After attending workouts this past month with the 12 Days of CHRISTmas and 12 Days of Fitmas… it was time to unveil the Dirty Dozen
Warm up
Abe Vigoda x12
Grass Grabbers x12
SSH x12
Imperial Walker x12
The thang
The Dirty Dozen
12 is the number
Each round add an exercise
Round 1. 12 burpees
then lunge 12 concrete squares
Round 2.
12 Burpees
12 Curls
then lunge 12 concrete squares
Round 3.
12 Burpees
12 Curls
12 Cross over Merkins (1 is 1)
then lunge 12 concrete squares
Round 4.
12 Burpees
12 Curls
12 Cross over Merkins (1 is 1)
12 Shoulder Presses
then lunge 12 concrete squares
Round 5 … change mode of transportation to Bernie Sanders and restart accumulation for rounds 5-8
12 Squats then Bernie 12 Square
Round 6.
12 Squats
12 4 count SSHs
then Bernie 12 Square
Round 7.
12 Squats
12 4 count SSHs
12 4 count mountain climbers
then Bernie 12 Square
Round 8.
12 Squats
12 4 count SSHs
12 4 count mountain climbers
12 4 count flutter kicks
then Bernie 12 Square
Reset again for 9-11 and change mode of transportation to mosey
Round 9
12. Coupon bench Presses
Then mosey 12 squares
Round 10.
12. Coupon bench Presses
12, 2 count Coupon twists (American Hammers)
Then mosey 12 squares
Round 11.
12 Coupon bench Presses
12 2 count Coupon twists (American Hammers)
12, Pull Throughs
Then mosey 12 squares
Round 12
12 reps of 1-11 above
Plus 12 Triceps
Thanks for allowing me to close out my 62nd trip around the Sun with this Q
