8 Week Fitness Program

The Home Fitness Program For Champions!

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14. The Shuttle Run

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

Equipment List: Floor Mat, Resistance Band, 200-300m Running Circuit/ Shuttle Run


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



Set up a 200-300m running circuit/ shuttle run. Complete the following Rounds as fast as possible.


Round 1: Shuttle Run 200-300m


Round 2: 30 x Burpees - Shuttle Run


Round 3: 50 x Standing Row - Shuttle Run


Round 4: 50 x Squats - Shuttle Run


Round 5: 50 x Reverse Crunches - Shuttle Run


Round 6: 30 x Push Ups - Run

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