Activ8 @home Workouts Week 6
Remember to check the recommended rest period for each HIIT exercise, as this changes occasionally – especially when performing exercises which focus on the left or right side of the body, such as split squats and step ups! Also take note that the rest at the end of each round is substantially longer than between each individual exercise interval.
Day 1
If available, use an exercise or yoga mat for additional safety when conducting YTI, crunches, push ups, planks, superman hold and mountain climbers. Use a step, sturdy coffee table or chair to conduct split squats as well as step ups.
Exercise | Interval | Seconds |
---|---|---|
Run on the Spot | Work | 30 |
Rest | 10 | |
Squats | Work | 30 |
Rest | 10 | |
YTI | Work | 30 |
Rest | 10 | |
Crunches | Work | 30 |
Rest | 10 | |
Squat Jumps | Work | 30 |
Rest | 10 | |
Mountain Climbers | Work | 30 |
Rest | 10 | |
Push Ups | Work | 30 |
Rest | 10 | |
Plank | Work | 30 |
Rest | 10 | |
Burpees | Work | 30 |
Rest | 10 | |
Left Split Squat | Work | 15 |
Right Split Squat | Work | 15 |
Rest | 10 | |
Superman Hold | Work | 30 |
Rest | 10 | |
Left Step Up | Work | 15 |
Right Step Up | Work | 15 |
Rest | 180 | |
Rounds | 2 |
Day 2
Give your body a chance to rest after performing the superman hold for the first time in the Activ8 @home program 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
Use an exercise mat for extra cushioning when conducting mountain climbers. Utilise a low brick wall in a courtyard, or other sturdy surface which can safely take the weight of your body to perform alternating step ups.
Exercise | Interval | Seconds |
---|---|---|
High Knees | Work | 45 |
Rest | 15 | |
Run on the Spot | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 15 | |
Squat Jumps | Work | 45 |
Rest | 15 | |
Alternating Step Up | Work | 45 |
Rest | 15 | |
High Knees | Work | 45 |
Rest | 15 | |
Run on the Spot | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 15 | |
Squat Jumps | Work | 45 |
Rest | 15 | |
Alternating Step Up | Work | 45 |
Rest | 180 | |
Rounds | 3 |
Day 4
If your muscles feel a bit stiff or sore, try some static stretches and take the day to recover.
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 footwear when performing shuttle runs and forward toe taps to prevent injury.
Exercise | Interval | Seconds |
---|---|---|
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Forward Toe Taps | Work | 120 |
Rest | 60 | |
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Forward Toe Taps | Work | 120 |
Rest | 60 | |
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Forward Toe Taps | Work | 120 |
Rest | 180 | |
Rounds | 2 |
Day 6
Give your leg muscles a well earned break today.
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 the last day of the week to rest and recover from your 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!