This bodyweight workout is designed to be a quick workout that you can do almost anywhere. If you want to step it up a bit and have some equipment lying around, you might want to check out one of my High-Intensity Resistance Training (H.I.R.T) routines or even the High Intensity Resistance Training Workout Creator.

Go to the Bodyweight Workout Generator

08/16/2018

AMRAP 10 minutes

  • 6 Air Squats
  • 6 Burpees
  • 6 Pushups
  • 6 Lunges

Exercise Videos

Below are some videos that you can watch to make sure you are doing each exercise properly:

Air Squats

Start with your feet shoulder width apart. Bend at the knees, keeping your torso vertical. Continue until your thighs are at least parallel to the ground. Stand back up again.

Alternate Exercises
  • Goblet Squats
  • Overhead Squats

Burpees

Start in the standing position with your hands at your side and feet together. Now go down into a push up position (slowly and methodically or quickly by jumping and falling into the pushup position). Then do a pushup. Then return to the standing position and jump up. As you jump raise your hands above your head and clap your hands. Return your hands to the sides of the body.

Alternate Exercises

Pushups

Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

Lunges

Starting with your feet about shoulder width apart. Take a large step forward with one leg. Lower the knee of the other leg to the floor. The knee of your first leg should be above the heel. Bring your second leg up and stand with your feet shoulder-width apart. Step forward with your other leg.

Thanks to Buff Class Crossfit for the idea for this automatically generated workout program.

Workout on Twitter

You can also get the latest daily workout at twitter.com/streliancewo

Recent WODs

08/15/2018

AMRAP 7 minutes

  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 Burpees

08/14/2018

10 Sets

  • 10 Lunges
  • 10 meter Crabwalk
  • 10 meter Bear Crawl
  • 10 Ten meter Shuttle Sprints

08/13/2018

7 Sets

  • 14 Box Jump
  • 14 Situps
  • 14 Jumping Jacks

08/12/2018

5 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Box Jump
  • 10 meter Crabwalk
  • 10 Air Squats

08/11/2018

AMRAP 10 minutes

  • 7 Box Jump
  • 7 Pushups
  • 7 Burpees
  • 7 Ten meter Shuttle Sprints

08/10/2018

AMRAP 10 minutes

  • 16 Burpees
  • 16 Ten meter Shuttle Sprints
  • 16 Pushups

08/09/2018

5 Sets

  • 10 Jumping Jacks
  • 10 Box Jump
  • 10 meter Bear Crawl