Duration: 48 minutes
A complete full-body workout for total beginners, with no equipment. Knee push-ups, deep squats, prone snow angels and glute bridges cover the main movements, then lunges, scapular push-ups, bird dogs, planks and calf raises build control and endurance. Rest a full minute between sets and aim to add a rep or a few seconds each session. When the top of every range feels easy, move on to a novice routine.