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
03/11/2025
AMRAP 10 minutes
- 12 Pushups
- 12 Ten meter Shuttle Sprints
- 12 Box Jump
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
Ten Shuttle Sprints
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
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
04/26/2025
AMRAP 5 minutes
- 24 Lunges
- 24 Air Squats
04/25/2025
7 Sets
- 14 Pushups
- 14 Jumping Jacks
- 14 Lunges
04/24/2025
10 Sets
- 20 Lunges
- 20 Air Squats
- 20 Ten meter Shuttle Sprints
04/23/2025
5 Sets
- 14 Jumping Jacks
- 14 Box Jump
- 14 Ten meter Shuttle Sprints
04/22/2025
AMRAP 7 minutes
- 18 Jumping Jacks
- 18 Box Jump
04/21/2025
10 Sets
- 24 Air Squats
- 24 meter Bear Crawl
04/20/2025
AMRAP 5 minutes
- 10 Jumping Jacks
- 10 meter Crabwalk
- 10 Situps