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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.

Greatist Workout of the Day: Squat, Sit, Dip

Squat, Sit, Dip

Complete 8 rounds of the following as fast as safely possible.

15 Air Squats
10 Bicycle Sit-Ups (per side)
5 Dips

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

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