The dirty dozen.

The dirty dozen. No, not a reference to an old war movie but a 12 exercise circuit you complete against the clock. You'll benefit from a quiet gym, but if you do find an exercise station is busy, miss it out and come back to it. Complete all the required reps before moving onto the next exercise. Time your self & Have another crack next week. Maintain good form throughout!



Treadmill 400 meters

Pull ups 12 reps

Press ups 24 reps

Step ups (10kg DB for men, 5 kg DB for women in each hand, 18″ step) 25 reps per leg

Row 500 meters

Lunges use same loading as step ups 12 reps per leg

Box jumps – 2 footed jump up, step down. Repeat! 18″ step 24 reps

DB Curl and press – 5kg DB for women, 10kg DB for men 24 reps

Sit ups 24 reps

Cycle 1km

2 handed DB swings – 8kg women, 15kg men for 24 reps

12 burpees