Activ8 Workouts Week 4

It is time to increase the amount of weight you lift to complete all Strength exercises! Don’t worry – the number of reps for each Strength exercise have decreased back to 10, to accommodate the increase in weight. Ensure you stretch before starting your workout, then again afterwards. Depending on your fitness levels, you may need to rest for shorter or longer periods of time (approximately 45-75 seconds) between Strength exercises.

Day 1

Use a barbell to perform the bench press, making sure you have a spotter with you for safety. Utilise a dumbbell to perform the shoulder press exercise. This week, use a rope to perform the triceps press down.

Exercise	Tempo	Sets	Reps
Chest Press	1-1-4-1	4	10
Cable Crossover Fly	1-1-4-1	4	10
Bench Press	1-1-4-1	4	10
Rear Deltoid Fly	1-1-4-1	4	10
Shoulder Press with Dumbbell	1-1-4-1	4	10
Triceps Press Down with Rope	1-1-4-1	4	10

Day 2

Use dumbbells to perform the curl and press, man makers, as well as the squat and press exercises. Complete the left or right split squats and box jumps using a step. Dip bars should be utilised to complete the dips, then a mat when doing push ups and planks.

Exercise	Interval	Seconds
Butt Kicks	Work	30
	Rest	10
Wide Squats	Work	30
	Rest	10
Curl & Press with Dumbbells	Work	30
	Rest	10
Man Makers with Dumbbells	Work	30
	Rest	10
Squat & Press with Dumbbells	Work	30
	Rest	10
Push Ups	Work	30
	Rest	10
Box Jumps	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
Dips	Work	30
	Rest	10
Left Leg Single Squats	Work	15
Right Leg Single Squats	Work	15
	Rest	180
Rounds	2

Day 3

Perform lunges in this Strength workout with dumbbells, then plank and crunches 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	10
Leg Extension	4-1-1-1	3	10
Leg Curl	4-1-1-1	3	10
Lunges with Dumbbell	4-1-1-1	4	10
Standing Calf Raise	4-1-1-1	3	10
Plank	4-1-1-1	4	10
Crunches	4-1-1-1	4	10

Day 4

Throughout this HIIT workout, use a kettle bell (start at a light weight that is appropriate for your level of fitness) to perform squats, lunges as well as an overhead shoulder press. Access battle ropes when doing rope work if this equipment is available in your gym. Alternatively, substitute rope work for alternative HIIT exercises, such as man makers.

Exercise	Interval	Seconds
Kettle Bell Squats	Work	45
	Rest	15
Burpees	Work	45
	Rest	15
Kettle Bell Lunges	Work	45
	Rest	15
Burpees	Work	45
	Rest	15
Kettle Bell Overhead Shoulder Press	Work	45
	Rest	15
Burpees	Work	45
	Rest	15
Kettle Bell Squats	Work	45
	Rest	15
Rope Work	Work	45
	Rest	15
Kettle Bell Lunges	Work	45
	Rest	15
Rope Work	Work	45
	Rest	15
Kettle Bell Overhead Shoulder Press	Work	45
	Rest	15
Rope Work	Work	45
	Rest	180
Rounds	3

Day 5

Use dumbbells to complete rear deltoid fly, bent over row and standing bicep curl exercises.

Exercise	Tempo	Sets	Reps
Rear Deltoid Fly with Dumbbell	4-1-1-1	4	10 reps
Lateral Pulldown	4-1-1-1	4	10 reps
Seated Row	4-1-1-1	4	10 reps
Bent Over Row with Dumbbell	4-1-1-1	4	10 reps
Standing Bicep Curls with Dumbbell	4-1-1-1	4	10 reps

Day 6

Access a rower machine and elliptical trainer to complete the exercises in the final workout of the week!

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

Day 7

Take a well earned day of rest, so your muscles can recover from the increased weights used throughout Week 4!