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

11/09/2019

AMRAP 7 minutes

  • 30 Lunges
  • 30 Burpees

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

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

03/28/2024

10 Sets

  • 8 Burpees
  • 8 Box Jump
  • 8 Jumping Jacks
  • 8 Lunges

03/27/2024

AMRAP 10 minutes

  • 12 Situps
  • 12 Pushups
  • 12 Burpees

03/26/2024

AMRAP 10 minutes

  • 15 meter Bear Crawl
  • 15 Air Squats

03/25/2024

AMRAP 10 minutes

  • 8 Pushups
  • 8 Ten meter Shuttle Sprints
  • 8 Burpees
  • 8 Jumping Jacks

03/24/2024

7 Sets

  • 16 Pushups
  • 16 Box Jump
  • 16 meter Crabwalk

03/23/2024

7 Sets

  • 6 Box Jump
  • 6 Pushups
  • 6 Lunges
  • 6 meter Bear Crawl

03/22/2024

7 Sets

  • 20 Burpees
  • 20 Ten meter Shuttle Sprints
  • 20 meter Crabwalk