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

12/03/2023

AMRAP 10 minutes

  • 8 Lunges
  • 8 meter Bear Crawl
  • 8 Pushups
  • 8 Jumping Jacks

Exercise Videos

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

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.

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

Pushups

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

Jumping Jacks

Start by standing with your feet together and your arms to your sides. Now jump up. As you move up, raise your hands laterally (along your body, not in front of your body). At the same time move your feet our a bit more than shoulder width. As you land, clap your hands above your head. Jump up again, this time reversing the motions of your hands and feet so that when you land, your hands are next to your body and your feet are together.

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

03/02/2024

AMRAP 5 minutes

  • 7 Lunges
  • 7 Box Jump
  • 7 Situps
  • 7 Pushups

03/01/2024

AMRAP 7 minutes

  • 5 Ten meter Shuttle Sprints
  • 5 meter Bear Crawl
  • 5 Air Squats
  • 5 Box Jump

02/29/2024

5 Sets

  • 21 Burpees
  • 21 Box Jump

02/28/2024

5 Sets

  • 6 Lunges
  • 6 Situps
  • 6 meter Crabwalk
  • 6 Burpees

02/27/2024

7 Sets

  • 8 Ten meter Shuttle Sprints
  • 8 meter Crabwalk
  • 8 Lunges
  • 8 Box Jump

02/26/2024

AMRAP 10 minutes

  • 15 Box Jump
  • 15 Jumping Jacks

02/25/2024

AMRAP 7 minutes

  • 12 meter Crabwalk
  • 12 Box Jump
  • 12 Air Squats