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

08/07/2022

10 Sets

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

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.

Crabwalk

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.

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

09/30/2022

5 Sets

  • 10 meter Crabwalk
  • 10 Lunges
  • 10 Ten meter Shuttle Sprints

09/29/2022

AMRAP 7 minutes

  • 20 Jumping Jacks
  • 20 meter Crabwalk
  • 20 Box Jump

09/28/2022

AMRAP 7 minutes

  • 24 Burpees
  • 24 Box Jump

09/27/2022

7 Sets

  • 10 meter Crabwalk
  • 10 Pushups
  • 10 meter Bear Crawl

09/26/2022

AMRAP 5 minutes

  • 18 meter Crabwalk
  • 18 Ten meter Shuttle Sprints

09/25/2022

AMRAP 7 minutes

  • 12 meter Bear Crawl
  • 12 Air Squats
  • 12 Situps

09/24/2022

AMRAP 7 minutes

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