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This series of GWODs was designed exclusively 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 workout, try this quick and effective full-body warm-up. It's just five simple moves but hits every major muscle group and gets your heart pumping.

Greatist Workout of the Day: June 17th Basics Burner

Complete as many rounds of the following as safely possible in 12 minutes.

20 Air Squats
30-second Push-Up Hold
20 Bicycle Sit-Ups (per side)

Want to kick up the intensity? Hold a light dumbbell or kettlebell in front of your chest on the air squats. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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