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

10/18/2018

AMRAP 10 minutes

  • 21 Jumping Jacks
  • 21 meter Bear Crawl

Exercise Videos

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

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.

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

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

10/17/2018

AMRAP 10 minutes

  • 5 Jumping Jacks
  • 5 Box Jump
  • 5 Burpees
  • 5 Ten meter Shuttle Sprints

10/16/2018

5 Sets

  • 12 Air Squats
  • 12 meter Bear Crawl
  • 12 Jumping Jacks

10/15/2018

7 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Burpees
  • 10 Jumping Jacks

10/14/2018

AMRAP 5 minutes

  • 12 Air Squats
  • 12 Jumping Jacks
  • 12 Situps

10/13/2018

AMRAP 10 minutes

  • 10 Pushups
  • 10 meter Crabwalk
  • 10 Situps
  • 10 Jumping Jacks

10/12/2018

7 Sets

  • 6 Pushups
  • 6 Air Squats
  • 6 meter Crabwalk
  • 6 Situps

10/11/2018

7 Sets

  • 18 Jumping Jacks
  • 18 Ten meter Shuttle Sprints