Activ8 Workouts Week 2

The number of reps required will increase for all strength training exercises this week! Keep an eye on the recommended tempo, as Day 1 suggests 1-1-4-1. whereas Day 3 and Day 5 refer to a tempo of 4-1-1-1. If you would like a refresher on how tempo relates to your exercises, visit our Activ8 Frequenty Asked Questions. Remember to warm up and cool down every workout. Rest between each Strength exercise for 45-75 seconds.

Day 1

Remember to use a mat when performing push ups.

Exercise	Tempo	Sets	Reps
Chest Press	1-1-4-1	4	11
Push Up	1-1-4-1	4	11
Pectoral Fly	1-1-4-1	4	11
Seated Shoulder Press	1-1-4-1	4	11
Rear Deltoid Fly	1-1-4-1	4	11
Triceps Press Down	1-1-4-1	4	11

Day 2

Use dumbbells to perform shoulder press and man makers exercises. Utilise a step to perform left or right split squats, as well as left or right step ups. Use a mat when doing push ups and crunches.

Exercise	Interval	Seconds
Run on the Spot	Work	30
	Rest	10
Squats	Work	30
	Rest	10
Shoulder Press with Dumbbell	Work	30
	Rest	10
Crunches	Work	30
	Rest	10
Squat Jumps	Work	30
	Rest	10
Mountain Climbers	Work	30
	Rest	10
Push Ups	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
Man Makers with Dumbbell	Work	30
	Rest	10
Left Step Up	Work	15
Right Step Up	Work	15
	Rest	180
Rounds	2

Day 3

Remember to grab a mat when performing dead bugs and planks. When performing a barbell squat, use a weight appropriate for you (start light), and ask our PCYC Queensland Staff for assistance if you have any concerns.

Exercise	Tempo	Sets	Reps
Barbell Squats	4-1-1-1	4	11
Leg Press 45 Degree or Pin Loaded	4-1-1-1	4	11
Leg Extension	4-1-1-1	3	11
Leg Curl	4-1-1-1	3	11
Dead Bugs	4-1-1-1	4	11
Plank	4-1-1-1	4	11

Day 4

There is lots of skipping in this HIIT workout, so you will need a skipping rope, as well as battle rope to complete rope work. Use a step for alternating step ups. If your gym does not possess this equipment, substitute these exercises for alternative HIIT exercises, such as man makers.

Exercise	Interval	Seconds
Skipping	Work	45
	Rest	15
Run on the Spot	Work	45
	Rest	15
Burpees	Work	45
	Rest	15
Rope Work	Work	45
	Rest	15
Squat Jumps	Work	45
	Rest	15
Alternating Step Up	Work	45
	Rest	15
Skipping	Work	45
	Rest	15
Run on the Spot	Work	45
	Rest	15
Burpees	Work	45
	Rest	15
Rope Work	Work	45
	Rest	15
Squat Jumps	Work	45
	Rest	15
Alternating Step Up	Work	45
	Rest	180
Rounds	3

Day 5

Use dumbbell weights when doing the rear deltoid fly and bent over row exercises.

Exercise	Tempo	Sets	Reps
Rear Deltoid Fly with Dumbbell	4-1-1-1	4	11
Lateral Pulldown	4-1-1-1	4	11
Seated Row	4-1-1-1	4	11
Bent Over Row with Dumbbell	4-1-1-1	4	11
Preacher Curl	4-1-1-1	4	11

Day 6

Make sure you can access an elliptical trainer and treadmill to complete your final workout of the week!

Exercise	Interval	Seconds
Elliptical Trainer	Work	120
	Rest	60
Treadmill	Work	120
	Rest	60
Elliptical Trainer	Work	120
	Rest	60
Treadmill	Work	120
	Rest	60
Elliptical Trainer	Work	120
	Rest	60
Treadmill	Work	120
	Rest	180
Rounds	2

Day 7

You are already a quarter of the way through the Activ8 program! Enjoy a rest day, before getting stuck into Week 3.