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.

Greatist Workout of the Day: 5 Spot

5 Spot

Complete 5 rounds of the following as fast as safely possible.

1-Minute Plank Hold
20 Step-Ups *10 per leg
25 Sit-Ups

Want to kick up the intensity? Use a tall box on the step-ups. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: 47 Plank Variations for a Killer Core 34U34 Healthy Tech Promo