8 Week Fitness Program

The Home Fitness Program For Champions!

Please reload

45s / 15s


Time: Warm Up: 3 min.  Workout: 20 min.  Cool Down: 5 min.

Equipment List: Floor Mat, Resistance Band


Warm Up
Be sure to warm up before starting any workout.
 e.g. Short jog, skipping, etc. (light exertion - building in intensity)


Perform an exercise for 45 seconds, then rest for 15 seconds between exercises. Perform all exercises in the list then repeat all.


45s Exercises, 15s Rest.

  • Burpees
    Example: 45s Burpees, 15s Rest.

  • Lunges

  • Bicycles

  • Jump Squats

  • Push Ups

  • Standing Row

  • Star Jumps

  • Mini Shuttle

  • Shuffles

  • Mountain Climbers (fast)

- Repeat

Cool Down

Full body stretch out.

Please reload

The Rise Personal Training Park Ridge, QLD 4125


Brisbane Boot Camp Instructor
Fit For Life's Adventures