8 Week Fitness Program

The Home Fitness Program For Champions!

Please reload

10 to 1


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)


10-1 Count Down
Complete as many of the following rounds as you can within 20 minutes


Round 1: Push Ups / Squats
  10x Push Ups / 10x Squats,
  9x Push Ups / 9x Squats
  8x Push Ups / 8x Squats
  7x Push Ups / 7x Squats
  6x Push Ups / 6 Squats, 
  5x Push Ups / 5x Squats
  4x Push Ups / 4x Squats
  3x Push Ups / 3x Squats
  2x Push Ups / 2x Squats
  1x Push Ups / 1x Squats

Round 2: Star Jumps / Standing Row

Round 3: Reverse Crunches / Biceps Curl

Round 4: Chest Press / Mountain Climbers (fast)

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