8 Week Fitness Program

The Home Fitness Program For Champions!

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11. Skip Circuit


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

Equipment List: Floor Mat, Resistance Band, Skip Rope, 100-200m Run


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


Skip for 90 seconds, perform an exercise for 1 minute, then complete a 100-200m running circuit/ shuttle run. Repeat with the next exercise in the list. (Alternative to 100-200m run, perform knee highs for 45s). Rest 10-30 seconds between rounds.


Exercises: 90s Skip, 60s Exercises, 100-200m Run.

  • Squats
    Example: 90s Skip, 60s Squats, 100-200m Run. Rest 10-30s.

  • Mountain Climbers (fast)

  • Chest Press

  • Lunges

  • Standing Row

  • Shuffles

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