Activ8 Workouts Week 5

Maintain the same level of weights in Week 5, that you used to complete all the exercises in Week 4. Instead, the reps for all strength exercises will increase from 10 to 11. Remember to check the number of sets required, as some exercises; such as leg extensions, leg curls and standing calf raises will only require 3 sets, as opposed to 4. Stretch for safety, at the beginning and the conclusion of your workout. Rest for about 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. Complete the shoulder press with dumbbells and perform the triceps press down with rope.

Exercise	Tempo	Sets	Reps
Chest Press	1-1-4-1	4	11
Cable Crossover Fly	1-1-4-1	4	11
Bench Press	1-1-4-1	4	11
Rear Deltoid Fly	1-1-4-1	4	11
Shoulder Press with Dumbbell	1-1-4-1	4	11
Triceps Press Down with Rope	1-1-4-1	4	11

Day 2

Perform regular push ups, tricep push ups, push ups with rotation, crunches, regular planks, left or right side planks on a mat. Complete both left and right split squats using a step.

Exercise	Interval	Seconds
Star Jumps	Work	30
Star Jumps	Rest	10
Wall Squats	Work	30
Wall Squats	Rest	10
Push Ups	Work	30
Push Ups	Rest	10
Crunches	Work	30
Crunches	Rest	10
Alternating Lunges	Work	30
Alternating Lunges	Rest	10
Squats	Work	30
Squats	Rest	10
Tricep Push Ups	Work	30
Tricep Push Ups	Rest	10
Plank	Work	30
Plank	Rest	10
High Knees	Work	30
High Knees	Rest	10
Left Split Squat	Work	15
Left Split Squat	Work	15
Right Split Squat	Work	15
Right Split Squat	Rest	10
Push Up with Rotation	Work	30
Push Up with Rotation	Rest	10
Left Side Plank	Work	15
Left Side Plank	Work	15
Right Side Plank	Work	15
Right Side Plank	Rest	180
Rounds	2

Day 3

Perform lunges in this Strength workout with dumbbells. Use a mat complete planks and crunches. 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 Extension	4-1-1-1	3	11
Leg Curl	4-1-1-1	3	11
Lunges with Dumbbell	4-1-1-1	4	11
Standing Calf Raise	4-1-1-1	3	11
Plank	4-1-1-1	4	11
Crunches	4-1-1-1	4	11

Day 4

Consider using a marker, such as a cone, to perform shuttle runs. Access battle ropes to complete rope work exercises, as well as a sled to perform 10m sled pushes if this equipment is available in your gym. If your gym does not possess this equipment, substitute these exercises for alternative HIIT exercises, such as man makers.

Exercise	Interval	Seconds
10m Shuttle Runs	Work	45
10m Shuttle Runs	Rest	15
Rope Work	Work	45
Rope Work	Rest	15
10m Bear Crawl	Work	45
10m Bear Crawl	Rest	15
Rope Work	Work	45
Rope Work	Rest	15
10m Walking Lunges	Work	45
10m Walking Lunges	Rest	15
Rope Work	Work	45
Rope Work	Rest	15
10m Sled Pushes	Work	45
10m Sled Pushes	Rest	15
Rope Work	Work	45
Rope Work	Rest	15
10m Spiderman Crawls	Work	45
10m Spiderman Crawls	Rest	15
Rope Work	Work	45
Rope Work	Rest	15
10m Gorilla Crawls	Work	45
10m Gorilla Crawls	Rest	15
Rope Work	Work	45
Rope Work	Rest	180
Rounds	3

Day 5

The rear deltoid fly, bent over row and standing bicep curls should all be performed with dumbbells.

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
Standing Bicep Curls with Dumbbell	4-1-1-1	4	11

Day 6

Access a treadmill and rower equipment to complete the final workout of Week 5!

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

Day 7

Finish off the week by taking a day of rest!