Total Body Workout at Home for Beginners! Full Body Strength Program Follow Along
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- Looking for a 15 minute total body workout? This beginner workout will help you strengthen your whole body. Many full body workouts on TH-cam are geared toward people who are already fit and strong. Going too hard and too fast with your home workouts results in total body INJURY.
This total body workout is designed to be easy to do at home, requires very little equipment, and has enough rest time so that you can build full body strength safely. All you need for this home workout is floor space, a chair or bench, and some kind of 5-10lb. weight (could be anything you have lying around the house).
This at-home total body workout is also good for younger people who feel weak and deconditioned. It will build your leg, arm, back, butt, shoulder, and chest strength.
This video doesn't discriminate by age! If you're in your twenties and new to exercise, this follow along workout will help you get stronger. If you're an older adult, this is also a good routine for you! Seniors, teens, and working adults can all get stronger with this full body workout!
In this total body workout follow along video we’ll walk you through:
- 1 exercise to build hamstring strength
- 1 exercise to strengthen chest, shoulders, and arms
- 1 exercise to strengthen your core
- 1 exercise to strengthen your legs and balance
- 1 exercise to strengthen your arms and shoulder blade muscles
This total body workout includes adequate rest periods so you don't feel like you're killing yourself. The goal of this beginner workout is to feel a light to medium challenge so you can learn how to perform the exercises properly!
Many full body workouts on TH-cam are designed for failure. They aren't realistic for real beginners. If you've been sitting at a desk for 14 hours a day, trying to do 100 push-ups in a 20 minute workout is asking for injury. A full body workout needs to programmed safely to be effective. If you follow many 15 minute full body workouts on TH-cam, you'll find yourself angry at yourself and probably injured in the first two weeks!
This total body workout is REALLY designed for REAL beginners!
CHAPTERS
0:00 Intro to Total Body Workout
0:27 Total Body Workout begins! Hamstring Leg Lifts (Set 1)
2:23 Beginner Level Push-ups for arm, shoulder and chest strength (Set 1)
3:55 Hamstring Leg Lifts (Set 2)
5:35 Push-Ups (Set 2)
6:55 Plank for ab strength
7:50 Things to prepare for the next sets of full body workout (chair and weight)
8:16 Squats for leg strength (Set 1)
9:12 Dumbbell Rows for arm, shoulder, and back strength (Set 1)
11:25 Squats (Set 2)
12:35 Dumbbell Rows (Set 2)
14:31 Cool Down from your full body workout!
16:56 Outro
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CHECK OUT MORE FOLLOW ALONG WORKOUTS
• Shoulder and hip mobil...
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What do you think about this total body workout?
If you are looking for a program to help make your body a little better, then be sure to check out: www.uprighthealth.com/diy
Matt, that one guy who knows the word "beginners" throughout.
It’s true… thoughts become things 💫. I was so hoping you would make a total body workout for people who are working on building strength and fixing imbalances. Thank you 😊!!
This is also excellent for those of us with health issues that frequently throw us back to “Square One”. Thanks, Matt. 🌹
So glad to see you back with us less than strong and in my case, neurologically balance challenged. Have lays thought your instructions to be the best. Thank you so much
I am on a journey of recovering from years of chronic back, hip, and pelvic pain. After years of working out "through the pain", pushing my body too hard, and ignoring all the warning signs... This workout was a great way to slowly get back into more movement while listening to my body. Thank you Matt/Upright Health!
You're welcome, Jenni!
Love this workout! Hard enough to be challenging; easy enough for my 80 year body to do. This will be my daily routine,
Thank you - this is what I need!
Love the workout:)
THANK You, Martin!!
This “beginner” workout is still so hard for me! I’m so out of shape 😢😢😢. But Thankyou Matt ! love all ur content in ur videos and a good sense of humor❤ keep it coming.
Keep working at it, a little everyday
Bom dia sou do Brasil e obrigado por mais um exercício que eu estou aprendendo com vc Deus abençoe sempre vc e família
Wow,for beginners.
Thanks.😊.
thank u for making this! i really needed it
You're welcome, katt17c!
Thank you Matt, this is great! After a couple months off recovering from surgery, everything is out of kilter, and I'm afraid to restart my regular routine. This is completely doable, and will get me back into workout mode!
Enjoy the journey and strength that comes with it! 💕💪
So good, thanks!
Glad you like it!
Thanks for this!
My pleasure!
Matt
.I love the follow along..I own the FAI fix would love a follow along hop strength!!!! Your awesome still hoping I can avoid surgery with your programs
Stay tuned for hip follow alongs!
Thank you sir love from india
Wow I'm gonna do this tomorrow and gonna include this in daily schedule!! Coincidentally the vedio u uploaded is the one I want.. I was about to plan initial workouts for ecah group of muscle consciously..since doing aerobic blah blah is helpful yet strengthening all key muscle groups was much important so I realized ans now..I have been practicing from ur channel as u have given us a lot of info!! And thank u so much.. I hope it's never late ..
Whatever we may be.. Having a good health is prime. No matter whom or what!! # upright health # ur channel means it and does it👌😎🤝🤝🤩🤩thank u to tons...KEEP ROCKING
Happy to help!
Matt, this was very good! Can we have more
Yes you may!
Just a question, if I have a lower back injury , can I incorporate this into my current program?
Have been suffering from back pain for last 7 years. Tried everything but still getting worse. I cannot think of surgery at all. I know you have a premium channel for that. Could you please guide us, how would you program exercises individually ? I do some of your exercises but not sure which one would work and sometimes it is really painful and I feel depressed as everything I do to recover seems to fail.
Hi. Any alternatives for the floor exercises when one cannot get down or up from floor? Thanks
Need part 2
Yay!
Blimey dude, I'm going to be 60 this year. I did this follow along twice already. Thanks to your mom. I could raise my arthritic hip to pee.
Merci ... travail de tout le corps et en sécurité pour le dos.!!!
..
Je ne parlais pas francais...But merci beaucoup! :-)
I recognize move of these moves from 50 years ago on TV, the Jack LaLanne show ! (I'm not yet a boomer, I was 4 yrs old at home, on black & white TV!)
I didn't know that the things down there I never want to talk about were called "abs"
Wait I have an important question. Do I need to eat whey or lots of protein and have a bodybuilding diet plan?
Someone please reply I’ll really appreciate that
Thanks Matt! Any advice for someone who has been told pain in sacroiliac joint and right hip is happening because the right hip and ribs are fading to one side, meaning the hips are not in alignment and seems as if one leg is shorter due to this.
I think that’s what I have currently. I also need to know if this exercise would work to strengthen and heal the imbalance. Thanks for the question. I hope Matt would help.
Check out: th-cam.com/video/ZUtA79rxqBg/w-d-xo.html
I was so shocked when I couldn't do the modified pushup
When I was an overweight teenager, I remember the shock of not being able to do a push-up. Was a big motivator to get my butt moving.
Ok, I love Matt and his knowledge is superb, but push ups for beginners? So many reasons that push ups are dangerous for overweight out of shape women. How about start with chest press on your back with weights.
Intermediat strenght workout at home soon?
Will be working on it. 💪😃
❤❤❤