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

  • 12 Burpees
  • 12 Lunges
  • 12 Ten meter Shuttle Sprints

Exercise Videos

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


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.

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

Recent WODs


AMRAP 5 minutes

  • 18 meter Crabwalk
  • 18 Ten meter Shuttle Sprints


AMRAP 7 minutes

  • 15 meter Crabwalk
  • 15 Jumping Jacks


5 Sets

  • 6 Jumping Jacks
  • 6 Air Squats
  • 6 Lunges
  • 6 Burpees


7 Sets

  • 8 Jumping Jacks
  • 8 Ten meter Shuttle Sprints
  • 8 meter Bear Crawl
  • 8 Situps


7 Sets

  • 12 Burpees
  • 12 Lunges
  • 12 Ten meter Shuttle Sprints


7 Sets

  • 12 meter Bear Crawl
  • 12 Pushups
  • 12 Jumping Jacks


AMRAP 7 minutes

  • 7 Box Jump
  • 7 Situps
  • 7 Pushups
  • 7 meter Bear Crawl