This series of GWODs was designed especially 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 killer circuit, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.

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Legs & Lungs

Do 1 set of each exercise back to back. Repeat the full circuit as many times as possible in 15 minutes.

10 Burpees
15 Jumping Squats
20 Lunges

Want to kick up the intensity? Hold a medium-weight dumbbell in each hand during the lunges!

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

ACE LogoThe American Council on Exercise® (ACE ®) is the largest nonprofit health and fitness organization in the world. In addition to providing NCCA-accredited certifications for Personal Trainers, Group Fitness Instructors, Health Coaches, and Advanced Health and Fitness Specialists, ACE serves as ‘America’s Authority on Fitness’ and protects the public from unsafe and ineffective products, programs and trends.

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