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: Head Rush

Head Rush

As fast as is safely possible, complete 14 reps of each move, then 12 reps, then 10 reps.

Handstand Push-Ups
Plank Jumps
Jumping Lunges (per leg)

Want to kick the intensity up a notch? Do “deficit” handstand push-ups by placing your hands on objects elevated a few inches off the ground (weight plates work great).

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

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