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

11/23/2022

5 Sets

  • 16 Ten meter Shuttle Sprints
  • 16 meter Bear Crawl
  • 16 Lunges

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

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.

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

11/26/2022

AMRAP 10 minutes

  • 12 Ten meter Shuttle Sprints
  • 12 meter Bear Crawl
  • 12 Pushups

11/25/2022

7 Sets

  • 21 Pushups
  • 21 Burpees

11/24/2022

AMRAP 10 minutes

  • 20 Burpees
  • 20 meter Crabwalk
  • 20 Air Squats

11/23/2022

5 Sets

  • 16 Ten meter Shuttle Sprints
  • 16 meter Bear Crawl
  • 16 Lunges

11/22/2022

AMRAP 10 minutes

  • 30 meter Crabwalk
  • 30 Situps

11/21/2022

5 Sets

  • 7 Burpees
  • 7 Ten meter Shuttle Sprints
  • 7 meter Bear Crawl
  • 7 Pushups

11/20/2022

AMRAP 10 minutes

  • 12 meter Crabwalk
  • 12 meter Bear Crawl
  • 12 Situps