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
07/31/2024
AMRAP 5 minutes
- 10 meter Bear Crawl
- 10 meter Crabwalk
- 10 Air Squats
- 10 Burpees
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
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.
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
Burpees
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
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
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- 6 meter Bear Crawl
- 6 Situps
- 6 Air Squats
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- 10 Burpees
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- 16 Burpees
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- 24 meter Crabwalk
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- 14 Pushups
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