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

12/03/2021

10 Sets

  • 12 Box Jump
  • 12 Air Squats
  • 12 meter Crabwalk

Exercise Videos

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

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

Crabwalk

Begin by sitting on the floor with both your feet and hands touching the floor. Now bring your rear end off the floor. Move the right hand and left foot backward to start. Now move the left hand and right foot backward to continue the motion.

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

12/02/2021

AMRAP 5 minutes

  • 8 Burpees
  • 8 Jumping Jacks
  • 8 Box Jump
  • 8 Air Squats

12/01/2021

AMRAP 7 minutes

  • 8 Pushups
  • 8 Lunges
  • 8 Situps
  • 8 meter Bear Crawl

11/30/2021

7 Sets

  • 10 meter Bear Crawl
  • 10 Burpees
  • 10 meter Crabwalk

11/29/2021

AMRAP 5 minutes

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

11/28/2021

AMRAP 5 minutes

  • 18 Lunges
  • 18 Box Jump

11/27/2021

AMRAP 10 minutes

  • 18 Burpees
  • 18 Jumping Jacks

11/26/2021

7 Sets

  • 5 Air Squats
  • 5 Burpees
  • 5 Ten meter Shuttle Sprints
  • 5 Situps