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 workout, 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.

GWOD Burpee Love

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

20 Air Squats
15 Box Jumps
10 Burpees

Want to kick the intensity up a notch? Instead of air squats, do goblet squats holding a light dumbbell or kettlebell in front of your chest!

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

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