Use this strength coach’s beginner gym workout to hit your whole body with just six moves

When I first walked into a gym a decade ago, I made a beeline for a treadmill and stayed there for an hour. Why? Because that was the only thing I felt comfortable doing. 

As the weeks went on, the thing that gave my confidence the biggest boost was coming in with a plan of action. I found a program online and followed it to the letter, learning about different exercises, their benefits, and how to perform them properly. 

To help you do the same, strength coach and founder of Strength Ambassadors Sally Moss has created a beginner strength training workout. There are only six moves, but it will recruit every major muscle group, building on both your confidence and your fitness levels.

How to do Sally Moss’s full-body workout

1. Warm-up 

2A. Dumbbell back squat 5×8

2B. Cable row 5×10-12

3A. Dumbbell split squat 3×10 on each leg

3B. Push-up 3×8-10

4A. Dumbbell shoulder press x10,8,6,4,2

4B. Sit-up x10,8,6,4,2

This workout includes a warm-up, two strength-boosting supersets, and a quick muscular endurance challenge.

For the warm-up, perform the three exercises outlined below as a circuit, and repeat for two total rounds. 

A superset is two exercises paired together and performed back to back with a minimal break in between. Below they are labeled as A and B. Only rest once both moves have been completed, which will allow you to do more work in less time. 

For the final section (part four below) you will perform alternating sets of dumbbell shoulder presses and sit-ups for five rounds, resting as little as possible. You will start by doing 10 repetitions of each, then do two less each round until you reach zero. The goal is to do this as fast as you can while maintaining good form. 

1. Warm-up

Two rounds of: 

2A. Dumbbell squat

Sets: 5 Reps: 8 Rest: – 

• Stand upright with your feet hip-width apart. Hold a dumbbell upright at your chest, with…