This series of GWODs was designed especially for Glamourgirlz by . 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 killer workout, try this quick and effective full-body warm-up designed by Bodeefit. It's just five simple moves but hits every major muscle group and gets your heart pumping.
Going as fast as is safely possible, perform 25 reps of the following movements, then 20 reps, then 15 reps. Be sure to record your time!
(No box? No problem! Use a step, ledge, or bench!)
Want to kick up the intensity? Complete the knees-to-elbows on a pull-up bar — just hang from the bar and pull your knees as close your elbows as you can.