Full body – beginner
Full bodyBeginner7 exercisesabout 45 min
One workout for the whole body, 2–3 times a week. Machines and dumbbells, 2–3 sets.
Exercises
Goblet Squat3 sets × 10-12 · rest 90 sMachine Chest Press3 sets × 10-12 · rest 90 sLat Pulldown3 sets × 10-12 · rest 90 s
Dumbbell Romanian Deadlift3 sets × 10-12 · rest 90 s
Dumbbell Shoulder Press3 sets × 10-12 · rest 75 s
Seated Cable Row3 sets × 10-12 · rest 75 s
Plank2 sets × 30 s · rest 45 sRun the workout in Passboken
Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.
Part of these programs
Getting started – 6 weeksTwo short full-body workouts and two walks a week. The goal is not to get tired but to build the habit: six weHealth per the official guidelines – gym, 12 weeksA setup that follows the physical activity recommendations from the Public Health Agency of Sweden and the WHOBuild muscle – foundation, 8 weeksThree full-body workouts a week with a rest day in between, plus one mobility session. This is a well-supporteLose weight – 12 weeksTwo strength workouts a week and a powerwalk every day – 30–60 brisk minutes, an easy walk on Sunday. From weePowerwalk – 8 weeksFour powerwalks a week growing from 45 to 75 minutes, one full-body workout and mobility. Powerwalking is an uLose weight with running – beginner, 12 weeksTwo full-body sessions and two walk/run days a week for twelve weeks – the running starts with 30 seconds of j
