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The Sparrow's Dozen

By Chris Davis

Experience
Advanced (3+ years)
Time
64 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Bodyweight, Medicine Ball, Pull up bar
Statistics
Average Cardio Intensity
50%
Average Exertion
70%
Description
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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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
12 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
12 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
12 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
12 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/26/2019, UTC


Last Updated: 5/20/2021, UTC

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