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


7 Sets

  • 12 Burpees
  • 12 Box Jump
  • 12 Ten meter Shuttle Sprints

Exercise Videos

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


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

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

Ten Shuttle Sprints

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

Recent WODs


AMRAP 7 minutes

  • 20 meter Crabwalk
  • 20 meter Bear Crawl
  • 20 Box Jump


7 Sets

  • 10 Burpees
  • 10 meter Bear Crawl
  • 10 Ten meter Shuttle Sprints


AMRAP 7 minutes

  • 10 Situps
  • 10 Burpees
  • 10 Pushups
  • 10 Box Jump


AMRAP 10 minutes

  • 10 Ten meter Shuttle Sprints
  • 10 Box Jump
  • 10 Pushups
  • 10 Jumping Jacks


7 Sets

  • 7 Lunges
  • 7 Burpees
  • 7 meter Bear Crawl
  • 7 Situps


AMRAP 5 minutes

  • 16 Ten meter Shuttle Sprints
  • 16 Jumping Jacks
  • 16 Pushups


AMRAP 5 minutes

  • 24 Situps
  • 24 Lunges