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: Thursday, December 17th

Head Rush

Complete 14 reps of each exercise below, moving from one to the next with little to no rest in between. Repeat the full circuit, this time doing 12 reps of each move and then one more time doing 10 reps of each move.

Handstand Push-Ups
Plank Jumps
Jumping Lunges (per leg)

Want to take the intensity up a notch? Hold lightweight dumbbells or kettlebells in both hands on the jumping lunges. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

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