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
01/11/2025
7 Sets
- 20 Pushups
- 20 Box Jump
- 20 Ten meter Shuttle Sprints
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
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
- Box Step
- Tuck Jump
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
02/13/2025
5 Sets
- 7 Box Jump
- 7 Ten meter Shuttle Sprints
- 7 Lunges
- 7 Burpees
02/12/2025
5 Sets
- 15 Pushups
- 15 Jumping Jacks
02/11/2025
AMRAP 5 minutes
- 20 Situps
- 20 Burpees
- 20 Air Squats
02/10/2025
AMRAP 7 minutes
- 14 Box Jump
- 14 Jumping Jacks
- 14 Air Squats
02/09/2025
7 Sets
- 18 meter Crabwalk
- 18 Lunges
02/08/2025
7 Sets
- 21 Air Squats
- 21 Box Jump
02/07/2025
7 Sets
- 7 Pushups
- 7 Ten meter Shuttle Sprints
- 7 Jumping Jacks
- 7 Situps