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

10/18/2017

AMRAP 5 minutes

  • 12 Situps
  • 12 Box Jump
  • 12 Air Squats

Exercise Videos

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

Situps

Sit on the floor with the soles of your feet together and legs out to the sides. Touch your heels with your hands. As you lower your back to the floor, raise your hands over your head and touch the floor behind you. Sit back up and touch your heels again.

Alternate Exercises

Box Jump

Find a bench or box of appropriate height, anywhere from 6 to 24 inches. Stand facing the bench/box. Jump up onto the bench with both feet. After you land, stand up and straighten your legs. Jump or step back down bringing both feet together.

Alternate Exercises

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

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

10/17/2017

7 Sets

  • 30 Lunges
  • 30 Ten meter Shuttle Sprints

10/16/2017

AMRAP 5 minutes

  • 30 Burpees
  • 30 Ten meter Shuttle Sprints

10/15/2017

10 Sets

  • 12 Jumping Jacks
  • 12 meter Crabwalk
  • 12 Ten meter Shuttle Sprints

10/14/2017

5 Sets

  • 15 Situps
  • 15 Box Jump

10/13/2017

AMRAP 10 minutes

  • 12 Lunges
  • 12 Burpees
  • 12 Box Jump

10/12/2017

AMRAP 5 minutes

  • 14 Jumping Jacks
  • 14 meter Crabwalk
  • 14 Burpees

10/11/2017

5 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Air Squats
  • 10 Lunges