Domenic Angelino's Full-Body Home Workout for Beginners
Six-step exercise routine for fitness novices using just their body weight
Domenic Angelino, a certified personal trainer and strength and conditioning coach, has designed a full-body home workout plan that is perfect for beginners. This workout, which consists of four exercises, is efficient and effective for those just starting their strength training journey.
The Exercises
- Back Market Squat: This exercise targets the lower body, primarily the quadriceps, hamstrings, and glutes. To perform a back market squat, hold a dumbbell or kettlebell by its horns, with the bottom of the weight resting against your chest. Stand with your feet hip-width apart and squat down as if sitting in a chair, keeping your back straight and knees behind your toes. Push through your heels to return to the starting position.
- Lunge: The lunge exercise focuses on the legs and core. To perform a lunge, step forward with one foot and lower your body until your front knee is at a 90-degree angle. Push through your front heel to return to the starting position and then repeat with the other leg.
- Push-up: This classic exercise works the chest, shoulders, and triceps. To perform a push-up, get into a high plank position with your hands shoulder-width apart. Lower your body until your chest nearly touches the ground, then push back up to the starting position.
- Floor Y raise: This exercise targets the abdominal muscles. To perform a floor Y raise, lie on your back with your arms extended above your head and your palms facing each other. Lift your arms and legs off the ground, creating a Y shape with your body. Lower them back down to the starting position.
Plank and Lying Leg Raise
Two other exercises included in the workout are the plank and the lying leg raise. For the plank, maintain tension in your abdomen throughout the movement and hold the position for 15-45 seconds, depending on your strength level. Angelino recommends exhaling deeply and tightening your abdomen muscles before starting the exercise. For the lying leg raise, keep your back and head on the floor while raising your legs to a 90-degree angle, then lower them back down. This exercise consists of 10-12 reps and 3 sets.
Workout Plan
It is recommended to repeat this workout multiple times per week to get to grips with strength training. Domenic Angelino suggests repeating the workout up to three times per week on non-consecutive days. After a few weeks, progressive overload (increasing weight or reps) is necessary to continue building muscle.
About Domenic Angelino
Domenic Angelino holds a master's degree in kinesiology, as well as further fitness qualifications from the American Council of Exercise and National Strength and Conditioning Association. He recommends modifying the exercises to suit one's strength level if they are too difficult. This workout has been designed to build full-body strength and muscle, and it can be performed with dumbbells, kettlebells, or household objects like filled water bottles. It's beneficial for beginners because their bodies are very susceptible to responding to exercise when they're first getting started.
Additional Tips
It is also recommended to rest for 60 to 90 seconds between sets. Full-body workouts are efficient and effective for beginners because they can usually achieve the stimulus they need to build muscle with fewer exercises than advanced athletes. This workout plan described by Domenic Angelino is perfect for beginners looking to start their strength training journey from home.
