Intense Full Body No Equipment Workout - "Dirty Dozen" Challenge

Try this simple but challenging muscle building workout - you can do it at home!

September 09, 2016
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Intense Full Body No Equipment Workout - "Dirty Dozen" Challenge

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Body transformation is the result of overcoming new challenges. Don't let this process stop! Never let your body get used to the same workouts. New workout challenge is here – push your limits for a good muscle pump and burn.

The benefits

Full body workout for muscular strength and endurance. Workouts with many rounds, such as this 12 round workout, test your mental strength and determination – the only way to success is by learning to fight the part of you that wants to quit.

How to do it

Repeat 12 reps of Push Ups, V Ups and Lunges for 12 rounds. Resting time between rounds is 60 sec. Try to keep the resting times between exercises to minimum.

Advanced version: 12 Pike, Decline or Clap Push Ups, 12 V Ups, 12 Bulgarian Split Squats

Beginner version: 12 Knee Push Ups, 12 Crunches, 12 Squats

Create this workout in your Madbarz App. You can get unlimited space for saving custom workouts with the Madbarz Premium.


Post your time and points in the comments below!


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  • Gaurav 624 workouts (level 133)
    12×12Clapping push-ups,12×12 V ups, 12×12Bulgarian split squats . 502 points 27 mins. January 04, 2017
  • Allan Ventura 821 workouts (level 107)
    Got my leg workout for the week :) Completed Advanced Version in 43:43 for 472 points! November 03, 2016
  • Kahl Hakim 104 workouts (level 35)
    Awesome dirty dozen! 43:14 - 534 Points Advanced Version with added 12s Jump Rope. November 02, 2016
  • Paulo Barbosa 181 workouts (level 48)
    15:36 - 480 Points Advanced Version October 09, 2016
  • Rafael Marín 214 workouts (level 51)
    If I want to do pull ups instead of push ups, its okay? Or just adding pull ups for a really full body workout October 02, 2016

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