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

07/31/2022

5 Sets

  • 8 meter Crabwalk
  • 8 Burpees
  • 8 Lunges
  • 8 Air Squats

Exercise Videos

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

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.

Burpees

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

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

09/24/2022

AMRAP 7 minutes

  • 16 meter Bear Crawl
  • 16 Ten meter Shuttle Sprints
  • 16 Air Squats

09/23/2022

AMRAP 7 minutes

  • 10 meter Crabwalk
  • 10 Air Squats
  • 10 Situps

09/22/2022

AMRAP 10 minutes

  • 15 Box Jump
  • 15 Jumping Jacks

09/21/2022

AMRAP 5 minutes

  • 8 Air Squats
  • 8 Situps
  • 8 Pushups
  • 8 Burpees

09/21/2022

AMRAP 5 minutes

  • 20 meter Bear Crawl
  • 20 Lunges
  • 20 Air Squats

09/20/2022

AMRAP 5 minutes

  • 24 Burpees
  • 24 Jumping Jacks

09/19/2022

7 Sets

  • 7 Lunges
  • 7 Ten meter Shuttle Sprints
  • 7 meter Bear Crawl
  • 7 meter Crabwalk