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

10/03/2024

AMRAP 5 minutes

  • 12 Air Squats
  • 12 Lunges
  • 12 Pushups

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.

Pushups

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

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

11/12/2024

5 Sets

  • 14 Air Squats
  • 14 Box Jump
  • 14 meter Crabwalk

11/11/2024

AMRAP 7 minutes

  • 6 meter Crabwalk
  • 6 Ten meter Shuttle Sprints
  • 6 Box Jump
  • 6 meter Bear Crawl

11/10/2024

10 Sets

  • 21 Air Squats
  • 21 Jumping Jacks

11/09/2024

AMRAP 10 minutes

  • 8 Lunges
  • 8 Pushups
  • 8 Burpees
  • 8 Ten meter Shuttle Sprints

11/08/2024

AMRAP 7 minutes

  • 14 Lunges
  • 14 meter Crabwalk
  • 14 Box Jump

11/07/2024

5 Sets

  • 10 meter Crabwalk
  • 10 Burpees
  • 10 Ten meter Shuttle Sprints

11/06/2024

7 Sets

  • 10 Box Jump
  • 10 Air Squats
  • 10 Jumping Jacks
  • 10 Situps