Activ8 @home Workouts Week 3

Remember to check the number of rounds required for each HIIT workout, as this varies throughout the week! Aim to rest for the periods specified between each exercise. However, you may need to take shorter, or longer rests between exercises, or at the end of each round, depending on your current fitness level.

Day 1

If available, use an exercise mat when performing renegade rows, bicycles, push ups with rotation, butterfly sit ups, left or right leg raised planks and glute bridges. Alternatively, perform these exercises over a on-slip rug or carpeted area, if possible, as a safety precaution. You can challenge yourself further by using dumbbells or substitute weights when performing renegade rows! You can perform dips without designated dip bars, like you would find in the gym. Consider alternative, sturdy options within the home, such as the steps of a staircase, or back of a chair.

Exercise	Interval	Seconds
Star Jumps	Work	30
Star Jumps	Rest	10
Squat Jumps	Work	30
Squat Jumps	Rest	10
Renegade Row	Work	30
Renegade Row	Rest	10
Bicycles	Work	30
Bicycles	Rest	10
Push Up with Rotation	Work	30
Push Up with Rotation	Rest	10
Burpees	Work	30
Burpees	Rest	10
Dips	Work	30
Dips	Rest	10
Butterfly Sit Ups	Work	30
Butterfly Sit Ups	Rest	10
Jumping Lunges	Work	30
Jumping Lunges	Rest	10
Left Leg Raised Plank	Work	15
Left Leg Raised Plank	Work	15
Right Leg Raised Plank	Work	15
Right Leg Raised Plank	Rest	10
Glute Bridges	Work	30
Glute Bridges	Rest	10
Left Lateral Lunge	Work	15
Left Lateral Lunge	Work	15
Right Lateral Lunge	Work	15
Right Lateral Lunge	Rest	180
Rounds	2

Day 2

After integrating some new exercises you haven’t done before in the Activ8 @home program during yesterday’s HIIT workout, such as bicycles and butterfly sit ups, you should take the day to rest!

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

Regular planks, plus elbows to hands planks, push ups and mountain climbers should be done over an exercise mat if available. Otherwise, try using a non-slip mat, or carpeted area to increase safety.

Exercise	Interval	Seconds
Plank	Work	45
Plank	Rest	15
Squats	Work	45
Squats	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Wall Squats	Work	45
Wall Squats	Rest	15
Elbows to Hands Plank	Work	45
Elbows to Hands Plank	Rest	15
Push Ups	Work	45
Push Ups	Rest	15
Plank	Work	45
Plank	Rest	15
Squats	Work	45
Squats	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Wall Squats	Work	45
Wall Squats	Rest	15
Elbows to Hands Plank	Work	45
Elbows to Hands Plank	Rest	15
Push Ups	Work	45
Push Ups	Rest	180
Rounds	3

Day 4

Take a break from your HIIT workouts today, in preparation for your longer work intervals tomorrow!

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 skipping, to prevent injury. If you don’t have a skipping rope handy, try air skips instead.

Exercise	Interval	Seconds
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Skipping or Air Skips	Work	120
Skipping or Air Skips	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Skipping or Air Skips	Work	120
Skipping or Air Skips	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Skipping or Air Skips	Work	120
Skipping or Air Skips	Rest	180
Rounds	2

Day 6

It’s a good idea to do some static stretches after several HIIT workouts, to prevent muscle stiffness. your muscles from becoming stiff.

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 a day to relax, before getting into your fourth week of high intensity interval training!

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