Beginner Full Body
Build the habit and a base of total-body strength with no equipment at all.
- Workouts/week
- 3
- Weekly work sets
- 37
- Per session
- 5 exercises
- Includes
- Directions + demo links
Free · no email needed
Best for
Complete beginners, anyone returning after a long break, and people who want to start before joining a gym.
Equipment
None — a chair, a wall and a bit of floor space.
The full 3-day schedule
15 exercises across the week. Rest at least one day between sessions that train the same muscles, and keep the order as written — the compound movements come first for a reason.
Day A — Full Body Basics
5 exercises • 13 work sets
Warm-up
- 2–3 minutes marching in place
- 8 bodyweight squats
- 8 wall push-ups
01Chair Squat
3 x 10–12 · rest 60 secSit back toward the chair, tap lightly, then stand up tall through your full foot.
See demo videos02Incline Push-Up
3 x 8–10 · rest 60 secKeep your body in one line, lower your chest toward a counter or bench, and press back up.
See demo videos03Glute Bridge
3 x 12–15 · rest 45 secDrive through your heels, squeeze the glutes at the top, and lower slowly.
See demo videos04Bird Dog
2 x 8/side · rest 30 secReach opposite arm and leg long while keeping your hips steady and your back flat.
See demo videos05March in Place
2 x 45 sec · rest 30 secLift knees to a comfortable height and keep the torso tall.
See demo videos
Day B — Strength & Stability
5 exercises • 12 work sets
Warm-up
- 3 minutes brisk walking
- 8 reverse lunges with support
- 8 hip hinges
01Supported Reverse Lunge
3 x 8/side · rest 60 secStep back, lower under control, and push through the front foot to stand.
See demo videos02Wall Push-Up
3 x 10–12 · rest 45 secKeep elbows at a comfortable angle and move your whole body together.
See demo videos03Bodyweight Hip Hinge
3 x 12 · rest 45 secPush hips back with a soft knee bend and stand by squeezing the glutes.
See demo videos04Dead Bug
2 x 8/side · rest 30 secKeep your lower back gently braced while lowering the opposite arm and leg.
See demo videos05Brisk Walk
1 x 10 minWalk at a pace where you can still talk but feel your heart rate rise.
See demo videos
Day C — Full Body Progression
5 exercises • 12 work sets
Warm-up
- 2–3 minutes easy marching
- 10 glute bridges
- 10 arm circles each direction
01Tempo Bodyweight Squat
3 x 10 · rest 60 secLower in 3 seconds, pause briefly, then stand up with control.
See demo videos02Knee Push-Up
3 x 8–10 · rest 60 secKeep hips tucked and chest moving toward the floor as one unit.
See demo videos03Single-Leg Glute Bridge
3 x 8/side · rest 45 secLift hips using the planted foot while keeping hips level.
See demo videos04Side-Plank Knee Down
2 x 20–30 sec/side · rest 30 secStack shoulders and hips, then hold with a long spine.
See demo videos05Fast Walk
1 x 12 minUse short quick steps and keep a tall posture.
See demo videos
How to progress it
Add 1 repetition to each strength exercise each week. Once you reach the top of the range for all sets, move to a harder variation or reduce support.
This is the part that produces the result. Run the 4 weeks as written and change the load, not the exercises — swapping movements every week feels productive and guarantees you never get good at any of them.
Other free programs
Want someone watching the 3 days?
This program is yours, free, in full. What it cannot do is correct your hip hinge, load the bar honestly when you are tired, or notice in week five that you have quietly stopped coming. Our studio in Kharadi is private, one client at a time, and the first session costs nothing.
This programme provides general fitness information for healthy adults aged 18 and over. It is not medical advice, diagnosis or treatment. Stop exercising if you feel pain, dizziness, chest discomfort or unusual shortness of breath. If you are pregnant, post-partum, managing a condition such as diabetes, or recovering from injury, review any new exercise programme with a qualified healthcare professional first.