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: Head & Heart


Going as fast as is safely possible, complete as many rounds as possible of the following circuit in 10 minutes.

5 Handstand Push-Ups
10 Sit-Ups
10 Box Jumps

Want to kick the intensity up a notch? Substitute v-ups for the sit-ups.

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