8 Week Fitness Program

The Home Fitness Program For Champions!

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22. Forty Drop

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 the exercises below for the specified Reps in each Round.

 

Round 1:

Perform 40 reps of the following exercises.                 

  • Chest Press

  • Standing Row     

  • Lunges (40 reps in total - eg. 20 each leg)

  • Reverse Crunches        

 

Round 2:

Perform 30 reps of the following exercises.

  • Chest Press

  • Standing Row     

  • Lunges (30 reps in total - eg. 15 each leg)

  • Reverse Crunches

 

Round 3:

Perform 20 reps of the following exercises.                 

  • Chest Press

  • Standing Row     

  • Lunges (20 reps in total - eg. 10 each leg)

  • Reverse Crunches

 

Round 4:

Perform 10 reps of the following exercises.

  • Chest Press

  • Standing Row     

  • Lunges (10 reps in total - eg. 5 each leg)

  • Reverse Crunches

 

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