Workouts
Beginner bodyweight workout
Beginner bodyweight workout is a 20-minute workout for beginner level with none: Chair squat (3 × 10), Incline push-up on a table (3 × 8), Glute bridge (3 × 12), Bird dog (2 × 8 a side).
| Time | 20 minutes |
|---|---|
| Level | Beginner |
| Equipment | None |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Chair squat | 3 × 10 | 60 s |
| Incline push-up on a table | 3 × 8 | 60 s |
| Glute bridge | 3 × 12 | 45 s |
| Bird dog | 2 × 8 a side | 45 s |
| Plank on your knees | 2 × 20 s | 45 s |
How to do it well
- Do it three days a week, with a day between.
- When every set feels easy, add 2 reps before you add anything harder.
- Stop if something hurts, rather than feeling hard.
Make it a block
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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