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

02/07/2019

AMRAP 10 minutes

  • 8 meter Crabwalk
  • 8 Lunges
  • 8 Air Squats
  • 8 Ten meter Shuttle Sprints

Exercise Videos

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

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.

Lunges

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.

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

Ten Shuttle Sprints

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 twitter.com/streliancewo

Recent WODs

08/19/2019

7 Sets

  • 18 Situps
  • 18 Ten meter Shuttle Sprints

08/18/2019

10 Sets

  • 10 Pushups
  • 10 meter Crabwalk
  • 10 meter Bear Crawl
  • 10 Lunges

08/17/2019

AMRAP 10 minutes

  • 18 meter Bear Crawl
  • 18 Burpees

08/16/2019

AMRAP 5 minutes

  • 12 Lunges
  • 12 meter Crabwalk
  • 12 Pushups

08/14/2019

10 Sets

  • 18 Pushups
  • 18 meter Crabwalk

08/13/2019

AMRAP 5 minutes

  • 12 Ten meter Shuttle Sprints
  • 12 Burpees
  • 12 Situps

08/12/2019

AMRAP 7 minutes

  • 20 Box Jump
  • 20 Jumping Jacks
  • 20 Burpees