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

07/09/2025

AMRAP 5 minutes

  • 7 Situps
  • 7 Air Squats
  • 7 Box Jump
  • 7 Pushups

07/08/2025

AMRAP 10 minutes

  • 24 Situps
  • 24 meter Crabwalk

07/07/2025

7 Sets

  • 15 Situps
  • 15 Air Squats

07/06/2025

5 Sets

  • 21 meter Bear Crawl
  • 21 Jumping Jacks

07/05/2025

7 Sets

  • 20 Box Jump
  • 20 Ten meter Shuttle Sprints
  • 20 meter Crabwalk

07/04/2025

5 Sets

  • 5 meter Bear Crawl
  • 5 meter Crabwalk
  • 5 Jumping Jacks
  • 5 Air Squats

07/03/2025

10 Sets

  • 8 Burpees
  • 8 Pushups
  • 8 Ten meter Shuttle Sprints
  • 8 Jumping Jacks