8 Week Fitness Program

The Home Fitness Program For Champions!

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Mini Circuits


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 each exercise for 30seconds. Complete each circuit twice.


Circuit 1: 

  • Star Jumps

  • Push Ups

  • Slow Mountain Climber

  • Reverse Punches

  • Knee Highs

  • Lat Hops
    - Repeat


Circuit 2: 

  • Shuffles

  • Mountain Climbers (fast)

  • Prone Hold

  • Chest Press

  • Jump Squats

  • Bicycles
    - Repeat


Circuit 3:

  • Mini Shuttle

  • Sprawls

  • Reverse Crunches

  • Standing Row

  • Lunges

  • Biceps Curl
    ​- Repeat

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