in front of you. Keep your spine straight and abdominals tight. Then, lift your feet off the ground by leaning back a bit. Keep your feet on the ground to modify.

B) Slowly turn your torso to the right and place the dumbbell beside your left hip. To complete the one-turn, slowly turn to the left and bring the dumbbell beside your right hip.


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