Activ8 @home Workouts Week 1

Welcome to Activ8 @home Week 1! It is important to always warm up, by stretching your muscles, before commencing a workout. This improves flexibility and prevents injury. For those Activ8 @home participants seeking an extra challenge, you can incorporate weights, like dumbbells, into many HIIT exercises. However, if you don’t have access to this equipment in your home, there are many creative alternatives you can substitute for weights or other apparatus. Check out these suggestions and consider including these items in your workout, if it is safe to do so. You can also view Frequently Asked Questions to become familiar with common terms used throughout the Activ8 @home program. Remember to drink plenty of water throughout your exercises, and ensure you cool down, by stretching your muscles again at the end of your workout. Please note the suggested rest periods, so that you can get the most out of each HIIT round!

Day 1

If you have an exercise mat at home, please use one to maximise your safety when performing push ups, tricep push ups, crunches, planks, as well as left or right side planks. Alternatively, perform over a carpeted area or a non-slip rug, if possible. If available, use a step or other sturdy structure, to conduct left or right split squats.

Exercise	Interval	Seconds
Star Jumps	Work	30
Star Jumps	Rest	10
Wall Squats	Work	30
Wall Squats	Rest	10
Push Ups	Work	30
Push Ups	Rest	10
Crunches	Work	30
Crunches	Rest	10
Alternating Lunges	Work	30
Alternating Lunges	Rest	10
Squats	Work	30
Squats	Rest	10
Tricep Push Ups	Work	30
Tricep Push Ups	Rest	10
Plank	Work	30
Plank	Rest	10
High Knees	Work	30
High Knees	Rest	10
Left Split Squat	Work	15
Left Split Squat	Work	15
Right Split Squat	Work	15
Right Split Squat	Rest	10
Push Up with Rotation	Work	30
Push Up with Rotation	Rest	10
Left Side Plank	Work	15
Left Side Plank	Work	15
Right Side Plank	Work	15
Right Side Plank	Rest	180
Rounds	2

Day 2

Enjoy your first rest day! Try some static stretches to help your muscles recover.

Can’t wait to keep training? Check out the PCYC Queensland Activ8 @home Facebook Group for daily challenges, innovative exercise ideas and fitness inspiration!

Day 3

When performing burpees and squat jumps, wear appropriate footwear to ensure safety.

Exercise	Interval	Seconds
10m Shuttle Runs	Work	45
10m Shuttle Runs	Rest	15
Burpees	Work	45
Burpees	Rest	15
10m Bear Crawls	Work	45
10m Bear Crawls	Rest	15
Burpees	Work	45
Burpees	Rest	15
10m Walking Lunges	Work	45
10m Walking Lunges	Rest	15
Burpees	Work	45
Burpees	Rest	15
Squat Jumps	Work	45
Squat Jumps	Rest	15
Burpees	Work	45
Burpees	Rest	15
10m Spiderman Crawls	Work	45
10m Spiderman Crawls	Rest	15
Burpees	Work	45
Burpees	Rest	15
10m Gorilla Crawls	Work	45
10m Gorilla Crawls	Rest	15
Burpees	Work	45
Burpees	Rest	180
Rounds	3

Day 4

Two workouts down means it’s time for another day of rest!

Can’t wait to keep training? Check out the PCYC Queensland Activ8 @home Facebook Group for daily challenges, innovative exercise ideas and fitness inspiration!

Day 5

Ensure you wear appropriate footwear when performing shuttle runs and forward toe taps to prevent injury.

Exercise	Interval	Seconds
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	180
Rounds	2

Day 6

Congratulations on completing your first week of the Activ8 @home HIIT workouts!

Can’t wait to keep training? Check out the PCYC Queensland Activ8 @home Facebook Group for daily challenges, innovative exercise ideas and fitness inspiration!

Day 7

Take this additional day of rest as an opportunity to prepare some meals in advance if you are following the optional nutrition guide!

Can’t wait to keep training? Check out the PCYC Queensland Activ8 @home Facebook Group for daily challenges, innovative exercise ideas and fitness inspiration!