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.
The Kemper
Complete as many rounds of the following as safely possible in 20 minutes.
10 Step-Ups
30-second Wall Sit
10 Lateral Burpees
Want to kick up the intensity? Hold a medium weight dumbbell or kettlebell in front of your chest during the wall sit. And don't forget to check back tomorrow for a totally new (but equally awesome) GWOD!
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