This series of GWODs was designed especially 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 killer workout, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: Step Up!


Going as fast as is safely possible, complete 25 reps of the following circuit, then 20 reps, then 15 reps.

Step-Ups (total, not per leg)
Explosive Push-Ups
Plank Splits (per side)

Want to kick the intensity up a notch? For the step-ups, hold a medium-weight dumbbell or kettlebell in front of your chest.

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!