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 7 minutes

  • 20 meter Bear Crawl
  • 20 Air Squats
  • 20 Burpees

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

Air Squats

Start with your feet shoulder width apart. Bend at the knees, keeping your torso vertical. Continue until your thighs are at least parallel to the ground. Stand back up again.

Alternate Exercises
  • Goblet Squats
  • Overhead Squats


Start in the standing position with your hands at your side and feet together. Now go down into a push up position (slowly and methodically or quickly by jumping and falling into the pushup position). Then do a pushup. Then return to the standing position and jump up. As you jump raise your hands above your head and clap your hands. Return your hands to the sides of the body.

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

  • 5 Lunges
  • 5 Pushups
  • 5 Air Squats
  • 5 Box Jump


5 Sets

  • 10 Air Squats
  • 10 Situps
  • 10 meter Crabwalk
  • 10 Burpees


5 Sets

  • 7 Burpees
  • 7 Box Jump
  • 7 meter Crabwalk
  • 7 Air Squats


AMRAP 10 minutes

  • 10 Lunges
  • 10 Situps
  • 10 Pushups
  • 10 Jumping Jacks


AMRAP 5 minutes

  • 6 Pushups
  • 6 Jumping Jacks
  • 6 Situps
  • 6 Burpees


7 Sets

  • 12 Ten meter Shuttle Sprints
  • 12 Lunges
  • 12 meter Crabwalk


10 Sets

  • 10 Burpees
  • 10 meter Crabwalk
  • 10 Lunges
  • 10 Jumping Jacks