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


5 Sets

  • 7 Burpees
  • 7 Ten meter Shuttle Sprints
  • 7 meter Bear Crawl
  • 7 Pushups

Exercise Videos

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


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

Ten Shuttle Sprints

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


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

Recent WODs


7 Sets

  • 16 Burpees
  • 16 meter Crabwalk
  • 16 Jumping Jacks


AMRAP 5 minutes

  • 18 meter Bear Crawl
  • 18 Burpees


7 Sets

  • 7 Jumping Jacks
  • 7 meter Bear Crawl
  • 7 Lunges
  • 7 Situps


AMRAP 5 minutes

  • 10 meter Bear Crawl
  • 10 Lunges
  • 10 Box Jump


AMRAP 7 minutes

  • 7 Jumping Jacks
  • 7 meter Bear Crawl
  • 7 Burpees
  • 7 Box Jump


AMRAP 10 minutes

  • 8 Lunges
  • 8 meter Bear Crawl
  • 8 Pushups
  • 8 Jumping Jacks


AMRAP 10 minutes

  • 16 Jumping Jacks
  • 16 Ten meter Shuttle Sprints
  • 16 Box Jump