Triple Twelve Bodyweight Workout est 15 min

Dec
2012
13

posted by on Daily Workouts - 10-15 minutes

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This workout is made up of 3 rounds and in each round you do 12 reps of 3 different exercises. Yesterdays date, Dec 12, 2012 (12/12/12) inspired this workout and I really got into the triple part of it. Each of the three exercises ended up with a triple part to it: 3 plank jacks in the burpees, 3 pulses for the squats and 3 points for each rep of the ab chops, so really you do 36 ab chops per round. I thought the workout was fun and moved along well and it was a great one to get back into the groove after my week away. 

 

Triple Twelve Bodyweight Workout

Workout Breakdown

Do 3 rounds of the following

12 3 Plank Jack Burpees
12 3 Pulse Jump Squats
12 3 Point Ab Choppers (3 chops = 1 rep)

 

Workout on Video

 

My Times

Round 1 took me 5 min and 24 seconds.
Round 2 took me 4 minutes and 44 seconds.
Round 3 took me 4 minutes and 48 seconds.
My total time working out was 14 minutes and 56 seconds. ..but with a one minute break between rounds, would have been close to 17 minutes.

 

Exercise Descriptions

3 Plank Jack Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up and then do 3 plank jacks by jumping feet both out at the same time to wide legs and then back in to center. Each time your feet come back to center is one rep, so do this 3 times and then jump legs back in and jump up in the air.

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3 Pulse Jump Squats

 

Start with legs in a wide stance and with feet pointing out, squat down so legs are parallel with ground, squeeze the glutes and pulse 3 times, just raising and lowering a little for each pulse and then jump up so both feet are up a few inches from ground. Then when your feet hit the ground go right into another squat and continue with these movements for time or reps.

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3 Point Ab Choppers

 

Lying with back flat on ground, with knees bent and feet on ground and with arms outstretched behind head and hands held or close together, sit up and bring hands high in a circular motion overhead and down to the right side to ground, keeping arms outstretched throughout movement. Then reverse movement bringing torso back to ground and arms and hands back overhead. On the next rep bring hands between legs towards ground and for the third rep bring down hands to the left side, continue alternating bringing hands down to these 3 points. For this workout 3 ab chops equals one rep.

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Have a great workout!

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