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

03/22/2019

7 Sets

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

Exercise Videos

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

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.

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

Ten Shuttle Sprints

Crabwalk

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.

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

03/21/2019

7 Sets

  • 21 meter Bear Crawl
  • 21 Lunges

03/20/2019

AMRAP 10 minutes

  • 18 Air Squats
  • 18 Situps

03/19/2019

AMRAP 10 minutes

  • 15 Air Squats
  • 15 Situps

03/18/2019

AMRAP 7 minutes

  • 6 Lunges
  • 6 Air Squats
  • 6 Box Jump
  • 6 meter Crabwalk

03/17/2019

10 Sets

  • 30 Burpees
  • 30 Jumping Jacks

03/16/2019

AMRAP 7 minutes

  • 24 Ten meter Shuttle Sprints
  • 24 Pushups

03/15/2019

10 Sets

  • 24 meter Crabwalk
  • 24 meter Bear Crawl