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: Bears & Bikes

Bears and Bikes

Complete 10 rounds of the following moves as fast as safely possible.

25-meter Back Pedal
25-meter Bear Crawl
25 Bicycle Sit-Ups (per side)

Focus on being quick and controlled: During the back pedals, think "quick feet." During the bear crawls, think "light on my hands!" And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: 5 Awesome Workouts to End Treadmill Boredom Overshare Promo