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: Tyson's Trainer

Tyson’s Trainer

Moving as fast as is safely possible, complete 5 rounds of the following circuit.

20 Lunges (10 per leg)
1-Minute Handstand Hold
1-Minute Forearm Plank

Want to kick up the intensity? Hold medium-weight dumbbells or kettlebells in both hands during the lunges. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!

READ THIS NEXT: The Best Free Workout Videos on YouTube