🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 136 (from laksa074)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa136.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.nike.com/a/workout-for-beginners\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.nike.com/a/workout-for-beginners\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.nike.com\/a\/workout-for-beginners","crawl_time":1774545787,"first_indexed_time":1683148249,"http_code":200,"src_unparsed":"com,nike!www,\/a\/workout-for-beginners s443","src_root_hash":"7642100261444382736","history_drop_reason":null,"meta_title":"The Workout Routine for Beginners You Need To Try, According to a Personal Trainer. Nike.com","meta_descriptions":["A Nike NYC trainer designed this beginner workout routine just for you."],"attrs_boilerpipe_text":"This beginner-friendly 30- to- 50-minute workout can improve range of motion,\ncore strength\n, upper and lower body strength, and even cardiovascular endurance. This workout is designed with simplicity and efficiency in mind. Note: You’ll need to be in the gym or have a full home setup to complete the following circuit. Consider completing this circuit one to three times per week, with at least\none rest day\nin between your active days.\nWhat you’ll need:\nA mat\nA bench\nA set (or two) of dumbbells\nHere’s what to expect in the workout:\nAfter a warm-up, you’ll run through five different exercises performed as a circuit. You’ll squat, bridge, push, pull, and top it off with a short burst of conditioning — a boon for\ncardiovascular health\nand cardiorespiratory fitness.\nAim to repeat the circuit two times to start, taking 90 seconds of rest between rounds. Try and rest only as needed between each movement — though if you need more, take it. As you become more familiar with the exercises, you may feel motivated to increase the amount of sets you do.\nBefore starting any new workout, be sure to check in with a physician or related health professional. This is especially the case if you have any underlying conditions, musculoskeletal pain, or other health issues that could hinder your ability to safely perform certain movements.","attrs_markdown":"[Skip to main content](https:\/\/www.nike.com\/a\/workout-for-beginners#skip-to-content)[Accessibility at Nike](https:\/\/www.nike.com\/accessibility#introduction)\n\n- [Find a Store](https:\/\/www.nike.com\/retail)\n- [Help](https:\/\/www.nike.com\/help)\n  [Help](https:\/\/www.nike.com\/help)\n  \n  - [Order Status](https:\/\/www.nike.com\/orders\/details\/)\n  - [Shipping & Delivery](https:\/\/www.nike.com\/help\/a\/shipping-delivery)\n  - [Returns](https:\/\/www.nike.com\/help\/a\/returns-policy)\n  - [Order Cancellation](https:\/\/www.nike.com\/help\/a\/change-cancel-order)\n  - [Size Charts](https:\/\/www.nike.com\/help\/a\/size-charts)\n  - [Contact Us](https:\/\/www.nike.com\/help\/#contact)\n  - [Membership](https:\/\/www.nike.com\/membership)\n  - [Promotions & Discounts](https:\/\/www.nike.com\/promo-code)\n  - [Product Advice](https:\/\/www.nike.com\/product-advice)\n  - [Send Us Feedback](https:\/\/www.nike.com\/a\/workout-for-beginners#site-feedback)\n- [Join Us](https:\/\/www.nike.com\/membership)\n- [Sign In](https:\/\/www.nike.com\/register)\n\n- [Men](https:\/\/www.nike.com\/men)\n  \n  - [New & Featured](https:\/\/www.nike.com\/w\/new-mens-3n82yznik1)\n  - [New Arrivals](https:\/\/www.nike.com\/w\/new-mens-3n82yznik1)\n  - [Best Sellers](https:\/\/www.nike.com\/w\/mens-best-76m50znik1)\n  - [Latest Drops](https:\/\/www.nike.com\/w\/new-upcoming-drops-k0gk)\n  - [Air Max Collection](https:\/\/www.nike.com\/w\/lifestyle-13jrm)\n  - [SNKRS Launch Calendar](https:\/\/www.nike.com\/launch?s=upcoming)\n  - [Shop All Sale](https:\/\/www.nike.com\/w\/mens-sale-3yaepznik1)\n  \n  - [Shoes](https:\/\/www.nike.com\/w\/mens-shoes-nik1zy7ok)\n  - [All Shoes](https:\/\/www.nike.com\/w\/mens-shoes-nik1zy7ok)\n  - [Air Max](https:\/\/www.nike.com\/w\/mens-air-max-shoes-a6d8hznik1zy7ok)\n  - [Basketball](https:\/\/www.nike.com\/w\/mens-basketball-shoes-3glsmznik1zy7ok)\n  - 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[Pants](https:\/\/www.nike.com\/w\/womens-pants-and-tights-2kq19z5e1x6)\n  - [Shorts](https:\/\/www.nike.com\/w\/womens-shorts-38fphz5e1x6)\n  - [Skirts & Dresses](https:\/\/www.nike.com\/w\/womens-skirts-and-dresses-5e1x6z8y3qp)\n  - [Swim](https:\/\/www.nike.com\/w\/womens-surf-swimming-3c2djz5e1x6)\n  - [Tops & Graphics Tees](https:\/\/www.nike.com\/w\/womens-tops-t-shirts-5e1x6z9om13)\n  \n  - [Accessories](https:\/\/www.nike.com\/w\/womens-accessories-equipment-5e1x6zawwpw)\n  - [All Accessories](https:\/\/www.nike.com\/w\/womens-accessories-equipment-5e1x6zawwpw)\n  - [Bags & Backpacks](https:\/\/www.nike.com\/w\/womens-bags-and-backpacks-5e1x6z9xy71)\n  - [Hats & Headwear](https:\/\/www.nike.com\/w\/womens-hats-visors-and-headbands-52r49z5e1x6)\n  - [Socks](https:\/\/www.nike.com\/w\/womens-socks-5e1x6z7ny3q)\n- [Kids](https:\/\/www.nike.com\/kids)\n  \n  - [New & Featured](https:\/\/www.nike.com\/w\/new-kids-3n82yzv4dh)\n  - [New Arrivals](https:\/\/www.nike.com\/w\/new-kids-3n82yzv4dh)\n  - 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[Airy](https:\/\/www.nike.com\/w\/nikeskims-nikeskims-airy-5c1qqzb2asd)\n  - [Seamless](https:\/\/www.nike.com\/w\/nikeskims-nikeskims-seamless-6lh4szb2asd)\n  - [Stretch Knit](https:\/\/www.nike.com\/w\/nikeskims-nikeskims-stretch-knit-21jwlzb2asd)\n  \n  - [NikeSKIMS Guides](https:\/\/www.nike.com\/w\/nikeskims-b2asd)\n  - [NikeSKIMS Lookbook](https:\/\/www.nike.com\/nikeskims-lookbook)\n  - [NikeSKIMS Bra Guide](https:\/\/www.nike.com\/nikeskims-bra-guide)\n  - [NikeSKIMS Fabric Guide](https:\/\/www.nike.com\/nikeskims-collection-guide)\n- [Sport](https:\/\/www.nike.com\/gear-up)\n  \n  - [Basketball](https:\/\/www.nike.com\/basketball)\n  - [Shoes](https:\/\/www.nike.com\/w\/basketball-shoes-3glsmzy7ok)\n  - [Apparel](https:\/\/www.nike.com\/w\/basketball-clothing-3glsmz6ymx6)\n  - [Equipment](https:\/\/www.nike.com\/w\/basketball-accessories-equipment-3glsmzawwpw)\n  - [Kobe](https:\/\/www.nike.com\/w\/kobe-pgd6)\n  - [Jordan](https:\/\/www.nike.com\/w\/jordan-basketball-37eefz3glsm)\n  - 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Try This Trainer-Approved Workout for Beginners\n##### Sports & Activity\nA Nike NYC Trainer designed this beginner-friendly workout routine just for you.\n\nLast updated: May 17, 2023\n\n7 min read\n\n![The Workout Routine for Beginners You Need To Try, According to a Personal Trainer](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/h_820,c_limit\/9f436ff4-a18a-493c-9d8a-53d120bb8a7d\/the-workout-routine-for-beginners-you-need-to-try-according-to-a-personal-trainer.jpg)\n\nA workout routine for beginners — or any level — doesn’t need to be complicated to be effective.\n\nWhether you’re kicking off a new fitness regimen or getting back into one, the most effective workout routine for beginners is one you can stick to. Below, check out this full-body workout for beginners, from [warm-up](https:\/\/www.nike.com\/a\/running-warm-up) to cooldown, that teaches the essentials of functional movement and serves as a blueprint for long-term progress.\n\n(Related: [How To Start Weight Lifting, According to Trainers](https:\/\/www.nike.com\/a\/how-to-start-lifting-weights))\n\n## What To Know Before Getting Started\nThis beginner-friendly 30- to- 50-minute workout can improve range of motion, [core strength](https:\/\/www.nike.com\/a\/best-core-strengthening-exercises), upper and lower body strength, and even cardiovascular endurance. This workout is designed with simplicity and efficiency in mind. Note: You’ll need to be in the gym or have a full home setup to complete the following circuit. Consider completing this circuit one to three times per week, with at least [one rest day](https:\/\/www.nike.com\/a\/rest-day-workout) in between your active days.\n\nWhat you’ll need:\n\n- [A mat](https:\/\/www.nike.com\/a\/best-yoga-mat)\n- A bench\n- A set (or two) of dumbbells\n\nHere’s what to expect in the workout:\n\nAfter a warm-up, you’ll run through five different exercises performed as a circuit. You’ll squat, bridge, push, pull, and top it off with a short burst of conditioning — a boon for [cardiovascular health](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6322789\/) and cardiorespiratory fitness.\n\nAim to repeat the circuit two times to start, taking 90 seconds of rest between rounds. Try and rest only as needed between each movement — though if you need more, take it. As you become more familiar with the exercises, you may feel motivated to increase the amount of sets you do.