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

  • 8 meter Bear Crawl
  • 8 Ten meter Shuttle Sprints
  • 8 meter Crabwalk
  • 8 Situps

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

Ten Shuttle Sprints


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.


Sit on the floor with the soles of your feet together and legs out to the sides. Touch your heels with your hands. As you lower your back to the floor, raise your hands over your head and touch the floor behind you. Sit back up and touch your heels again.

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

Recent WODs


AMRAP 5 minutes

  • 30 Burpees
  • 30 Lunges


7 Sets

  • 12 Box Jump
  • 12 Lunges
  • 12 meter Bear Crawl


AMRAP 7 minutes

  • 14 Burpees
  • 14 meter Bear Crawl
  • 14 Air Squats


AMRAP 10 minutes

  • 10 Air Squats
  • 10 Burpees
  • 10 Pushups
  • 10 Lunges


AMRAP 10 minutes

  • 18 Jumping Jacks
  • 18 Box Jump


5 Sets

  • 16 Situps
  • 16 Box Jump
  • 16 Ten meter Shuttle Sprints


7 Sets

  • 12 Air Squats
  • 12 Box Jump
  • 12 Jumping Jacks