Full body challenge for beginners

About this full body challenge for beginners

Beginner full body challenge

Intensity level: beginner

Benefits: whole body toning

Safety: please read the general safety information here

Warm up: you should warm up your muscles and joints by doing the warm up exercises shown in the exercise instructions section below.

What you need: you’ll need an exercise mat or some other form of cushioning for the abs work. See an exercise mat buying guide here. You’ll also need a set of light hand weights. See a hand weight buying guide here.

Full body challenge for beginners chart

There are 3 different types of exercises in the challenge – squats, wall exercises and abs. The challenge alternates between doing the squats plus the ab exercises and the wall exercises plus the ab exercises. The chart shows the reps for each exercise every day and instructions for the exercises are below the chart. 

Full body challenge for beginners chart2

Notes on reps

  • For the squats, 1 rep = 2 squats each way – when you get back to where you started, that’s one rep (see the instructions below).
  • For the side leg raise, do the number of reps shown on each leg.

Exercise instructions

Warm up

On the squats and abs days, you don’t need to do the arm warm up – just do the knee lifts. On the wall exercise days, do both the warm up exercises. Do 12 of the knee lifts and 6 of the arm circles.

Knee lift

Arm circles



Challenge exercises

Travelling squats

Side squat with arm raise

Abs exercises

Basic crunch


Rotating crunch

Heel taps

Wall exercises

Wall push up

Standing side leg raise

The benefits of starting an exercise program

Regular exercise is one of the best things you can do for your overall health and well-being. Benefits include:

  • Improved physical health: Regular exercise helps to strengthen bones and muscles, improve cardiovascular health, and reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
  • Enhanced mental health: Exercise can help to reduce stress, anxiety, and depression. It can also improve mood, sleep quality, and cognitive function.
  • Increased energy levels: Regular physical activity can help to boost energy levels and reduce fatigue.
  • Weight management: Exercise can help to burn calories and promote weight loss or maintenance.
  • Improved self-esteem: Reaching fitness goals and feeling better about oneself can lead to a boost in self-esteem.
  • Better sleep: Regular exercise can help to improve sleep quality by making it easier to fall asleep and stay asleep.
  • Reduced risk of falls: Staying active can help to improve balance and coordination, which can help to reduce the risk of falls.
  • Increased lifespan: Regular physical activity can help to increase lifespan and reduce the risk of premature death.
  • Enhanced cognitive function: Exercise can help to improve memory, attention, and concentration.
  • Reduced stress levels: Exercise can help to release endorphins, which have mood-boosting effects.

Related to full body challenge for beginners

full body stretch routinebeginner circuit workout

Further reading

National Centre for Health Research – Beginner’s Guide to Developing an Exercise Routine