Need a fast, effective workout that covers it all? The Dirty Dozen workout delivers strength, cardio, and core conditioning in just one powerful circuit. With 12 exercises and 12 reps each, you’ll push every muscle group—and feel the results right away.
Because this routine uses minimal equipment, you can do it almost anywhere. Whether you’re working out at home or on the go, this high-energy challenge fits your schedule and fuels your progress.
💪 Why Try the Dirty Dozen Workout?
This circuit isn’t just efficient—it works. You’ll move quickly from one exercise to the next, combining strength and cardio for a full-body burn. In just one round, you’ll hit all major muscle groups while boosting endurance.
Better yet, you’ll stay mentally engaged and physically challenged from start to finish.
🧨 Your 12-Move Dirty Dozen Workout
Complete each move for 12 reps. Move fast, but focus on form.
🎯 Jumping Jacks – A great way to get the blood flowing
🔥 Plank Jacks – Fire up your core while keeping the pace
🏹 Forward Lunges – Strengthen quads, glutes, and balance
🏋️♂️ Deadlift to High Row – Build hamstrings and back power
💪 Curl & Press – Combine strength with shoulder mobility
🍑 Glute Bridges – Activate your posterior chain (glutes, hamstrings, lower back)
⚡ Mountain Climbers – Drive up your heart rate
🧘♀️ Side Lunges – Improve hip mobility and thigh strength
🚀 Jump Squats – Build explosive power and burn calories
🔁 Bicycle Crunches – Target those obliques
🤸♂️ Plank Shoulder Taps – Strengthen your core and arms
🏁 Burpees – Finish strong with a high-intensity challenge
🏋️ What You’ll Need
🟢 Dumbbells – One pair to challenge your strength
🟣 Mat or Towel – Comfort and grip for floor exercises
💧 Water Bottle – Stay hydrated while you move
No fancy equipment required. You can complete this Dirty Dozen workout with just the basics.
⚡ Pro Tips for Dirty Dozen Success
To make the most of this Dirty Dozen workout:
⏩ Keep transitions short – Stay moving and in the zone
🎯 Focus on form – Quality over speed for best results
⏸️ Take short rests – 15–30 seconds if needed
🚦 Listen to your body – Modify if needed, but challenge yourself
🔁 Repeat up to 3 rounds – The more you do, the more you gain
Even one round delivers serious results, so this is perfect for busy days.
🎥 Watch the Dirty Dozen Workout Video
🎬 Click below to watch the full workout and follow along with each move. From the first rep to the final burpee, you’ll stay motivated and on pace.
Start now and feel stronger in under 15 minutes!
🎯 Want More Like This?
🆕 Try the SPS Method à la carte – Our signature program blends strength, performance, and structure for powerful results—no membership required.
📺 Browse Our Workout Video Library – Choose from fat-burning circuits, core strength routines, mobility flows, and more—on your schedule.
💻 Instant Access, Zero Commitment – Buy once, keep it forever. Perfect for busy lifestyles and flexible training.
👉 Whether you’re building consistency or want an extra challenge, our à la carte workouts give you expert coaching without the strings.
💥 Train smart. Train strong. Pick your program and press play!
You don’t have to guess your way through fitness. We’ve got the tools, programs, and guidance you need to succeed.
👊 Let’s Keep Moving
Crush your Dirty Dozen workout today—and keep that momentum going. Explore our membership options or grab an à la carte program that fits your lifestyle.
🌟 Every workout moves you closer to your goals. Let’s train with purpose—together.
