Welcome to the cycle of GWODs designed by Kelvin Gary and Katherine Simmons of Body Space Fitness! Note: Exercise descriptions with video links are included below the image.

Have thoughts on the new graphic design of Greatist's Workouts of the Day? Email us at gwod [at] greatist.com!

· Pick the right bench height for your hip thrust off bench, and learn correct hip thrust off bench positioning.

· Stand on top of a small step, and perform your reverse lunge from there. The step will increase the depth — and therefore the difficulty — of this exercise.

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