Activ8 @home Workouts Week 4

Now that you are about to enter the fourth week of the Activ8 @home program, it’s a great opportunity to consider incorporating weights into your workouts, or if you are already using weights try increasing the amount being lifted. If you don’t currently have access to weights such as dumbbells, consider creative alternatives to standard weights, you may find around the home.

Day 1

If available, use an exercise mat when doing push ups, planks, crunches and flutters, or perform on carpet for extra cushioning. Swap the dip bars you would usually access at the gym to complete dips using the a step or arm of a sofa at home. Consider using a low brick wall, or strong wooden coffee table to conduct box jumps, as well as left and right split squats safely. If there is no suitable alternative structure at home, you can replace this exercise with step ups or tuck jumps, which don’t require any equipment!

Exercise	Interval	Seconds
Butt Kicks	Work	30
Butt Kicks	Rest	10
Wide Squats	Work	30
Wide Squats	Rest	10
Flutters	Work	30
Flutters	Rest	10
Crunches	Work	30
Crunches	Rest	10
Squat Hold	Work	30
Squat Hold	Rest	10
Push Ups	Work	30
Push Ups	Rest	10
Box Jumps	Work	30
Box Jumps	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
Dips	Work	30
Dips	Rest	10
Left Leg Single Squats	Work	15
Left Leg Single Squats	Work	15
Right Leg Single Squats	Work	15
Right Leg Single Squats	Rest	180
Rounds	2

Day 2

After trying out some new exercises, such as Flutters, for the first time in the Activ8 @home program yesterday, you may be experiencing some muscle stiffness. Remember to stretch your muscles to minimise the discomfort.

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 an exercise mat, if possible, when performing YTI and mountain climbers. Otherwise, conduct these exercises over a non-slip rug or carpeted floor for safety.

Exercise	Interval	Seconds
Squat Hold	Work	45
Squat Hold	Rest	15
Burpees	Work	45
Burpees	Rest	15
Left Static Lunge	Work	45
Left Static Lunge	Rest	15
Burpees	Work	45
Burpees	Rest	15
YTI	Work	45
YTI	Rest	15
Burpees	Work	45
Burpees	Rest	15
Squat Hold	Work	45
Squat Hold	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Right Static Lunge	Work	45
Right Static Lunge	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
YTI	Work	45
YTI	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	180
Rounds	3

Day 4

Allow your muscles to recover from all your hard work, by taking 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 5

Ensure you wear appropriate running shoes when performing shuttle runs and lateral jumps to prevent injury.

Exercise	Interval	Seconds
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Lateral Jumps	Work	120
Lateral Jumps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Lateral Jumps	Work	120
Lateral Jumps	Rest	60
10m Shuttle Runs	Work	120
10m Shuttle Runs	Rest	60
Lateral Jumps	Work	120
Lateral Jumps	Rest	180
Rounds	2

Day 6

After yesterday’s HIIT workout you deserve a day of 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 7

Well done – you have been improving your fitness, as a result of participating in the Activ8 @home program, for an entire month!

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