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: Independence Day Dozen


Complete as many rounds of the following circuit in 12 minutes:

12 Burpees
12 Lunges (6 per leg, alternating)
12 Box Jumps

Want to kick the intensity up a notch? Wear a weight vest during the workout!

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

Overshare Promo