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


AMRAP 7 minutes

  • 8 Pushups
  • 8 meter Crabwalk
  • 8 Box Jump
  • 8 meter Bear Crawl

Exercise Videos

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


Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups


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

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

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


7 Sets

  • 10 Box Jump
  • 10 meter Bear Crawl
  • 10 Jumping Jacks


AMRAP 7 minutes

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


AMRAP 10 minutes

  • 7 meter Crabwalk
  • 7 Ten meter Shuttle Sprints
  • 7 Pushups
  • 7 Lunges


7 Sets

  • 16 Jumping Jacks
  • 16 Box Jump
  • 16 meter Crabwalk


AMRAP 5 minutes

  • 7 Situps
  • 7 meter Bear Crawl
  • 7 Air Squats
  • 7 Pushups


AMRAP 10 minutes

  • 18 Burpees
  • 18 meter Bear Crawl


AMRAP 7 minutes

  • 16 Burpees
  • 16 Pushups
  • 16 Box Jump