Monday 14 Jan 2008: DIRTY DOZEN

THE DIRTY DOZEN

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.

Advanced:

• Pull-ups (palms facing away)


• Sit-ups


• Chin-ups (palms facing towards)


• Leg Levers


• Push-ups


• Crunches


• Diamond Push-ups


• Reverse Crunches


• Wide Push-ups


• Bicycle Crunches


• Hindu or Divebomber Push-ups


• Flutter Kicks

Intermediate-Basic Substitutions:

• 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

Post results to Comments.