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

06/26/2022

10 Sets

  • 8 Air Squats
  • 8 meter Crabwalk
  • 8 Ten meter Shuttle Sprints
  • 8 Jumping Jacks

Exercise Videos

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

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

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.

Ten Shuttle Sprints

Jumping Jacks

Start by standing with your feet together and your arms to your sides. Now jump up. As you move up, raise your hands laterally (along your body, not in front of your body). At the same time move your feet our a bit more than shoulder width. As you land, clap your hands above your head. Jump up again, this time reversing the motions of your hands and feet so that when you land, your hands are next to your body and your feet are together.

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

08/11/2022

AMRAP 5 minutes

  • 24 Ten meter Shuttle Sprints
  • 24 Box Jump

08/10/2022

AMRAP 5 minutes

  • 21 Lunges
  • 21 Air Squats

08/09/2022

AMRAP 10 minutes

  • 21 meter Bear Crawl
  • 21 Air Squats

08/08/2022

AMRAP 5 minutes

  • 15 Pushups
  • 15 Box Jump

08/07/2022

10 Sets

  • 5 Air Squats
  • 5 Lunges
  • 5 meter Crabwalk
  • 5 Jumping Jacks

08/06/2022

AMRAP 7 minutes

  • 16 Burpees
  • 16 Lunges
  • 16 Pushups

08/05/2022

AMRAP 7 minutes

  • 8 meter Crabwalk
  • 8 Jumping Jacks
  • 8 Air Squats
  • 8 Box Jump