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


AMRAP 5 minutes

  • 30 Burpees
  • 30 Lunges

Exercise Videos

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


Start in the standing position with your hands at your side and feet together. Now go down into a push up position (slowly and methodically or quickly by jumping and falling into the pushup position). Then do a pushup. Then return to the standing position and jump up. As you jump raise your hands above your head and clap your hands. Return your hands to the sides of the body.

Alternate Exercises


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

Recent WODs


10 Sets

  • 14 Situps
  • 14 meter Crabwalk
  • 14 Lunges


10 Sets

  • 5 Situps
  • 5 meter Crabwalk
  • 5 Jumping Jacks
  • 5 Lunges


AMRAP 10 minutes

  • 5 Situps
  • 5 Burpees
  • 5 Box Jump
  • 5 Ten meter Shuttle Sprints


7 Sets

  • 8 Pushups
  • 8 meter Bear Crawl
  • 8 Lunges
  • 8 Box Jump


AMRAP 7 minutes

  • 12 meter Bear Crawl
  • 12 Pushups
  • 12 Air Squats


5 Sets

  • 16 Box Jump
  • 16 Lunges
  • 16 Jumping Jacks


10 Sets

  • 12 Pushups
  • 12 Box Jump
  • 12 Ten meter Shuttle Sprints