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Bodyweight Dirty Dozen Workout

Bodyweight Dirty Dozen Workout

Bodyweight Warm-up Circuit

 Go through the circuit TWICE.

 Rest 30 seconds between warm-up circuits.

Total Body Extensions (10)

Pushups (10)

Prisoner Lunge (10/side)

Run in Place (20 secs)Arm Crosses (15)

 

 

Bodyweight Dirty Dozen Workout

 

– Workout C The Dirty Dozen 2-Part

Do the following circuit as many times as possible in 12 minutes, resting only

when needed. Once the 12 minutes are up, rest 1 minute and move onto the

second circuit.

 

Dirty Dozen 12-Minute Circuit 1

1A) Low Box Jumps or Jump Squats (8)

1B) 1-Arm Switch Pushup (6/side)

1C) Sumo Squat (12)

1D) Mountain Climber Sprint to Start (8)

1E) Lunge Jumps (6/side)

1F) X-Body Mountain Climber (6/side)

 

Dirty Dozen 12-Minute Circuit 2

 

Do the following circuit as many times as possible in 12 minutes, resting only

when needed. Once the 12 minutes are up, you’re DONE.
2A) Broad Jump (6)

2B) T Pushup (6/side)

2C) Prisoner Walking Lunges (6/side)

2D) Plank to Triceps Extension (6)

2E) Bodyweight Chops (6/side)

2F) Burpee/X-Body Mountain Climber Combo (6)


“The Gut Check” KB Finisher

1-Arm Swing (Left Arm) x 15

Mountain Climbers x 20

1-Arm Swing (Right Arm) x 15

Opposite Hip Touch x 20

1-Arm Swing (Left Arm) x 15

Side Plank Left x 20 seconds

1-Arm Swing (Right Arm) x 15

Side Plank Right x 20 seconds

 

-Rest of 90s after completing.

 -Repeat the above protocol 1-3 times for a total of 2 to 4 rounds.

 

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