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

03/22/2023

5 Sets

  • 5 Pushups
  • 5 Box Jump
  • 5 Lunges
  • 5 Air Squats

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

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

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

07/13/2024

5 Sets

  • 12 Burpees
  • 12 Air Squats
  • 12 Ten meter Shuttle Sprints

07/12/2024

5 Sets

  • 16 Box Jump
  • 16 meter Bear Crawl
  • 16 Lunges

07/11/2024

AMRAP 5 minutes

  • 14 meter Bear Crawl
  • 14 Burpees
  • 14 Pushups

07/10/2024

7 Sets

  • 10 Pushups
  • 10 Ten meter Shuttle Sprints
  • 10 Jumping Jacks

07/09/2024

10 Sets

  • 30 Box Jump
  • 30 Situps

07/08/2024

7 Sets

  • 5 Pushups
  • 5 Lunges
  • 5 meter Bear Crawl
  • 5 meter Crabwalk

07/07/2024

7 Sets

  • 15 Jumping Jacks
  • 15 Air Squats