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

02/25/2024

AMRAP 7 minutes

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

Exercise Videos

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

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.

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

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

05/21/2024

AMRAP 7 minutes

  • 20 Jumping Jacks
  • 20 Ten meter Shuttle Sprints
  • 20 Situps

05/20/2024

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  • 21 Box Jump
  • 21 Lunges

05/19/2024

5 Sets

  • 30 Situps
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05/18/2024

AMRAP 5 minutes

  • 10 meter Crabwalk
  • 10 meter Bear Crawl
  • 10 Air Squats

05/17/2024

10 Sets

  • 7 meter Bear Crawl
  • 7 Pushups
  • 7 Lunges
  • 7 Ten meter Shuttle Sprints

05/16/2024

AMRAP 10 minutes

  • 10 meter Bear Crawl
  • 10 Pushups
  • 10 Burpees

05/15/2024

5 Sets

  • 10 Lunges
  • 10 meter Crabwalk
  • 10 Jumping Jacks