Dirty Dozen HIIT

Get down and dirty with the Dirty Dozen HIIT Workout. It’s a pyramid challenge for a full-body workout. Challenge your friends and see how many sets you can do!

How Does It Work?

 

Burpee – 1 rep

Press Up – 2 reps

Sit Ups – 3 reps

Russian twists – 4 reps

Plank Ups – 5 reps

Squat jumps  – 6 reps

Mountain climbers – 7 reps

Bicycle Crunches – 8 reps

Jumping Lunges – 9 reps

V Sits – 10 reps

Supermans with lateral raises – 11 reps

High Knees – 12 reps

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Supermans

Lie on your stomach. Lift your straight legs and arms off the floor, your arms reaching out in front of you. You should feel a squeeze in your back and glutes as you work to keep your legs raised. Hold the position then bringing your elbows back to your waist, you return to the starting position with legs and arms on the floor.

Mountain Climbers

Start in the high plank position. Ensure that your shoulders are above your wrists. Move each knee alternatively up towards your chest as if you were running.

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