Activ8 @home Workouts Week 14

Tone your muscles in the Activ8 @home program this week and enjoy a Tabata circuit style workout on Day 3! Look out for changing recovery periods and rounds throughout the program.

Day 1

The first workout for week 14 is comprised of dual circuits, each followed by a short recovery period. Using an exercise mat or carpeted area for safety, perform Russian twists, push ups with rotation, cross crunches,and push ups with plank jacks.  Try challenging yourself to complete a third round of your workout!

Exercise	Interval	Seconds
Squats	Work	30
	Rest	15
Russian Twist	Work	30
	Rest	15
Burpees	Work	30
	Rest	15
Right Static Lunge	Work	30
	Rest	15
Left Static Lunge	Work	30
	Rest	15
Push Up with Rotation	Work	30
	Rest	15
Circuit #1 Recovery		15
Squat and Punch	Work	30
	Rest	15
Cross Crunch	Work	30
	Rest	15
Burpees	Work	30
	Rest	15
Right Static Lunge	Work	30
	Rest	15
Left Static Lunge	Work	30
	Rest	15
Push Up Plank Jack	Work	30
	Rest	15
Circuit #2 Recovery		15
Rounds	2 - 3

Day 2

Spend the day recovering from the dual circuits you performed 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 3

Today’s workout includes 5 Tabata circuits, with four exercises in each Tabata! Perform 4 rounds of the first two exercises before moving onto the next two; then you can rest for 2 minutes! Remember to utilise a non-slip rug or yoga mat when performing push ups, planks, mountain climbers and glute bridges for additional support.

Exercise	Interval	Seconds
Squats	Work	20
Squat Hold	Work	10
Rounds	4
Squat Jumps	Work	20
Squat Pulses	Work	10
Rounds	4
Tabata Circuit #1 Recovery		120
Push Ups	Work	20
Plank	Work	10
Rounds	4
Mountain Climbers	Work	20
Plank	Work	10
Rounds	4
Tabata Circuit #2 Recovery		120
Alternating Lunges	Work	20
Lunge Hold	Work	10
Rounds	4
Step Back Lunges	Work	20
Lunge Pulse	Work	10
Rounds	4
Tabata Circuit #3 Recovery		120
Glute Bridges	Work	20
Glute Bridge Hold	Work	10
Rounds	4
Sit Ups	Work	20
Sit Up Hold	Work	20
Rounds	4
Tabata Circuit #4 Recovery		120
Supermans	Work	20
Superman Hold	Work	10
Rounds	4
High Knees	Work	10
Slow Jog on the Spot	Work	10
Rounds	4
Tabata Circuit #5 Recovery		120

Day 4

Enjoy a day of rest, after integrating the new lunge pulse, plus the lunge, glute bridge, sit up and superman hold exercises! Remember to cool down, to assist with recovery.

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

Day 5 is another circuit based workout, but this time there is no rest between exercises! Don’t worry – you will still have 1 minute to recover from each circuit.  circuits. Remember to use a suitable surface, such as a carpeted area, when performing the elbow to hands plank, back extensions with clap and push ups with rotation. Consider safe alternatives found around the home such as a sturdy wooden coffee table as an alternative to the box you would use in the gym, when performing split squats and step ups. The arm of a sofa may serve as a substitute for dip bars when doing dips. Use a skipping rope if available to perform skips, or try air skips instead.

Exercise	Interval	Seconds
Left Split Squat & Right Split Squat	Work	60
Skipping	Work	60
Dips	Work	60
Skipping	Work	60
Left Step Up & Right Step Up	Work	60
Skipping	Work	60
Circuit #1 Recovery		60
Elbows to Hands Plank	Work	60
Shuttle Runs	Work	60
Back Extension with a Clap	Work	60
Shuttle Runs	Work	60
Push Up with Rotation	Work	60
Shuttle Runs	Work	60
Circuit #2 Recovery		60
Rounds	2

Day 6

You deserve an entire day of rest, after completing the circuit based workout yesterday – without rests!

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

Rest for a second day, so you feel replenished for next week’s 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!