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.
Complete as many lunges as possible in 20 seconds. Rest 10 seconds. Repeat for 4 minutes total. Once completed, repeat this Tabata workout for flutter kicks and hand release pushups. Total workout length is 12 minutes.
Want to kick the intensity up a notch? Wear a weight vest during the workout. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!