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 7 minutes

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

Exercise Videos

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


Begin by sitting on the floor with both your feet and hands touching the floor. Now bring your rear end off the floor. Move the right hand and left foot backward to start. Now move the left hand and right foot backward to continue the motion.

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

Box Jump

Find a bench or box of appropriate height, anywhere from 6 to 24 inches. Stand facing the bench/box. Jump up onto the bench with both feet. After you land, stand up and straighten your legs. Jump or step back down bringing both feet together.

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

  • 14 meter Bear Crawl
  • 14 Box Jump
  • 14 meter Crabwalk


AMRAP 7 minutes

  • 21 Air Squats
  • 21 Pushups


AMRAP 10 minutes

  • 24 meter Bear Crawl
  • 24 Jumping Jacks


5 Sets

  • 12 Air Squats
  • 12 Box Jump
  • 12 Ten meter Shuttle Sprints


AMRAP 10 minutes

  • 16 Ten meter Shuttle Sprints
  • 16 Burpees
  • 16 Pushups


5 Sets

  • 10 Air Squats
  • 10 meter Bear Crawl
  • 10 Ten meter Shuttle Sprints
  • 10 Pushups


7 Sets

  • 10 Pushups
  • 10 Burpees
  • 10 Lunges