\n\nBefore starting any new workout, be sure to check in with a physician or related health professional. This is especially the case if you have any underlying conditions, musculoskeletal pain, or other health issues that could hinder your ability to safely perform certain movements.\n## Follow This Workout Routine for Beginners\n## Warm-Up Series\n1. Walkouts — repeat 5 times\n2. Dynamic Runner’s Lunge (or World’s Greatest Stretch) — repeat 5 times each side\n3. Hamstring Scoops — 10 reps with alternating legs\n4. Quad Pulls — 10 reps, alternating legs\n5. Knee Hugs — 10 reps alternating legs\n6. Low Plank — hold for 20 seconds\n7. Side Plank — hold for 20 seconds for each side\n8. Bird Dog — hold for 20 seconds for each side\n9. Knee supported push-up — 10 reps\n\n(Related: [6 Top Reasons To Try Circuit Training](https:\/\/www.nike.com\/a\/what-is-circuit-training-benefits))\n\n## The Circuit\n1. # 1\\.Squat to Bench\n   [Squatting](https:\/\/www.nike.com\/a\/squat-benefits-to-your-body) is a foundational movement that strengthens the leg muscles. The movement targets everything from your quads, [hamstrings](https:\/\/www.nike.com\/a\/loosen-your-lower-back-or-hamstrings), glutes, calves and even core. For this variation, start by standing about a foot’s length away from a bench, and your body facing away from the bench.\n   \n   1. Begin in the squat position with your legs level with each other about shoulder-width apart and with all 10 toes pointing forward.\n   2. Take a strong inhale from your belly, brace your core, and push your hips back and down until the glutes gently tap the bench.\n   3. As you lower down to the bench, think about sitting into a chair with an upright posture.\n   4. Once you gently tap the bench, exhale and imagine pushing the ground away, as you straighten your legs to a standing position.\n   \n   This squat variation can inform future hip mobility required for a deep squat by getting you comfortable sitting back and down into the bottom range of motion.\n   \n   Pro tip: To progress this movement, hold a dumbbell in a goblet grip at your chest by holding the dumbbell vertically with both hands gripping underneath the top of the weight.\n   \n   Perform 8 to 10 reps.\n2. # 2\\.Single-Arm Dumbbell Floor Press\n   One-sided movements are beneficial for beginners because they can help even out any muscular imbalances. Floor pressing helps to strengthen your chest, shoulders, and triceps as you push the weight away from yourself.\n   \n   1. Start by sitting upright on your mat with the dumbbell set vertically on the floor to your right-hand side.\n   2. Grip the dumbbell in your right hand and gently pull the weight to your chest as you roll back so you are laying on your mat.\n   3. Bend your knees with your feet firmly planted on the ground, squeeze and pull your shoulder blades away from your ears to maintain upper body posture, and maintain a natural arch in your lower back.\n   4. Use your non-weighted hand — in this case your left hand — to help push the weight straight up so that it is hovering above your chest.\n   5. Think about making the letter \"A\" with your arm and torso. Feel a stretch in the top corner of your chest as you lower and let out a controlled exhale as you push the weight away from you.\n   6. Your palms should be facing forward toward your legs throughout the exercise. This is your starting position.\n   7. Now, take an inhale to brace your body and lower the dumbbell away from your body but level to your chest, keeping your wrist firm and fist stacked above your elbow. Your elbow position should be about a 45-degree angle from your body.\n   \n   Perform 8 to 10 reps on each arm.\n3. # 3\\.Glute Bridge\n   Bridges strengthen your glutes and core — two areas that tend to become underactive from sedentary postures, such as sitting and lying down.\n   \n   1. Start by lying on your back with your arms down to your side resting on the mat.\n   2. Bend your knees and plant your feet hip width apart on the ground so that your heels are directly beneath your knees — you should be able to just touch your heels with your fingertips extended to your side. This is your starting position.