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: In 'n Out

In 'n Out

Going as fast as is safely possible, complete 6 rounds of the following circuit.

15 In & Outs

20 Lunges

30-second Handstand Hold

Hold medium-weight dumbbells or kettlebells in both hands during the lunges!

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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