8 Week Fitness Program

The Home Fitness Program For Champions!

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Suicide Sprints

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

Equipment List: Floor Mat, Resistance Band, 6x Maker Cones


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 perform suicide sprints for 30 seconds, followed by a 10-30 second rest. Move onto the next exercise and repeat the set.


1 min Exercises, 30s Suicide Sprint, 10-30s Rest.

  • Lunges

  • Shuffles

  • Prone Hold

  • Knee Highs

  • Mountain Climbers (fast)

  • Squats

  • Push Ups

  • Standing Row

  • Star Jumps

  • Biceps Curl

  • Bicycles

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