Activ8 @home Workouts Week 7

You’re about to start Week 7 of the Activ8 @home program, which is another opportune moment to consider incorporating more weights into your workouts, or if you’re already using weights, increase the amount being lifted, if possible! Don’t worry if you don’t already have traditional weights such as dumbbells at home – there is a range of innovate alternatives you can find around the home to use as weights instead.

Day 1

Use an exercise or yoga mat, if available, to perform the superman hold, bicycles, push up with rotation, butterfly sit ups, left or right leg raised planks and glute bridges. If you don’t have dip bars at home, complete this exercise using the steps of a staircase, the back of a chair or arm of a sofa for support.

Exercise	Interval	Seconds
High Knees	Work	30
High Knees	Rest	10
Squat Jumps	Work	30
Squat Jumps	Rest	10
Superman Hold	Work	30
Superman Hold	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

If your body is sore after increasing weights yesterday, do some static stretches to help lengthen your muscles.

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

Perform regular planks, elbows to hands plank, push ups and mountain climbers over an exercise mat, or alternatively, a carpeted area for extra cushioning.

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 the day to rest, so your muscles can 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

Always ensure you wear appropriate running shoes when performing shuttle runs to prevent injury.

Exercise	Interval	Seconds
10m Shuttle Runs with 2 Burpees at each end	Work	120
10m Shuttle Runs with 2 Burpees at each end	Rest	60
Star Jumps	Work	120
Star Jumps	Rest	60
10m Shuttle Runs with 2 Burpees at each end	Work	120
10m Shuttle Runs with 2 Burpees at each end	Rest	60
Star Jumps	Work	120
Star Jumps	Rest	60
10m Shuttle Runs with 2 Burpees at each end	Work	120
10m Shuttle Runs with 2 Burpees at each end	Rest	60
Star Jumps	Work	120
Star Jumps	Rest	180
Rounds	2

Day 6

You’ve worked hard to integrate more weights into your HIIT workouts this week, so take a day to recuperate.

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 another day to rest – you have definitively earned it this week! Let your muscles rest 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!