8 Week Fitness Program

The Home Fitness Program For Champions!

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30s Cards




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

Equipment List: Floor Mat, Resistance Band, Deck of Cards


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


Using a standard deck of cards, shuffle and then select a card at random. Using the guide below, perform the exercise allocated to that card for 30 seconds. Discard then select a new card and repeat. Rest for 30s after every 6-8 cards. 

Ace:  Reverse Crunches

2:  Mountain Climbers (fast)

3:  Lunges

4:  Biceps Curl

5:  Push Ups

6:  Prone Hold

7:  Mini Shuttle


8:  Upright Row


9:  Shuffles


10:  Jump Squats


Jack:  Star Jumps


Queen:  Bicycles


King:  Knee Highs


Joker:  Burpees


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