Enhanced Beginner Total

Body Strength Workout

Take It to the Next Level

By Paige Waehner Updated on September 08, 2019

This beginner total body workout is a step up from a basic total body
strength workout with more exercises and heavier weights. It focuses
on the major muscles in the body, including the hips, glutes, thighs,
chest, back, shoulders, arms, and abs.​​This simple, straightforward
workout is a great way to target the entire body while building lean
muscle tissue and strength.

Precautions: See your doctor before trying this workout if you

have any injuries, illnesses, or other conditions.

Equipment Needed: Various weighted dumbbells, a step or

weight bench, an exercise ball, and a resistance band.​​

Workout Format

Begin with a warm-up of light cardio exercise for 5 to 10 minutes

Perform each exercise for 1 set of 15 reps. If you need more of a

challenge, do 2 sets of each exercise with 20 to 30 seconds of
rest between sets.

Use a weight for each exercise that is heavy enough that you can
only complete the desired number of reps.
 Do this workout on one to three non-consecutive days a week,
taking at least one day of rest between workouts. For best
weight loss results, combine this workout with regular cardio and
a healthy, low-calorie diet.​​

1.
Squat With Dumbbell

Verywell / Ben Goldstein

2.
Pushups on the Ball

Verywell / Ben Goldstein

3.
Lunges
 Verywell / Ben Goldstein

4.
Chest Presses
 Verywell / Ben Goldstein

5.
Deadlifts

Neustockimages/Getty Images

6.
Double Arm Dumbbell Rows
 Neo Vision/amanaimages/Getty Images

7.
Side Step Squats

Verywell / Ben Goldstein

8.
Triceps Kickbacks
 David Foster/Blend Images/Getty Images

9.
Incline Curls on the Ball

Verywell / Ben Goldstein

10.
Seated Rotation for Abs
 Johner Images/Getty Images

11.
Crunch on the Ball

Verywell / Ben Goldstein

12.
Bird Dog
Verywell / Ben Goldstein
Article Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies,

to support the facts within our articles. Read our editorial process to learn
more about how we fact-check and keep our content accurate, reliable, and
trustworthy.

1. Heinrich KM, Patel PM, O'Neal JL, Heinrich BS. High-intensity

compared to moderate-intensity training for exercise initiation,
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Public Health. 2014;14:789. doi:10.1186/1471-2458-14-789

2. Andersen V, Fimland MS, Kolnes MK, Saeterbakken AH. Elastic Bands

 in Combination With Free Weights in Strength Training: Neuromuscular
Effects. J Strength Cond Res. 2015;29(10):2932-40.
doi:10.1519/JSC.0000000000000950

3. Obert J, Pearlman M, Obert L, Chapin S. Popular Weight Loss

Strategies: a Review of Four Weight Loss Techniques. Curr
Gastroenterol Rep. 2017;19(12):61. doi:10.1007/s11894-017-0603-8