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Here is a beginner strength training workout that I have put together. This full body workout is perfect for busy moms who don’t have time to get to the gym. This momma of 3 is all about those home workouts!

This strength training routine requires no equipment and should have you in and out in about 20 minutes. It’s going to work your arms, legs, core, and everything in between.

I have included some pictures and a brief explanation for each of the moves. You can scroll down to the bottom to see the full routine. Cheers to a happy workout!

Full Body Beginner Strength Training Workout to Do at Home

Before we get started on your beginner strength training workout, let me go over a couple of common fitness terms I use.

The first word is circuit. A Circuit refers to an entire set of exercises in a certain group or category. For example, there is going to be a leg circuit, a core circuit, and an arm circuit.

The second word is repetition (a.k.a. reps). Repetition refers to the number of times you will do an exercise. For example, if it says 10 reps, you will do the exercise 10 times.

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For a demonstration of how to do each move, watch the video below!

Beginner Strength Training Workout: Legs

Complete the entire leg circuit through 2 times. Rest 30 seconds in between each set of exercises.

Wide Leg Squats – 15 reps

Place your legs wide apart. You want your feet to be more than hip-distance apart. Lower your hips backward as though you were sitting in a chair until your thighs are roughly parallel with the ground. Try to keep your chest up and make sure your knees don’t go past your feet.

Straighten your legs as you stand back up and squeeze your buns at the top.

Don’t worry if you can’t get that deep in your squat. As far down as you can comfortably go and still complete the reps is perfect.

Side Lunges – 15 reps

Stand with your feet hip-width apart. Shift to the side until the majority of your body weight rests on your right leg. Step your left leg far out to the side. Bend your hips backward similarly to the way you do in a squat. Keep your right leg straight throughout the lunge. Make sure your left knee doesn’t go past the toes of your left foot.

Press off your left leg and return to the starting position. Repeat on the right side.

Squat Kicks – 15 reps

Place your feet shoulder-width apart. Lower down into a squat. (See above for squat explanation.) As you stand up, shift your weight to your right leg and kick your left leg straight out in front. Place your left leg back down shoulder-width apart. Alternate your kicks on each side.

Bridges – 15 reps

Lay flat on your back with your knees bent and your feet resting flat on the ground. Keep your head and shoulders on the mat as you lift your hips toward the sky. Try to make sure you press off the ground with your heels and keep your knees pointing forward.

Try to lift high enough to make a straight line from your knees to your shoulders. Squeeze your buns at the top of the bridge. Slowly lower your hips back down to the ground.

• Total Body Bootcamp: A Quick Full Body Beginner Workout

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Beginner Strength Training Workout: Core

Complete the entire core circuit through 2 times. Rest 30 seconds in between each set of exercises.

Superman Lifts – 10 reps

Lie on your stomach with your arms stretched out in front of you and your legs flat on the ground. Lift your arms, chest, and legs off the ground as high as you can and hold for 2 seconds. Slowly lower your body back to the ground.

Plank Jacks – 15 reps

Start in a plank position. Your arms should be directly below your shoulders and your feet side by side. Keep your legs out behind you, core engaged, and a straight line from your head to your heels.

Jump your feet out to the side hip-distance apart or further. Jump your feet back together. Try to maintain a flat back with your hips low the entire time.

Toe Touches – 15 reps

Lay flat on your back with your feet straight up in the air. Keep your feet touching and your legs straight. Next, lift your arms up in the air and lift your head and shoulders off the mat as you reach for your toes. (It’s ok if you can’t reach them, just go as high as you can.) Slowly lower back down to the mat and repeat.

Burpees – 5 reps

Start by standing tall, feet shoulder-width apart and arms in the air. Lower down to a squat with your hands resting on the ground. Jump your feet back into a plank position. Jump your feet back up to your hands. Then lift your arms in the air and jump for the sky. You should land in your original starting position. That’s one repetition.

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Beginner Strength Training Workout: Arms

Complete the entire arm circuit through 2 times. Rest 30 seconds in between each set of exercises.

