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

06/25/2022

7 Sets

  • 20 Air Squats
  • 20 Lunges
  • 20 Ten meter Shuttle Sprints

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

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.

Ten Shuttle Sprints

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

08/11/2022

AMRAP 5 minutes

  • 24 Ten meter Shuttle Sprints
  • 24 Box Jump

08/10/2022

AMRAP 5 minutes

  • 21 Lunges
  • 21 Air Squats

08/09/2022

AMRAP 10 minutes

  • 21 meter Bear Crawl
  • 21 Air Squats

08/08/2022

AMRAP 5 minutes

  • 15 Pushups
  • 15 Box Jump

08/07/2022

10 Sets

  • 5 Air Squats
  • 5 Lunges
  • 5 meter Crabwalk
  • 5 Jumping Jacks

08/06/2022

AMRAP 7 minutes

  • 16 Burpees
  • 16 Lunges
  • 16 Pushups

08/05/2022

AMRAP 7 minutes

  • 8 meter Crabwalk
  • 8 Jumping Jacks
  • 8 Air Squats
  • 8 Box Jump