Welcome to the cycle of GWODs programmed by Chris Freytag! Chris is bringing you the next two months of workouts, and we're excited to hear what you think. Have any questions or comments? Drop us a line: gwod [at] greatist.com!

Want more from Chris? Follow her on Twitter!

It's officially the holidays — make your workout short, intense, and effective!


Start with a 5-minute dynamic warmup:

·      Back rolls 30 sec

·      Arm circles – 30 sec

·      Gate swings (for hips) 30 sec

·      Straight leg kicks 30 sec

·      Jog it out 3 min

Then, do all 6 exercises below for 20 reps each in a row with as little rest as possible in between. Go for 20 or 30 minutes depending on fitness level.

·      Do “As Many Rounds As Possible”

·      End with 3 minute cool down

*challenge yourself with the proper dumbbells, go heavier when you can as long as your form doesn't suffer. Modify when needed (ie: pushups on knees).

**2-3 rounds will be approx. 20 minutes, 3-4 rounds will be approx. 30 minutes.

Check out this video for descriptions of each movement!

1.     Plié squats

2.     Tricep Overhead Presses

3.     Reverse Lunges, Reverse Flys

4.     Chest Flys on your back

5.     Dolphin Dives (forearm plank position)

6.     Bicycle  Abs 


Take on too much in the New Year?

We'll make crushing your goals a whole lot easier by sending you a healthyish idea you can do every day.
Sign up to get healthy ideas
via Facebook Messenger

Sign up for a daily healthyish text message

Status Available in the U.S. and Canada only. Clicking "SIGN UP" means you would like to receive text messages from Greatist. Msg & Data rate many apply. Text STOP to cancel or HELP for help.