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

04/12/2018

7 Sets

  • 10 Lunges
  • 10 Air Squats
  • 10 Ten meter Shuttle Sprints
  • 10 meter Bear Crawl

Exercise Videos

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

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

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 twitter.com/streliancewo

Recent WODs

07/19/2018

AMRAP 7 minutes

  • 30 meter Bear Crawl
  • 30 Lunges

07/18/2018

7 Sets

  • 7 Ten meter Shuttle Sprints
  • 7 Lunges
  • 7 Jumping Jacks
  • 7 meter Bear Crawl

07/17/2018

AMRAP 7 minutes

  • 12 Burpees
  • 12 Jumping Jacks
  • 12 Air Squats

07/10/2018

AMRAP 7 minutes

  • 7 Jumping Jacks
  • 7 Situps
  • 7 Pushups
  • 7 Box Jump

07/08/2018

5 Sets

  • 10 Jumping Jacks
  • 10 Air Squats
  • 10 meter Crabwalk
  • 10 Pushups

07/07/2018

5 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 meter Bear Crawl
  • 10 Lunges

07/06/2018

AMRAP 7 minutes

  • 8 Air Squats
  • 8 Pushups
  • 8 Burpees
  • 8 meter Crabwalk