8 Week Fitness Program

The Home Fitness Program For Champions!

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Ground Hog Day

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 the exercises in the list below for 45s each. Between each of the 45s Exercises perform the Ground Hog Exercise for that round.

Round 1:

Ground Hog Exercise - 20s Star Jumps

Round 2:

Ground Hog Exercise - 20s Lunges

45s Exercises: Complete each of the following exercises for 45s

  • Mountain Climbers (fast)
     Example: 45s Mountain Climbers (fast), 20s Star Jumps

  • Push Ups
    45s Push Ups, 20s Star Jumps

  • Burpees
    45s Burpees, 20s Star Jumps

  • Standing Row
    45s Standing Row, 20s Star Jumps

  • Mini Shuttle
    45s Mini Shuttle, 20s Star Jumps

  • Chest Press
    45s Chest Press, 20s Star Jumps

  • Shuffles
    45s Shuffles, 20s Star Jumps

  • Biceps Curl
    45s Biceps Curl, 20s Star Jumps


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