This series of GWODs was designed exclusively for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.
Before you tackle this workout, try this quick and effective full-body warm-up. It’s just five simple moves but hits every major muscle group and gets your heart pumping.
Perform each movement for a total of 4 minutes, alternating between 20 seconds of all-out effort and 10 seconds of rest. The total length of the workout is 12 minutes.
Want to kick up the intensity? Try to match or beat your reps on each round. And don’t forget to check back tomorrow for a totally new (but equally awesome) GWOD!