Fit Villains: Selfish, Shameless, Sassy, Fitness.

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. 

GUIDELINES: It’s YOUR workout. The heavier the weight, the slower you can go, but the more intense the exercise. These guidelines below are based on body weight or low weight reps. Advanced exercisers can opt for heavier weight and forget the guidelines.

(With 10lb dumbbells, I did 6 rounds. With 20lb dumbbells, I did 4 rounds. Both were INTENSE.)

Beginners: Aim for 2-3 rounds

Intermediate: Aim for 4 rounds

Advanced: Aim for 5+ rounds.

Remember, modify the moves to your level! It’s YOUR workout: no need to jump if you’ve got bad knees! Feel free to use modifications if you’re slowing down.

DIRTY DOZEN 3 - INSTRUCTIONS & MODIFICATIONS

1. Plank Row To Burpee

Note: This exercise can also be done with no weights. If your weights are too heavy, feel free to omit the jump.

A. Start by standing, feet apart, dumbbells in each hand. Squat down and place the dumbbells on the floor (hands under your shoulders). Step or hop back into plank.

B. Complete 2 rows, pulling your elbows up past your back, and squeezing your shoulder blades together. Try not to sway, and keep your core tight.

C. Reverse the motion and hop (or step) back to standing. Add a jump if you can (not necessary).

Modifiers: Do this move with no weights, step back instead of hopping back, and omit the jump.

2. + 3. Bulgarian Single Leg Squats

Note: Dumbbells recommended: keep your hands by your sides. 

A. Stand tall, facing away from a bench, chair or sofa. Lift one leg onto the bench. You may need to walk your other leg forward to get more distance. The higher the elevated leg, the harder this will be.

B. Lower DOWN (not forward) into a squat. Your weight should be in the heel of your standing leg, and make sure your knees stay over (and not past) the top of your toes. Lower until your quads are parallel to the floor. 

C. Lift up and squeeze your glutes. You’ll feel it. Repeat :)

Modifiers: You can do this move with no weight & reduce your range of motion. If you have trouble balancing, place a hand on a wall or another chair.

4. Uneven Pushups (with towel)

A. Start in a pushup position, from your knees or in plank. Keep your hips facing the floor.

B. Place a rolled up towel under one hand (you can also use a dumbbell). Lower down and perform one pushup.

C. Bring both hands together, then ”walk” your other hand out to the side into pushup position (other hand on the towel). Repeat switching sides for 12 reps total.

Modifiers: Do this move from your knees instead. (Knee trouble? Place a second towel under your knees for comfort, or roll up your mat for extra cushioning.

5. Overhead Towel Squats

Note: you can use resistance tubing or dumbbells for a tougher challenge.

A. Grab your towel, and grip it so that your hands are shoulder width apart. Raise your arms up over your head, keeping it tight. Don’t let it sag.

B. Lower down into a squat, pushing your booty back and bringing your thighs parallel (or close to parallel) to the floor. Squeeze your glutes as you raise.

C. Keep your arms overhead the entire movement, reaching towards the sky. Use the towel for resistance: you should be ”pulling” it to keep it tight. You’ll feel it in your shoulder blades.

Modifiers: lower your arms if you get tired.

6. Plie Squat Jumps

Note: You can opt to hold ONE dumbbell in your hands & perform more of a chopping motion.

A, Stand with your legs wide apart, toes turned out and arms at your sides. Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips 

B. Immediately jump up as high as you can, keeping your legs wide and extending your arms straight overhead. Land softly & repeat. 

Modifier: Omit the jump.

7. Star Crunches

Note: try this move with a dumbbell in your hands to make it harder.

A. Lie on your back, with legs together and feet pointed up to the ceiling. (you should look like an ”L”.)

B. Widen your legs into a ”V”, while crunching & reaching between them with your hands. You don’t have to crunch high: focus on using your abs.

C. Relax & repeat 12 times. Try to reach your fingertips a little further each time.

Modifier: keep your knees bent & feet on the floor as you reach.

8. Sliding Pikes (with towel)

Note: You don’t need to pike this high. Work up to it.

A. Start in plank position, with your feet on a towel. Shoulders directly over your hands. Keep your core & quads tight throughout the movement.

B. Using your CORE, slide your feet towards your hands while lifting your hips towards the ceiling. Hold for 1-2 seconds, then slide them back out to plank (you can slide just a little or a lot).

Modifier: Omit the towel, and step your feet in & out of the pike. You can also opt to slide one foot at a time (6 per side).

9. + 10. Romanian Deadlifts (Single Leg)

Note: Use dumbbells for this move. Hold it in the hand opposite to the standing leg.

A. Start in a standing position & lift one leg off the ground. Keep knees slightly bent & tighten your core for balance.

B. Keeping your back flat, hips neutral (and chest open), slowly lower your torso forward, hinging at the hips. Raise your leg straight behind you until your body forms a T and your arm hangs down from your shoulder. Return to start without touching the floor. 12 reps per side.

Modifier: Don’t use weights & tap down anytime for balance, or use a wall/chair to steady yourself.

11. + 12: Ski Jump To Cross Back Lunge

Note: use a dumbbell instead of a medicine ball for this move.

A. Start in a standing position, and perform one jump to your right. Land softly on one leg.

B. Cross back behind you into a curtsy lunge. Keep your weight firmly in the front heel. Lift up and jump back to starting position. Repeat 12 times per side.

Modifier: Step instead of jumping and omit the weight.

Kill it!