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

07/05/2019

7 Sets

  • 5 Ten meter Shuttle Sprints
  • 5 meter Bear Crawl
  • 5 Jumping Jacks
  • 5 meter Crabwalk

Exercise Videos

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

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

Jumping Jacks

Start by standing with your feet together and your arms to your sides. Now jump up. As you move up, raise your hands laterally (along your body, not in front of your body). At the same time move your feet our a bit more than shoulder width. As you land, clap your hands above your head. Jump up again, this time reversing the motions of your hands and feet so that when you land, your hands are next to your body and your feet are together.

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.

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

07/20/2019

7 Sets

  • 16 meter Bear Crawl
  • 16 Situps
  • 16 meter Crabwalk

07/19/2019

AMRAP 10 minutes

  • 16 Air Squats
  • 16 meter Crabwalk
  • 16 Situps

07/18/2019

AMRAP 10 minutes

  • 18 Box Jump
  • 18 meter Bear Crawl

07/17/2019

7 Sets

  • 20 Air Squats
  • 20 Ten meter Shuttle Sprints
  • 20 meter Bear Crawl

07/16/2019

5 Sets

  • 16 Pushups
  • 16 meter Crabwalk
  • 16 Lunges

07/15/2019

7 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Burpees
  • 10 meter Crabwalk
  • 10 Situps

07/14/2019

AMRAP 5 minutes

  • 16 Burpees
  • 16 meter Crabwalk
  • 16 Box Jump