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

  • 7 Lunges
  • 7 meter Crabwalk
  • 7 Pushups
  • 7 Air Squats

Exercise Videos

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


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.


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.


Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

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


AMRAP 7 minutes

  • 18 Situps
  • 18 Ten meter Shuttle Sprints


5 Sets

  • 21 Jumping Jacks
  • 21 Ten meter Shuttle Sprints


7 Sets

  • 10 Burpees
  • 10 Air Squats
  • 10 Lunges


AMRAP 10 minutes

  • 24 meter Crabwalk
  • 24 Box Jump


5 Sets

  • 20 Burpees
  • 20 Lunges
  • 20 meter Crabwalk


AMRAP 10 minutes

  • 10 Air Squats
  • 10 Situps
  • 10 Burpees


10 Sets

  • 7 Burpees
  • 7 Lunges
  • 7 meter Crabwalk
  • 7 Jumping Jacks