The Dirty Dozen Workout


Dirty Dozen: Total body workout

Video taken from the channel: Diane Flores @ Living The Goddess Life


Conditioning Complex The Dirty Dozen

Video taken from the channel: synergyfitnessteam


The Dirty Dozen Rope Climbing Scene

Video taken from the channel: Rich Maurer


Dirty Dozen: 10 Minute Sneak Peek Workout

Video taken from the channel: Autumn Calabrese


DIRTY DOZEN No Equipment Home Workout

Video taken from the channel: abSHAPE


The Dirty Dozen workout

Video taken from the channel: Exercise at home with The Dillon Twins


Real Prison Workout: The Dirty Dozen!

Video taken from the channel: Jack Hill

The Dirty Dozen Bodyweight Workout 3,2,1 Power Squat. Stand with the feet slightly wider than hip distance, with your weight in the heel of the foot. Back Lunge Balance. Stand on the left foot with the right knee lifted at hip height.

Step the right leg back and bend Barebones Burpee. This burpee. Switch sides and repeat, lunging left leg to 12:00, 9:00 and 7:00.

1. Clock Lunges: Stand with feet hip-width apart, hands on hips. Lunge right leg forward, to 12:00; return to start. 2. Inchworm Plank Lifts: Stand with feet and legs together and bend forward from waist, placing palms on floor in.

A typical SSR workout might be two 30-minute SSR intervals separated by 5 minutes of easy recovery. The RPE for SSR is 7-8 and it will take a bit of extra attention to be careful not to let your intensity level creep up toward TempoRun territory on climbs. SteadyStateRuns can be done on flat, uphill or slightly rolling terrain.

A Word on Recovery. The perfect bodyweight workout you can do right at home with no equipment requiredit’s called the Dirty Dozen workout with 12 sets of 12 reps each time. This workout includes 4 exercises and a serious amount of reps to increase your strength, shred fat, and Tone and Tighten your whole body. The Dirty Dozen – At Home Total Body Workout.

This dirty dozen workout is short on time, long on results. Get set, get ready, get dirty. The Protocol.

The protocol for this workout is 12 reps per exercise, 12 exercises, and 12 minutes. This is an AMRAP workout, which means that you are going to do the exercises back to back, getting in as many rounds, or sets, as possible in 12 minutes. 7 DAY CHALLENGE 7 MINUTE WORKOUT TO LOSE BELLY FAT THE DIRTY DOZEN CHALLENGE| By @prgang and @bloveislife Duration: 18:06. Fresh Off The Couch With B. Ward Recommended for you. 12 exercises, 12 reps, 12 rounds!

Published on Apr 2, 2017 In this video, Autumn is joined by Anna Renderer, host of POPSUGAR Fitness Class FitSugar, to demonstrate the “Dirty Dozen” workout – one of two workouts Autumn created to. Instructions. For this workout, super set each pair of exercises (back and forth between the two), completing repetitions in descending order starting at 12 and ending at 1 for each exercise.

For example, complete 12 repetitions for exercise 1, then complete 12 repetitions for exercise 2. Go right back to exercise 1 and do 11 repetitions and then 11 for exercise 2, all the way down to one repetition. The best thing about this dirty dozen workout is that it engages the whole body and doesn’t need any equipment. It also fires up your endurance levels.

List of related literature:

THE FINAL WOD WOD #3 was composed of three classic compound movements: kettle-bell swings, burpees, and thrusters.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

First, each of the body types has three core workouts and an off-day routine—the beginner core workout (for those who are sedentary), the active core workout and the advanced workout.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

To get the rest of the workouts, simply download the free bonus material that comes with this book ( or pick up a copy of The Year One Challenge for Men ( if you’d prefer the workouts in the form of a digital or hard-copy book.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Workout 2: Tabata Sets Perform a 10-to-15-minute warm-up, then complete 8 rounds of 20 seconds of a single exercise (burpees, jumping jacks, mountain climbers, kettlebell swings, squats, treadmill running, cycling, rowing machine—you choose) with 10 seconds of rest between rounds.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Jason uses the Fitnessgram, which includes the following tasks: the pacer or one-mile (1.6 km) walk—run; percent body fat or body mass index; curl-up test; trunk lift; push-up, modified pull-up, or flexed arm hang; sit-and-reach or shoulder stretch.

“Inclusive Physical Activity: Promoting Health for a Lifetime” by Susan L. Kasser, Rebecca K. Lytle
from Inclusive Physical Activity: Promoting Health for a Lifetime
by Susan L. Kasser, Rebecca K. Lytle
Human Kinetics, 2013

Normally you would do all sets of the hang clean, then all sets of the front squat, but with the combination movements, you perform five reps for the hang clean and then on your last rep you keep the bar across your upper chest and shoulders and go right into your front squat for five reps.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Use the same poundage for one week of three sessions or at least three workouts, If you are training three days a week, make them alternate days with a rest between, not three in a row and then a lay-off.

“Running to the Top” by Arthur Lydiard, Garth Gilmour
from Running to the Top
by Arthur Lydiard, Garth Gilmour
Meyer & Meyer, 1997

Twenty resistance-trained men performed different exercises order of upper body (bench press) and lower body (squat) exercises; (i) upper body to lower body (order A) and (ii) lower body to upper body (order B) in random arrangement for three sets with 120 s rest inter-set.

“Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)” by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, Nur Fahriza Mohd Ali, Denise Koh Choon Lian, Kok Lian Yee, Nik Shanita Safii, Sarina Md Yusof, Nor Farah Mohamad Fauzi
from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC)
by Mohd Hasnun Arif Hassan, Ahmad Munir Che Muhamed, et. al.
Springer Singapore, 2020

A great way to mix them up: Do one of the first three workouts early in the week, then choose a second from numbers 4 through 7 later in the week, at the track.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hi Michael just a quick question regarding your incarceration. What is the best way to tell your family and friends what ypuve done and that you are sorry and just want to make it right somhow??

  • This is awesome! The HR has gotta be 160 to 180 beat a minute! I love when it feels like the heart is going to come through the chest. This is great conditioning, but it helps you focus and control your breathing for wrestling. This guy is in great shape, and you can see it’s kicking his ass.

  • To anyone who wants to know the exercises he was doing without having to re watch the video: power clean 3×10 shoulder press 3×10 squat 3×10 press ups 3×10 upright row 3×10 behind neck press 3×10 dorsal raise (seal) 3×10 bent over row 3×10 sit ups 3×10 bicep curls 3×10 oblique planks raise 3×10 burpees x20

  • Good Channel Jack Hill!

    Speaking to some geezers who have done a bit of bird, a lot of the workouts were devised by ex-service screws who’d been in the army etc…

    One of the workouts I’ve heard of was doing a non-stop circuit for 40 minutes 
    Doing one lap around around the sports hall or perimeter 

    with eight body weight stations for 10 reps each exercise so for instance

    1x lap around the sports hall

    1. Press ups 
    2. sit ups
    3. Squat thrusts
    4. Burpees
    5. Diamond Press Ups
    6. Jumping Jacks 
    7. tuck jumps
    8. Leg raises 

    Then run around the sports hall again and repeat the circuit as many times as you can for 40 minutes without throwing up!

  • very few women use free weights.we used cross trainers,running machines,exercise bikes and my fave,the rowing machines,more.we also had classes like exercise to music,games like volley ball and lots of stuff that someone with arthritis cannot do.they are very careful if people are not in perfect health and monitor people carefully without obviously watching them.problems were that only times available for this kind of exercise,unless you chose exercise classes as your ‘work’,were periods in the evenings which left you open to missing ‘meds’ time,and that was not a good option for many people.also meant you had food that had been kept warm/cold for you,so even worse than it usually is.probably different in an open prison but i was in cat B for my entire sentence.was offered cat D but couldn’t trust myself.

  • Hey great video, was wondering if you could make a video elaborating more on “nonses” how they are treated, are they separated and other things, thanks keep up the good work.

  • A little film trivia about the movie. I met Mr. Lopez at a nice event in Palm Desert. In this scene he did not use a double and Lee Marvin really did shoot the rope underneath him. Because he was in good shape he really did scramble up the rope because there was not a net below!

  • Fitness Blender workouts are pretty good. I’m currently in the process of applying to be a screw but your videos are informative for me as well. I almost ended up working in HMP Kirkham but thought I’d go for Strangeways instead. ��

  • @jhashey It’s so hard I know!!! I do it once every week,only difference is that instead of 12 reps I do 60 sec. countdown and as many reps I can do until that minute pass,and rest for 30 sec.And try not to repeat exercises as well! Killer workout!

  • Thanks for uploading this. It’s motivated me to start working out again (I need to burn some off but had to go easy because of hayfever and a flare of runner’s knee). I’ll probably have to skip/modify some for now.

  • oMG love love you autumn so much and love love you and for your awesome channel these are such awesome awesome moves absolutely love this work out going to add this to my weekly routine thank you so much

  • Hi Joe This is a killer. If one is in a hypertrophy phase, would this protocol interfere with muscle building? Would sprint training be better to go along with hypertrophy and if so, what would be the proper work:rest ratios. Thanks a lot.

  • Lee Marvin was a marine who’d been wounded at Saipan, Bronson climbed out of poverty in a coal mining town, Clint Walker was a giant who’d been a river man and oilfield roughneck, Jim Brown was the most daunting athlete of his generation. Wow. Even the wimpiest guy was cool, because Trini Lopez had been a pal of Buddy Holly’s.

  • great post though jack.shame they can’t show this in the prison.would be so helpful for prisoners to know this workout ‘during’ their sentence,rather than after

  • Hi Jack. Been waiting for this video ever since you mentioned this workout back in January! Thanks for the upload.

    A few questions.

    1) At Kirkham (D-cat) was the gym open every day? How often did you get to the gym?
    2) Was it very busy? Did you have to wait for equipment?
    3) Did you see any evidence of steroid use amongst any of the other inmates?
    4) How long after doing the Dirty Dozen exercise did you notice the muscle development on your body?
    5) Do you still do the Dirty Dozen now? How often?
    6) Finally did you say it was a 30kg weight bar you were using?

  • Correct me if I’m wrong,but shouldn’t we do 12 reps of each exercise…or 24 if we are using 2 hands or 2 legs so that every leg/hand gets 12 reps not 6,hope you understand what I’m trying to say…no hate just a question,love the workout routine! 😉

  • hi jack, class vlog again!! ive got a request if thats ok! could you do a vlog on some of the general reasons you experienced as to why fights and altercations broke out in prison? and how were they resolved? that would be useful! thanks jack!

  • @vince108 Thanks Vince! I gave beginner and intermediate variations over at that website post (link in description) to make it practical for anyone. Joe