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.

ExerciseIntervalSeconds
Star JumpsWork30
Rest10
Wall SquatsWork30
Rest10
Push UpsWork30
Rest10
CrunchesWork30
Rest10
Alternating
Lunges
Work30
Rest10
SquatsWork30
Rest10
Tricep Push UpsWork30
Rest10
PlankWork30
Rest10
High KneesWork30
Rest10
Left Split SquatWork15
Right Split SquatWork15
Rest10
Push Up with
Rotation
Work30
Rest10
Left Side PlankWork15
Right Side PlankWork15
Rest180
Rounds2

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.

ExerciseIntervalSeconds
10m Shuttle RunsWork45
Rest15
BurpeesWork45
Rest15
10m Bear CrawlsWork45
Rest15
BurpeesWork45
Rest15
10m Walking
Lunges
Work45
Rest15
BurpeesWork45
Rest15
Squat JumpsWork45
Rest15
BurpeesWork45
Rest15
10m Spiderman
Crawls
Work45
Rest15
BurpeesWork45
Rest15
10m Gorilla CrawlsWork45
Rest15
BurpeesWork45
Rest180
Rounds3

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.

ExerciseIntervalSeconds
10m Shuttle RunsWork120
Rest60
Forward Toe TapsWork120
Rest60
10m Shuttle RunsWork120
Rest60
Forward Toe TapsWork120
Rest60
10m Shuttle RunsWork120
Rest60
Forward Toe TapsWork120
Rest180
Rounds2

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!