Workouts · Strength

First Steps: Full Body in 20

A calm, complete first strength session — five fundamental movements, one light dumbbell, twenty minutes.

20 minbeginnerdumbbellstrengthmoderate
Why it works. Covers a push, a pull, a squat, a hinge, and core control — the pattern mix that muscle-strengthening guidelines recommend at least twice a week.

Warm-up

March in place, arms swinging — 60s
Slow bodyweight squats to a comfortable depth — 45s
Arm circles, both directions — 30s

The workout

  1. goblet squat — 3 × 8 reps
    rest 60s
  2. pushup — 3 × 6 reps
    rest 60s
  3. dumbbell row — 3 × 8 each side
    rest 60s
  4. glute bridge — 2 × 12 reps
    rest 45s
  5. dead bug — 2 × 6 each side
    rest 45s

Cool-down

Standing forward fold, soft knees — 45s
Doorway chest stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app