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

11/30/2023

7 Sets

  • 18 Ten meter Shuttle Sprints
  • 18 Air Squats

Exercise Videos

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

Ten Shuttle Sprints

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 twitter.com/streliancewo

Recent WODs

03/02/2024

AMRAP 5 minutes

  • 7 Lunges
  • 7 Box Jump
  • 7 Situps
  • 7 Pushups

03/01/2024

AMRAP 7 minutes

  • 5 Ten meter Shuttle Sprints
  • 5 meter Bear Crawl
  • 5 Air Squats
  • 5 Box Jump

02/29/2024

5 Sets

  • 21 Burpees
  • 21 Box Jump

02/28/2024

5 Sets

  • 6 Lunges
  • 6 Situps
  • 6 meter Crabwalk
  • 6 Burpees

02/27/2024

7 Sets

  • 8 Ten meter Shuttle Sprints
  • 8 meter Crabwalk
  • 8 Lunges
  • 8 Box Jump

02/26/2024

AMRAP 10 minutes

  • 15 Box Jump
  • 15 Jumping Jacks

02/25/2024

AMRAP 7 minutes

  • 12 meter Crabwalk
  • 12 Box Jump
  • 12 Air Squats