If you’re new to working out, finding a routine you can stick to is a great way to get started. You’ve signed up for the gym and your sneaker game is on point — now it’s time to get to work(out)!

If you’re not sure how to go from workout newbie to fitness pro, you’ve come to the right place. This 1-week workout routine designed by certified personal trainer Daniel Bubnis will help you jump-start your journey to a healthier you.

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To make your transition into #FitFam easier, we’re giving you a 1-week step-by-step workout routine for beginners designed by certified personal trainer Daniel Bubnis.

While Bubnis says it’s ideal to get the one-on-one attention of a personal trainer, in general he recommends that beginners follow “a full-body strength training workout 3 times a week.”

Here are some things to consider before you get started:

  • Try doing 1 circuit with 10 repetitions of each exercise.
  • Maintain slow, controlled movements.
  • Start with light weights and build up slowly over time.
  • Rest for up to 90 seconds between exercises as needed.
  • If you have any underlying health conditions, make sure to check with your doctor before diving into this new routine.

Day 1: Full-body workout

  1. Warmup: 5–10 minutes
  2. Core: Standing march
  3. Chest: Stability ball dumbbell press
  4. Back: Seated cable row
  5. Shoulders: Seated stability ball military press
  6. Legs: Ball squat
  7. Triceps: Single-leg triceps pushdown
  8. Biceps: Single-leg dumbbell curl
  9. Cooldown: 5–10 minutes

Day 2: Active rest day

Day 3: Full-body workout

  1. Warmup: 5–10 minutes
  2. Core: Plank
  3. Back: Stability ball dumbbell row
  4. Chest: Push-up on stability ball
  5. Shoulders: Single-leg dumbbell scaption
  6. Legs: Walking lunge
  7. Biceps: Single-leg biceps cable curl
  8. Triceps: Stability ball triceps extension
  9. Cooldown: 5–10 minutes

Day 4: Active rest day

Day 5: Full-body workout

  1. Warmup: 5–10 minutes
  2. Core: Floor prone cobra
  3. Legs: Alternating step-up
  4. Chest: Stability ball dumbbell fly
  5. Shoulders: Shoulder shrug with dumbbells or resistance bands
  6. Back: Seated lat pulldown
  7. Triceps: Standing one-arm cable extension
  8. Biceps: Seated hammer curl on stability ball
  9. Cooldown: 5–10 minutes

Day 6: Active rest day

Day 7: Rest day

Here’s your guide to each of the exercises above, including GIFs to follow and modifications to make sure your workout is challenging, not impossible.

Day 1: Full-body workout

Standing march

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GIF by Active Body, Creative Mind

Targets: Core

How to do it:

  • Stand with feet shoulder-width apart, arms straight and relaxed by your sides, and knees close together.
  • Squeeze abs to lift one knee up, keeping bottom of your foot parallel with the floor.
  • Lower your knee back down.
  • Repeat on the other side.

Stability ball dumbbell press

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GIF by Dima Bazak

Targets: Chest

How to do it:

  • Sit on a stability ball.
  • Grab your dumbbells.
  • Keeping legs shoulder-width apart, roll down until your upper back is resting on the ball.
  • Make sure hips are elevated and back is straight.
  • Hold the dumbbells close to your chest and push them straight up.
  • Bring them down to about 90 degrees.
  • Push up again.

Seated cable row with resistance band

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GIF by Active Body, Creative Mind

Targets: Back

How to do it:

  • Sit with feet flat on the floor and spine neutral.
  • Wrap a resistance band around a sturdy surface at chest height, holding each end just in front of your knees.
  • Pull both sides of the resistance band together into your ribs, with elbows facing down.
  • Release back to the starting position.

Seated stability ball military press

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GIF by Dima Bazak

Targets: Shoulders

How to do it:

  • Sit straight on a stability ball, with feet pointing forward and chest out.
  • Hold two dumbbells at shoulder level.
  • Push the dumbbells up, fully extending your arms.
  • Slowly return to the starting position.

