Activ8 @home Workouts Week 8

Congratulations on staying committed to improving your fitness by undertaking the Activ8 @home program for two whole months! Although you will definitely be getting the hang of HIIT workouts by now, it is still essential to warm up before very workout so your muscles can consume more energy, and to cool down afterwards, to disperse lactic acid.

Day 1

Perform superman hold, renegade rows, push ups, and planks over an exercise mat, if possible. Alternatively, perform over a non-slip rug or carpeted area for extra cushioning. Utilise a suitably sturdy structure, which can safely to take your body weight, such as a wooden coffee table, to perform box jumps and left or right split squats. Steps within your home, or the arm of a sofa my serve as suitable alternative to dip bars, when doing dip exercises.

Exercise
IntervalSeconds
Butt KicksWork30
Rest10
Wide SquatsWork30
Rest10
Superman HoldWork30
Rest10
Renegade RowWork30
Rest10
Squat HoldWork30
Rest10
Push UpsWork30
Rest10
Box JumpsWork30
Rest10
PlankWork30
Rest10
BurpeesWork30
Rest10
Left Split SquatWork15
Right Split SquatWork15
Rest10
DipsWork30
Rest10
Left Leg Single SquatsWork15
Right Leg Single SquatsWork15
Rest180
Rounds
2

Day 2

Spend the day resting your muscles, after your intense HIIT workout 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 or yoga mat to perform YTI and mountain climbers, or complete exercises in a carpeted area for extra safety.

Exercise
IntervalSeconds
Squat HoldWork45
Rest15
BurpeesWork45
Rest15
Left Static LungeWork45
Rest15
BurpeesWork45
Rest15
YTIWork45
Rest15
BurpeesWork45
Rest15
Squat HoldWork45
Rest15
Mountain ClimbersWork45
Rest15
Right Static LungeWork45
Rest15
Mountain ClimbersWork45
Rest15
YTIWork45
Rest15
Mountain ClimbersWork45
Rest180
Rounds
3

Day 4

Take a rest day and complete some static stretches if you experience muscle stiffness.

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

Remember to wear appropriate footwear when performing shuttle runs and air skips to prevent injury.

Exercise
IntervalSeconds
10m Shuttle RunsWork120
Rest60
Air SkipsWork120
Rest60
10m Shuttle RunsWork120
Rest60
Air SkipsWork120
Rest60
10m Shuttle RunsWork120
Rest60
Air SkipsWork120
Rest180
Rounds
2

Day 6

Take the day to relax and recover from three intense HIIT workouts this week.

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

You deserve another day of rest, after completing two solid months of the Activ8 @home program!

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