\n   3. Then, inhale to brace your core and exhale as you push your heels firmly into the ground to lift your pelvis and torso up into a bridge position.\n   4. In this top position, tuck your pelvis, brace your core muscles, and keep your upper shoulders and head resting on the mat.\n   5. Hold for a moment to feel your glutes squeeze as your heels drive downward. Inhale as you slowly lower your pelvis to the floor. Repeat.\n   \n   (Related: [7 Variations of Glute Bridges That Will Shake Up Your Next Workout](https:\/\/www.nike.com\/a\/glute-bridges-exercise))\n   \n   Pro Tip: If you don’t feel your glutes activated during this movement, try raising your toes off the ground to emphasize pushing down from your heels.\n   \n   Once you feel comfortable with the body weight variation of this exercise, you can add weight into the mix by holding a dumbbell on your hip crease or try single-leg versions.\n   \n   Perform 15 to 20 reps.\n4. # 4\\.Single-Arm Dumbbell Row\n   Dumbbell rows train the upper back muscles around your shoulder blades and your lats that stretch down the side of your back. These muscles help with upper body posture and support your lower back.\n   \n   1. Place a dumbbell on the ground on the right side of the bench.\n   2. Next, set your body by placing the non-rowing hand, which in this instance is the left hand, and the left knee on the bench.\n   3. Your left hand should be directly below your chest and your left knee directly below your hip.\n   4. Plant the right foot on the ground and bend the right knee slightly. This leg will support you as you row the right arm.\n   5. Now, grab the dumbbell with your right hand and maintain a neutral spine (or flat back) by pulling your shoulders away from your ears and bracing your core.\n   6. With your palm facing the bench, inhale, brace your body and exhale while pulling the weight toward your hip bone.\n   7. Tightly glide the elbow up your body while keeping your wrist firm and torso squared with the bench. Imagine squeezing your shoulder blade toward your spine.\n   8. Once the weight has reached your waist, hold that position for a moment and then gently return to the starting position.\n   \n   Perform 8 to 10 reps on each arm.\n5. # 5\\.Jumping Jacks\n   Each round finishes up with 30 seconds of jumping jacks, a conditioning drill that elevates your working heart rate and improves your cardiovascular endurance. Having a base of cardiovascular endurance means your body will have greater capacity to do more work in the future. Not to mention, jumping jacks come with a [host of other benefits](https:\/\/www.nike.com\/a\/benefits-of-jumping-jacks), and they are relatively simple to modify by slowing down the tempo or stepping out one leg and arm at a time without jumping.\n   \n   Perform for 30 seconds.\n## Cooldown Series\nComplete this cooldown once you’re completely done with your workout.\n\n1. Child’s Pose — hold for 20 seconds\n2. Thread the Needle — hold for 20 seconds for each arm\n3. Lying Hamstring Stretch — hold for 20 seconds for each leg\n4. Lying Knee Hug — hold for 20 seconds for each leg\n5. Lying Figure Four Stretch — hold for 20 seconds for each leg\n\n## The Bottom Line\nAgain, the best workout routine for beginners is one that you can commit to. Feeling run-down or tired? Taking your foot off the gas for a day or two is totally fine, too. In fact, it may even help [boost your recovery](https:\/\/www.nike.com\/a\/how-many-rest-days-a-week).\n\nWords by Darren Tomasso, Nike NYC Trainer, [NASM-PES](https:\/\/www.nasm.org\/continuing-education\/fitness-specializations\/performance-enhancement-specialist) and USATF-certified running coach\n\n![The Workout Routine for Beginners You Need To Try, According to a Personal Trainer](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/h_615,c_limit\/32513477-08fe-4d1d-a047-32b6b86ee631\/the-workout-routine-for-beginners-you-need-to-try-according-to-a-personal-trainer.png)\n\n### Move Daily with Nike Training Club\nGet free guidance from trainers and experts to strengthen your body and mind.