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

01/01/2025

10 Sets

  • 30 Pushups
  • 30 Air Squats

Exercise Videos

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

Pushups

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

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

01/03/2025

7 Sets

  • 20 Lunges
  • 20 Pushups
  • 20 Ten meter Shuttle Sprints

01/02/2025

5 Sets

  • 12 meter Crabwalk
  • 12 Box Jump
  • 12 meter Bear Crawl

01/01/2025

10 Sets

  • 30 Pushups
  • 30 Air Squats

12/31/2024

7 Sets

  • 16 Burpees
  • 16 Box Jump
  • 16 meter Crabwalk

12/30/2024

AMRAP 10 minutes

  • 20 Box Jump
  • 20 Air Squats
  • 20 Burpees

12/29/2024

AMRAP 10 minutes

  • 5 Lunges
  • 5 Pushups
  • 5 Situps
  • 5 Ten meter Shuttle Sprints

12/28/2024

10 Sets

  • 16 Box Jump
  • 16 Pushups
  • 16 meter Crabwalk