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

02/18/2021

AMRAP 5 minutes

  • 7 Ten meter Shuttle Sprints
  • 7 Box Jump
  • 7 Pushups
  • 7 Air Squats

Exercise Videos

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

Ten Shuttle Sprints

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

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

02/26/2021

AMRAP 5 minutes

  • 18 meter Crabwalk
  • 18 Ten meter Shuttle Sprints

02/25/2021

AMRAP 7 minutes

  • 15 meter Crabwalk
  • 15 Jumping Jacks

02/24/2021

5 Sets

  • 6 Jumping Jacks
  • 6 Air Squats
  • 6 Lunges
  • 6 Burpees

02/23/2021

7 Sets

  • 8 Jumping Jacks
  • 8 Ten meter Shuttle Sprints
  • 8 meter Bear Crawl
  • 8 Situps

02/22/2021

7 Sets

  • 12 Burpees
  • 12 Lunges
  • 12 Ten meter Shuttle Sprints

02/21/2021

7 Sets

  • 12 meter Bear Crawl
  • 12 Pushups
  • 12 Jumping Jacks

02/20/2021

AMRAP 7 minutes

  • 7 Box Jump
  • 7 Situps
  • 7 Pushups
  • 7 meter Bear Crawl