Activ8 @home Workouts Week 15
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 | Repetitions | Seconds |
|---|---|---|
| Drill #1 | 300 (or 5 minutes) | |
| Push Ups | 5 | |
| Bicycles | 10 | |
| Mountain Climbers | 30 | |
| Drill #1 Recovery | 60 | |
| Drill #2 | 300 (or 5 minutes) | |
| Burpees | 3 | |
| Squat Pulses | 10 | |
| Squats | 10 | |
| Drill #2 Recovery | 60 | |
| Drill #3 | 300 (or 5 minutes) | |
| YTI | 5 | |
| Step Back Lunges | 10 | |
| Sit Ups | 10 | |
| Drill #3 Recovery | 60 |
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 | Repetitions |
|---|---|---|
| 3km Run or 1.5km Power Walk | Work | 1 |
| Burpees | Work | 25 |
| Squats | Work | 50 |
| Box Jumps | Work | 50 |
| Butterfly Sit Ups | Work | 50 |
| Mountain Climbers | Work | 100 (50 each side) |
| Renegade Row | Work | 50 (25 each side) |
| Burpees | Work | 25 |
| Rounds | 1 | |
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 |
|---|---|---|
| 10m Bear Crawls | Work | 50 |
| Rest | 10 | |
| Bicycles | Work | 50 |
| Rest | 10 | |
| Sumo Squat Jumps | Work | 50 |
| Rest | 10 | |
| Push Up with Rotation | Work | 50 |
| Rest | 10 | |
| Rocking Plank | Work | 50 |
| Rest | 10 | |
| Russian Twist | Work | 50 |
| Rest | 10 | |
| Skater Jumps | Work | 50 |
| Rest | 10 | |
| Left Lateral Lunge and Right Lateral Lunge | Work | 50 |
| Rest | 10 | |
| Renegade Row | Work | 50 |
| Rest | 10 | |
| Sit Up with Rotation | Work | 50 |
| Rest | 10 | |
| Tuck Jump | Work | 50 |
| Rest | 10 | |
| Close Grip Push Up | Work | 50 |
| Rest | 90 | |
| 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!