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

12/03/2017

AMRAP 10 minutes

  • 8 Box Jump
  • 8 Lunges
  • 8 Air Squats
  • 8 Ten meter Shuttle Sprints

Exercise Videos

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

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

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.

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

Ten Shuttle Sprints

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

12/14/2017

10 Sets

  • 21 Box Jump
  • 21 Ten meter Shuttle Sprints

12/13/2017

AMRAP 5 minutes

  • 15 Jumping Jacks
  • 15 Lunges

12/12/2017

AMRAP 5 minutes

  • 8 Pushups
  • 8 Ten meter Shuttle Sprints
  • 8 Situps
  • 8 Air Squats

12/11/2017

10 Sets

  • 14 meter Crabwalk
  • 14 Jumping Jacks
  • 14 Ten meter Shuttle Sprints

12/10/2017

AMRAP 7 minutes

  • 30 Situps
  • 30 Box Jump

12/07/2017

AMRAP 5 minutes

  • 30 Air Squats
  • 30 Situps

12/06/2017

5 Sets

  • 10 Situps
  • 10 Jumping Jacks
  • 10 Lunges