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!

· Walkouts are an advanced ab exercise, so make sure you’re ready for it with this great post about walkouts, and walkout modifications.

· Step it up with Step ups! This simple exercise is great for your glutes, hamstrings, and quads.

· A rear foot elevated slip squat is more commonly known as a Bulgarian split squat. Learn about the Bulgarian Split Squat here.

· Skaters are a great conditioning exercise. Learn how to do skaters with this video demo.