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

05/28/2025

AMRAP 5 minutes

  • 6 Box Jump
  • 6 Situps
  • 6 Pushups
  • 6 Air Squats

Exercise Videos

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

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

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

06/01/2025

AMRAP 5 minutes

  • 15 Ten meter Shuttle Sprints
  • 15 meter Bear Crawl

05/31/2025

AMRAP 5 minutes

  • 20 Jumping Jacks
  • 20 Ten meter Shuttle Sprints
  • 20 Box Jump

05/30/2025

7 Sets

  • 21 Pushups
  • 21 meter Crabwalk

05/29/2025

AMRAP 7 minutes

  • 18 Pushups
  • 18 Lunges

05/28/2025

AMRAP 5 minutes

  • 6 Box Jump
  • 6 Situps
  • 6 Pushups
  • 6 Air Squats

05/27/2025

5 Sets

  • 18 Lunges
  • 18 Air Squats

05/26/2025

7 Sets

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