Weekend Workout: Dirty Dozen 3 - Bad ‘Ass’ Bootcamp.
Who’s ready to get down & DIRTY?
Dirty Dozen 3 is designed to keep your heart pumping while targeting your entire body. It’s intense: PUSH yourself to do as many rounds as you can.
It’s also a bad ASS challenge: this workout is heavy on the booty! Make sure to stretch well afterwards & take breaks when you need to!
You do NOT need weights for any of these exercises. Intermediate & Advanced exercisers may want to add 5-20lb dumbbells to make the moves more challenging. Start low in your first round, then add more weight if desired. Read notes for how to suit the exercises to your level.
Time: 30 Minutes
Warm Up: Run in place, squat, jumping jacks, dance - ANYTHING. Move for 5 minutes before you start. Cool down with a march in place before stretching.
You’ll need: A mat, a timer, dumbbells, a chair/bench, a towel and a KILLER attitude!
Goal: Complete as many rounds of these exercises as possible in 30 minutes.
12 exercises, 12 reps each. No breaks scheduled in between, but take them if you need it. *The shorter your breaks, the better your time.