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

10/03/2019

5 Sets

  • 6 meter Bear Crawl
  • 6 Box Jump
  • 6 Lunges
  • 6 Air Squats

Exercise Videos

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

Bear Crawl

Starting in the pushup position, with the knees bent under your hips and toes on the floor. Move the right hand and left foot forward to start crawling. Now move the left hand and right foot forward to continue crawling forward.

Alternate Exercises

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

10/20/2019

AMRAP 7 minutes

  • 30 Air Squats
  • 30 Ten meter Shuttle Sprints

10/19/2019

7 Sets

  • 8 Ten meter Shuttle Sprints
  • 8 Air Squats
  • 8 Lunges
  • 8 meter Crabwalk

10/18/2019

AMRAP 5 minutes

  • 10 meter Crabwalk
  • 10 Lunges
  • 10 Box Jump

10/17/2019

AMRAP 10 minutes

  • 6 Burpees
  • 6 Ten meter Shuttle Sprints
  • 6 Box Jump
  • 6 Lunges

10/16/2019

10 Sets

  • 6 Air Squats
  • 6 Pushups
  • 6 meter Crabwalk
  • 6 Lunges

10/15/2019

5 Sets

  • 16 meter Bear Crawl
  • 16 Ten meter Shuttle Sprints
  • 16 meter Crabwalk

10/14/2019

AMRAP 10 minutes

  • 12 Jumping Jacks
  • 12 Burpees
  • 12 Situps