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 |
Rest | 10 | |
Wall Squats | Work | 30 |
Rest | 10 | |
Push Ups | Work | 30 |
Rest | 10 | |
Crunches | Work | 30 |
Rest | 10 | |
Alternating Lunges | Work | 30 |
Rest | 10 | |
Squats | Work | 30 |
Rest | 10 | |
Tricep Push Ups | Work | 30 |
Rest | 10 | |
Plank | Work | 30 |
Rest | 10 | |
High Knees | Work | 30 |
Rest | 10 | |
Left Split Squat | Work | 15 |
Right Split Squat | Work | 15 |
Rest | 10 | |
Push Up with Rotation | Work | 30 |
Rest | 10 | |
Left Side Plank | Work | 15 |
Right Side Plank | Work | 15 |
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 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
10m Bear Crawls | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
10m Walking Lunges | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
Squat Jumps | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
10m Spiderman Crawls | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
10m Gorilla Crawls | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
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 |
Rest | 60 | |
Forward Toe Taps | Work | 120 |
Rest | 60 | |
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Forward Toe Taps | Work | 120 |
Rest | 60 | |
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Forward Toe Taps | Work | 120 |
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!