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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: 12-Minute Hold-Up

12 Minute Hold-Up

Complete 4 rounds of the following.

1-minute Wall Sit
1-minute Forearm Plank
1-minute Side Plank (30 seconds per side)

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

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