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!

· Quadrupedal movements such as the Spiderman crawl, and crab walk are great for burning fat and building core strength. Learn about these crawling exercises here.

· Broad jumps and tuck jumps are plyometric exercises that require explosive strength. Here are 10 tips to jump higher

· This workout calls for continuous Turkish Get Ups. Make sure you’ve got the Turkish Get Up technique correct before you attempt 8 continuous minutes of it.

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