Runnable workout · FPW original
20-minute beginner full-body workout
Six simple movements, two sets each. Built for a first month of training with a light pair of dumbbells or no equipment at all.
The session
Open it, follow it, record it
The order moves from larger patterns to smaller stability work. Rest as listed, and use the substitution any time a movement does not feel right today.
Warm-up
About 3 minutes
- March in place45 seconds
- Bodyweight squat6 easy reps
- Wall or bench push-up5 reps
- Hip hinge reach6 reps
Main workout
About 14 minutes
| Exercise | Sets | Reps | Rest | Substitution |
|---|---|---|---|---|
| Bodyweight squat | 2 | 8-12 | 60 sec | Sit-to-stand |
| Incline push-up | 2 | 6-10 | 60 sec | Wall or bench push-up |
| One-arm dumbbell row | 2 | 8-12 / side | 60 sec | Doorway towel row |
| Hip bridge | 2 | 10-12 | 45 sec | Glute squeeze hold |
| Step-up | 2 | 6-8 / side | 60 sec | Supported split squat |
| Dead bug | 2 | 6-8 / side | 45 sec | March in place |
01Bodyweight squat2 × 8-12
Reach the hips down while keeping the feet steady.
- Work
- 2 × 8-12
- Rest
- 60 sec
- Swap
- Sit-to-stand
02Incline push-up2 × 6-10
Use a stable surface and keep the body long.
- Work
- 2 × 6-10
- Rest
- 60 sec
- Swap
- Wall or bench push-up
03One-arm dumbbell row2 × 8-12 / side
Keep the neck long and pull the elbow toward the ribs.
- Work
- 2 × 8-12 / side
- Rest
- 60 sec
- Swap
- Doorway towel row
04Hip bridge2 × 10-12
Press through the heels and squeeze at the top without arching.
- Work
- 2 × 10-12
- Rest
- 45 sec
- Swap
- Glute squeeze hold
05Step-up2 × 6-8 / side
Use a low step and press through the whole front foot.
- Work
- 2 × 6-8 / side
- Rest
- 60 sec
- Swap
- Supported split squat
06Dead bug2 × 6-8 / side
Keep the lower back gently pressed toward the floor.
- Work
- 2 × 6-8 / side
- Rest
- 45 sec
- Swap
- March in place
Finish and record
2-3 minutes
- Easy walk or march2 minutes
- Record what you didUse the FPW tracker
- Write one noteEasy, right, or too hard
Equipment for this session
Shop by requirement, not by decoration
As an Amazon Associate, FPW may earn from qualifying purchases.
A small adjustable pair covers rows and step-ups now and leaves room to progress.
Shop light dumbbellsFloor comfort for hip bridges, dead bugs, and the warm-up.
Shop exercise matsA band set covers the row substitution and adds options as you progress.
Shop resistance bandsSearch links are used where FPW has not verified one exact model and seller. Check dimensions, capacity, size, seller, and current price before buying.
Four-week progression
Change one thing at a time
Keep everything deliberately easy. Stop each set with plenty left.
Same movements. Add one repetition per set where form stayed steady.
Move to three sets on the two movements that feel most comfortable.
If every set feels controlled, move up to the 30-minute dumbbell session.
Method and sources
Why this session is built this way
A first month of training rewards consistency more than variety. Six movement patterns cover the major muscle groups, and two sets per movement keeps total effort low enough to repeat the session two or three times per week, which is the level of muscle-strengthening activity CDC guidance describes for adults.
Workout version 1.0 · published August 2, 2026
More runnable workouts
Same format, different day
The 30-minute standard session this one builds toward.
Open the dumbbell workout25 minutes of bodyweight training for a living room or hotel.
Open the home workoutJoint-friendly training with supported options for every movement.
Open the low-impact workout