\n\n[Explore NTC](https:\/\/niketrainingclub.sng.link\/Ara19\/3ocq\/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured)\n\nOriginally published: April 27, 2023\n\n## Related Stories\n- ![Kettlebell Swings: What They Are and What Muscles They Work](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/w_301,c_limit\/98e5706c-4a7a-47a9-a627-d9db84546763\/kettlebell-swings-what-they-are-and-what-muscles-they-work.jpg)\n  \n  # Activity\n  # Kettlebell Swings: How To Do Them, Muscles Worked, and Common Mistakes\n- ![What Muscles Do Planks Work? Experts Explain](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/w_301,c_limit\/7ae084d8-4d13-4a39-97b3-c6fcf4d3d02d\/what-muscles-do-planks-work-experts-explain.jpg)\n  \n  # Sports & Activity\n  # All the Muscles That Fire Up In a Plank\n- ![The Benefits of Deadlifts, According to Experts](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/w_301,c_limit\/ca6756c3-5277-4500-8ef0-351ec8b5bce4\/the-benefits-of-deadlifts-according-to-experts.jpg)\n  \n  # Sports & Activity\n  # The Benefits of Deadlifts, According to Experts\n- ![Try These Upright Row Variations, Experts Say](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/w_301,c_limit\/fce5a92d-e3dc-40c4-9b0c-ac2eab25e009\/try-these-upright-row-variations-experts-say.jpg)\n  \n  # Sports & Activity\n  # What Are Upright Rows?\n- ![3 Treadmill Workouts That Can Boost Your Fitness](https:\/\/static.nike.com\/a\/images\/f_auto\/dpr_1.0,cs_srgb\/w_301,c_limit\/7662fb56-340f-463a-bac6-3776014b398c\/3-treadmill-workouts-that-can-boost-your-fitness.jpg)\n  \n  # Sports & Activity\n  # 3 Treadmill Workouts That Can Boost Your Fitness\n\nResources\n\n[Gift Cards](https:\/\/www.nike.com\/gift-cards)\n\n[Corporate Sales](https:\/\/www.nike.com\/corporate-sales)\n\n[Find a Store](https:\/\/www.nike.com\/retail)\n\n[Membership](https:\/\/www.nike.com\/membership)\n\n[Nike Journal](https:\/\/www.nike.com\/stories)\n\n[Site Feedback](https:\/\/www.nike.com\/a\/workout-for-beginners#site-feedback)\n\nHelp\n\n[Get Help](https:\/\/www.nike.com\/help)\n\n[Order Status](https:\/\/www.nike.com\/orders\/details\/)\n\n[Shipping and Delivery](https:\/\/www.nike.com\/help\/a\/shipping-delivery)\n\n[Returns](https:\/\/www.nike.com\/help\/a\/returns-policy)\n\n[Order Cancellation](https:\/\/www.nike.com\/help\/a\/change-cancel-order)\n\n[Payment Options](https:\/\/www.nike.com\/help\/a\/payment-options)\n\n[Gift Card Balance](https:\/\/www.nike.com\/orders\/gift-card-lookup)\n\n[Contact Us](https:\/\/www.nike.com\/help\/#contact)\n\nCompany\n\n[About Nike](https:\/\/about.nike.com\/en)\n\n[News](http:\/\/news.nike.com\/)\n\n[Careers](https:\/\/jobs.nike.com\/)\n\n[Investors](http:\/\/investors.nike.com\/)\n\n[Purpose](https:\/\/purpose.nike.com\/)\n\n[Sustainability](https:\/\/www.nike.com\/sustainability)\n\n[Accessibility](https:\/\/www.nike.com\/us\/en\/accessibility\/#introduction)\n\nPromotions & Discounts\n\n[Student](https:\/\/www.nike.com\/help\/a\/student-discount)\n\n[Military](https:\/\/www.nike.com\/help\/a\/military-discount)\n\n[Teacher](https:\/\/www.nike.com\/help\/a\/teacher-discount)\n\n[First Responders & Medical Professionals](https:\/\/www.nike.com\/help\/a\/first-responder-discount)\n\n[Birthday](https:\/\/www.nike.com\/help\/a\/birthday-terms-promo)\n\n[Resources](https:\/\/www.nike.com\/help)\n\n[Gift Cards](https:\/\/www.nike.com\/gift-cards)\n\n[Corporate Sales](https:\/\/www.nike.com\/corporate-sales)\n\n[Find a Store](https:\/\/www.nike.com\/retail)\n\n[Membership](https:\/\/www.nike.com\/membership)\n\n[Nike Journal](https:\/\/www.nike.com\/stories)\n\n[Site Feedback](https:\/\/www.nike.com\/a\/workout-for-beginners#site-feedback)\n\n[Help](https:\/\/www.nike.com\/help)\n\n[Get Help](https:\/\/www.nike.com\/help)\n\n[Order Status](https:\/\/www.nike.com\/orders\/details\/)\n\n[Shipping and Delivery](https:\/\/www.nike.com\/help\/a\/shipping-delivery)\n\n[Returns](https:\/\/www.nike.com\/help\/a\/returns-policy)\n\n[Order Cancellation](https:\/\/www.nike.com\/help\/a\/change-cancel-order)\n\n[Payment Options](https:\/\/www.nike.com\/help\/a\/payment-options)\n\n[Gift Card Balance](https:\/\/www.nike.com\/orders\/gift-card-lookup)\n\n[Contact Us](https:\/\/www.nike.com\/help\/#contact)\n\n[Company](https:\/\/about.nike.com\/en)\n\n[About Nike](https:\/\/about.nike.com\/en)\n\n[News](http:\/\/news.nike.com\/)\n\n[Careers](https:\/\/jobs.nike.com\/)\n\n[Investors](http:\/\/investors.nike.com\/)\n\n[Purpose](https:\/\/purpose.nike.com\/)\n\n[Sustainability](https:\/\/www.nike.com\/sustainability)\n\n[Accessibility](https:\/\/www.nike.com\/us\/en\/accessibility\/#introduction)\n\n[Promotions & Discounts](https:\/\/www.nike.com\/promo-code)\n\n[Student](https:\/\/www.nike.com\/help\/a\/student-discount)\n\n[Military](https:\/\/www.nike.com\/help\/a\/military-discount)\n\n[Teacher](https:\/\/www.nike.com\/help\/a\/teacher-discount)\n\n[First Responders & Medical Professionals](https:\/\/www.nike.com\/help\/a\/first-responder-discount)\n\n[Birthday](https:\/\/www.nike.com\/help\/a\/birthday-terms-promo)\n\nUnited States\n\n- © 2026 Nike, Inc. 