I spent a year working in Taunton, Somerset, where there's a Royal Marines base. I trained there a few times and picked up an exercise routine called the Dirty Dozen!
It consists of 12 reps of each exercise. Each Round is cumulative (must include the previous set of rounds):
Round 1 = 12 Should Width Push ups
Round 2 = 12 Crunches
Round 3 = 12 Lunges
Round 4 = 12 Star Jumps
Round 5 = 12 Tricep Dips
Round 6 = 12 Shuttle Runs
Round 7 = 12 Leg Raises
Round 8 = 12 Diamond Push Ups
Round 9 = 12 Burpees
Round 10 = 12 V-Ups
Round 11 = 12 Squats
Round 12 = 50 quick sprint starts (25 on each leg)
I tried this out on my University Kickboxing club, who took ~40minutes to complete. I showed people it when I was working in an American summer camp and I started a little competition to see which pair could get the fastest time. From what I remember ~24minutes was the best.
I suggest people give it a go, record your time and try and beat it next time.
Enjoy :)
It consists of 12 reps of each exercise. Each Round is cumulative (must include the previous set of rounds):
Round 1 = 12 Should Width Push ups
Round 2 = 12 Crunches
Round 3 = 12 Lunges
Round 4 = 12 Star Jumps
Round 5 = 12 Tricep Dips
Round 6 = 12 Shuttle Runs
Round 7 = 12 Leg Raises
Round 8 = 12 Diamond Push Ups
Round 9 = 12 Burpees
Round 10 = 12 V-Ups
Round 11 = 12 Squats
Round 12 = 50 quick sprint starts (25 on each leg)
I tried this out on my University Kickboxing club, who took ~40minutes to complete. I showed people it when I was working in an American summer camp and I started a little competition to see which pair could get the fastest time. From what I remember ~24minutes was the best.
I suggest people give it a go, record your time and try and beat it next time.
Enjoy :)
I like the sound of this routine. I'm fairly slow of mind; can you clarify 'cumulative' because as it is described above, that would mean the better part of 200 press ups. This a proper workout.
ReplyDeleteHaha you're right! So you would do Round 1, then Round 1 and 2, then Round 1 and 2 and 3, etc.
ReplyDeleteI should have added this is normally done with a partner. So person A does it, while person B rests and provides motivation. Then switch. When person A reaches Round 6, B can start otherwise the rest periods become too long!
Sweet Jesus. I mean really, that is a great work out. I managed to put on a stone in muscle (from 9 and a half to just over 10 and a half) Since the weeks leading up to and after the birth of my (lovely)daughter I've lost a stone!
ReplyDeleteYeah, need some great workouts that can tie into being a dad.
Thanks.
Bare in mind im only 5ft 6", so my weight was normal for my height!
ReplyDelete