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: Where Is Water

Where's Water?

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

Jumping Squats
Handstand Kick-Ups
Burpee Box Jumps

Want more of a challenge? Hold light dumbbells or kettlebells in both hands during the jumping squats. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: 33 Cardio-Based Bodyweight Exercises Overshare Promo