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: Jumping Ship

Jumping Ship!

Complete as many rounds of the following circuit as fast as is safely possible in 12 minutes.

20 Jumping Lunges (10 per leg)
15 Plank Jumps
10 Sit-Ups

Want to kick up the intensity? Hold lightweight dumbbells or kettlebells in both hands during the jumping lunges. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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