Six essential workout routines for beginners to foster overall body power and muscle development, according to a fitness trainer
For those looking to improve their overall fitness and strength, Fitness First trainer Olly Banks has shared six beginner-friendly exercises that target different muscle groups and offer a variety of benefits.
1. Skipping Rope
This high-intensity cardiovascular exercise provides a full-body workout that improves heart and lung function, aids weight loss, and boosts overall fitness. Skipping also promotes coordination and endurance. Beginners should start with 5–10 rounds of 30 seconds skipping (single unders) and 30 seconds rest, maintaining an upright posture and keeping wrists relaxed while jumping on the balls of their feet.
2. Bottom-Up Kettlebell Rack Hold
This exercise builds shoulder stability, lat engagement, grip strength, and full-body tension, improving pressing strength that transfers to many other lifts. To perform the Bottom-Up Kettlebell Rack Hold, hold the kettlebell upside down at the rack position (upside-down above your hand) with a strong wrist grip, packed shoulders, and engaged lats. Maintain total body tension as if doing a standing plank, starting by holding for 15 seconds and progressing to longer durations.
3. Bottom-Up Kettlebell Carry (Single Kettlebell)
Enhancing shoulder stability and grip under dynamic conditions, the Bottom-Up Kettlebell Carry strengthens core and balance. To perform this exercise, walk slow and steady while holding the kettlebell in the bottom-up rack position, maintaining total body tension and proper lat engagement.
4. Bottom-Up Kettlebell Clean (Single Kettlebell)
Developing explosive power, coordination, and full-body tension necessary for advanced pressing movements, the Bottom-Up Kettlebell Clean involves cleaning the kettlebell to the bottom-up rack position, maintaining lat engagement and holding for five seconds. Focus on total body tension and wrist positioning.
5. Bottom-Up Kettlebell Clean and Press (Single Kettlebell)
Building pressing strength, shoulder health, grip, and coordination while reinforcing full-body tension, the Bottom-Up Kettlebell Clean and Press involves pressing the kettlebell overhead, locking out with engaged lats and maintaining total body tension after the clean. Keep reps low (2–3) with rest between sets due to nervous system fatigue.
6. Bodyweight Squats and Get-Ups (in Bottom-Up Kettlebell Progression)
Strengthening legs, core, and stability, and supporting functional movement patterns, the Bodyweight Squats and Get-Ups use bottom-up kettlebell positioning to add challenge and encourage proper posture and lat engagement during squats and get-ups.
In addition to these exercises, Olly Banks emphasizes starting light, focusing on quality and proper technique, engaging the lats and core, and maintaining full-body tension. For cardiovascular and strength balance, incorporating skipping rope is recommended as an accessible and effective exercise.
Experts also note that building strength routines should be gradual and consistent, balancing upper body, lower body, and core exercises, with visible results usually taking six to eight weeks.
Other Essential Exercises
Other essential exercises for building full-body strength include:
- Squat: Strengthens the lower body, engages the core, improves balance and coordination, and enhances overall lower-body strength and mobility.
- Plank: Improves core stabilization, works lower back, hips, and shoulders, improves core strength and posture, and reduces the risk of back pain.
- Push-up: Works the upper body, including chest, shoulders, triceps, and core, and improves posture and core stability.
- Lunge: Primarily targets the thighs and glutes, while also engaging the hamstrings and calves, and can improve lower-body strength, balance, and coordination.
- Dumbbell Biceps Curl: Focuses on strengthening the biceps muscles and forearms, and is essential for upper-body strength, aiding in lifting and pulling movements.
- Dumbbell Bent-Over Row: Targets the upper back muscles, including the lats, rhomboids, and traps, and also works the biceps. It helps improve posture by strengthening the back.
For each exercise (push-up, lunge, dumbbell biceps curl, dumbbell bent-over row), perform 3 sets with specific repetitions: push-up (3x8-10), lunge (3x10-12 on each leg), dumbbell biceps curl (3x8-10 on each arm), and dumbbell bent-over row (3x10-12 on each side).
The six beginner-friendly exercises shared by Fitness First trainer Olly Banks help improve overall health-and-wellness by focusing on fitness-and-exercise, with the skipping rope providing cardiovascular benefits. These exercises, such as the Bottom-Up Kettlebell Rack Hold, Bottom-Up Kettlebell Carry, and Bodyweight Squats and Get-Ups, target different muscle groups and enhance strength, stability, and coordination. To complement these exercises, other essential exercises for building full-body strength include the squat, plank, push-up, lunge, dumbbell biceps curl, and dumbbell bent-over row, as recommended by experts.
