I never realized how excited people were about 12-12-12, but with all the excitement here is a workout challenge to try today!
This Challenge is going to be 12 Rounds total, but the Challenge is to see how many rounds you can go while maintaining solid form in each of the 3 exercises! If that takes you all the way to Round 12, then awesome job.
Here are the 3 exercises
Kettlebell Swings: use your lats to lock in your back, drive your hips through @hip extension
Push Ups: butt tight, core tight to keep that invisible straight line from your head to feet.
Inverted Rows (from Barbell, TRX, or Jungle Gym straps): straight legs will be more difficult then bent legs. Don't reach with your back, rather pull yourself to the bar.
You will start with 12 reps of each exercise in Round 1, then 11 reps of each in Round 2, 10 reps in Round 3 and so on... The rest time will be what you need, but keep it short.
KB=kettlebell, PU=push up, IR=inverted row
Round 1: KB-12; PU-12, IR-12
Round 2: KB-11; PU-11, IR-11
Round 3: KB-10; PU-10, IR-10
Round 4: KB-9; PU-9, IR-9
Round 5: KB-8; PU-8, IR-8
Round 6: KB-7; PU-7, IR-7
Round 7: KB-6; PU-6, IR-6
Round 8: KB-5; PU-5, IR-5
Round 9: KB-4; PU-4, IR-4
Round 10: KB-3; PU-3, IR-3
Round 11: KB-2; PU-2, IR-2
Round 12: KB-1; PU-1, IR-1
Once again, always make sure you can maintain good technique throughout all the movements. It will be more beneficial for you to stop when you cannot maintain good posture and body mechanics, rather than work through it. Be smart and enjoy.
Accept the Challenge and leave comments below about what you thought! Happy 12-12-12!
Will any of these exercises affect someone with a degenerative disk in the lower back? I want to build a strong core. Thanks.
ReplyDelete@Anonymous: There are specific movements that must be performed perfectly before doing the following (Kettlebell swings, push-up, and inverted row). I would not advise this workout for a person with a degenerative disk disease because of the tempo of the workout. When people move quickly it is tougher to hold form especially in multiple set sessions. This does not mean that a person with a DD disease could not perform these movements. There is a much better program design that could be created if these exercises are necessary for someone to perform. What is the intent? You want to build a strong core, great! There are much better and safer exercises for you to be doing depending on your movement patterns.
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