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 10 minutes

  • 5 meter Bear Crawl
  • 5 meter Crabwalk
  • 5 Burpees
  • 5 Lunges

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


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.


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


Starting with your feet about shoulder width apart. Take a large step forward with one leg. Lower the knee of the other leg to the floor. The knee of your first leg should be above the heel. Bring your second leg up and stand with your feet shoulder-width apart. Step forward with your other leg.

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

  • 12 Air Squats
  • 12 Lunges
  • 12 Situps


AMRAP 7 minutes

  • 20 Ten meter Shuttle Sprints
  • 20 Jumping Jacks
  • 20 Box Jump


AMRAP 5 minutes

  • 20 Jumping Jacks
  • 20 Ten meter Shuttle Sprints
  • 20 Situps


10 Sets

  • 21 Burpees
  • 21 meter Bear Crawl


7 Sets

  • 30 Pushups
  • 30 Ten meter Shuttle Sprints


5 Sets

  • 20 Pushups
  • 20 Box Jump
  • 20 Ten meter Shuttle Sprints


AMRAP 10 minutes

  • 12 Pushups
  • 12 Situps
  • 12 Burpees