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

03/30/2020

10 Sets

  • 15 Pushups
  • 15 Ten meter Shuttle Sprints

Exercise Videos

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

Pushups

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

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 twitter.com/streliancewo

Recent WODs

06/16/2026

7 Sets

  • 10 Ten meter Shuttle Sprints
  • 10 Situps
  • 10 Jumping Jacks
  • 10 Box Jump

06/15/2026

7 Sets

  • 10 Burpees
  • 10 Jumping Jacks
  • 10 Lunges
  • 10 Situps

06/14/2026

AMRAP 10 minutes

  • 16 meter Crabwalk
  • 16 Box Jump
  • 16 Air Squats

06/13/2026

AMRAP 7 minutes

  • 7 Jumping Jacks
  • 7 Air Squats
  • 7 Pushups
  • 7 meter Crabwalk

06/12/2026

AMRAP 10 minutes

  • 10 meter Bear Crawl
  • 10 Situps
  • 10 Burpees
  • 10 Ten meter Shuttle Sprints

06/11/2026

7 Sets

  • 20 Ten meter Shuttle Sprints
  • 20 Jumping Jacks
  • 20 Lunges

06/10/2026

AMRAP 5 minutes

  • 16 Burpees
  • 16 Box Jump
  • 16 Situps