Full-Body Workout for Men

 

TOTAL WORKOUT TIME: 50 minutes
A basic full-body workout - suitable even for beginners - is the perfect solution for people who want to start building a fitness routine. This workout provides just under an hour of complete resistance training; do the routine at least three days per week to help you build and maintain metabolism-boosting muscle mass from head to toe.

For a full workout (50 minutes), repeat this series of exercises twice. Or do the series just once if you are limited on time.

Before you begin, march in place for a minute or two, then stretch by leaning forward to touch your toes, or by bending and straightening your knees a few times. Stretch for a few minutes afterwards, too.


Exercise 1:

Dumbbell Squats

Stand with feet shoulder width apart, holding a dumbbell in each hand. (Not sure what weight to use? Read our guide to choosing the right weight for you.) Inhale while slowly bending at the knees and hips, being sure to keep your head up and back straight. Exhale as you push back up to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 1

Exercise 3:

Standing Toe Raises

Stand with feet slightly apart. Push down with your toes and lift your heels to flex the calf muscles, exhaling as you go, using a chair or wall for balance if necessary. Inhale while lowering heels back down to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 3

Exercise 2:

Dumbbell Lunges

Stand with feet together, holding a dumbbell in each hand. Slowly and carefully, step forward into a wide lunge position, keeping the knee of your front leg centered over top of your ankle. Inhale while dropping your rear knee down to the ground, then exhale as you push back up from the heel of the front foot and straighten your back leg to return to the starting position.
Repetitions Sets Rest Between Sets
1 3 30 seconds

  • Exercise 2

Exercise 4:

Bent-Over Dumbbell Rows

Hold a dumbbell in each hand and stand with knees and waist slightly bent so that you are leaning forward. Exhale while pulling your arms back to squeeze the back muscles; keep elbows and dumbbells close to your body. Keep your back straight and chest out throughout the movement. Inhale as you return your arms to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 4

Exercise 5:

Push-Ups

Lie facedown on a mat. Keep your feet together and bring your hands under your shoulders. Keeping your back straight and toes on the ground, exhale while pressing your chest off the mat. Inhale as you lower your body back to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 5

Exercise 6:

Overhead Presses with Band

Hold the ends of an elastic stability band firmly in your hands and stand on center of band with feet shoulder-width apart. Raise hands to shoulder level and then exhale while pressing ends of band overhead in a slow and controlled manner. Inhale as you lower hands back down to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 6

Exercise 7:

Chair Dips

Sit on the edge of a chair with your hands holding the sides of the seat. Carefully walk your feet out so that you have a slight bend in the knees and are supported by your heels and arms. Inhale and lower your body down, then exhale while pressing back up into the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 7

Exercise 8:

Basic Dumbbell Curls

Stand with feet shoulder-width apart and hold a dumbbell in each hand at waist level. Keeping your elbows close to your side, exhale while curling the weights upward. As you reach the last phase of the curl, rotate your wrists outward. Inhale while lowering arms back to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 8

Exercise 9:

Basic Crunches

Lie back on a mat with your knees bent and place your arms behind your head so your fingers just touch your ears and neck (do not pull your head forward with your hands). Crunch forward by pushing your lower back into the mat and squeezing your abdominal muscles, exhaling as you go; your shoulders should lift off the mat. Inhale as you return to the starting position.
Repetitions Sets Rest Between Sets
12 2 30 seconds

  • Exercise 9

Before you start

  1. Talk with your doctor before beginning any exercise program. Do not exercise if you have physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseated, short of breath, or if you feel pain in your chest. If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision. Read our comprehensive safety tip



 

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