8 Week Fitness Program

The Home Fitness Program For Champions!

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10 to 1 Sprint

 

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

Equipment List: Floor Mat, Resistance Band, 10-20m Shuttle Run

 

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

 

Workout
10-1 Count Down with 1x 10-20 metre sprint for the set.
Complete as many of the following rounds as you can within 20 minutes.

 

Round 1: Standing Row / Chest Press - with Sprint
  Example:
 10x Standing Row, 10x Chest Press – 20m Sprint
 9x Standing Row, 9x Chest Press – 20m Sprint
 8x Standing Row, 8x Chest Press – 20m Sprint
 7x Standing Row, 7x Chest Press – 20m Sprint
 6x Standing Row, 6x Chest Press – 20m Sprint
 5x Standing Row, 5x Chest Press – 20m Sprint
 4x Standing Row, 4x Chest Press – 20m Sprint
 3x Standing Row, 3x Chest Press – 20m Sprint
 2x Standing Row, 2x Chest Press – 20m Sprint
 1x Standing Row, 1x Chest Press – 20m Sprint
 

Round 2: Reverse Crunches / Squats - with Sprint
 

Round 3: Biceps Curl / Star Jumps - with Sprint


Round 4: Push Ups / Sprawls - with Sprint


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