Small Arm Circles – 15 reps

Hold your arms out to the side and keep your elbows straight. Quickly rotate your arms forward for small arm circles. Imagine making donut-sized circles with your fingertips.

Count each repetition at the top of the circle. For the first circuit, rotate your arms forward. For the second circuit, rotate your arms backward.

Large Arm Circles – 15 reps

Hold your arms out to the side with your elbows straight. Smoothly rotate your arms in large arm circles forward. This time you want to make your circles as large as you can without discomfort.

Count each repetition at the top of the circle. For the first circuit, rotate your arms forward. For the second circuit, rotate your arms backward.

Free Arm Butterfly Presses – 15 reps

Hold your arms out to the side with your elbows bent at 90 degrees, palms facing forward. While maintaining the position of your elbows, bring your arms in front of you and imagine you are trying to squeeze something between your elbows. Slowly return your arms to their starting position.

Side Planks – hold for 20 seconds

Start on your hands and knees. Rotate your body to the right so your upper body is resting on your right arm. It should be directly below your shoulder. Open up your hips and straighten your legs so your feet are stacked on top of each other.

Try to keep your hips elevated and a straight line from your head to your feet. If you are having trouble staying up or balancing, bend your right leg and place your knee on the ground for added support.

For the first circuit, hold the plank on your right side. For the second circuit, hold the plank on your left side.

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Full Body Circuit: A Beginner Strength Training Workout

Here is the entire beginner strength training workout. The routine should take you about 20 minutes to complete. As I said before, there is no equipment needed. You may like to have a yoga mat for the floor exercises, but it’s not necessary.

Make sure to move through the routine with good form and technique. Doing each move correctly is far more effective than rushing through as quickly as possible.

Legs: 2 circuits – Take a 30-second break between each exercise

• 15 Wide Leg Squats

• 15 Side Lunges

• 15 Squat Kicks

• 15 Bridges

Core: 2 circuits – Take a 30-second break between each exercise

• 10 Superman Lifts

• 15 Plank Jacks

• 15 Toe Touches

• 5 Burpees

Arms: 2 circuits – Take a 30-second break between each exercise

• 15 Small Arm Circles – Alternate forward/backward

• 15 Large Arm Circles – Alternate forward/backward

• 15 Free Arm Butterfly Presses

• 20 sec Side Planks – Alternate sides w/ each circuit

Ready to kickstart your health and fitness journey?

Sign up for my 7 Day Beginner Fitness Challenge to begin creating a healthier and happier you.

When you sign up you will get 7 days of FREE workouts perfect for beginners. No additional equipment or gym membership necessary!

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Conclusion

I would love to know what you thought of this full-body beginner strength training workout. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more great beginner workouts.

Looking for more workouts?

Workout Roundups:

• Beginner Workout Roundup: 14 Workouts to do at-home anytime
• 31 Great Beginner Workouts You Can Do at Home
• 30 Great Beginner Cardio Workouts to Crush it at the Gym
• 8 At Home Beginner Workouts For Women (Without Equipment)

Resistance Band Workouts:

• 15 of the Best Resistance Band Exercises for Arms
• 17 Mini Resistance Band Exercises for Abs and a Strong Core
  
• The Best Resistance Band Exercises for Back & Shoulders

Strength Training Workouts:

• Total Body Bootcamp: A Quick Full Body Beginner Workout
• Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine
• Quick Beginner Full-Body Workout – No Equipment
• Quick & Effective Leg and Booty Home Workout
• 12 Quick & Effective Exercises for Flabby Arms

Cardio:

• Quick 20 Minute Beginner HIIT Workout – No Equipment
• 20 Min Tabata Workout for Beginners: Abs & Arms
• 20 Min Heart Pumping Tabata Workout for Beginners
• Beginner-Friendly Cardio EMOM Workout – No Equipment

Yoga:

• A Quick Beginner Yoga Routine You Can Do at Home
• Family Friendly Yoga Routine: Simple yoga routine you can do with your kids

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