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
IntervalSeconds
Right Static LungeWork30
Rest20
Left Static LungeWork30
Rest20
Skater JumpsWork30
Rest20
Push Up with
Rotation
Work30
Rest20
PlankWork30
Rest20
BurpeesWork30
Rest20
Back ExtensionsWork30
Rest20
YTIWork30
Rest20
Air SkippingWork30
Rest20
CrunchesWork30
Rest20
BicyclesWork30
Rest20
Renegade RowWork30
Rest20
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
IntervalSeconds
Wall SquatsWork30
Rest20
Squat and PunchWork30
Rest20
Squat JumpsWork30
Rest20
Push UpsWork30
Rest20
Bear CrawlsWork30
Rest20
BurpeesWork30
Rest20
FluttersWork30
Rest20
YTIWork30
Rest20
High KneesWork30
Rest20
Russian TwistWork30
Rest20
Sit UpsWork30
Rest20
CrunchesWork30
Rest20
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
IntervalSeconds
YTIWork40
Rest15
Squat with KickWork40
Rest15
Jumping
Lunges
Work40
Rest15
Push UpsWork40
Rest15
Mountain ClimbersWork40
Rest15
Elbows to Hands PlankWork40
Rest15
Wall SitsWork40
Rest15
Squat JumpsWork40
Rest15
Rest60
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!