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:Friday, December 19th

Front to Back

Moving as fast as is safely possible, do 25 reps of each exercise below. Repeat the full circuit, doing 20 reps of each move and then one more time doing 15 reps.

Jump Squats
Elevated Push-Ups
Knees to Elbows

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

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