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The Perfect Full-Body Beginner Workout From a Fitness Coach

Jordan Morgan offers up an at-home workout that anyone can do. 

Do you want to embark on your fitness journey but don't know where to start? Jordan Morgan (@jordan_morgan_) is a fitness coach and social media influencer who shares content on how to get into shape. In a recent viral video, she gifts her followers with a great, full-body workout perfect for beginners. "If I was a beginner starting in the gym, this is the full body workout I would not be skipping," she says at the start of the clip. Before you hit the gym, The Body Network's Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, offers some extra advice. "Always warm up before any weight session so you aren't lifting heavy weight with cold muscles," she says. "Do just 5 minutes on the elliptical to get the legs and arms working." Here is the workout:  

Dumbbell Goblet Squat

Determined female athlete looking away and doing goblet squat with heavy kettlebell during intense training in spacious light gym

"The first movement that we're starting with is a dumbbell goblet squat," Jordan says. "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. Later on, I want you to perform 10 reps of your squat." Collingwood agrees that this is an excellent simple "but not easy" squat that is great for beginners, "but can be quite challenging even if you are advanced depending on how much weight you use."

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Seated Single Arm Dumbbell Shoulder Press

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy space

The next exercise 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. So all you need to do is take a seat on a box, dumbbell comes up into one shoulder, keep it in a nice neutral position. 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 says, recommending 10 reps per side. "You're going to do both of these movements back to back for three sets." Collingwood agrees that this is a great exercise. "You can advance to doing both arms at the same time to save time!" she adds. 

Kettlebell Deadlift


The first exercise of the next set is a kettlebell deadlift. "Now, if you want to use your dumbbell for this one, you can otherwise go ahead and grab the kettlebell. It places you in a really nice position so you can stay nice and neutral with your deadlift," Jordan explains. "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." She suggests doing 10 reps. "Deadlift is an excellent exercise that works the leg but also the core and lower back," says Collingwood. "Definitely do with a dumbbell if you're purchasing equipment at home and don't want to have to get a kettlebell. All you need is a weight to hold when you go down. Make sure you watch videos or have a trainer help you with form if you are just starting out."

Single Arm Bent Over Row

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.

"Then you're going to go straight into a single arm bent over row," says Jordan. "If you want to, you can use a box or a bench or something 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. And I want you to go for 10 each side of this one." Collingwood is a fan of the exercise, "to work the back and also engage the shoulders and triceps," she says. "The slower you go the harder it is!"

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Plank Pull Through

Concentrated beautiful young sportswoman doing plank exercise on mat in gym

The last exercise is a core movement, the plank pull through. "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," she says. "That's your beginner workout. Super easy, whether you're at the gym, at home, give it a go." Collingwood also likes to finish workouts with core exercise. "It is difficult but also a good way to start to wind down at the same time," she explains. "Isometric (holding) exercise is excellent for muscle endurance, or teaching more muscles to work longer. Planks engage everything. I love them!"

💪🔥Body Booster: If you are just getting started on your fitness journey, choose a few easy to learn exercises and master them before you progress to more complicated ones. 

@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

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