8 Week Fitness Program

The Home Fitness Program For Champions!

Please reload

12. Dirty Dozen


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)


Perform 12 reps of each exercise. Attempt to repeat the entire list 12 times.



  1. Chest Press

  2. Standing Row

  3. Sprawls

  4. Biceps Curl

  5. Push Ups

  6. Reverse Crunches

  7. Mountain Climbers (fast)

  8. Burpees

  9. Bicycles

  10. Star Jumps

  11. Lat Hops

  12. Jumps Squats

Cool Down

Full body stretch out.

Please reload

The Rise Personal Training Park Ridge, QLD 4125


Brisbane Boot Camp Instructor
Fit For Life's Adventures