Welcome to the cycle of GWODs designed by Kelvin Gary and Katherine Simmons of Body Space Fitness! Note: Exercise descriptions with video links are included below the image.

Have thoughts on the new graphic design of Greatist's Workouts of the Day? Email us at gwod [at] greatist.com!

· Quadrupedal movements such as the Spiderman crawl, bear crawl, and crab walk are great for burning fat and building core strength. Learn about these crawling exercises here.

· The kettlebell swing and kettlebell hold are two great kettlebell exercises. See instructions for kettlebell exercises here.

· Single-leg squats, also known as “pistol” squats, are notoriously hard. This pistol squat video tutorial will help you check to make sure you have the strength, balance, and mobility for the move.

· Make sure your pull up form is on point with this video tutorial on pull ups.

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