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 Step Up!

Complete 25 reps of each of the following movements, then 20 reps, then 15 reps as fast as safely possible. Add a 1-minute Plank Hold after each round.

Explosive Push-Ups
Bicycle Sit-Ups

Want to kick the intensity up a notch? Hold lightweight 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!

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