Activ8 @home Workouts Week 9

Now that you are starting your ninth week of the Activ8 @home program – it’s time to change the pace! Take note of the differing intervals for each workout this week. Don’t be fooled by the often shorter work and longer rest periods – there won’t be an extended rest between rounds for the first and second workout of the week! Plus, the rest period between rounds for the last workout of the week will be halved compared to the long rests you have enjoyed on Day 5, for the last two months.

Day 1

Utilise a yoga or exercise mat if available to perform push ups with rotation, plank, back extensions, YTI, crunches, bicycles and renegade rows. Alternatively, perform these exercises on a carpeted floor or over a non-slip rug for extra cushioning.

Exercise	Interval	Seconds
Right Static Lunge	Work	30
Right Static Lunge	Rest	20
Left Static Lunge	Work	30
Left Static Lunge	Rest	20
Skater Jumps	Work	30
Skater Jumps	Rest	20
Push Up with Rotation	Work	30
Push Up with Rotation	Rest	20
Plank	Work	30
Plank	Rest	20
Burpees	Work	30
Burpees	Rest	20
Back Extensions	Work	30
Back Extensions	Rest	20
YTI	Work	30
YTI	Rest	20
Air Skipping	Work	30
Air Skipping	Rest	20
Crunches	Work	30
Crunches	Rest	20
Bicycles	Work	30
Bicycles	Rest	20
Renegade Row	Work	30
Renegade Row	Rest	20
Rounds	2

Day 2

Take a rest day, so your muscles can recover from transitioning to a workout without an extended rest between rounds.

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 a carpeted area or exercise mat when performing push ups, flutters, YTI, Russian twist, sit ups and crunches for safety.

Exercise	Interval	Seconds
Wall Squats	Work	30
Wall Squats	Rest	20
Squat and Punch	Work	30
Squat and Punch	Rest	20
Squat Jumps	Work	30
Squat Jumps	Rest	20
Push Ups	Work	30
Push Ups	Rest	20
Bear Crawls	Work	30
Bear Crawls	Rest	20
Burpees	Work	30
Burpees	Rest	20
Flutters	Work	30
Flutters	Rest	20
YTI	Work	30
YTI	Rest	20
High Knees	Work	30
High Knees	Rest	20
Russian Twist	Work	30
Russian Twist	Rest	20
Sit Ups	Work	30
Sit Ups	Rest	20
Crunches	Work	30
Crunches	Rest	20
Rounds	2

Day 4

Spend the day resting, to recuperate from yesterday’s workout without long rests between rounds.

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

When doing YTI exercises, push ups, mountain climbers and elbows to hands plank, remember to use a yoga mat.

Exercise	Interval	Seconds
YTI	Work	40
YTI	Rest	15
Squat with Kick	Work	40
Squat with Kick	Rest	15
Jumping Lunges	Work	40
Jumping Lunges	Rest	15
Push Ups	Work	40
Push Ups	Rest	15
Mountain Climbers	Work	40
Mountain Climbers	Rest	15
Elbows to Hands Plank	Work	40
Elbows to Hands Plank	Rest	15
Wall Sits	Work	40
Wall Sits	Rest	15
Squat Jumps	Work	40
	Rest	15
	Rest	60
Rounds	3

Day 6

As the rest period between rounds was halved in yesterday’s workout, compared to those experienced between rounds in the final workout of each week, throughout the program so far; take the day to rest 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 7

Changing your routine can take some getting used to – so take another day to recover from the Week 9 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!