Beginner Workouts for Strength, Mobility & Cardio

If you're new to the gym, getting started can feel intimidating, but it doesn’t have to be. These two beginner workouts are designed to help you build a solid foundation in strength, improve your mobility, and boost your cardiovascular health. With consistency, you’ll not only feel stronger and more mobile, but also improve your energy levels and overall well-being.

Whether you're aiming to built strength, move better, or simply feel fitter, these workouts are a great place to begin. And if you're looking for motivation or guidance, check out the Stack House Gym classes, where our expert coaches will support you every step of the way.

Workout A – Full Body Strength & Mobility (Approx. 45 mins)

Focus: Build functional strength, activate major muscle groups, and improve range of motion.

Warm-Up (5–8 mins):

• Arm circles x 20 (10 each direction)

• Leg swings x 10 each leg

• Bodyweight squats x 15

• Cat-cow stretch x 10

• 30-sec star jumps

Main Workout – Circuit (3 rounds):

1. Bodyweight Squats – 12 reps

2. Incline Push-Ups (on bench or box) – 10 reps

3. Dumbbell Deadlifts (light) – 10 reps

4. Glute Bridge Hold – 20 seconds

5. Bird-Dog (slow and controlled) – 8 reps per side

Mobility Cool-Down (5 mins):

• Child’s pose – 1 min

• Hip flexor stretch – 30 sec each side

• Shoulder pass-through (with band or stick) – 10 reps

• Forward fold – 1 min

Tip: The slower you move the more effective the movement will be. This workout builds the stability needed for future progress.

Workout B – Cardio + Core & Mobility (Approx. 40 mins)

Focus: Boost heart health, burn calories, and strengthen your core.

Warm-Up (5 mins):

• March in place – 1 min

• Arm swings – 30 sec

• Air squats – 10 reps

• Torso twists – 30 sec

• High knees – 1 min

Main Circuit (Repeat 3 rounds):

1. Treadmill Walk or Bike – 5 mins (moderate pace)

2. Mountain Climbers (slow) – 30 sec

3. Plank (on elbows or hands) – 20 sec

4. Bodyweight Lunges – 6 each leg

5. Step-Ups (low step) – 10 reps each leg

Core Finisher (2 rounds):

• Dead Bug – 8 per side

• Seated Knee Tucks – 12 reps

• Side Plank – 15 sec each side

Cool-Down & Mobility (5 mins):

• Standing quad stretch – 30 sec each side

• Spinal twist (lying down) – 30 sec each side

• Hamstring stretch – 30 sec each leg

Tip: Focus on steady breathing and posture. Cardio and core work together to build stamina and stability.

Join the Community at Stack House Gym

Looking for guidance or a boost of motivation? Stack House Gym classes are perfect for beginners! With expert coaching, a supportive environment, and varied class formats, you’ll learn proper technique, stay accountable, and enjoy your workouts more than ever.