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[الإمارات العربية المتحدة العربية](https:\/\/www.nike.ae\/ar\/home)\n- [Qatar English](https:\/\/www.nike.qa\/en\/home)\n- [دولة قطر العربية](https:\/\/www.nike.qa\/ar\/home)\n- [Kuwait English](https:\/\/www.nike.com.kw\/en\/home)\n- [الكويت العربية](https:\/\/www.nike.com.kw\/ar\/home)","attrs_readable_markdown":"This beginner-friendly 30- to- 50-minute workout can improve range of motion, [core strength](https:\/\/www.nike.com\/a\/best-core-strengthening-exercises), upper and lower body strength, and even cardiovascular endurance. This workout is designed with simplicity and efficiency in mind. Note: You’ll need to be in the gym or have a full home setup to complete the following circuit. Consider completing this circuit one to three times per week, with at least [one rest day](https:\/\/www.nike.com\/a\/rest-day-workout) in between your active days.\n\nWhat you’ll need:\n\n- [A mat](https:\/\/www.nike.com\/a\/best-yoga-mat)\n- A bench\n- A set (or two) of dumbbells\n\nHere’s what to expect in the workout:\n\nAfter a warm-up, you’ll run through five different exercises performed as a circuit. You’ll squat, bridge, push, pull, and top it off with a short burst of conditioning — a boon for [cardiovascular health](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6322789\/) and cardiorespiratory fitness.\n\nAim to repeat the circuit two times to start, taking 90 seconds of rest between rounds. Try and rest only as needed between each movement — though if you need more, take it. As you become more familiar with the exercises, you may feel motivated to increase the amount of sets you do.\n\nBefore starting any new workout, be sure to check in with a physician or related health professional. This is especially the case if you have any underlying conditions, musculoskeletal pain, or other health issues that could hinder your ability to safely perform certain movements.","meta_canonical":null}

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Property	Value
URL	https://www.nike.com/a/workout-for-beginners
Last Crawled	2026-03-26 17:23:07 (22 days ago)
First Indexed	2023-05-03 21:10:49 (2 years ago)
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Meta Title	The Workout Routine for Beginners You Need To Try, According to a Personal Trainer. Nike.com
Meta Description	A Nike NYC trainer designed this beginner workout routine just for you.
Meta Canonical	null
Boilerpipe Text	This beginner-friendly 30- to- 50-minute workout can improve range of motion, core strength , upper and lower body strength, and even cardiovascular endurance. This workout is designed with simplicity and efficiency in mind. Note: You’ll need to be in the gym or have a full home setup to complete the following circuit. Consider completing this circuit one to three times per week, with at least one rest day in between your active days. What you’ll need: A mat A bench A set (or two) of dumbbells Here’s what to expect in the workout: After a warm-up, you’ll run through five different exercises performed as a circuit. You’ll squat, bridge, push, pull, and top it off with a short burst of conditioning — a boon for cardiovascular health and cardiorespiratory fitness. Aim to repeat the circuit two times to start, taking 90 seconds of rest between rounds. Try and rest only as needed between each movement — though if you need more, take it. As you become more familiar with the exercises, you may feel motivated to increase the amount of sets you do. Before starting any new workout, be sure to check in with a physician or related health professional. This is especially the case if you have any underlying conditions, musculoskeletal pain, or other health issues that could hinder your ability to safely perform certain movements.