Ball squat

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GIF by Dima Bazak

Targets: Legs

How to do it:

  • Press a stability ball into your back against a wall.
  • Keep feet shoulder-width apart, slowly squat while trying to keep the ball stable.
  • Push back up to the starting position

Single-leg triceps pushdown

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GIF by Dima Bazak

Targets: Triceps

How to do it:

  • Use a triceps pushdown machine or resistance bands.
  • Stand on one leg with elbows tucked in at your sides.
  • Push the cable weight or resistance band down until elbows are fully extended.
  • Slowly reverse and return to the starting position.

Single-leg dumbbell curl

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GIF by Dima Bazak

Targets: Biceps

How to do it:

  • Stand on one leg, holding a dumbbell in each hand and keeping your back straight.
  • Start with the dumbbells just below your waist and your elbows facing behind you.
  • Curl the dumbbells up to your shoulders, then lower them back to the starting position.
  • Switch legs at the halfway mark.

Day 2: Active rest day

Active recovery means any moderate-intensity activity that can get your blood flowing. Research has found that it can reduce muscle soreness. So don’t skip it! Opt for a brisk walk (yes, walking counts as exercise!) or a gentle yoga sesh.

Day 3: Full-body workout

Plank

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Image by Dima Bazak

Targets: Core

How to do it:

  • Get into push-up position on your hands and toes (lower onto your forearms if necessary).
  • Keep your core tight and back straight.
  • Hold the position for 15–30 seconds or as long as you can hold proper form.

Stability ball dumbbell row

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GIF by Dima Bazak

Targets: Back

How to do it:

  • Lie with your stomach against a stability ball.
  • Plant your toes into the floor and extend arms in front of you, holding a dumbbell in each hand.
  • Pull the dumbbells straight up to your sides.
  • Extend your arms back out.

Push-up on stability ball

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GIF by Dima Bazak

Targets: Chest

How to do it:

  • Kneel next to a stability ball.
  • Slowly roll your shins onto the ball and walk your hands out until you’re in push-up position.
  • Keeping elbows close to your torso, lower your shoulders toward the floor.
  • Straighten your arms to push back up.

Single-leg dumbbell scaption

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GIF by Dima Bazak

Targets: Shoulders

How to do it:

  • Stand straight, holding a dumbbell in each hand.
  • Keeping arms at your sides, lift one foot directly beside your balance leg.
  • Raise the dumbbells at a 45-degree angle to your body, keeping arms straight.
  • Keep your torso aligned and engage your core.
  • Stop when arms reach shoulder height.
  • Slowly return to the starting position.

Walking lunge

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GIF by Dima Bazak

Targets: Legs

How to do it:

  • Take a long step forward with one foot, keeping front heel down.
  • Lower your back leg until knee touches the floor.
  • Push through your front leg to stand.
  • Continue to walk forward, alternating feet.

Single-leg biceps cable curl

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GIF by Dima Bazak

Targets: Biceps

How to do it:

  • Face a cable weight machine and grab the handles, or wrap a resistance band underneath one foot.
  • Lift one foot in front of you, holding it closely beside your balancing leg.
  • Flex your arms by bringing hands up to shoulders
  • Extend arms back down to return to the starting position.

Stability ball triceps extension

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GIF by Dima Bazak

Targets: Triceps

How to do it:

  • Lie on a stability ball with your back straight and feet planted firmly into the floor, holding a dumbbell in each hand.
  • Lift the dumbbells above your chest.
  • Bend elbows to bring the dumbbells just behind your head.
  • Straighten arms to return to the starting position.

Day 4: Active rest day

Stick to lighter activities on this active rest day. Some good examples:

  • swimming a few laps
  • going for a brisk walk
  • biking around town

Day 5: Full-body workout

Floor prone cobra

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GIF by Dima Bazak

Targets: Core stabilization / posture

How to do it:

  • Lie facedown with arms at your sides and palms outward.
  • Lift head and chest by squeezing your shoulder blades together.
  • Return to the starting position.

