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By Chris Davis
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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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Barbell, Bodyweight, Medicine Ball, Pull up barAverage Exertion
Average Cardio Intensity
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Experience
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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).
Show More
Equipment
Barbell, Bodyweight, Medicine Ball, Pull up barAvg Exertion
Workout Type
Avg Cardio Intensity
Source
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.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 12 sets | 12 reps | 60s | |
2. Pull-up | 12 sets | 12 reps | 60s | |
3. Push-up | 12 sets | 12 reps | 60s | |
4. Medicine Ball Slam | 12 sets | 12 reps | 60s |
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