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: Sit, Sit-Up, Crawl

Sit, Sit-Up, Crawl!

Going as fast as is safely possible, complete 5 rounds of the following circuit.

1-Minute Wall sit 
25 Sit-ups 
100-foot Bear crawl

Want to kick up the intensity? During the wall sit, hold a medium-weight dumbbell or kettlebell in front of your chest. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: WTF Are Barre Workouts and Are They Actually Worth Doing?