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

01/22/2019

7 Sets

  • 14 Pushups
  • 14 Air Squats
  • 14 Lunges

Exercise Videos

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

Pushups

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

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.

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

01/21/2019

5 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Lunges
  • 10 meter Bear Crawl
  • 10 Air Squats

01/20/2019

5 Sets

  • 5 Box Jump
  • 5 Jumping Jacks
  • 5 meter Crabwalk
  • 5 Burpees

01/19/2019

10 Sets

  • 8 Air Squats
  • 8 Box Jump
  • 8 Jumping Jacks
  • 8 Lunges

01/18/2019

AMRAP 10 minutes

  • 12 Lunges
  • 12 Pushups
  • 12 Air Squats

01/17/2019

AMRAP 5 minutes

  • 24 Box Jump
  • 24 meter Crabwalk

01/16/2019

AMRAP 7 minutes

  • 24 Lunges
  • 24 Burpees

01/15/2019

7 Sets

  • 7 Pushups
  • 7 Lunges
  • 7 Jumping Jacks
  • 7 Box Jump