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

07/19/2019

AMRAP 10 minutes

  • 10 Jumping Jacks
  • 10 Lunges
  • 10 Burpees
  • 10 Ten meter Shuttle Sprints

Exercise Videos

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

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.

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.

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

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

12/14/2019

AMRAP 5 minutes

  • 30 Burpees
  • 30 Lunges

12/13/2019

7 Sets

  • 12 Box Jump
  • 12 Lunges
  • 12 meter Bear Crawl

12/12/2019

AMRAP 7 minutes

  • 14 Burpees
  • 14 meter Bear Crawl
  • 14 Air Squats

12/11/2019

AMRAP 10 minutes

  • 10 Air Squats
  • 10 Burpees
  • 10 Pushups
  • 10 Lunges

12/10/2019

AMRAP 10 minutes

  • 18 Jumping Jacks
  • 18 Box Jump

12/09/2019

5 Sets

  • 16 Situps
  • 16 Box Jump
  • 16 Ten meter Shuttle Sprints

12/08/2019

7 Sets

  • 12 Air Squats
  • 12 Box Jump
  • 12 Jumping Jacks