This series of GWODs was designed especially for Greatist by Bodeefit. For more information about the exercises in this workout, or to see video demos of each movement, follow the links below the graphic. Be sure to note the results of your workout so you can track your progress as you go.

Before you tackle this killer workout, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: Step Up

Step Up!

Going as fast as is safely possible, complete 25 reps of each movement, then 20 reps, then 15 reps.

Step-Ups (alternating legs)
Explosive Push-Ups
Bicycle Sit-Ups (per side)

Want to kick the intensity up a notch? Hold a medium-weight dumbbell or kettlebell in front of your chest on the Step Ups!

Don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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