Dirty Dozen Workout

12 exercises / 12 reps / 3-4 sets

This workout is great if you have no equipment available and it can be adjusted to fit your time frame, 2 sets instead of 4, add weights if you wish to make it more challenging or you can of course do more sets.  So saddle up here we go...

Prisoner Squats - Feet planted firmly & slightly wider than hips, hands behind head with elbows wide & chest lifted. Lower into squat position, feet remain firmly planted, chest is lifted throughout movement.

Lateral lunge - Begin with feet hip width apart step one foot out wide to the side and lower into squat, push up through heel and return to start position. You can alternate legs or one at a time.

       

Mountain Climbers - Begin in Plank position bring alternating knees in towards chest quickly. To modify lower to forearms and tap alternating knees to floor.

Plank Jacks - Maintain plank position begin with feet hip width apart, jump feet apart and return to start position, just like jumping jacks. To modify you can alternate tap one foot out wide & back in than tap the other.

Push Ups - Begin in plank position but move hands out wider than your shoulders, core muscles are all braced, bend elbows lowering chest towards floor, firmly push into hands to raise back up.  Modify lower knees to floor.  Make sure you are lowering chest towards floor not just head.

Jump Squats - Just like it sounds, begin in squat position, power up through your feet to jump, land with both feet firmly on the floor and lower back down into that squat.

Jumping Jacks - We all know this from childhood,  when you land keep your knees slightly bent.  Modify take out the jump and tap one foot out at a time (heel jack), pictured below.

Tricep dips -  This move will require a chair, bench, step or stool in a position it will not slide. Take a seat on the bench, place you hands on the bench right next to your hips with fingertips forward, support yourself on your hands as you move your butt away from the bench.  Bend your elbows as you lower body down towards the floor and push up through your hands to raise you back up. Modify keep a bigger bend in the knees, straight legs is more challenging.

Bicycle crunches - Begin lying on back with hands behind head and knees bent with feet off floor, extend one as you twist upper body towards the bent knee and switch.  Keep the low back stationary, elbows remain open wide, shoulders relaxed and chin lifted throughout the movement. Modify keep feet on floor and raise one knee and twist.

Superman - Start lying face down, bring arms overhead or bend like field goal, feet hip width apart, keep abdominal muscles engaged as you raise both arms and legs together and lower.  Keep head in line with spine as you lift.  Modify alternate raising opposite arm and leg.

Russian Twist - Come to seated position with knees bent and feet on floor, lean torso back slightly keep those abdominal muscles contracted, maintain this position throughout the exercise. Bring arms in front of chest and rotate side to side, arms can be straight or cross arms in front of chest to modify.  Amp it up raise those feet off the floor and balance on your sits bones.

Burpees - Begin standing, squat down, jump feet back into plank, jump feet forward into jump up. Modify take out the jumps, step back into plank, step feet forward and stand up.  Amp it up add a push up in plank.

Rest 1-2 minutes between sets

cool down and stretch after last set

Questions about any of these or other exercises please ask.