One of the biggest challenges when starting a workout routine is knowing where to begin. This is where I come in to give you a helping hand. I've put together a simple and effective program, perfect for beginners. No need for sophisticated equipment: dumbbells, kettlebells, or even everyday items like filled water bottles will do the trick.
Designed by Domenic Angelino, a strength coach and expert at Trainer Academy, this workout should be repeated up to three times a week, with rest days between each session. The goal is to find a rhythm that suits you and that you can maintain in the long term. It's better to have a manageable and sustainable program than an overly intense workout that you'll abandon after a month. The key is consistency and perseverance!
How to Do Domenic Angelino's Full-Body Workout at Home
Here are the six movements you'll perform, along with the recommended sets and repetitions. This program is designed to strengthen the entire body, so remember to take 60 to 90 seconds of rest between sets to allow your muscles to recover.
1. Goblet Squat
Repetitions: 8-10 | Sets: 3
Stand with your feet slightly wider than hip-width apart and your toes slightly turned out. Hold a weight with both hands in front of your chest, then push your hips back and bend your knees to lower yourself toward the ground. Keep your back straight and your chest up. Lower yourself until your thighs are parallel to the ground, then push through your feet to return to the starting position. If you don't have weights, use everyday objects or simply perform the exercise with body weight by clasping your hands in front of your chest.
2. Lunge
Repetitions: 8-10 | Sets: 3
Hold weights in each hand or perform the exercise with body weight. Step forward with your right foot and lower your left knee toward the ground until both knees form a right angle. Push through your right foot to return to the standing position, then repeat on the other side. If balance is difficult, lean against a wall for added stability.
3. Push-Up
Repetitions: 8-10 | Sets: 3
Position yourself in a high plank with your hands and feet on the ground. Keep your arms extended and your body aligned. Bend your elbows while keeping them close to your body to lower your chest to within an inch of the ground, then push through your hands to return to the starting position. If this is too difficult, try placing your knees on the ground, elevating your hands, or doing push-ups against a wall.
4. Floor Y Raise
Repetitions: 10-12 | Sets: 3
Lie face down on the floor, with your legs extended and arms outstretched in a Y shape in front of you. Lift your arms a few centimeters off the ground, hold the position for two seconds, then lower them back down.
5. Lying Leg Raise
Repetitions: 10-12 | Sets: 3
Lie on your back with your arms by your sides and legs extended. Lift your legs until they form a right angle with your torso, then slowly lower them back down. For an easier version, bend your knees and bring them towards your chest.
6. Plank
Sets: 3 | Duration: 15-45 seconds
Adopt a high plank position with your arms extended and hands under your shoulders. Only your hands and feet should touch the ground, with your body aligned. Breathe deeply, engage your abs, and maintain tension throughout the exercise.
Benefits of This Workout
If you're a beginner, your body is ready to respond dramatically to exercise, which is a big advantage compared to those who have been training for years. You don't need complex and intensive programs to make progress. A simple home workout like this is accessible and equally effective for building strength and muscle mass.
Why Choose a Full-Body Workout?
Full-body workouts are perfect for beginners. They are effective because they stimulate your muscles multiple times a week. If you train three times a week, it gives your body three good reasons to build muscle.
How to Incorporate This Workout into a Long-Term Plan?
You can repeat this workout several times a week to familiarize yourself with strength training. Start slowly the first week with one session, then increase to two sessions in weeks two and three, and finally three times a week starting from week four. After a few weeks, increase the weight or number of repetitions to continue progressing.
There you go, let's get started! Get motivated and dive in. Remember, every repetition counts, and your perseverance will make the difference. See you at the next workout to push a little further!
