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

01/12/2021

AMRAP 10 minutes

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

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

Jumping Jacks

Start by standing with your feet together and your arms to your sides. Now jump up. As you move up, raise your hands laterally (along your body, not in front of your body). At the same time move your feet our a bit more than shoulder width. As you land, clap your hands above your head. Jump up again, this time reversing the motions of your hands and feet so that when you land, your hands are next to your body and your feet are together.

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

Lunges

Starting with your feet about shoulder width apart. Take a large step forward with one leg. Lower the knee of the other leg to the floor. The knee of your first leg should be above the heel. Bring your second leg up and stand with your feet shoulder-width apart. Step forward with your other leg.

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

01/17/2021

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

01/11/2021

7 Sets

  • 7 Air Squats
  • 7 Burpees
  • 7 Ten meter Shuttle Sprints
  • 7 meter Crabwalk