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: Ouch

The Ouch! Workout

Complete as many reps of the following moves as safely possible in 3 minutes.

Jumping Lunges
Tuck Jumps

Want to kick up the intensity? Hold light-weight dumbbells or kettlebells in both hands on the jumping lunges. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: Vertical Jump: The Surprising Way to Boost Your Fitness Overshare Promo