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

01/07/2021

AMRAP 7 minutes

  • 10 Air Squats
  • 10 Box Jump
  • 10 Pushups
  • 10 Situps

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

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

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

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

01/18/2021

10 Sets

  • 14 Burpees
  • 14 Air Squats
  • 14 Jumping Jacks

01/17/2021

AMRAP 7 minutes

  • 8 meter Crabwalk
  • 8 Lunges
  • 8 Situps
  • 8 Box Jump

01/16/2021

AMRAP 7 minutes

  • 21 Jumping Jacks
  • 21 Burpees

01/15/2021

AMRAP 5 minutes

  • 16 Jumping Jacks
  • 16 Pushups
  • 16 Box Jump

01/14/2021

AMRAP 10 minutes

  • 5 meter Bear Crawl
  • 5 Box Jump
  • 5 Pushups
  • 5 Ten meter Shuttle Sprints

01/13/2021

AMRAP 7 minutes

  • 6 meter Crabwalk
  • 6 Jumping Jacks
  • 6 Pushups
  • 6 Situps

01/12/2021

AMRAP 10 minutes

  • 7 Pushups
  • 7 Jumping Jacks
  • 7 Box Jump
  • 7 Lunges