8 Week Fitness Program

The Home Fitness Program For Champions!

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Skip Trip

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

Equipment List: Skip Rope, Floor Mat


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


Each round goes for 4 minutes. The goal is to skip for the entire round. If and when you trip up or stop skipping for any reason within the 4 minute round, perform 3 reps of the penalty exercise for that round. Rest 30-60 seconds between rounds.


Round 1: Lunges (3x each leg)

Round 2: Burpees


Round 3: Jump Squats


Round 4: Push Ups


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