Home workout to bolster strength and endurance: Perfect your physique with these four exercises in your own space
Online WOD's Beginner-Friendly Full-Body Workout
For those new to resistance training or returning after a long break, Online WOD offers a beginner-friendly full-body workout that focuses on building strength and stamina with minimal equipment. While there isn't a specific five-move workout named "Online WOD five-move strength workout for beginners," a four-move workout can be adapted to five moves as required.
Here's a beginner-friendly format for an Online WOD-inspired workout:
- Perform each exercise for 10 repetitions - This pace allows for good quality reps, ensuring proper form and technique.
- Complete multiple rounds - Beginners can start with 5 rounds instead of 10.
The four moves from the referenced Online WOD workout are:
- Goblet Squats (10 reps) - Targets the lower body, especially quads and glutes.
- Burpees (10 reps) - A full-body cardio and strength exercise.
- Goblet Reverse Lunges (5 reps each leg) - Focus on balance and leg strength.
- Push-ups (10 reps) - Upper body pressing strength.
To make it a five-move workout, a pull or row movement (e.g., bent-over rows or bodyweight rows) can be added to balance pushing movements with pulling ones, promoting overall upper-body strength, common in Online WOD style programming.
For equipment, a single dumbbell, kettlebell, or rucksack is required for the full-body dumbbell workout. The workout can be timed, and the goal is to complete all rounds faster on subsequent attempts.
Online WOD regularly posts simple, straight-forward workouts using minimal equipment and bodyweight exercises on their Instagram page. If you're looking for a 30-minute full-body dumbbell workout that focuses on all main movement patterns, this beginner-friendly Online WOD-inspired workout is a great place to start.
Incorporating a pull or row movement like bent-over rows or bodyweight rows will make the four-move Online WOD-inspired workout a five-move routine, promoting overall upper-body strength, similar to Online WOD style programming. To create a lifestyle that balances health-and-wellness with fitness-and-exercise, one can also follow science-backed recommendations on home-and-garden activities to maintain a holistic approach to well-being.
