8 Week Fitness Program

The Home Fitness Program For Champions!

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03. Elevator Sprint

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

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


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


5, 10, 15, 20, 25 with 1x 10-20 metre sprint for the set.
Complete as many of the following rounds as you can within 20 minutes


Round 1: Reverse Crunches / Biceps Curl - with Sprint
  5x Reverse Crunches, 5x Biceps Curl – 20m Sprint
  10x Reverse Crunches, 10x Biceps Curl – 20m Sprint
  15x Reverse Crunches, 15x Biceps Curl – 20m Sprint
  20x Reverse Crunches, 20x Biceps Curl – 20m Sprint
  25x Reverse Crunches, 25x Biceps Curl – 20m Sprint

Round 2: Squats / Push Ups - with Sprint


Round 3: Side Crunches / Standing Row - with Sprint

Cool Down

Full body stretch out.



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The Rise Personal Training Park Ridge, QLD 4125


Brisbane Boot Camp Instructor
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