Activ8 @home Workouts Week 2

Well done on making it to Week 2 – getting started is the hardest part! Remember to warm up before a workout and cool down afterwards to ensure your muscles recover well.

Day 1

If you have access to an exercise mat, please use it to maximise your safety when performing push ups, crunches and renegade rows. Alternatively, perform these exercises over a carpeted area or a non-slip rug. Consider innovative alternatives to using a box or step, such as a sturdy coffee table, when completing split squats or step ups.

Exercise	Interval	Seconds
Run on the Spot	Work	30
Run on the Spot	Rest	10
Squats	Work	30
Squats	Rest	10
Back Extensions	Work	30
Back Extensions	Rest	10
Crunches	Work	30
Crunches	Rest	10
Squat Jumps	Work	30
Squat Jumps	Rest	10
Mountain Climbers	Work	30
Mountain Climbers	Rest	10
Push Ups	Work	30
Push Ups	Rest	10
Plank	Work	30
Plank	Rest	10
Burpees	Work	30
Burpees	Rest	10
Left Split Squat	Work	15
Left Split Squat	Work	15
Right Split Squat	Work	15
Right Split Squat	Rest	10
Renegade Row	Work	30
Renegade Row	Rest	10
Left Step Up	Work	15
Left Step Up	Work	15
Right Step Up	Work	15
Right Step Up	Rest	180
Rounds	2

Day 2

Take a rest day – you deserve it!

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

Use a skipping rope, if available, when skipping throughout this workout. If you don’t have a skipping rope handy, perform air skips instead. Make sure you have access to a suitable surface to perform alternating step ups.

Exercise	Interval	Seconds
Skipping or Air Skips	Work	45
Skipping or Air Skips	Rest	15
Run on the Spot	Work	45
Run on the Spot	Rest	15
Burpees	Work	45
Burpees	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Squat Jumps	Work	45
Squat Jumps	Rest	15
Alternating Step Up	Work	45
Alternating Step Up	Rest	15
Skipping or Air Skips	Work	45
Skipping or Air Skips	Rest	15
Run on the Spot	Work	45
Run on the Spot	Rest	15
Burpees	Work	45
Burpees	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Squat Jumps	Work	45
Squat Jumps	Rest	15
Alternating Step Up	Work	45
Alternating Step Up	Rest	180
Rounds	3

Day 4

Let your muscles recover by taking a day of rest before tomorrow’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 5

Ensure you wear appropriate running shoes when performing shuttle runs and forward toe taps, to prevent injury.

Exercise	Interval	Seconds
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	180
Rounds	2

Day 6

Don’t forget to perform some static stretching to prevent your muscles from getting stiff or sore!

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

Congratulations on making it through the first fortnight of 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!