BEGINNER FULL BODY GYM WORKOUT | Step by Step/Follow Along With Me

hey babe today I'll be taking you through a full body day hitting everything from glutes quads and hamstrings to chest back and arms please excuse my voice I am sick right now I'll be doing a full workout and exercise overview first for those of you who prefer to go at your own pace but for the full step by set version where I take you with me through the entire workout please see the time stamp for when that begins in the description or pinned comment to start our workout let's hop on the treadmill for 5 minutes at no incline just walking at your normal walking pace if you don't have a treadmill available to you feel free to use any other cardio machine of your choice like a bike row machine or stair Master for each of these exercises if you're not sure how much weight to use start with the lightest weight available to you and go up from there once you can do 12 to 15 reps with good form of course feel free to do any of them with just your own body weight if that's what feels most comfortable to you right now first up we'll be doing dumble squats for three sets of 12 reps this means that you'll do 12 squats take a rest do another 12 squats take another rest and then do another another 12 squats followed by a rest time and then the next exercise I recommend taking a 1 to 2 minute rest time between each set of each workout in this entire week of workouts video dumble squats will work the entire body with the focus on the lower body position your feet so that they're right under your shoulders to right outside your shoulders when you go down into the squat your knees should point in the same direction as your toes from here grab the top of your dumbbell allowing the weight to hang without your arms lifting it up or your shoulders hunching up before each rep inhale and contract your core keeping that cor tight throughout the exercise as you reach the bottom of the squat contract your glutes to push your hips forward and bring your back to starting position exhaling as you do so squat as slow as you can without running your lower back you'll likely hear the term Contracting your core quite a bit as you get more familiar with Fitness content I like to describe Contracting your core as both flexing your abs and pushing your stomach out from the inside as if you were to show off your food baby this helps to create a more stable and stronger core so that you can lift more safely and heavier as you progress next staying in this same spot we have Double Split squats for three sets of 12 reps on each leg this means that we'll do 12 reps on one leg and then automatically switch on over to the other leg and do 12 reps on that one followed by a rest time of 1 to 2 minutes this exercise will Target the overall lower body however if you'd like a more glute and hamstring Focus movement position your front foot so that your knee comes right above your ankle when you go down into the split squat for a more quad Focus split squat position your front foot so that your front knee comes right above your toes when you go down into the split squat whichever leg is in front is a leg that you're working so make sure that you allow that leg to do the heavy lifting pushing off of its heel when you reach the lowest point of the split squat while your back leg simply helps balance and stabilize go as comfortably low as you can ideally so that your back knee comes right above the ground inhale as you go down into the split Squat and exhale as push off your front foot to go back up allow the dumbbells to Simply hang on the sides and avoid lifting the weight up with your arms or shrugging your shoulders up if you'd prefer to start using only body weight please feel free to do that as well third we have WI grip lat pull Downs for three sets of 12 reps this exercise will Target the back muscle specifically the Lots which are the muscles that run along the sides of your back to Target the Lots best imagine pointing your elbow straight down to the ground and into the sides of your back as you pull the bar down only pull the bar down to right underneath your chin to right above your chest keep your shoulders down and depressed throughout the entire movement and avoid hunching your shoulders up to your ears as you contract your back muscles to pull the weight down exhale and as you extend your arms back up inhale rest for 1 to 2 minutes between each set for our final exercise we'll be doing machine chest presses for three sets of 12 reps as the name suggests this exercise will Target the overall chest muscles adjust the height of the seat so that the handles come to about chest height starting with your arms right outside your chest push the weight away from you exhaling as you do so as you bring your hands back towards you inhale keep your booty back and back of your head on the seat at all times and just like we've been doing with all the other exercises also keep your shoulders down avoiding hunching them up towards your ears feel free to use either set of handles that you'd prefer as well rest for 1 to 2 minutes between each set for today's workout I'm wearing honor actives effortless seamless leggings and classic