Activ8 @home Workouts Week 10

As promised, the pace of the Week 10 workouts will keep you on your toes! There are no rest periods between exercises in the first workout of the week – aim to wait until you finish the entire round before taking a break! The second workout combines four short circuits, to give you a full body workout. You also have the option in the third workout to push yourself to complete a fourth round!

Day 1

Utilise an exercise mat to perform planks, mountain climbers, Russian twists and push ups with rotation. Alternatively, perform these exercises on a carpeted floor for extra cushioning. Utilise the back of a chair or arm of a sofa to perform dips.

Exercise	Interval	Seconds
Burpees	Work	30
Plank	Work	60
High Knees	Work	30
Walking Lunges	Work	60
Mountain Climbers	Work	30
Russian Twist	Work	60
Squat Jumps	Work	30
Wall Squats	Work	60
Gorilla Crawls	Work	30
Skater Jumps	Work	60
Push Up with Rotation	Work	30
Dips	Work	60
	Rest	60
Rounds	4

Day 2

Take a rest day, so your body can recover from the four rounds of intense exercises yesterday, without interval breaks!

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

Today’s routine is comprised of four short circuits, each targeting a different muscle area to ensure you get an all over body workout! Keep an eye on the changing rest periods and aim to complete two rounds. In this workout, it’s your choice whether you perform alternating step ups or box jumps, as well as skipping with a rope, or air skips. Use a suitably sturdy structure which can safely take the weight of your body, such as a strong wooden coffee table when doing alternating step ups or box jumps. Utilise an exercise mat, if available, to conduct renegade rows, elbows to hands plank, push ups, YTI, left and right side planks, mountain climbers, V ups and butterfly sit ups. Try using the steps of a staircase within the home or arm of a sofa to perform dips.

Exercise	Interval	Seconds
Skipping or Air Skips	Work	45
	Rest	15
Star Jumps	Work	45
	Rest	15
Shuttle Runs	Work	45
	Rest	15
Alternating Step Up or Box Jumps	Work	45
	Rest	60
Renegade Row	Work	45
	Rest	15
Elbows to Hands Plank	Work	45
	Rest	15
Push Ups	Work	45
	Rest	15
YTI	Work	45
	Rest	15
Dips	Work	45
	Rest	60
Left Static Lunge	Work	45
	Rest	15
Right Static Lunge	Work	45
	Rest	15
180 Degree Squat Jumps	Work	45
	Rest	15
Wall Squats	Work	45
	Rest	15
Squat with Kick	Work	45
	Rest	60
Left Side Plank	Work	45
	Rest	15
Right Side Plank	Work	45
	Rest	15
Mountain Climbers	Work	45
	Rest	15
V Ups	Work	45
	Rest	15
Butterfly Sit Ups	Work	45
	Rest	60
Rounds	2

Day 4

Take the day to rest, after incorporating new exercises in your Activ8 @home program, including 180 degree squat jumps and V ups.

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

The last workout of the week returns to 30 second work and 10 second rest intervals, which you have already encountered on many occasions throughout the Activ8 @home program. However, after completing three rounds, you have the option to push yourself to complete another round of this HIIT circuit! When doing  crunches, glute bridges, back extensions, push ups, flutters and bicycles, remember to use an exercise mat, if available. Alternatively, perform over a non-slip rug, carpeted floor or even on the lawn!

Exercise	Interval	Seconds
Left Split Squat	Work	30
	Rest	10
Right Split Squat	Work	30
	Rest	10
Bear Crawls	Work	30
	Rest	10
Crunches	Work	30
	Rest	10
Glute Bridges	Work	30
	Rest	10
Back Extensions	Work	30
	Rest	10
Jumping Lunges	Work	30
	Rest	10
Squat and Punch	Work	30
	Rest	10
Lateral Jumps	Work	30
	Rest	10
Push Ups	Work	30
	Rest	10
Flutters	Work	30
	Rest	10
Bicycles	Work	30
	Rest	60
Rounds	3 - 4

Day 6

Rest your muscles after pushing yourself to perform new exercises in the Activ8 @home program yesterday, like the squat and punch.

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

Enjoy another day of rest as you adjust to the different structure and pace of the new Activ8 @home workouts. Remember, you can also share your progress and accomplishments with other participants in the PCYC Queensland Activ8 @home Facebook Group!

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