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


10 Sets

  • 10 meter Bear Crawl
  • 10 Air Squats
  • 10 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

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


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 10 minutes

  • 7 Burpees
  • 7 Pushups
  • 7 Box Jump
  • 7 Jumping Jacks


AMRAP 7 minutes

  • 14 Situps
  • 14 meter Crabwalk
  • 14 Burpees


AMRAP 10 minutes

  • 15 Air Squats
  • 15 Pushups


AMRAP 7 minutes

  • 16 Lunges
  • 16 Ten meter Shuttle Sprints
  • 16 Burpees


7 Sets

  • 8 meter Crabwalk
  • 8 Burpees
  • 8 Jumping Jacks
  • 8 Box Jump


7 Sets

  • 16 Lunges
  • 16 meter Bear Crawl
  • 16 Jumping Jacks


AMRAP 7 minutes

  • 8 Lunges
  • 8 Burpees
  • 8 Box Jump
  • 8 Situps