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.

Mountain Burn 

In 15 minutes, complete as many rounds of the following circuit as fast as safely possible. 

1-minute Squat Hold 
20 Mountain Climbers (per side) 
1-minute Side Forearm Plank (30 seconds per side)  

Want to kick up the intensity? Hold a lightweight dumbbell or kettlebell in front of your chest during the squat holds. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: How to Do the Perfect Squat
 

Take on too much in the New Year?

We'll make crushing your goals a whole lot easier by sending you a healthyish idea you can do every day.
Sign up to get healthy ideas
via Facebook Messenger
 
CLOSE

Sign up for a daily healthyish text message

Status Available in the U.S. and Canada only. Clicking "SIGN UP" means you would like to receive text messages from Greatist. Msg & Data rate many apply. Text STOP to cancel or HELP for help.