8 Week Fitness Program

The Home Fitness Program For Champions!

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15. Circuit Time Drop


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

Equipment List: Floor Mat


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


With each round the time becomes less. As the timer goes down, intensity must go up!

Round 1: 45s per exercise
Round 2: 30s per exercise
Round 3: 20s per exercise


Exercises: Complete all exercises, then move onto the next round.

  • Prone Hold

  • Shuffles

  • Mountain Climbers (fast)

  • Lunges

  • Reverse Crunches

  • Mini Shuttles

  • Bicycles

  • Jump Squats

  • Star Jumps

  • Sprawls

  • Rest: 30-60s


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