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


AMRAP 7 minutes

  • 20 meter Bear Crawl
  • 20 meter Crabwalk
  • 20 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


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

Recent WODs


7 Sets

  • 20 Situps
  • 20 Air Squats
  • 20 Jumping Jacks


5 Sets

  • 15 Pushups
  • 15 Jumping Jacks


AMRAP 10 minutes

  • 8 Air Squats
  • 8 meter Crabwalk
  • 8 Burpees
  • 8 Jumping Jacks


10 Sets

  • 7 Box Jump
  • 7 Situps
  • 7 meter Bear Crawl
  • 7 Lunges


AMRAP 7 minutes

  • 12 Pushups
  • 12 meter Crabwalk
  • 12 Box Jump


AMRAP 5 minutes

  • 5 Air Squats
  • 5 Lunges
  • 5 Box Jump
  • 5 Pushups


10 Sets

  • 18 Pushups
  • 18 Lunges