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 | Interval | Seconds |
---|---|---|
Butt Kicks | Work | 30 |
Rest | 10 | |
Wide Squats | Work | 30 |
Rest | 10 | |
Superman Hold | Work | 30 |
Rest | 10 | |
Renegade Row | Work | 30 |
Rest | 10 | |
Squat Hold | Work | 30 |
Rest | 10 | |
Push Ups | Work | 30 |
Rest | 10 | |
Box Jumps | 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 | |
Dips | Work | 30 |
Rest | 10 | |
Left Leg Single Squats | Work | 15 |
Right Leg Single Squats | Work | 15 |
Rest | 180 | |
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 | Interval | Seconds |
---|---|---|
Squat Hold | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
Left Static Lunge | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
YTI | Work | 45 |
Rest | 15 | |
Burpees | Work | 45 |
Rest | 15 | |
Squat Hold | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 15 | |
Right Static Lunge | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 15 | |
YTI | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 180 | |
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 | Interval | Seconds |
---|---|---|
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Air Skips | Work | 120 |
Rest | 60 | |
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Air Skips | Work | 120 |
Rest | 60 | |
10m Shuttle Runs | Work | 120 |
Rest | 60 | |
Air Skips | Work | 120 |
Rest | 180 | |
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!