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.

Greatist Workout of the Day: Up 'n Down

Up 'n Down

Complete 5 rounds of the following circuit as fast as possible:

10 Dips
15 Mountain Climbers (per side)
20 Lunges (10 per leg)

Want to kick the intensity up a notch? Do the dips on gymnastic rings for instability and/or hold medium-weight dumbbells in both hands on the lunges!

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

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