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

11/21/2022

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:

Burpees

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

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

12/01/2022

7 Sets

  • 12 Burpees
  • 12 Box Jump
  • 12 Ten meter Shuttle Sprints

11/30/2022

AMRAP 10 minutes

  • 15 Burpees
  • 15 meter Crabwalk

11/29/2022

5 Sets

  • 7 meter Crabwalk
  • 7 Situps
  • 7 Lunges
  • 7 Burpees

11/29/2022

AMRAP 5 minutes

  • 18 Burpees
  • 18 Ten meter Shuttle Sprints

11/28/2022

5 Sets

  • 5 Lunges
  • 5 Box Jump
  • 5 meter Crabwalk
  • 5 Pushups

11/27/2022

AMRAP 10 minutes

  • 10 Burpees
  • 10 Lunges
  • 10 Pushups

11/26/2022

AMRAP 10 minutes

  • 12 Ten meter Shuttle Sprints
  • 12 meter Bear Crawl
  • 12 Pushups