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
IntervalSeconds
Run on the SpotWork30
Rest10
SquatsWork30
Rest10
YTIWork30
Rest10
CrunchesWork30
Rest10
Squat JumpsWork30
Rest10
Mountain ClimbersWork30
Rest10
Push UpsWork30
Rest10
PlankWork30
Rest10
BurpeesWork30
Rest10
Left Split SquatWork15
Right Split SquatWork15
Rest10
Superman HoldWork30
Rest10
Left Step UpWork15
Right Step UpWork15
Rest180
Rounds2

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.

ExerciseIntervalSeconds
High KneesWork45
Rest15
Run on the SpotWork45
Rest15
BurpeesWork45
Rest15
Mountain ClimbersWork45
Rest15
Squat JumpsWork45
Rest15
Alternating Step UpWork45
Rest15
High KneesWork45
Rest15
Run on the SpotWork45
Rest15
BurpeesWork45
Rest15
Mountain ClimbersWork45
Rest15
Squat JumpsWork45
Rest15
Alternating Step UpWork45
Rest180
Rounds3

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.

ExerciseIntervalSeconds
10m Shuttle RunsWork120
Rest60
Forward Toe TapsWork120
Rest60
10m Shuttle RunsWork120
Rest60
Forward Toe TapsWork120
Rest60
10m Shuttle RunsWork120
Rest60
Forward Toe TapsWork120
Rest180
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!