There are many dirty dozen workouts out there for you to try. This dirty dozen workout is set apart because it is not a quick “warm-up” type workout. This is a dirty dozen workout for the badasses out there that want to push their bodies to the limits. This dirty dozen workout is short on time, long on results. Get set, get ready, get dirty.
The Protocol
The protocol for this workout is 12 reps per exercise, 12 exercises, and 12 minutes. This is an AMRAP workout, which means that you are going to do the exercises back to back, getting in as many rounds, or sets, as possible in 12 minutes. Push yourself through this workout. Its only 12 minutes long.
The Workout
Burpees
The burpee is everyone’s worst nightmare, but it is also just about the best full body exercise you can do. Core, cardio, legs, arms, you get it all with this heart pumping move.
Jump Squats
The jump squat is an explosive movement that will really put your lower body through the wringer. Quads, hamstrings, and your glutes are targeted through this move. Not to mention the fat melting cardio benefits.
Push-ups
The ultimate upper-body move that targets the chest, arms, and core. Push to do every rep on your toes, but drop to your knees if you absolutely have to.
Hand to Foot Windmill Crunch
Lower, middle, and upper abs are all hit with this challenging core exercise. Keep the lower back pressed into the ground and get those shoulder blades off the ground.
Squat Thrusts
Abs, legs, shoulders, cardio, oh my! Get ready to feel the burn and huff out some breaths with this move! Really focus on tightening your core and not letting your butt rise into the air.
Tuck Jumps
Really focus on pulling your knees above your waist here. The idea is to recruit the fast-twitch muscle fibers in your legs to increase your explosive power. This move will make moves like heavy squats and sprints easier.
Jump Lunges
Really push through the heels and get nice and low in the lunges. Keep both knees at a ninety degree angle while in the lunge and keep your core tight to stabilize yourself! Do 6 reps per side.
Triceps Dips
The hardest part about triceps dips is keeping your elbows going behind you rather than flaring out to the side. Really focus on keeping your arms parallel to each other and I guarantee you will feel the burn in those arms!
V-Ups
V-ups are an excellent core workout that will also burn those abs! Bring you hands to meet your feet, making sure that you are not using momentum to pull your self up. Tighten that core and use those abs to create the v-shape with your body.
Pistol Squats
For each round, do six pistol squats per leg. The pistol squat is an extremely difficult move that requires you to use your legs and core while challenging your flexibility. Hold onto the back of a chair if this move is a little to difficult to do unassisted at first!
Plank Pikes
Plank pikes are a challenging move for your upper body. They target your shoulders and core, working both muscle groups from every angle. Really focus on pulling through your abs here, don’t just jump your feet in and out.
Frog Jumps
Say hello to the ultimate leg burner. If your legs were shaking before this, you better stiffen your resolve. Your quads and glutes are under constant tension which will create both a burn and some lean muscle.
Check out the video below to see exactly how these moves are done!
Do you have any favorite moves that you do on the go? Drop them in the comments so that I can check them out!
