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


AMRAP 5 minutes

  • 16 meter Bear Crawl
  • 16 Jumping Jacks
  • 16 Situps

Exercise Videos

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

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

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.


Sit on the floor with the soles of your feet together and legs out to the sides. Touch your heels with your hands. As you lower your back to the floor, raise your hands over your head and touch the floor behind you. Sit back up and touch your heels again.

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

Recent WODs


AMRAP 7 minutes

  • 12 Air Squats
  • 12 Jumping Jacks
  • 12 Box Jump


AMRAP 10 minutes

  • 7 meter Crabwalk
  • 7 Ten meter Shuttle Sprints
  • 7 Pushups
  • 7 Lunges


7 Sets

  • 16 Jumping Jacks
  • 16 Box Jump
  • 16 meter Crabwalk


AMRAP 5 minutes

  • 7 Situps
  • 7 meter Bear Crawl
  • 7 Air Squats
  • 7 Pushups


AMRAP 10 minutes

  • 18 Burpees
  • 18 meter Bear Crawl


AMRAP 7 minutes

  • 16 Burpees
  • 16 Pushups
  • 16 Box Jump


5 Sets

  • 6 meter Crabwalk
  • 6 Pushups
  • 6 Ten meter Shuttle Sprints
  • 6 Air Squats