8 Week Fitness Program

The Home Fitness Program For Champions!

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08. Lunge Day

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

Equipment List: Floor Mat, Resistance Band, 1x Marker Cone


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


Set Up - Place the marker cone 10 metres away from your workout station, clear of any obstacles.


Perform 15 reps of the first exercise, and then lunge walk to the marker cone and back again. Move straight onto the next exercise, perform 15 reps then lunge walk. Repeat the list as many times through as possible within 20 minutes.



  • Chest Press

  • Standing Row

  • Burpees

  • Upright Row

  • Reverse Crunches

  • Push Ups

  • Biceps Curl

  • Slow Mountain Climber

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