8 Week Fitness Program

The Home Fitness Program For Champions!

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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)

 

Workout
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.

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The Rise Personal Training Park Ridge, QLD 4125

 

Brisbane Boot Camp Instructor
Fit For Life's Adventures