This is seriously a hard work out. We did this workout when my trainer was on holidays. I think the goal of the substitute trainer was to kill us. Seriously, we had the most brutal workout. It didn't help that I had been missing a week prior to doing this workout, but I still think it would have been a dirty workout, regardless. The trainer called it the Dirty Dozen. I think it was a very appropriate name.
We started with a warm up, whis is a bit unusual, but it wasn't horrible. We got our heart rates up and warmed up before we went to face death. The warm up was a collection of cardio activities from jogging, to high knees, to butt kicks, lateral squats and walking lunges. First of all I have no coordination to do walking lunges I always tip to one side while doing them. We had practicum students leading the workout and I am probably the worst student to teach. I rolled my eyes and proceeded through the warmup, only to be faced with a horrible workout on the white board.
The workout looked horrible, and we hadn't even started it yet. This is how the workout was written
2. TRX Jump squats/ TRX squats ( TRX is the name of the equipment we were using)
3. KB Swings/ OH press (KB= Kettle Bell/ OH = Over Head Press)
4. MB Slams (MB+ Medicine Ball)
5. Bosu push ups ( Bosu are those half balls)
Meaning we had to do these 5 exercises with descending reps, then repeat with ascending. So we started with 12 burpees, 12 TRX Jump Squats, 12 Kettle Bell Swings, 12 Medicine Ball slams, 12 Bosu Push , then 11 of each then 10 of each and so on and so forth. When we got down to 1 we started over again at 1 and worked our way back up to 12.
I made it to the end and back up to 3 reps of each exercise. Then I died, or wished I had.
We ended the 60 minute workout with ab exercises. We did a 1/2 tabata or three different Ab workouts. A tabata is 20 secs of work and 10 secs of rest 8 times. A half tabata is 20 secs of work 10 secs of rest 4 times. We did Bicycle crunches, the plank and V sit extender.
I was so sore after this workout!! But it was a great workout and one that can be altered for at home with little to no equipment.
For example you can do Burpees, Squats, Lunges, tricep dips on a chair, push ups. Then you can do the tabata as well of ab exercises. Yup try it let me know what you think!!!
6 years ago