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

08/03/2020

5 Sets

  • 7 Lunges
  • 7 Burpees
  • 7 meter Crabwalk
  • 7 Pushups

Exercise Videos

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

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.

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

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.

Pushups

Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

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

09/25/2020

AMRAP 10 minutes

  • 14 Ten meter Shuttle Sprints
  • 14 Pushups
  • 14 Situps

09/24/2020

AMRAP 10 minutes

  • 12 Burpees
  • 12 meter Bear Crawl
  • 12 Situps

09/23/2020

5 Sets

  • 20 Situps
  • 20 Jumping Jacks
  • 20 meter Bear Crawl

09/22/2020

AMRAP 5 minutes

  • 10 meter Crabwalk
  • 10 Box Jump
  • 10 Situps
  • 10 Pushups

09/21/2020

AMRAP 5 minutes

  • 7 meter Crabwalk
  • 7 Lunges
  • 7 Situps
  • 7 Burpees

09/20/2020

AMRAP 7 minutes

  • 21 Lunges
  • 21 Box Jump

09/19/2020

AMRAP 10 minutes

  • 6 Box Jump
  • 6 Air Squats
  • 6 Pushups
  • 6 Jumping Jacks