Best Beginner Workout: 5 Exercises That Should Be Included In Each Beginner’s Program

Best Beginner Workout

Best Beginner Workout: 5 Exercises That Should Be Included In Each Beginner’s Program

By admin 0 Comment April 16, 2020

In the most advanced system of functional training there is a coaching mantra: “Technique, constancy, intensity”. This means that the form of movement (technique) is more important than the speed of the movement and the working weight.

Newcomers in the gym often do the opposite – in pursuit of a quick result and a cool photo for Instagram, they load the bar more and choose an exercise more difficult.

We will analyze five exercises that will help lay a solid foundation for future success.

Home Exercise Program: Squats

Squats need to be mastered first. Learn to squat – quickly master lunges, traction and all other exercises on the lower body.

In daily life, we squat dozens of times a day. When you master the squat technique in training, you will begin to squat correctly in everyday life, prolonging youth of ligaments and joints.


  • Put the feet shoulder-width apart.
  • We begin to stretch the pelvis back and down.
  • Lower the pelvis until the thigh passes the line of parallel with the floor.
  • The knees are brought out – at the lower point they should be wider than the heels.
  • Do knees extension.
  • Clamp the stomach and buttocks, bring the chest over the pelvis.

Pay attention to the following things:

  • start with the pelvis,
  • try to keep your back as flat and as vertical as possible,
  • distribute body weight over the entire foot and do not place supports under the heels of the stand.

Full Body Workout At Home: Classic Deadlift

It is also important to learn how to do thrust correctly in order to transfer this skill to everyday life – we regularly lift something off the floor and rarely do it right.


  • Feet are parallel, shoulder-width apart.
  • West and close to the bar standing on the floor, we press our lower leg against the bar.
  • The muscles of the abdomen and buttocks are tense. The chest is above the pelvis. The lower edges of the shoulder blades are brought to the spinal column, the spine is neutral and stable.
  • We begin to stretch the pelvis back. Do not twist the head – it is a continuation of the body. Keep shin upright. If necessary, breed the knees. Bodyweight is distributed throughout the foot.
  • We grab the bar. The internal parts of the elbow joints are directed at each other.
  • We begin to lift the bar – unbend the body. We keep the spine stable neutral and do not relax the abdominal muscles. The shoulders are constantly above the bar. The bar moves up along the body.
  • Extend the body, the spine is vertical.
  • Strain the stomach and buttocks. We make sure that the shoulders do not fall back.

Classic Deadlift

Pay attention to the following things:

  • keep your back level while lifting – there should be no deflection in the spine.
  • do not try to pull your back while lifting – push your heels to the floor, the movement should begin from the feet.

Bench Press – A Full Body, Compound Exercise

Another cool exercise – it teaches you how to hold weight over your head, includes shoulders and develops strength.


  • Put the feet shoulder-width apart.
  • Hands are on the neck, grip wider than the shoulders.
  • The bar is lowered onto the chest, the elbows are slightly withdrawn forward.
  • Hold the bar with a closed grip (the thumb is opposed to the rest).
  • Take a deep breath, while exhaling squeeze the stomach and buttocks as much as possible and balance the chest over the pelvis.
  • Squeeze the bar to the position above the head.
  • Throughout the entire movement, the trunk and legs are kept motionless.
  • At the highest point, the armpits are directed forward.

Compound Exercise

Pay attention to the following things:

  • tighten your stomach and buttocks
  • lift the projectile straight up
  • rotate your shoulder outward.

Chest And Back Workout: Pull-Ups

An important exercise for the functional development of the body – it teaches you to resist the tensile force and creates the foundation for more complex movements on the bar.


  • Starting position – hanging on the crossbar. The arms are extended in the elbow joints, the grip is closed (the thumb is opposed to the rest), the grip is slightly wider than the shoulders.
  • Tighten the buttocks, bring the legs together and stretch the socks. Strain your stomach and balance your chest over your pelvis. The back is flat, without deflection in the lumbar.
  • The shoulder is turned outward, the armpits are directed forward, the shoulder blades are pulled back.
  • Keeping tension in the stomach and buttocks, we perform a pull-up.
  • Without throwing your head back, pull the chest to the crossbar – the chin should be above the crossbar.
  • Return to the starting position, without losing control over the body – the stomach and buttocks are tense, the head is neutral, the armpits are directed forward.
  • Finish the movement by extending the elbow joints.

Chest And Back Workout

Pay attention to the following things:

  • start the movement by turning on the shoulder blades – for this, pull the shoulder blades to the spine,
  • keep your stomach tight and do not bend your legs,
  • look forward and do not throw your head back.

Beginner Bodyweight Workout: Push-Ups

This exercise involves almost all muscles and teaches stabilization of the shoulder blades and shoulder joints.


  • Lie down on the floor.
  • Hands under the shoulder joints, forearms vertical.
  • Elbows are pressed to the body.
  • Tighten the buttocks.
  • On the exhale, hold the stomach and squeeze from the floor.
  • While moving up, hold your elbows as close to the body as possible.
  • At the upper point, the elbow joints are straightened, the elbow is directed back, the elbow fossa is forward.
  • Return to the starting position.

Beginner Bodyweight Workout

Pay attention to the following things:

  • buttocks and abdomen are constantly tense, from the top of the head to the heels – a straight line,
  • the shoulder blades are brought to the spine.

Your primary task is to learn how to perform these exercises. Include in training one or two of them – they are quite complex, so do not try to do all five at a time. In about three months of regular practice, you will master them.