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

09/06/2019

AMRAP 7 minutes

  • 20 Air Squats
  • 20 meter Crabwalk
  • 20 Box Jump

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

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.

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 twitter.com/streliancewo

Recent WODs

09/16/2019

AMRAP 10 minutes

  • 15 meter Crabwalk
  • 15 meter Bear Crawl

09/15/2019

7 Sets

  • 7 Box Jump
  • 7 Lunges
  • 7 Jumping Jacks
  • 7 meter Crabwalk

09/14/2019

AMRAP 10 minutes

  • 15 Pushups
  • 15 meter Crabwalk

09/13/2019

AMRAP 7 minutes

  • 10 Jumping Jacks
  • 10 Situps
  • 10 Box Jump
  • 10 meter Bear Crawl

09/12/2019

AMRAP 10 minutes

  • 8 Pushups
  • 8 Burpees
  • 8 Air Squats
  • 8 Lunges

09/11/2019

AMRAP 5 minutes

  • 30 Lunges
  • 30 Box Jump

09/10/2019

AMRAP 5 minutes

  • 16 Ten meter Shuttle Sprints
  • 16 Burpees
  • 16 Situps