What's The 'Dirty Dozen' Workout?

Step #1

After warming up your body, perform 12 repetitions of squats without carrying weights.

Step #2

Perform 12 repetitions of mountain climbers. Simply go into the position as shown in the picture and fold your leg and move it back as if you are climbing a mountain. Repeat with the other leg. Rest for 60 seconds.

Also Read: What Nobody Told You About Squats

Step #3

Perform 12 burpees and rest for 60 seconds. This workout involves squatting and jumping.

Step #4

Perform 12 chair dips and rest for 60 seconds. This will stimulate your hands.

Also Read: 7 Bodyweight Exercises For All Muscles

Step #5

Hold the plank position for 12 seconds and rest for 60 seconds.

Step #6

Perform 12 jumping jacks and rest for 60 seconds. Ensure that you do them fast to speed up your heart beat.

Step #7

Perform exactly 12 pushups and rest for 60 seconds.

Also Read: A Simple Weekly Workout Plan

Step #8

Perform 12 repetitions of lunges on both sides and rest for 60 seconds.

Step #9

Perform 12 sit ups and wait for 60 seconds before you move on to the next exercise.

Step #10

Perform 12 donkey kicks with both the legs and rest for a minutes.

Step #11

Do 12 pull ups keeping your hands shoulder width apart. Take a minute rest.

Step #12

Using a skipping rope, do 12 repetitions of jumps and your workout is finished. Take a walk for a minute and relax you body.

Doing this 3 times a week is also enough to keep you fit.