8 Week Fitness Program

The Home Fitness Program For Champions!

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Dirty Dozen

 

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 12 reps of each exercise. Attempt to repeat the entire list 12 times.

 

Exercises:

  1. Chest Press
     

  2. Standing Row
     

  3. Sprawls
     

  4. Biceps Curl
     

  5. Push Ups
     

  6. Reverse Crunches
     

  7. Mountain Climbers (fast)
     

  8. Burpees
     

  9. Bicycles
     

  10. Star Jumps
     

  11. Lat Hops
     

  12. Jumps Squats


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