seamless 2.0 hter neck brets both in the color 70% cocoa size and medium if you find my videos helpful let shoping through my support link that I have at the top of the description and pined comment is an amazing way to help support my channel so I can continue making free content just like this don't forget to tag me on Instagram in your order screenshot or when you receive your pieces so I can thank you per personally as well to end this workout we're going to head back to the treadmill for a final 15 minutes walking at your moderate walking pace using an 8 to 10% incline what using an incline will do is make the exercise just a bit more challenging while not requiring you to make your workout longer and that's all for today guys thanks for working out with me and have an amazing rest of your day before you head out do your girl is solid and give this video a thumbs up and hit that subscribe button and notification Bell to stay up to date on future workouts that can help you reach your goals if you're here for the step-by-step work workout portion of this video go ahead and hop on the tremula first for 5 minutes at your normal walking pace at 0% incline a little bit of cardio we do at the beginning and at the end will be the only Parts where it's not follow along solely so that you don't have to sit here and listen to my glorious copyright free music on end catch up with your other fellow favorite creators for now and come back in five to start dumble squats right after let's get our first set of dumble squad started for 12 reps in 3 2 1 okay you see me shaking hear the sound of my heart breaking bless the soul that's aing Hing iive the feeling lingers on every day of every mon wishing I just could forget about you the way to my bones makes it hard to move on oh baby [Music] off to a beautiful start my boss babes amazing work go ahead and take a one minute [Music] resty for myself for lo [Music] [Applause] [Music] you [Music] [Applause] [Music] that we were foolish not that we were cruel enough to do it now I I feel soid heading back in for some more squats let's do 12 reps remember to let the weight hang from your hands and keep those shoulders down and relaxed myON baby think that I'll ever forgive myself for losing you lo you I love for myself absolutely killing it you guys take a 1 minute rest and longer if [Music] [Applause] [Music] needed [Music] for see [Music] you why you want to run away why you got to be afraid Here Comes our last set of double squats 12 reps here we go inhale and contract your core you go down into the squats and exhale she squeeze your glutes to push your hips forward to go back [Music] up dance alone tonight I'm going to miss your body you know I can never get it right right without you no I don't want to step into the light if I don't get you shy you bring out theet of life [Music] yeah looking incredible out there babe as we head into our 1 minute rest time let's get ready for our next exercise Double Split squats why you trying to fight just come on and give me that give me that give me that good good give me that give me that me that me give me that me me that give me give [Music] me give me me me me that you want to come around saying to everything is upside down oh baby I love you yeah why you going leave when I need you the most wherever you go I'll be there you know don't be a stranger Don't Be a Ghost cuz baby I love you time for some laging booty gains Double Split squats coming right up for 12 reps on each [Music] leg you bring out the sweetness of my life oh yeah come on and give me that give me that give me that good good come on show me that show me that show me that you're the one the right you try to fight on give me that give me that give me that good switch the legs and do another 12 reps on the other leg you got this babe give me that give me that give me that give me that give me that give me that [Music] give me me me me that you going when I need you the most wherever you go I'll be there you know don't be a stranger Don't Be a Ghost oh slaying this work out like a beast I love to see it go ahead and take a one minute rest I do baby I do oh yeah come on give me that give me that give me that good good come on show me that show me that show me that you're the one iight me that good me give me that me me that give me that give me that me that me give me that give me that give me that give me that give give me me me [Music] me set two of split squat starting now let's do 12 reps per leg inhale as should lower yourself down into the squat and exhale as should push off your front foot to go back up easy like when your body is CL mind you got's lose mind you [Music] up you end switch legs for another 12 reps keep on going strong [Music] bestie [Music] I took a a and now I more I don't know how to make this right CU you're right yeah you're right awesome at work you guys I love to see that determination let's take a one minute rest me up like no one has ever could you my the we end uping it spending every minute together I found it quite hard quite lovely you start me up like no one has ever could you feel my fire fire fire you feel my fire fire fire you feel my fire fire fire you feel my fire fire