Activ8 Workouts Week 3

The number of reps required will again increase for all strength training exercises in week 3. Remember to check the number of rounds required for each HIIT workout. There are two rounds of HIIT for both Day 2 and Day 6 this week; whereas 3 rounds should be completed on Day 4! Stretch your muscles before and after each workout; resting for 45-75 seconds between each Strength exercise, or as specified between HIIT exercises.

Day 1

Make sure there is a mat handy when you commence push ups.

Exercise	Tempo	Sets	Reps
Chest Press	1-1-4-1	4	12
Push Up	1-1-4-1	4	12
Pectoral Fly	1-1-4-1	4	12
Seated Shoulder Press	1-1-4-1	4	12
Rear Deltoid Fly	1-1-4-1	4	12
Triceps Press Down	1-1-4-1	4	12

Day 2

Use dumbbells to complete shoulder press exercises in this HIIT workout, a skipping rope for skipping and dip bars for dips. Use a mat to complete bicycles, push ups with rotation, butterfly sit ups, left or right leg raised planks and glute bridges.

Exercise	Interval	Seconds
Skipping	Work	30
Skipping	Rest	10
Squat Jumps	Work	30
Squat Jumps	Rest	10
Shoulder Press with Dumbbell	Work	30
Shoulder Press with Dumbbell	Rest	10
Bicycles	Work	30
Bicycles	Rest	10
Push Up with Rotation	Work	30
Push Up with Rotation	Rest	10
Burpees	Work	30
Burpees	Rest	10
Dips	Work	30
Dips	Rest	10
Butterfly Sit Ups	Work	30
Butterfly Sit Ups	Rest	10
Jumping Lunges	Work	30
Jumping Lunges	Rest	10
Left Leg Raised Plank	Work	15
Left Leg Raised Plank	Work	15
Right Leg Raised Plank	Work	15
Right Leg Raised Plank	Rest	10
Glute Bridges	Work	30
Glute Bridges	Rest	10
Left Lateral Lunge	Work	15
Left Lateral Lunge	Work	15
Right Lateral Lunge	Work	15
Right Lateral Lunge	Rest	180
Rounds	2

Day 3

Perform dead bugs and planks over a mat. 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	12
Leg Press 45 Degree or Pin Loaded	4-1-1-1	4	12
Leg Extension	4-1-1-1	3	12
Leg Curl	4-1-1-1	3	12
Dead Bugs	4-1-1-1	4	12
Plank	4-1-1-1	4	12

Day 4

Regular planks, plus elbows to hands planks and push ups should be done over a mat.

Exercise	Interval	Seconds
Plank	Work	45
Plank	Rest	15
Squats	Work	45
Squats	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Wall Squats	Work	45
Wall Squats	Rest	15
Elbows to Hands Plank	Work	45
Elbows to Hands Plank	Rest	15
Push Ups	Work	45
Push Ups	Rest	15
Plank	Work	45
Plank	Rest	15
Squats	Work	45
Squats	Rest	15
Mountain Climbers	Work	45
Mountain Climbers	Rest	15
Wall Squats	Work	45
Wall Squats	Rest	15
Elbows to Hands Plank	Work	45
Elbows to Hands Plank	Rest	15
Push Ups	Work	45
Push Ups	Rest	180
Rounds	3

Day 5

Use dumbbells for the bent over row as well as the rear deltoid fly, then a barbell for the preacher curl.

Exercise	Tempo	Sets	Reps
Rear Deltoid Fly with Dumbbell	4-1-1-1	4	12
Lateral Pulldown	4-1-1-1	4	12
Seated Row	4-1-1-1	4	12
Bent Over Row with Dumbbell	4-1-1-1	4	12
Preacher Curl	4-1-1-1	4	12

Day 6

Alternate between a bike and a rower machine to complete this HIIT workout.

Exercise	Interval	Seconds
Bike	Work	120
Bike	Rest	60
Rower	Work	120
Rower	Rest	60
Bike	Work	120
Bike	Rest	60
Rower	Work	120
Rower	Rest	60
Bike	Work	120
Bike	Rest	60
Rower	Work	120
Rower	Rest	180
Rounds	2

Day 7

Take advantage of a complete day of rest.