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.
Do the Work!
Complete 15 reps of the following movements as fast as possible for the first set. Complete 10 reps of each move for the second set, then 5 reps for the third set.
Want to kick up the intensity? Hold lightweight dumbbells or kettlebells in both hands during the jumping lunges.