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

03/21/2020

7 Sets

  • 10 Burpees
  • 10 Pushups
  • 10 meter Crabwalk
  • 10 Box Jump

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

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

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

03/28/2020

7 Sets

  • 15 meter Crabwalk
  • 15 Burpees

03/27/2020

10 Sets

  • 30 Situps
  • 30 Pushups

03/26/2020

AMRAP 10 minutes

  • 18 Air Squats
  • 18 Lunges

03/25/2020

7 Sets

  • 12 Box Jump
  • 12 meter Bear Crawl
  • 12 Jumping Jacks

03/24/2020

AMRAP 7 minutes

  • 20 Pushups
  • 20 Burpees
  • 20 Box Jump

03/23/2020

10 Sets

  • 10 Lunges
  • 10 Box Jump
  • 10 Jumping Jacks
  • 10 Ten meter Shuttle Sprints

03/22/2020

AMRAP 7 minutes

  • 14 Lunges
  • 14 Air Squats
  • 14 Box Jump