8 Week Fitness Program

The Home Fitness Program For Champions!

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3 Minute Challenges

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)

 

Workout
Each round goes for 3 minutes. Perform 10 reps of each exercise within the round. Repeat and continue to complete as many full 10 reps as possible within the 3 minute round.

 

Round 1: Reverse Crunches / Standing Row
 Example: (begin round with a 3 minute timer)  perform: 10 x Reverse Crunches, 10 x Standing Row, 10 x Reverse Crunches, 10 x Standing Row, 10 x Reverse Crunches, 10 x Standing Row, ect.
  

Round 2: Push Ups / Sprawls

Round 3: Jump Squats / Star Jumps

Round 4: Chest Press / Biceps Curl

Round 5: Upright Row / Slow Mountain Climber

Round 6: Lunges / 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