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


AMRAP 5 minutes

  • 12 Air Squats
  • 12 Lunges
  • 12 Situps

Exercise Videos

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

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


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.


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

Recent WODs


7 Sets

  • 16 meter Bear Crawl
  • 16 Situps
  • 16 meter Crabwalk


AMRAP 10 minutes

  • 16 Air Squats
  • 16 meter Crabwalk
  • 16 Situps


AMRAP 10 minutes

  • 18 Box Jump
  • 18 meter Bear Crawl


7 Sets

  • 20 Air Squats
  • 20 Ten meter Shuttle Sprints
  • 20 meter Bear Crawl


5 Sets

  • 16 Pushups
  • 16 meter Crabwalk
  • 16 Lunges


7 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Burpees
  • 10 meter Crabwalk
  • 10 Situps


AMRAP 5 minutes

  • 16 Burpees
  • 16 meter Crabwalk
  • 16 Box Jump