I've been doing Insanity for the last couple weeks, so I decided to design a Dirty Dozen for this weekend's workout using exercises from the series. Get ready to sweat!


What you'll need: A timer/alarm, water, towel, & some kick-ass tunes!
  • Warm up for 2-3 minutes with jumping jacks, jogging in place, shaking what your mama gave ya, etc...
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1. Power Jumps
              Begin in a squat. Using your arms to propel you, jump and bring your knees up as high as you can. Land softly in the starting squat position.

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2. Suicide Drills
             Sidestep to the right as fast as possible, touching the floor with one hand after 3-4 steps.  Repeat on other side. (Each side counts as one rep.)

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3. Push-Up Jacks
            Begin in a plank position. Jump your legs out wide while lowering yourself into a push-up. Jump back to plank while you straighten your arms.

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4. Low Plank Oblique
           Begin in a forearm plank. Bend your right knee and raise it toward your shoulder, engaging your obliques the entire time. Return to starting position. This is one rep. Switch sides until you get to 12.

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5. Upright Mountain Climbers
            Your legs are running with high knees, while your opposite arm reaches toward the ceiling. Keep your torso erect & abs engaged. One on each side= 1 rep.

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6. Ski Down
           Begin standing up straight with your feet together. Slightly bend your knees and jump laterally, landing softly with slightly bent knees. Switch directions. Use your arms to propel you, keep your body facing forward, & your feet close together.

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7. V Push- Up
            Start in a plank and walk your feet in toward your hands until your butt is in the air & your body makes a V. (Ignore her foot in the air in the picture; both feet should be on the floor, raised onto your toes.) Turn your hands in so fingertips are facing each other & lower into a push-up, elbows going out.

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8. Ski Abs
          Begin in plank position. Keeping your feet together, hop to one side of your body towards your hands while keeping your palms firmly planted on the ground. (Pictured right.) Hop back into plank, then hop to the other side of your body. One side= one rep.

9. 1-2-3 Heisman
                Shown in video below
10. Vertical Jump
               Pretty straight forward. Start standing with feet about shoulder width apart. Bend knees slightly, use arms to propel you, and jump as high as you can, raising your arms over your head while you're in the air.
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11. Triceps Dips
              Get into a tabletop position on the floor. Push your hips toward the ceiling, then bend arms and dip down. Return to starting position.

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12. In-Out Abs
               Start in a plank. Jump in toward hands, keeping feet together. Jump back to plank.

REPEAT!

Good luck, have fun, and KILL IT!!!
9/27/2013 04:46:56

I have just followed this workout 10 rounds and just finished push-up jacks of round 11 when the 30 mins were up. I really went for it and gave everything!!!!

I now need oxygen and an extra lung, lol.

Thanks for the routine I'm going to use it, myself and client's it's a killer.

Reply
9/30/2013 21:15:32

Start in a plank. Jump in toward hands, keeping feet together. Jump back to plank.

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