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The Perfect 5-Exercise Beginner Workout, According to Fitness Expert

This short but effective workout is perfect for anyone starting on their weight loss journey.
FACT CHECKED BY Christopher Roback

Jordan Morgan (@jordan_morgan_) is a fitness coach and influencer who has built up an impressive following on TikTok by sharing helpful workout videos and tips. In one viral video she demonstrates a full-body workout that involves just five exercises, perfect for someone who just embarked on their weight loss journey. "If I was a beginner starting in the gym, this is the full body workout I would not be skipping," she says in the clip. 

Dumbbell Goblet Squat

@jordan_morgan_ WORKOUT DETAILS DOWN BELOW 👇 The perfect full body beginner workout if you're new to the gym or training in general and want to ease yourself in slowly! These movements target your lower body, upper body and core! Warm up as needed 3 sets: DB goblet squat x10 Seated shoulder press x10 each side 3 sets: KB deadlfit x10 Single arm bent over row x10 each side 3 sets: DB pull through x10-20 Rest as needed throughout the whole workout! #beginnerworkout #fitnesscoach #personaltrainer #workoutmotivation #workoutroutine #gymgirl #gymworkout #gymmotivation @Oner Active @Gymshark ♬ Vlog Video work Fashionable BGM(847726) – Tsuyoshi_san

"The first movement that we're starting with is a dumbbell goblet squat," says Jordan. "I love this one because if you haven't progressed to a full back squat yet using the barbell, this is a great way to build the foundations of a squat. Learn the technique, build your mobility, and then you can move to a regular barbell squat." Do 10 reps. 

Seated Single Arm Dumbbell Shoulder Press


Next up is a  seated single arm dumbbell shoulder press. "Again, I love this one because a barbell shoulder press can be quite an awkward movement, especially if you're a beginner." She explains that should start by sitting down, bringing the dumbbell up to one shoulder, keeping it in a "nice neutral position," she says. "We don't want it facing out or in. We kind of want it in between the two. And then from there, you're going to drive all the way up, head through the shoulder at the top, control back down." She recommends doing 10 on each side. She adds that these two exercises are a set, and you will complete them three times. "Rest as needed in between your sets," she says. 

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Kettlebell Deadlift


After doing three sets of the previous two movements, next up is a kettlebell deadlift. "Now, if you want to use your dumbbell for this one, you can otherwise go ahead and grab the kettlebell," she says. "It places you in a really nice position so you can stay nice and neutral with your deadlift. It's really important that you're maintaining a nice neutral spine. This is actually quite a tough movement if you're a beginner. So using something like a kettlebell is a great starting point." Do 10 reps.

Single Arm Bent Over Row


After the kettlebell deadlift, "you're going to go straight into a single arm bent over row," she says, adding the option of using a box or bench for support. "I want you to think about pulling the dumbbell in towards your hip, squeeze at the top, control down. If you feel comfortable in this position, you can take away the box or the bench and you can just go freestanding." Do 10 on each side, and three sets of both exercises, resting as needed between sets. 

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Plank Pull Through


"And then lastly, we're going to finish off with a core movement, which is the plank pull through," she says. "Absolutely love this movement. You can either do it in a full plank. I want you to think about keeping your hips really nice and still, so we don't want to be swaying side to side, so you're really keeping your core nice and engaged. If that feels tough, you can actually drop down to your knees. You'll keep that nice strong core position, and I want you to go for 10 to 20 reps, depending on how it feels for you to finish off. You'll do three sets of that, and that's it. That's your beginner workout. Super easy, whether you're at the gym, at home, give it a go."

💪🔥Body Booster: If you are just getting started with exercise, keep it simple. You are better off doing 5 effective and easy-to-execute exercises than a dozen that you will struggle with. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more
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