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!

· Curious about the reverse lunge? Here is an in-depth comparison of the reverse lunge versus the traditional forward lunge.

· Conditioning with burpees? Check out this demo video for good burpee form, and make sure yours are up to standard.

· Never heard of a suitcase squat before? Check out this page to get the down-low on how to do suitcase squats.