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

  • 14 Situps
  • 14 Jumping Jacks
  • 14 Air Squats

Exercise Videos

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


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

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.

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

Recent WODs


10 Sets

  • 10 Pushups
  • 10 meter Bear Crawl
  • 10 Lunges


7 Sets

  • 10 Pushups
  • 10 meter Crabwalk
  • 10 Jumping Jacks
  • 10 Situps


AMRAP 10 minutes

  • 12 Lunges
  • 12 Box Jump
  • 12 Air Squats


7 Sets

  • 7 Burpees
  • 7 Box Jump
  • 7 Ten meter Shuttle Sprints
  • 7 meter Bear Crawl


10 Sets

  • 24 meter Crabwalk
  • 24 Burpees


10 Sets

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


AMRAP 7 minutes

  • 10 meter Crabwalk
  • 10 Jumping Jacks
  • 10 Situps