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

06/01/2020

10 Sets

  • 7 Pushups
  • 7 Burpees
  • 7 Lunges
  • 7 Jumping Jacks

Exercise Videos

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

Pushups

Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

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

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.

Jumping Jacks

Start by standing with your feet together and your arms to your sides. Now jump up. As you move up, raise your hands laterally (along your body, not in front of your body). At the same time move your feet our a bit more than shoulder width. As you land, clap your hands above your head. Jump up again, this time reversing the motions of your hands and feet so that when you land, your hands are next to your body and your feet are together.

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

07/12/2020

AMRAP 7 minutes

  • 5 Air Squats
  • 5 Lunges
  • 5 Burpees
  • 5 meter Bear Crawl

07/11/2020

AMRAP 10 minutes

  • 30 meter Bear Crawl
  • 30 Lunges

07/10/2020

AMRAP 5 minutes

  • 10 Box Jump
  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 Pushups

07/09/2020

AMRAP 7 minutes

  • 10 Lunges
  • 10 Situps
  • 10 Pushups

07/08/2020

5 Sets

  • 6 Lunges
  • 6 meter Crabwalk
  • 6 Ten meter Shuttle Sprints
  • 6 Air Squats

07/07/2020

AMRAP 7 minutes

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

07/06/2020

7 Sets

  • 20 meter Crabwalk
  • 20 Box Jump
  • 20 Jumping Jacks