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

08/07/2019

7 Sets

  • 5 Pushups
  • 5 Lunges
  • 5 meter Crabwalk
  • 5 meter Bear Crawl

Exercise Videos

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

Pushups

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

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.

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.

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

12/14/2019

AMRAP 5 minutes

  • 30 Burpees
  • 30 Lunges

12/13/2019

7 Sets

  • 12 Box Jump
  • 12 Lunges
  • 12 meter Bear Crawl

12/12/2019

AMRAP 7 minutes

  • 14 Burpees
  • 14 meter Bear Crawl
  • 14 Air Squats

12/11/2019

AMRAP 10 minutes

  • 10 Air Squats
  • 10 Burpees
  • 10 Pushups
  • 10 Lunges

12/10/2019

AMRAP 10 minutes

  • 18 Jumping Jacks
  • 18 Box Jump

12/09/2019

5 Sets

  • 16 Situps
  • 16 Box Jump
  • 16 Ten meter Shuttle Sprints

12/08/2019

7 Sets

  • 12 Air Squats
  • 12 Box Jump
  • 12 Jumping Jacks