Alternating step-up

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GIF by Dima Bazak

Targets: Legs

How to do it:

  • Find a sturdy platform (such as a box, bench, or stairs) at an appropriate height.
  • Step up onto the platform and back down, alternating legs, as if you’re marching.

Stability ball dumbbell fly

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GIF by Dima Bazak

Targets: Chest

How to do it:

  • Sit on a stability ball.
  • Roll down until your shoulders are resting on the ball.
  • Holding a dumbbell in each hand, extend arms straight up.
  • Lower the dumbbells to either side, keeping a slight bend in your arms.
  • Return to the starting position.

Shoulder shrug with dumbbells or resistance bands

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GIF by Dima Bazak

Targets: Shoulders

How to do it:

  • Hold a dumbbell or the end of a resistance band in each hand.
  • Keeping shoulder blades together and arms straight, shrug your shoulders up and down.

Seated lat pulldown

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GIF by Active Body, Creative Mind

Targets: Back

How to do it:

  • Sit at a lat pulldown machine and grab the bar with an overhand grip, or wrap a resistance band around a sturdy surface above you.
  • Keep arms straight and torso upright.
  • Pull the bar or resistance band down to chest level by bending elbows and squeezing shoulder blades down, pausing at the bottom.
  • Slowly return to the starting position.

Standing one-arm cable extension

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GIF by Dima Bazak

Targets: Triceps

How to do it:

  • Stand with one foot in front of the other, wrapping a resistance band around your back foot.
  • Hold the resistance band in your hand on the same side as your back foot, with upper arm raised next to your head and forearm bent behind you.
  • Isolate your triceps and raise your hand to straighten arm.
  • Slowly bring arm down again.

Seated hammer curl on stability ball

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GIF by Dima Bazak

Targets: Biceps

How to do it:

  • Sit on a stability ball, holding a dumbbell in each hand.
  • Plant feet firmly on the floor, shoulder-width apart.
  • Bend elbows and lift the dumbbells up to your chest, keeping wrists facing each other.
  • Return to the starting position.

Day 6: Active rest day

For this active rest day, try going for a short walk or hike.

Pro tip: Use a foam roller to ease sore muscles.

Day 7: Rest day

You made it to rest day! Yay! Your muscles need time to recover, so your body deserves a little bit of nada — even if that means chillin’ on the couch all day. No judgment!

Starting to see some results from week 1 and ready to keep the momentum going? Make it a month with these variations!

  • Week 2: Ramp up the reps!
    • Circuits: 1
    • Reps: 12–15 reps of each exercise
    • Order of your workouts: Day 2, 3, 1
    • Rest: 0–60 seconds after each exercise
  • Week 3: Double up!
    • Circuits: 2
    • Reps: 12–15 reps of each exercise
    • Order of your workouts: Day 3, 1, 2
    • Rest: 0–40 seconds after each exercise
  • Week 4: Switch it up!
    • Circuits: Instead of doing circuits, you’ll do a bunch of reps for a certain number of rounds (sets).
    • Reps: 10–12 reps of each exercise
    • Sets: Do 3 sets of 10–12 reps before moving to the next exercise.
    • Order of your workouts: Day 1, 2, 3
    • Rest: 0–30 seconds after each exercise

Even a minor injury can kill your #FitLife vibe. Here are some easy ways to stay strong:

  • Maintain proper form. Ask a fitness pro for help if you’re not sure how to do a movement. Most gyms have personal trainers on hand.
  • Take it easy. Rushing through a routine is a one-way ticket to muscle mayhem. Research suggests slow-motion training can reduce the risk of injury.
  • Don’t try to deadlift like a Dothraki on Day 1. This will only lead to pain. (Trust us.) Build up your stamina and strength over time.
  • Don’t skimp on your warmups and cooldowns. They’re super important for muscle recovery.

This workout routine for beginners is a great way to build strength and endurance, working toward a healthier you. Just be sure to set realistic goals and stick to the program to see lasting results.