Man performing push up as part of free bodyweight workout for beginners

Free Full Bodyweight Workout for Beginners

Who says you need fancy equipment to work out? Me, that’s who. In this feature, I’ll bring you a bodyweight workout that’ll hit the full-body in a handful of moves.

It’s fun, free, but most importantly, challenging for your whole physique. Grab yourself a bottle of water, a kick-ass playlist, and let’s get to it!

Why use body weight to work out?

Well, that’s easy…

  • Simplicity

  • No cost

  • Convenience

  • Safety

  • Confidence builder

  • Creative possibilities

  • El natural

Using body weight is one of the simplest ways to exercise ever. Scrap that, when you think about it, it’s THE simplest way to exercise ever.

Does that mean it’s lacking? No way. Not if you’re doing the workouts right anyway.

By changing pace, tempo, and the angles you work you can hit a whole bunch of muscles. It’s just you, your body, and your unlimited potential.

One of the best things about bodyweight workouts is convenience. You don’t need a $99 per month gym membership. Forget the expensive, confusing gadgets too.

So long as you have some non-restrictive clothing and the determination to crush it you’re good to go. Even if the last part isn’t fully there, the will to try will take you far.

Two people performing single arm push ups as bodyweight exercise

Why bodyweight workouts are great for beginners

As a beginner, you’re also a lot safer by going bodyweight inmost circumstances. Barbells and dumbbells are fun tools that can really accelerate your potential, but they take skill.

That’s to use them right anyway… It’s very easy to start swinging at a snatch attempt and land in the emergency room. Trust me when I say I’ve learnt that the hard way too.

Mishandling a heavy bar is more likely to leave you injured than most bodyweight exercises. A push-up, for example, can be more forgiving than a clean and jerk.

As a result, starting out with your own mass as resistance is a great way to get into exercise. It brings with it the three ‘C’s of:

  • Convenience
  • Confidence
  • and Creativity.

Free Full Bodyweight Workout Fit for Beginners

So, let’s break a sweat with this free full bodyweight workout fit for beginners:

Complete three to five rounds of the following moves. There’s no real rest time allocated here so take a break when you feel ready.

For a real muscle pumping burn, try to limit the breaks between exercises. This will keep your heart rate high, blood flowing, and your pulse pounding. Let’s do this!

  • 1a – Lunges 8 + 8

  • 2a – Air squats 10

  • 3a – Mountain climbers 10 + 10

  • 4a – Push-ups 10

  • 5a – Dead bugs 10 + 10

Optional 400 m run to finish each round.

Note: These exercises have been selected for simplicity. Even a day one beginner can feel comfortable hitting them, while experienced exercisers will still find a challenge. You’ll simply get out exactly what you put it regardless of technicality.

Exercise guide for free beginners bodyweight workout

1a. Lunges

  1. Start with your feet shoulder width apart, back nice and neutral and eyes facing forward

  2. Take a long lunge forward with your left leg. Break at the knee with your front shin vertical, and your left knee tracking in line with your big toe. Your back knee will ideally hovering about an inch from the floor, while you’re up on your rear toes. Note: neither of your knees should be collapsing inwards and your core should be braced.

  3. Maintain a tight core as you settle into the bottom of the lunge. This will help you stay balanced as well as keep your spine neutral.

  4. When you’re ready to ascend back to the drop drive from your front foot. Try to keep your core braced and back straight while you perform this step. Don’t worry too much if you feel a little wobble, take your time and nail the technique first. Speed and power will come as you progress into an experienced exerciser.

  5. Once you return to the starting position take a nice, deep breath. Go again on the other side following steps one to four.

  6. Carry on lunging until you’ve hit eight on each side. When you’ve finished your set take a moment to breathe, regain your strength, and move onto the next movement. This is your workout so you control the pace! It’s important to have fun while pushing yourself.

2a. Air squats

  1. Again, start with feet a little wider than shoulder width. Your spine should be neutral and eyes are best facing forward. This will help you keep your neck in alignment and your mind focused.

