8 Week Fitness Program

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09. Ten Sprint Challenge

 

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

Equipment List: Floor Mat, Resistance Band, 10-20m Sprint

 

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

 

Workout
Begin each round with a 4 minute timer. Perform 10 reps of each exercise in the round, sprint 10-20 metres and return. Repeat as times as possible within the 4 minute round. Rest 30-60 seconds between rounds.

 

Round 1: Push Ups / Jump Squats
 Example: 10 x Push Ups, 10 x Jump Squats, Sprint 10-20m, 10 x Push Ups, 10 x Jump Squats, Sprint 10-20m, 10 x Push Ups, 10 x Jump Squats, Sprint 10-20m, ect.

  

Round 2: Reverse Crunches / Standing Row

 

Round 3: Biceps Curl / Sprawls

 

Round 4: Chest Press / Lunges


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