Dirty Dozen Full Body Blast

Dirty Dozen Full Body Blast cardiocoffeeandkale.com

This is a great circuit workout that hits all parts of your body!  It's a metabolic circuit that blasts calories, and builds strength in your upper and lower body, as well as your core!  The beauty is that it requires no equipment and you can do it anywhere!  All you need is a timer and a towel to wipe off the sweat!  

Dirty Dozen Full Body Blast


  • 40 seconds on/20 seconds rest   (modify intensity by decreasing times to 30/15 or 20/10)

  • 2 -3 times through circuit for advanced

  • 1:00-2:00 minutes rest between circuits

  • 12 minutes per circuit

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.


  • none

Warm Up:  30 seconds each exercise

Jump Rope - Butt Kick - Jumping Jacks - High Knee Skips - Good Mornings - Squat to Kick  Lunges - Side Lunges


  1. 3 Pulse Jump Squat

  2. Side to Side Scissor Kicks

  3. Windmill Pushup

  4. Squat - Lunge - Squat - Reverse Lunge (Switch legs halfway round 3)

  5. Skaters

  6. Side Plank Crunch (Hold plank on elbows round 3)

  7. Walk Out Pushup

  8. Split Squat Pulse (Switch legs halfway round 3)

  9. Mt Climber

  10. Bird Dog (Switch halfway through round 3)

  11. Cross Legged Glute Raise (Both feet down round 3)

  12. Pike Pushup

Click on the exercise title for photo or video description.

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