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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