fire you feel my fire let's keep this fire [Music] alive coming back in for our last set of split squats 12 reps per leg here we go allow that front leg to power the movement while the back leg simply supports every minute together I found it quite hard quite lovely you start me up like no one ever you feel my fire let's keep [Music] this looking good babe go ahead and switch legs for another 12 reps one rep at a time yeah there is only one of you only one of me there's a million of those who won't let us be but they're not going to not going to see me bleed cuz baby you guys are slaying like pros out there way to go as we head into our 1 minute rest time let's head over to the lp pull down machine for our next exercise bur cuz baby I got you it's a new beginning in a better life there they dancing underneath the Disco lights they can try but they can never take me down CU I'm not afraid I'm not afraid I'm not afraid to love not afraid to love you I'm not afraid I'm not afraid I'm not afraid to love not afraid to love they always all the lonely but with you here nothing can scare me I'm not afraid I'm let's get our first set of wide grip lap hold on started for 12 reps in three 2 1 for I don't the feelings anymore more so let show them let show them that love is pure no matter who [Music] it's is New Beginnings in a better life is dancing underneath the Disco life they can try but they me [Music] down beautifully slayed baby go ahead and take a one minute [Music] rest through love they always pray all the lonely but with you here nothing can scare me I'm not afraid I'm not afraid I'm not afraid to Love Not Afraid To [Music] Love not afraid to [Music] love not afraid to love you I'm going to go where my heart is from now being Hest I'm going to show that I got this getting ready for our next set of wide grip lap pull Downs let's do 12 reps starting now Point those elbows straight down to the ground and into the sides of your back as you pull the bar down beneath your chin to love not afraid to love you they always pray all the lonely but with you here nothing can scare me I'm not afraid I'm not afraid I'm not afraid to Love Not Afraid To Love boss babe status right there amazing work let's take a one minute [Music] [Music] rest and keep looking forward don't you look backwards and you'll be fine come through and say what you need to don't let you down baby let me what it feels being trouble inside it's like magic living like aage baby you deserve the best let me tell you what it feels like being yeah do yourself right [Music] one more set of LP pull Downs here we go 12 reps exhale as you contract your back muscles to pull down and inhale as you extend your arms back [Music] up trouble inside it's like magic like a bage baby serve the best life I'm tell you what it feels like being yet to [Music] yourself demolishing this workout and making it look too easy great work you guys as we head into our 1 minute rest time let's head over to the chest press machine [Music] next you need to don't let them put you down baby let me tell you what it feels being independent TR magic like a baby youve the best it feel it's like magic like aage may you deserve the [Music] best lately been going down right time to get these chest presses started 12 reps here we go right now I've had enough your bad behaviors what I'm worth now that's right now I've had enough you don't see it but I see it o [Music] speaking with [Music] a upper body gains coming right your way good job by boss babes take a one minute [Music] rest sometimes you grow apart you're taking out your problems me foret you have respons don't your aniy is reason enough to be AC that's right I've Hadad Behavior what I'm worth that's right now I've had enough you don't see it but I see it you better speaking with [Music] a set two of chest presses starting now let's do 12 reps exhale as you push out and inhale as you bring the handles back down towards [Music] you so many sometimes you grow apart I've known you so many years but sometimes you grow [Music] apart looking and doing amazing besties go ahead and take a one minute [Music] rest problem while I see Keys even be friend [Music] grow I never got it you have to go I guess this world too slow for you I think this beauty in the gray the cold but you just want the C and there's no way I can beat it cuz I got no chance no chance here comes our last set of this entire workout let's finish strong with 12 reps keep those shoulders down and relaxed making sure to control the weight throughout the entire movement wish you could be happy happy yeah yeah but I can't lie Lie Lie la made you crazy crazy yeah yeah you don't care [Music] what incredible job you guys making me so dang proud to finish this workout 15 minutes on the treadmill at an 8 to 10% incline walking at your normal walking pace before you head out give this video a thumbs up if you haven't already and let me know in the comment down below what other videos you'd like to see don't forget to also subscribe and turn the notification Bell on so you don't miss out on other final workouts let's get these Gaines and make this our Year babes thanks so much for stopping by have a good one and I'll see you soon