Beginner
A repeatable full-body session you can finish in half an hour with minimal equipment.
Difficulty
Beginner
Time
30 minutes
Equipment
Dumbbells, Mat
Focus
Full Body • Strength
Example template workout — replace or edit anytime from the dashboard.
3 sets × 10
Rest 60s
Hold one dumbbell at chest height. Sit down between your hips, keep your chest tall, drive through the whole foot.
Make it work for you: No weight? Bodyweight squat to a chair.
3 sets × 8-12
Rest 60s
Hands under shoulders, ribs down, lower with control until the chest is near the floor.
Make it work for you: Elevate hands on a bench or counter.
3 sets × 10 each side
Rest 60s
Hinge at the hips, flat back, pull the dumbbell toward the hip.
Make it work for you: Use a backpack or resistance band.
3 sets × 8 each leg
Rest 60s
Step back, drop the back knee softly, drive out of the front heel.
Make it work for you: Hold a wall or doorway for balance.
3 sets × 8 each side
Rest 45s
Low back pressed to the floor, extend the opposite arm and leg slowly.
Make it work for you: Move only the legs.
Example template workout. Stop if you feel sharp pain. Talk to a doctor before starting any new training program. This is general information, not medical advice — talk to a doctor before starting a new training program.
Next Step
Ten days of daily sessions to turn one workout into a standard.
Start The 10-Day RebuildKeep reading: How to Start Working Out Again After a Long Break: The Rebuild Guide
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