8 Week Fitness Program

The Home Fitness Program For Champions!

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Elevator Workout

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)


5, 10, 15, 20, 25
Complete as many of the following rounds as you can within 20 minutes


Round 1: Standing Row / Chest Press
  5x Standing Row / 5x Chest Press
  10x Standing Row / 10x Chest Press
  15x Standing Row / 15x Chest Press
  20x Standing Row / 20x Chest Press
  25x Standing Row / 25x Chest Press

Round 2: Jump Squats / Biceps Curl


Round 3: Reverse Crunches / 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