Complete as many rounds of the Dirty Dozen as possible in twenty minutes.
Perform each circuit without resting between exercises. Rest between rounds as necessary.
- Pull-ups (palms facing away)
- Chin-ups (palms facing towards)
- Leg Levers
- Diamond Push-ups
- Reverse Crunches
- Wide Push-ups
- Bicycle Crunches
- Hindu or Divebomber Push-ups
- Flutter Kicks
- Pull-ups & Chin-ups - Assisted Pull-ups/Chin-ups or Body Rows
- Push-ups (all varieties) - Knee or Countertop Push-ups
- Sit-ups, Leg Levers, & Flutter Kicks - Crunches and Reverse Crunches
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