Monthly Archives: October 2011

The Dirty Dozen

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 🙂