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

04/28/2021

AMRAP 7 minutes

  • 21 Ten meter Shuttle Sprints
  • 21 Pushups

Exercise Videos

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

Ten Shuttle Sprints

Pushups

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

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

01/18/2026

7 Sets

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

01/17/2026

5 Sets

  • 14 meter Crabwalk
  • 14 Ten meter Shuttle Sprints
  • 14 Jumping Jacks

01/16/2026

AMRAP 7 minutes

  • 24 Burpees
  • 24 Situps

01/15/2026

AMRAP 7 minutes

  • 6 meter Bear Crawl
  • 6 Air Squats
  • 6 Situps
  • 6 Box Jump

01/14/2026

AMRAP 10 minutes

  • 6 Air Squats
  • 6 Box Jump
  • 6 Situps
  • 6 Lunges

01/13/2026

10 Sets

  • 7 Situps
  • 7 Burpees
  • 7 Jumping Jacks
  • 7 Lunges

01/12/2026

AMRAP 7 minutes

  • 20 Jumping Jacks
  • 20 meter Bear Crawl
  • 20 Situps