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
10/10/2024
AMRAP 7 minutes
- 16 meter Bear Crawl
- 16 meter Crabwalk
- 16 Air Squats
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
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
03/10/2025
AMRAP 7 minutes
- 24 meter Crabwalk
- 24 Jumping Jacks
03/09/2025
7 Sets
- 16 Situps
- 16 Air Squats
- 16 meter Bear Crawl
03/08/2025
5 Sets
- 21 Ten meter Shuttle Sprints
- 21 meter Crabwalk
03/07/2025
AMRAP 10 minutes
- 6 Situps
- 6 Pushups
- 6 Air Squats
- 6 Jumping Jacks
03/06/2025
AMRAP 5 minutes
- 15 Pushups
- 15 Situps
03/05/2025
10 Sets
- 18 Burpees
- 18 Ten meter Shuttle Sprints
03/04/2025
AMRAP 7 minutes
- 5 meter Crabwalk
- 5 Box Jump
- 5 Situps
- 5 meter Bear Crawl