If you have more of a desire to look good than you do time or equipment, try one of these workouts. They are intended to get you in and out quickly, usually in less than 15 minutes.

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11/20/2025

7 Sets

  • 7 meter Bear Crawl
  • 7 Air Squats
  • 7 meter Crabwalk
  • 7 Box Jump

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

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

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.

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

Thanks to Buff Class Crossfit for the idea for this automatically generated workout program.