Activ8 @home Workouts Week 11

All the workouts throughout Week 11 have one particular exercise in common – lunges! Don’t worry, this doesn’t mean your workouts are necessarily repetitive, each workout focuses on a different version of the Activ8 Trainers’ favourite exercise for leg muscles. Also, there is a circuit style workout on Day 5, so you can continue to become more confident performing multiple rounds, with longer recovery periods.

Day 1

Use an exercise mat to perform push up plank jack, back extension with clap, flutters, mountain climbers, dead bugs, and four point kneeling hover. Alternatively, do these exercises over a carpeted area for extra cushioning. If you are able to complete 3 rounds of this workout easily, challenge yourself to complete a fourth round!

Exercise	Interval	Seconds
Bear Crawls	Work	30
Bear Crawls	Rest	10
Push Up Plank Jack	Work	30
Push Up Plank Jack	Rest	10
Burpees	Work	30
Burpees	Rest	10
Right Static Lunge	Work	30
Right Static Lunge	Rest	10
Left Static Lunge	Work	30
Left Static Lunge	Rest	10
Squat Jumps	Work	30
Squat Jumps	Rest	10
Back Extension with a Clap	Work	30
Back Extension with a Clap	Rest	10
Flutters	Work	30
Flutters	Rest	10
Mountain Climbers	Work	30
Mountain Climbers	Rest	10
Dead Bugs	Work	30
Dead Bugs	Rest	10
Four Point Kneeling Hover	Work	30
Four Point Kneeling Hover	Rest	10
Rounds	3 - 4

Day 2

Spend the day resting, to recover from integrating new exercises such as the the push up plank jack, four point kneeling hover and back extension with a clap into your Activ8 @home program.

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

If you don’t have dip bars at home, use the arm of a sofa, or steps to perform dips. Utilise a suitably sturdy structure, such as a low brick wall in a courtyard, or a strong, wooden coffee table; which can safely take the weight of your body to perform box jumps. A yoga mat or non-slip rug will provide extra cushioning for elbow to knee push ups and cross crunches. Consider challenging yourself to complete a fourth round of this workout – we believe in you!

Exercise	Interval	Seconds
Squats	Work	40
Squats	Rest	15
Air Skipping	Work	40
Air Skipping	Rest	15
Wall Squat	Work	40
Wall Squat	Rest	15
Left Lateral Lunge	Work	40
Left Lateral Lunge	Rest	15
Right Lateral Lunge	Work	40
Right Lateral Lunge	Rest	15
Dips	Work	40
Dips	Rest	15
Box Jumps	Work	40
Box Jumps	Rest	15
Elbow to Knee Push Up	Work	40
Elbow to Knee Push Up	Rest	15
Cross Crunch	Work	40
Cross Crunch	Rest	15
Rounds	3 - 4

Day 4

Enjoy a day of rest, after integrating new exercises, the elbow to knee push up and cross crunch into your Activ8 @home program yesterday!

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 is comprised of 6 short circuits. Perform 8 rounds of each circuit, before taking an extra long rest so your body can recover, before proceeding to the next circuit. Remember to use an exercise mat, or suitable surface, when performing push ups, sit ups and plank shoulder taps.

Exercise	Interval	Seconds
Run on the Spot	Work	20
Run on the Spot	Rest	10
Push Ups	Work	20
Push Ups	Rest	10
Circuit #1 Rounds	8
Circuit Recovery		120
Shadow Box	Work	20
Shadow Box	Rest	10
Sit Ups	Work	20
Sit Ups	Rest	10
Circuit #2 Rounds	8
Circuit Recovery		120
Plank Shoulder Taps	Work	20
Plank Shoulder Taps	Rest	10
Alternating Lunges	Work	20
Alternating Lunges	Rest	10
Circuit #3 Rounds	8
Circuit Recovery		120
Skater Jumps	Work	20
Skater Jumps	Rest	10
Half Burpees	Work	20
Half Burpees	Rest	10
Circuit #4 Rounds	8
Circuit Recovery		120
Mountain Climbers	Work	20
Mountain Climbers	Rest	10
High Knees	Work	20
High Knees	Rest	10
Circuit #5 Rounds	8
Circuit Recovery		120
180 Degree Squat Jumps	Work	20
180 Degree Squat Jumps	Rest	10
Squat with Knee Kick	Work	20
Squat with Knee Kick	Rest	10
Circuit #6 Rounds	8
Circuit Recovery		120

Day 6

You deserve an entire day of rest, after performing a total of 48 rounds of exercise in yesterday’s workout!

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 another day to rest, after trying new exercises such as the shadow box, plank shoulder taps and squat with knee kick in your Activ8 @home program.

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