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 |
Rest | 20 | |
Left Static Lunge | Work | 30 |
Rest | 20 | |
Skater Jumps | Work | 30 |
Rest | 20 | |
Push Up with Rotation | Work | 30 |
Rest | 20 | |
Plank | Work | 30 |
Rest | 20 | |
Burpees | Work | 30 |
Rest | 20 | |
Back Extensions | Work | 30 |
Rest | 20 | |
YTI | Work | 30 |
Rest | 20 | |
Air Skipping | Work | 30 |
Rest | 20 | |
Crunches | Work | 30 |
Rest | 20 | |
Bicycles | Work | 30 |
Rest | 20 | |
Renegade Row | Work | 30 |
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 |
Rest | 20 | |
Squat and Punch | Work | 30 |
Rest | 20 | |
Squat Jumps | Work | 30 |
Rest | 20 | |
Push Ups | Work | 30 |
Rest | 20 | |
Bear Crawls | Work | 30 |
Rest | 20 | |
Burpees | Work | 30 |
Rest | 20 | |
Flutters | Work | 30 |
Rest | 20 | |
YTI | Work | 30 |
Rest | 20 | |
High Knees | Work | 30 |
Rest | 20 | |
Russian Twist | Work | 30 |
Rest | 20 | |
Sit Ups | Work | 30 |
Rest | 20 | |
Crunches | Work | 30 |
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 |
Rest | 15 | |
Squat with Kick | Work | 40 |
Rest | 15 | |
Jumping Lunges | Work | 40 |
Rest | 15 | |
Push Ups | Work | 40 |
Rest | 15 | |
Mountain Climbers | Work | 40 |
Rest | 15 | |
Elbows to Hands Plank | Work | 40 |
Rest | 15 | |
Wall Sits | Work | 40 |
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!