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!

· The side lunge with dumbbell press is a multi-joint movement, and can seem quite complicated if you have never tried it before. Watch this great video demonstrating the side lunge dumbbell press before practicing on your own.

· How low does your deep squat go? Here are five tips for squatting deeper.

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