  2. Brace your core, hold your arms out straight in front, and get ready for the descent.

  3. Now, imagine you’re sitting back into a chair. The aim here is to keep your weight centred around the middle of your foot while maintaining a flat back. Try not to let the knees cave inwards here. If they start to fall in, actively push them out so they stay in line with your feet. Once your knees begin to track inside your big toe it’s a sign you’re lacking hip strength and you’ve also hit your end range of motion. Don’t see this as a big negative, it’s a positive for you to work on… Just back up a little until you’re ready for a deeper squat.

  4. Once you hit the bottom of your squat push back up through your mid-foot. Your core should be braced and back neutral throughout this whole process.

  5. You’re back at the top. That’s one down and nine more to go! Keep at it until the set is complete.

3a. Mountain climbers

  1. Set yourself up in a top-plank position. Your arms should be at full length with your hands underneath your shoulders. While here, place your fingers facing forward and crew your hands into the floor to create stability and tension in your shoulders. Note that the fingers should still be facing forward as much as possible.

  2. Come up onto your toes so your body is one long straight line. You should be able to take a piece of pipe or a broom handle and run it down your back. Brace your core for maximum stability.

  3. Now, take your right leg and bring your knee up to your chest. It’s up to you which variation you choose, so either hover your foot or place it on the ground between your hands.

  4. When you’re ready, explosively switch leg positions so your right leg is straight and your left leg is bent.

  5. Repeat steps three and four over until you’ve hit the necessary number of reps on each side. This will get your heart racing and give you a great core workout too.

4a. Push-ups

The key to a great push-up is positioning. So, let’s crack the code to getting it right first time, every time.

  1. Step one lay flat on your belly and bring your hands into the side of your chest. In line with your nipples is great.

  2. Okay, so create tension again by screwing your hands into the ground. This actually packs your shoulders too, meaning they’re less loose. While it sounds a little pedantic this should save yourself from injury down the line.

  3. Pull your elbow back so they’re running alongside your rib cage. Flaring the elbows out like extended chicken wings not only creates energy loss, but increases injury risk too.

  4. Now it’s time to ascent! Brace your core, keep your feet together, and push to the top. See yourself as a straight board being lifted against a pivot point. Your feet should be acting like a perfect fulcrum sticking you to the ground.

  5. Once you reach lockout, arms fully extended, take a breath without sagging your neutral spine. You’re halfway there.

  6. Descend back to the starting position nice and controlled. As your chest touches the floor, you can either rest completely and re-set, or take a breath before going again. It’s all down to how fit and strong you’re feeling.

  7. Keep going until you’ve got every single rep in the bag.

5a. Dead bugs

  1. Lay flat on your back with your knees in the air. Picture it like sitting on a seat that’s fallen over backwards. Place both arms out in front like a toppled-over zombie.

  2. Now, brace your core to create a neutral spine. One way to get the most out of this exercise is to try to press your lower back into the floor.

  3. Without losing tension in your mid section, straighten one leg out in front. If that was easy, progress the movement by lowering the opposite hand straight backwards.

  4. Next, bring both the leg and the arm to the starting position. Again, try to keep tension in your core at all times.

  5. Finally, complete the sequence again but using your opposite leg and arm. Once you return back to the starting position you’ve completed one rep on each side. Carry on until you’ve crushed the set like a champ.

Final rep on the free full bodyweight workout for beginners

There you have it. A complete, full bodyweight workout routine you can perform anywhere. The park, your apartment, or even the office can now be your gym. See, this is the magic of a well executed bodyweight workout.

The key point to remember is to challenge yourself. Because it’s just you and your body, the creative possibilities are endless. Don’t be afraid to think outside the box to push your fitness further.

Check out our guide to Progressive Overload to learn all about taking your physique to the next level. Plus, if I can offer one piece of advice, it’s to prioritize form. Become a master of the movement and great results will soon follow. Forget form, and it’s a fast track to injury. Get really good and efficient at an exercise, well, the possibilities can be endless.

Good luck out there. If you’ve got any questions, feel free to reach out in the comments section. Anything else, just drop me an email. Let’s do this!

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