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!

· Curious about the reverse lunge? Here is an in-depth comparison of the reverse lunge versus the traditional forward lunge.

· Condition with burpees. This is the one bodyweight exercise that trains your strength, coordination, balance, power, flexibility, agility, and stamina.

· Learn how to do the sumo deadlift (video) - and how it compares to conventional deadlifting.

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