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.

Step Up!

Complete 3 rounds of the following circuit as fast as safely possible.

20 Step-Ups (10 per leg)
20 Explosive Push-Ups
1-Minute Plank Hold

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

READ THIS NEXT: 47 Plank Variations for a Killer Core