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 kettlebell swing, kettlebell hold, and high pull are great kettlebell exercises. See instructions for kettlebell exercises here.

· Single-leg squats, also known as “pistol” squats, are notoriously hard. This pistol squat video tutorial will help you check to make sure you have the strength, balance, and mobility for the move.

· Pick the right bench height for your hip thrust off bench, and learn correct hip thrust off bench positioning.

· Stand on top of a small step, and perform your reverse lunge from there. The step will increase the depth – and therefore the difficulty - of this exercise.

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