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

07/11/2019

AMRAP 5 minutes

  • 7 Situps
  • 7 Ten meter Shuttle Sprints
  • 7 Air Squats
  • 7 Pushups

Exercise Videos

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

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

Ten Shuttle Sprints

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

Pushups

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

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

07/20/2019

7 Sets

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

07/19/2019

AMRAP 10 minutes

  • 16 Air Squats
  • 16 meter Crabwalk
  • 16 Situps

07/18/2019

AMRAP 10 minutes

  • 18 Box Jump
  • 18 meter Bear Crawl

07/17/2019

7 Sets

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

07/16/2019

5 Sets

  • 16 Pushups
  • 16 meter Crabwalk
  • 16 Lunges

07/15/2019

7 Sets

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

07/14/2019

AMRAP 5 minutes

  • 16 Burpees
  • 16 meter Crabwalk
  • 16 Box Jump