The Ultimate Arm, Abs, and Butt Bodyweight Workout

POPSUGAR Photography | Benjamin Stone
POPSUGAR Photography | Benjamin Stone

Not every workout has to be complicated to be effective. The most basic of moves can offer the biggest burn, as long as you push yourself and keep moving. Which is why CrossFit is so addictive — it's simple, but it works!

This workout only involves three moves, but you push hard for five minutes straight without any rest until the five minutes are up. CrossFit coach and competitor Dani Horan of Champlain Valley CrossFit says the only way to get stronger is to push yourself past your comfort zone. So just when you feel like giving up, remember it's only five minutes long! A five-minute workout doesn't seem tough, you say? Give this a try and I promise your muscles will be burning in no time.

The Workout: An AMRAP workout means you complete as many rounds as possible in a certain amount of time. In this workout, you'll complete three five-minute AMRAPs with a one-minute rest in between them. During each AMRAP, move through all three exercises with no rest until the five minutes are up. Set the timer for 17 minutes, blast your favorite heart-pumping tunes, and have fun!

Round 1: 5-minute AMRAP

1-minute rest

Round 2: 5-minute AMRAP

  • 10 triceps push-ups
  • 10 diamond sit-ups
  • 10 jump squats

1-minute rest

Round 3: 5-minute AMRAP

  • 10 triceps push-ups
  • 10 diamond sit-ups
  • 10 jump squats
Triceps Push-Ups
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Triceps Push-Ups

  • Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
  • Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten the arms, coming back to plank position.
  • This counts as one rep. Complete 10 reps with correct form, resting the knees on the floor if you need to.
Diamond Sit-Up
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Diamond Sit-Up

  • Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead.
  • Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit.
  • Slowly lower back to the starting position.
  • This counts as one rep. Complete 10.
Jump Squats
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Jump Squats

  • Stand with your feet shoulder-width apart.
  • Start by doing a regular squat, then engage your core and jump up explosively.
  • When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
  • Do 10 jump squats.