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

01/13/2025

AMRAP 5 minutes

  • 7 Burpees
  • 7 Pushups
  • 7 Situps
  • 7 Air Squats

Exercise Videos

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

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

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

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

01/14/2025

10 Sets

  • 20 Lunges
  • 20 Situps
  • 20 Ten meter Shuttle Sprints

01/13/2025

AMRAP 5 minutes

  • 7 Burpees
  • 7 Pushups
  • 7 Situps
  • 7 Air Squats

01/12/2025

AMRAP 7 minutes

  • 10 Burpees
  • 10 Air Squats
  • 10 Box Jump
  • 10 meter Crabwalk

01/11/2025

7 Sets

  • 20 Pushups
  • 20 Box Jump
  • 20 Ten meter Shuttle Sprints

01/10/2025

7 Sets

  • 14 Air Squats
  • 14 meter Crabwalk
  • 14 Lunges

01/09/2025

7 Sets

  • 20 meter Crabwalk
  • 20 Situps
  • 20 meter Bear Crawl

01/08/2025

10 Sets

  • 16 Situps
  • 16 Burpees
  • 16 Jumping Jacks