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Try This Trainer-Approved Workout for Beginners ##### Sports & Activity A Nike NYC Trainer designed this beginner-friendly workout routine just for you. Last updated: May 17, 2023 7 min read ![The Workout Routine for Beginners You Need To Try, According to a Personal Trainer](https://static.nike.com/a/images/f_auto/dpr_1.0,cs_srgb/h_820,c_limit/9f436ff4-a18a-493c-9d8a-53d120bb8a7d/the-workout-routine-for-beginners-you-need-to-try-according-to-a-personal-trainer.jpg) A workout routine for beginners — or any level — doesn’t need to be complicated to be effective. Whether you’re kicking off a new fitness regimen or getting back into one, the most effective workout routine for beginners is one you can stick to. Below, check out this full-body workout for beginners, from [warm-up](https://www.nike.com/a/running-warm-up) to cooldown, that teaches the essentials of functional movement and serves as a blueprint for long-term progress. (Related: [How To Start Weight Lifting, According to Trainers](https://www.nike.com/a/how-to-start-lifting-weights)) ## What To Know Before Getting Started This beginner-friendly 30- to- 50-minute workout can improve range of motion, [core strength](https://www.nike.com/a/best-core-strengthening-exercises), upper and lower body strength, and even cardiovascular endurance. This workout is designed with simplicity and efficiency in mind. Note: You’ll need to be in the gym or have a full home setup to complete the following circuit. Consider completing this circuit one to three times per week, with at least [one rest day](https://www.nike.com/a/rest-day-workout) in between your active days. What you’ll need: - [A mat](https://www.nike.com/a/best-yoga-mat) - A bench - A set (or two) of dumbbells Here’s what to expect in the workout: After a warm-up, you’ll run through five different exercises performed as a circuit. You’ll squat, bridge, push, pull, and top it off with a short burst of conditioning — a boon for [cardiovascular health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322789/) and cardiorespiratory fitness. Aim to repeat the circuit two times to start, taking 90 seconds of rest between rounds. Try and rest only as needed between each movement — though if you need more, take it. As you become more familiar with the exercises, you may feel motivated to increase the amount of sets you do. Before starting any new workout, be sure to check in with a physician or related health professional. This is especially the case if you have any underlying conditions, musculoskeletal pain, or other health issues that could hinder your ability to safely perform certain movements. ## Follow This Workout Routine for Beginners ## Warm-Up Series 1. Walkouts — repeat 5 times 2. Dynamic Runner’s Lunge (or World’s Greatest Stretch) — repeat 5 times each side 3. Hamstring Scoops — 10 reps with alternating legs 4. Quad Pulls — 10 reps, alternating legs 5. Knee Hugs — 10 reps alternating legs 6. Low Plank — hold for 20 seconds 7. Side Plank — hold for 20 seconds for each side 8. Bird Dog — hold for 20 seconds for each side 9. Knee supported push-up — 10 reps (Related: [6 Top Reasons To Try Circuit Training](https://www.nike.com/a/what-is-circuit-training-benefits)) ## The Circuit 1. # 1\.Squat to Bench [Squatting](https://www.nike.com/a/squat-benefits-to-your-body) is a foundational movement that strengthens the leg muscles. The movement targets everything from your quads, [hamstrings](https://www.nike.com/a/loosen-your-lower-back-or-hamstrings), glutes, calves and even core. For this variation, start by standing about a foot’s length away from a bench, and your body facing away from the bench. 1. Begin in the squat position with your legs level with each other about shoulder-width apart and with all 10 toes pointing forward. 2. Take a strong inhale from your belly, brace your core, and push your hips back and down until the glutes gently tap the bench. 3. As you lower down to the bench, think about sitting into a chair with an upright posture. 4. Once you gently tap the bench, exhale and imagine pushing the ground away, as you straighten your legs to a standing position. This squat variation can inform future hip mobility required for a deep squat by getting you comfortable sitting back and down into the bottom range of motion. Pro tip: To progress this movement, hold a dumbbell in a goblet grip at your chest by holding the dumbbell vertically with both hands gripping underneath the top of the weight. Perform 8 to 10 reps. 2. # 2\.Single-Arm Dumbbell Floor Press One-sided movements are beneficial for beginners because they can help even out any muscular imbalances. Floor pressing helps to strengthen your chest, shoulders, and triceps as you push the weight away from yourself. 1. Start by sitting upright on your mat with the dumbbell set vertically on the floor to your right-hand side. 2. Grip the dumbbell in your right hand and gently pull the weight to your chest as you roll back so you are laying on your mat. 3. Bend your knees with your feet firmly planted on the ground, squeeze and pull your shoulder blades away from your ears to maintain upper body posture, and maintain a natural arch in your lower back. 4. Use your non-weighted hand — in this case your left hand — to help push the weight straight up so that it is hovering above your chest. 5. Think about making the letter "A" with your arm and torso. Feel a stretch in the top corner of your chest as you lower and let out a controlled exhale as you push the weight away from you. 6. Your palms should be facing forward toward your legs throughout the exercise. This is your starting position. 7. Now, take an inhale to brace your body and lower the dumbbell away from your body but level to your chest, keeping your wrist firm and fist stacked above your elbow. Your elbow position should be about a 45-degree angle from your body. Perform 8 to 10 reps on each arm. 3. # 3\.Glute Bridge Bridges strengthen your glutes and core — two areas that tend to become underactive from sedentary postures, such as sitting and lying down. 1. Start by lying on your back with your arms down to your side resting on the mat. 2. Bend your knees and plant your feet hip width apart on the ground so that your heels are directly beneath your knees — you should be able to just touch your heels with your fingertips extended to your side. This is your starting position. 