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 5 minutes

  • 7 meter Crabwalk
  • 7 Ten meter Shuttle Sprints
  • 7 Box Jump
  • 7 Pushups

Exercise Videos

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


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.

Ten Shuttle Sprints

Box Jump

Find a bench or box of appropriate height, anywhere from 6 to 24 inches. Stand facing the bench/box. Jump up onto the bench with both feet. After you land, stand up and straighten your legs. Jump or step back down bringing both feet together.

Alternate Exercises


Alternate Exercises
  • Knee Pushups
  • Pike Pushups
  • Box Pushups
  • Handstand Pushups

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


10 Sets

  • 14 meter Bear Crawl
  • 14 Burpees
  • 14 Jumping Jacks


AMRAP 10 minutes

  • 12 Box Jump
  • 12 Lunges
  • 12 Air Squats


7 Sets

  • 18 meter Crabwalk
  • 18 Box Jump


5 Sets

  • 12 meter Bear Crawl
  • 12 meter Crabwalk
  • 12 Lunges


AMRAP 10 minutes

  • 14 Ten meter Shuttle Sprints
  • 14 meter Bear Crawl
  • 14 Pushups


AMRAP 10 minutes

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


AMRAP 7 minutes

  • 21 Ten meter Shuttle Sprints
  • 21 Jumping Jacks