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

04/17/2019

AMRAP 7 minutes

  • 8 Lunges
  • 8 Burpees
  • 8 Box Jump
  • 8 Situps

Exercise Videos

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

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.

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

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

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

05/18/2019

AMRAP 7 minutes

  • 24 Ten meter Shuttle Sprints
  • 24 Lunges

05/17/2019

7 Sets

  • 30 Ten meter Shuttle Sprints
  • 30 Jumping Jacks

05/16/2019

5 Sets

  • 7 Box Jump
  • 7 Jumping Jacks
  • 7 meter Crabwalk
  • 7 Pushups

05/15/2019

AMRAP 5 minutes

  • 16 Jumping Jacks
  • 16 Lunges
  • 16 Situps

05/14/2019

10 Sets

  • 30 Air Squats
  • 30 meter Bear Crawl

05/13/2019

AMRAP 10 minutes

  • 21 Jumping Jacks
  • 21 Pushups

05/12/2019

7 Sets

  • 18 Pushups
  • 18 meter Bear Crawl