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The Sparrow's Dozen

Google Sheet Workout Export

By Chris Davis

Experience Beginner (1-2 years)
Time 30 minutes/day
Goals

Build Muscle, Fat Loss, Gain Strength, Tone Body

Equipment

Barbell, Pull up bar, Bodyweight, Medicine Ball


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Average Exertion
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60%
Average Cardio Intensity
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40%
Source: www.popworkouts.com

The Sparrows Dozen is a cardio workout used at Gym Jones. This is a gym famous for the bodies of superheros like Henry Cavill (Superman), Ben Affleck (Batman) and Gerard Butler (300 Workout).

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Description


Day 1 - Sparrow's Dozen

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Instructions at Gym Jones, are to do 12 sets of each exercise. This is known as the “Sparrows Dozen.” This fat-burning, cardio workout is a challenge. Work on your form, and remember that breathing properly will help carry you through the routine.

Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1A. Barbell Deadlift
12 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1B. Pull-up
12 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1C. Push-up
12 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1D. Medicine Ball Slam
12 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/26/2019, UTC


Last Updated: 7/12/2021, UTC

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