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: Hump Day 1.0

Hump Day 1.0

Complete 21 reps of the following movements, then 15 reps, then 9 reps as fast as safely possible.

Lunges (per leg)
Hand Release Push-Ups
Sit-Ups

Want to kick the intensity up a notch? Hold medium-weight dumbbells or kettlebells in both hands during the lunges!

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