3. Then, inhale to brace your core and exhale as you push your heels firmly into the ground to lift your pelvis and torso up into a bridge position. 4. In this top position, tuck your pelvis, brace your core muscles, and keep your upper shoulders and head resting on the mat. 5. Hold for a moment to feel your glutes squeeze as your heels drive downward. Inhale as you slowly lower your pelvis to the floor. Repeat. (Related: [7 Variations of Glute Bridges That Will Shake Up Your Next Workout](https://www.nike.com/a/glute-bridges-exercise)) Pro Tip: If you don’t feel your glutes activated during this movement, try raising your toes off the ground to emphasize pushing down from your heels. Once you feel comfortable with the body weight variation of this exercise, you can add weight into the mix by holding a dumbbell on your hip crease or try single-leg versions. Perform 15 to 20 reps. 4. # 4\.Single-Arm Dumbbell Row Dumbbell rows train the upper back muscles around your shoulder blades and your lats that stretch down the side of your back. These muscles help with upper body posture and support your lower back. 1. Place a dumbbell on the ground on the right side of the bench. 2. Next, set your body by placing the non-rowing hand, which in this instance is the left hand, and the left knee on the bench. 3. Your left hand should be directly below your chest and your left knee directly below your hip. 4. Plant the right foot on the ground and bend the right knee slightly. This leg will support you as you row the right arm. 5. Now, grab the dumbbell with your right hand and maintain a neutral spine (or flat back) by pulling your shoulders away from your ears and bracing your core. 6. With your palm facing the bench, inhale, brace your body and exhale while pulling the weight toward your hip bone. 7. Tightly glide the elbow up your body while keeping your wrist firm and torso squared with the bench. Imagine squeezing your shoulder blade toward your spine. 8. Once the weight has reached your waist, hold that position for a moment and then gently return to the starting position. Perform 8 to 10 reps on each arm. 5. # 5\.Jumping Jacks Each round finishes up with 30 seconds of jumping jacks, a conditioning drill that elevates your working heart rate and improves your cardiovascular endurance. Having a base of cardiovascular endurance means your body will have greater capacity to do more work in the future. Not to mention, jumping jacks come with a [host of other benefits](https://www.nike.com/a/benefits-of-jumping-jacks), and they are relatively simple to modify by slowing down the tempo or stepping out one leg and arm at a time without jumping. Perform for 30 seconds. ## Cooldown Series Complete this cooldown once you’re completely done with your workout. 1. Child’s Pose — hold for 20 seconds 2. Thread the Needle — hold for 20 seconds for each arm 3. Lying Hamstring Stretch — hold for 20 seconds for each leg 4. Lying Knee Hug — hold for 20 seconds for each leg 5. Lying Figure Four Stretch — hold for 20 seconds for each leg ## The Bottom Line Again, the best workout routine for beginners is one that you can commit to. Feeling run-down or tired? Taking your foot off the gas for a day or two is totally fine, too. In fact, it may even help [boost your recovery](https://www.nike.com/a/how-many-rest-days-a-week). Words by Darren Tomasso, Nike NYC Trainer, [NASM-PES](https://www.nasm.org/continuing-education/fitness-specializations/performance-enhancement-specialist) and USATF-certified running coach ![The Workout Routine for Beginners You Need To Try, According to a Personal Trainer](https://static.nike.com/a/images/f_auto/dpr_1.0,cs_srgb/h_615,c_limit/32513477-08fe-4d1d-a047-32b6b86ee631/the-workout-routine-for-beginners-you-need-to-try-according-to-a-personal-trainer.png) ### Move Daily with Nike Training Club Get free guidance from trainers and experts to strengthen your body and mind. [Explore NTC](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) Originally published: April 27, 2023 ## Related Stories - ![Kettlebell Swings: What They Are and What Muscles They Work](https://static.nike.com/a/images/f_auto/dpr_1.0,cs_srgb/w_301,c_limit/98e5706c-4a7a-47a9-a627-d9db84546763/kettlebell-swings-what-they-are-and-what-muscles-they-work.jpg) # Activity # Kettlebell Swings: How To Do Them, Muscles Worked, and Common Mistakes - ![What Muscles Do Planks Work? 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Readable Markdown	This beginner-friendly 30- to- 50-minute workout can improve range of motion, [core strength](https://www.nike.com/a/best-core-strengthening-exercises), upper and lower body strength, and even cardiovascular endurance. This workout is designed with simplicity and efficiency in mind. Note: You’ll need to be in the gym or have a full home setup to complete the following circuit. Consider completing this circuit one to three times per week, with at least [one rest day](https://www.nike.com/a/rest-day-workout) in between your active days. What you’ll need: - [A mat](https://www.nike.com/a/best-yoga-mat) - A bench - A set (or two) of dumbbells Here’s what to expect in the workout: After a warm-up, you’ll run through five different exercises performed as a circuit. You’ll squat, bridge, push, pull, and top it off with a short burst of conditioning — a boon for [cardiovascular health](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6322789/) and cardiorespiratory fitness. Aim to repeat the circuit two times to start, taking 90 seconds of rest between rounds. Try and rest only as needed between each movement — though if you need more, take it. As you become more familiar with the exercises, you may feel motivated to increase the amount of sets you do. Before starting any new workout, be sure to check in with a physician or related health professional. This is especially the case if you have any underlying conditions, musculoskeletal pain, or other health issues that could hinder your ability to safely perform certain movements.
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