# Beginner bodyweight workout

URL: https://gocutline.com/workouts/beginner-bodyweight-20/

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
A workout you planned is a workout you do. [Add it to your week in Cutline](https://app.gocutline.com/?plan=Beginner%20bodyweight%20workout%2020%20min%20on%20Monday%20at%207): one click and the time is blocked.

*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*

---
Cutline: Cutline is a weekly calendar and planner that turns time blocks into XP, levels and streaks. You plan your week in blocks, tick each one off when it is done, and see your progress on a social feed (the Floor) and a weekly leaderboard (the Arena). Planning and budgeting are free; paid plans add a badge, posting, messaging, shared calendars and lower selling fees, from $9 a month. Pro is free to try for 7 days.
Facts: https://gocutline.com/facts/ · Updated 2026-11-06