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 Sets

  • 8 meter Bear Crawl
  • 8 meter Crabwalk
  • 8 Lunges
  • 8 Ten meter Shuttle Sprints

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


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.


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.

Ten Shuttle Sprints

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


7 Sets

  • 8 Air Squats
  • 8 Ten meter Shuttle Sprints
  • 8 meter Crabwalk
  • 8 Situps


AMRAP 7 minutes

  • 21 meter Bear Crawl
  • 21 Burpees


5 Sets

  • 8 Lunges
  • 8 Jumping Jacks
  • 8 meter Crabwalk
  • 8 Pushups


AMRAP 7 minutes

  • 16 Jumping Jacks
  • 16 Ten meter Shuttle Sprints
  • 16 Box Jump


7 Sets

  • 14 Situps
  • 14 Box Jump
  • 14 Jumping Jacks


AMRAP 5 minutes

  • 16 Lunges
  • 16 Burpees
  • 16 Situps


10 Sets

  • 14 Lunges
  • 14 Situps
  • 14 meter Crabwalk