Activ8 @home Workouts Week 5

Now you’re getting into the habit of performing HIIT workouts regularly throughout the week, it’s important to remind yourself to warm up before commencing each workout; no matter how keen you are to jump straight into exercising! This is achieved by engaging in gradual movements to increase your core body temperature. Dynamic stretches help to increase your range of movement and flexibility, preventing injury.

Day 1

Use a yoga or exercise mat, if possible, to perform push ups, tricep push ups, push ups with rotation, crunches, regular planks, as well as left or right side planks. Complete both left and right split squats using a suitably sturdy structure, which can safely take the weight of your body; such as a low brick wall in a courtyard, or a strong, wooden coffee table.

Exercise	Interval	Seconds
Star Jumps	Work	30
Star Jumps	Rest	10
Wall Squats	Work	30
Wall Squats	Rest	10
Push Ups	Work	30
Push Ups	Rest	10
Crunches	Work	30
Crunches	Rest	10
Alternating Lunges	Work	30
Alternating Lunges	Rest	10
Squats	Work	30
Squats	Rest	10
Tricep Push Ups	Work	30
Tricep Push Ups	Rest	10
Plank	Work	30
Plank	Rest	10
High Knees	Work	30
High Knees	Rest	10
Left Split Squat	Work	15
Left Split Squat	Work	15
Right Split Squat	Work	15
Right Split Squat	Rest	10
Push Up with Rotation	Work	30
Push Up with Rotation	Rest	10
Left Side Plank	Work	15
Left Side Plank	Work	15
Right Side Plank	Work	15
Right Side Plank	Rest	180
Rounds	2

Day 2

After doing so many different variations of push ups yesterday, your muscles definitely deserve a break!

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

Consider using a marker, such as a cone, or another stationary object without sharp edges for safety, such as a water bottle when doing shuttle runs. Conduct mountain climbers over an exercise mat, or carpeted area for extra cushioning.

Exercise	Interval	Seconds
10m Shuttle Runs	Work	45
10m Shuttle Runs	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
10m Bear Crawl	Work	45
10m Bear Crawl	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
10m Walking Lunges	Work	45
10m Walking Lunges	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Burpees	Work	45
Burpees	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
10m Spiderman Crawls	Work	45
10m Spiderman Crawls	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
10m Gorilla Crawls	Work	45
10m Gorilla Crawls	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	180
Rounds	3

Day 4

Give your muscles time to recover by taking a rest day.

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
10m Shuttle Runs with 2 Squat Jumps at each end	Work	120
10m Shuttle Runs with 2 Squat Jumps at each end	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs with 2 Squat Jumps at each end	Work	120
10m Shuttle Runs with 2 Squat Jumps at each end	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	60
10m Shuttle Runs with 2 Squat Jumps at each end	Work	120
10m Shuttle Runs with 2 Squat Jumps at each end	Rest	60
Forward Toe Taps	Work	120
Forward Toe Taps	Rest	180
Rounds	2

Day 6

Don’t forget to complete some static stretches, to prevent muscle soreness, after yesterday’s HIIT 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 7

Finish off the week by taking 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!