8 Week Fitness Program

The Home Fitness Program For Champions!

Please reload

01. Fitness Test

Time: Warm Up: 3 min.  Workout: Fitness Test.  Cool Down: 5 min.

Equipment List: Floor Mat


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


Complete the following tasks.


Part 1:    3km Run, Jog or Walk a pace comfortable for your fitness level. Complete 3km in the quickest time possible. (record the time)


Part 2:    Perform as many Push Ups as possible in 1 minute. (count the reps)


Part 3:    Perform as many Squats as possible in 1 minute. (count the reps)



* Keep a record of the results to compare at the end of the 8 weeks.


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