---
title: 'The Best Workout for Beginners'
source: 'https://youtube.com/watch?v=R8X-gXpe9C0'
video_id: 'R8X-gXpe9C0'
date: 2026-08-28
duration_sec: 106
channel: 'ATHLEAN-X™'
---

# The Best Workout for Beginners

> Source: [The Best Workout for Beginners](https://youtube.com/watch?v=R8X-gXpe9C0)

## Summary

This video presents a beginner-friendly total body workout split, emphasizing foundational movement patterns and proper biomechanics. It outlines a structured approach with two workouts, A and B, and highlights key exercises to build strength safely.

### Key Points

- **Total Body Split Introduction** [00:01] — The workout uses a total body split, which is effective for beginners to build muscle and learn proper movement patterns.
- **Workout A: Squat Pattern** [00:14] — Workout A begins with a dumbbell drop squat, which teaches proper hip and knee flexion and correct squat biomechanics.
- **Overhead Press for Vertical Push** [00:41] — The next movement is a one-arm overhead press, which allows for better wrist stacking and is easier for beginners to perform correctly.
- **Chest Supported Row** [00:53] — A chest supported row is included because most beginners lack sufficient low back strength for unsupported rows.
- **Lunge for Single Leg Training** [01:06] — The fourth exercise is a static lunge or split leg position, serving as an introduction to single-leg training that can be loaded heavier later.
- **Core Strength with Roll Up** [01:31] — A basic roll up teaches core strength and control as you lower yourself to the ground.
- **Free Full Workout Offer** [01:45] — The complete workout, including Workout B, is available for free at athlenex.com/tbfree.

### Conclusion

This video provides a solid foundation for beginners, focusing on essential movement patterns and proper form. The free resource at athlenex.com/tbfree offers the full workout plan for those who want to follow along.

## Transcript

>> I start with a total body workout split. Which is a good way to build up your you the most important thing that I think beginners mess up, and that is how just muscles. >> Okay.
movement patterns split across two workouts, A and B. That you're going to >> What does A look like? >> So, A is going to start with a squat, favorite beginner exercise, which is a dumbbell drop squat. This is going to
teach you exactly how to get the right biomechanics on a squat without having dumbbell drop straight down, it's going to give you proper hip and knee flexion. >> That's exactly right. So, the next movement pattern for me has got to be an
overhead press to fit that vertical pushing criteria. And that is going to be done with one arm at a time because it allows you to stack the wrist over get right as beginners, and it's better
>> Make sense. >> [music] and for me I like the chest supported row. I like chest supported in the beginning because most beginners don't have enough low back strength built yet
>> Okay. >> Now, the fourth exercise checks off movement criteria, and that is doing something from a lunge or a split leg position. And we can start off statically with a dumbbell or body
because it's sort of your intro to single leg training, which we're going to build upon and load up a lot heavier as we get stronger and stronger. And basic roll up is going to teach you not
your core strength as you lower yourself down to the ground. If you want the entire workout laid out for you along with workout B and the complete workout it for free right now over at athlenex.com/tbfree,
athlenex.com/tbfree, on me.