30 minute beginner full body workout

Here's everything you need to try our 30 minute beginner full body workout. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • KB Floor Press
  • Single Leg Glute Bridge Hold
  • Single Arm Pallof Press
  • Circuit 2
  • DB 45 Degree Lunge
  • Banded Deadbug Pulses

Circuit 1

Complete this round 3 times.

KB Floor Press

Complete 10 repetitions

Buy Kettlebells
Primary
Upper Body
Horizontal Press

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Single Leg Glute Bridge Hold

Complete 15 seconds

Secondary
Lower Body
Hip Dominant

Coaching Tips For Single Leg Glute Bridge Hold

Follow these cues to perform Single Leg Glute Bridge Hold correctly:

  • Press the foot into the floor and lift hips up
  • Create as much tension as possible in the glute
  • Lock the knee of the straight leg.

Single Arm Pallof Press

Complete 6 repetitions

Buy Bands
Core
Trunk
Shoulder Stability

Coaching Tips For Single Arm Pallof Press

Follow these cues to perform Single Arm Pallof Press correctly:

  • Use the hand closest to where the band is attached
  • This will challenge pec and shoulder stability much more than the core so be careful with how much tension you use.

Circuit 2

Complete this round 3 times.

DB 45 Degree Lunge

Complete 8 repetitions

Buy Dumbbells
Secondary
Lower Body
Squat

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

Banded Deadbug Pulses

Complete 8 repetitions

Buy Bands
Core
Trunk
Anterior Core

Coaching Tips For Banded Deadbug Pulses

Follow these cues to perform Banded Deadbug Pulses correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Pull the band towards the knees slowly then back overhead
  • Create as much tension in the abdominals as possible.

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This workout was made by Sean Klein

Sean Klein

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