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.

Fast and Effective Bodyweight Workout

Chip Away

Complete 4 rounds of the following circuit as fast as is safely possible:

25 Air squats
25 Lunges
25 Plank splits

Want more of a challenge? Wear a weight vest during the workout! And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: 50 Bodyweight Moves You Can Do Anywhere