8 Week Fitness Program

The Home Fitness Program For Champions!

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

Equipment List: Floor Mat, Resistance Band, Skip Rope


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


Perform an exercise for 1 minute, then skip for 1 minute.


1 min Exercises / 1 min Skip

  • Push Ups
     Example: 1min Push Ups, 1min Skipping

  • Squats
    1min Squats, 1min Skipping

  • Upright Row
    1min Upright Row, 1min Skipping

  • Burpees
    1min Burpees, 1min Skipping

  • Standing Row
    1min Standing Row, 1min Skipping

  • Mountain Climbers (fast)
    1min Mountain Climbers (fast), 1min Skipping

  • Chest Press
    1min Chest Press, 1min Skipping

  • Lunges
    1min Lunges, 1min Skipping

  • Biceps Curl
    1min Biceps Curl, 1min Skipping

  • Reverse Punches
    1min Reverse Punches, 1min Skipping

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