FREE BEGINNER WORKOUT
Air Squats
To do an air squat, stand with your feet shoulder-width apart and toes slightly out. Keep your chest up and core tight as you push your hips back and bend your knees to lower down. Go as low as you can while keeping your heels on the ground and knees over your toes. Drive through your heels to stand back up.
3 Sets of 12 Reps
Targets quads, glutes, and core
Push Ups
To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart and your body in a straight line. Keep your core tight and lower your chest toward the ground by bending your elbows. Go as low as you can without letting your hips sag, then push through your hands to return to the starting position.
3 Sets of 10 Reps
Targets chest, shoulders, and triceps
Deadlift
To do a barbell deadlift, stand with your feet hip-width apart and the bar over the middle of your feet. Hinge at the hips and bend your knees to grip the bar just outside your legs. Keep your back flat, chest up, and core tight. Push through your heels to stand up, lifting the bar while keeping it close to your body. At the top, stand tall without leaning back, then lower the bar with control by hinging at the hips.
3 Sets of 12 Reps
Targets hamstrings, glutes, and lower back
Seated Cable row
To do a cable seated row, sit on the bench with your feet on the platform and knees slightly bent. Grab the handle with both hands and sit upright with your chest up and back straight. Pull the handle toward your torso by squeezing your shoulder blades together and keeping your elbows close to your sides. Pause briefly, then slowly extend your arms to return to the starting position.
3 Sets of 12 Reps
Targets upper back and biceps
Dumbbell Shoulder Press
To do a dumbbell shoulder press, sit or stand with a dumbbell in each hand at shoulder height, palms facing forward. Keep your core tight and press the dumbbells overhead until your arms are fully extended. Pause briefly at the top, then lower the weights back down to shoulder level with control.
3 Sets of 10 Reps
Targets shoulders and triceps
Calf Raises
To do a calf raise, stand with your feet hip-width apart and your toes pointing forward. Keep your core engaged and slowly rise up onto the balls of your feet, lifting your heels as high as possible. Pause at the top, then lower your heels back down with control.
3 Sets of 15 Reps
Targets calves
dead bugs
To do a dead bug, lie on your back with your arms extended toward the ceiling and your knees bent at 90 degrees. Keep your core tight and lower your right arm and left leg toward the floor at the same time, keeping your back flat. Return to the starting position, then repeat on the other side.
3 Sets of 12 Reps (each side)
Targets core
More Free Workout Plans on the Bodifi App
Every Bodifi membership includes access to a variety of downloadable 12-week workout plans in the app—so you can find the perfect fit for your goals and schedule.