Activ8 Workouts Week 7
It’s that time again – increase the amount of weight you lift when completing all Strength exercises! However, the number of reps required for each Strength exercise have likewise been decreased from 12 last week, back to 10; to accommodate the increase in weight. Prevent the potential buildup of lactic acid by stretching your muscles prior and post workout. Your rests during Strength workouts should last between 45-75 seconds.
Day 1
Use dumbbells to perform the bench press exercises in this Strength workout. Utilise dip bars to perform dips.
Exercise | Tempo | Sets | Reps |
---|---|---|---|
Cable Crossover Fly | 1-1-4-1 | 4 | 10 |
Bench Press with Dumbbell | 1-1-4-1 | 4 | 10 |
Dips | 1-1-4-1 | 4 | 10 |
Seated Shoulder Press | 1-1-4-1 | 4 | 10 |
Rear Deltoid Fly | 1-1-4-1 | 4 | 10 |
Triceps Press Down | 1-1-4-1 | 4 | 10 |
Day 2
Use a skipping rope for the skipping exercises, dumbbells when completing the shoulder press and dip bars when performing dips; during this HIIT workout. Additionally, use a mat when doing bicycles, push ups with rotation, butterfly sit ups, glute bridges, and left or right leg raised planks.
Exercise | Interval | Seconds |
---|---|---|
Skipping | Work | 30 |
Rest | 10 | |
Squat Jumps | Work | 30 |
Rest | 10 | |
Shoulder Press with Dumbbell | Work | 30 |
Rest | 10 | |
Bicycles | Work | 30 |
Rest | 10 | |
Push Up with Rotation | Work | 30 |
Rest | 10 | |
Burpees | Work | 30 |
Rest | 10 | |
Dips | Work | 30 |
Rest | 10 | |
Butterfly Sit Ups | Work | 30 |
Rest | 10 | |
Jumping Lunges | Work | 30 |
Rest | 10 | |
Left Leg Raised Plank | Work | 15 |
Right Leg Raised Plank | Work | 15 |
Rest | 10 | |
Glute Bridges | Work | 30 |
Rest | 10 | |
Left Lateral Lunge | Work | 15 |
Right Lateral Lunge | Work | 15 |
Rest | 180 | |
Rounds | 2 |
Day 3
Perform lunges in this Strength workout with dumbbells, then use a mat for dead bugs and plank. 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 Press 45 Degree or Pin Loaded | 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 |
Dead Bugs | 4-1-1-1 | 4 | 10 |
Plank | 4-1-1-1 | 4 | 10 |
Day 4
Use a mat when performing regular planks, elbows to hands planks and push ups, throughout this HIIT workout.
Exercise | Interval | Seconds |
---|---|---|
Plank | Work | 45 |
Rest | 15 | |
Squats | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 15 | |
Wall Squats | Work | 45 |
Rest | 15 | |
Elbows to Hands Plank | Work | 45 |
Rest | 15 | |
Push Ups | Work | 45 |
Rest | 15 | |
Plank | Work | 45 |
Rest | 15 | |
Squats | Work | 45 |
Rest | 15 | |
Mountain Climbers | Work | 45 |
Rest | 15 | |
Wall Squats | Work | 45 |
Rest | 15 | |
Elbows to Hands Plank | Work | 45 |
Rest | 15 | |
Push Ups | Work | 45 |
Rest | 180 | |
Rounds | 3 |
Day 5
Make sure you use dumbbells to perform the rear deltoid fly and bent over row exercises. Use a barbell to complete the preacher curl.
Exercise | Tempo | Sets | Reps |
---|---|---|---|
Rear Deltoid Fly with Dumbbell | 4-1-1-1 | 4 | 10 |
Lateral Pulldown | 4-1-1-1 | 4 | 10 |
Seated Row | 4-1-1-1 | 4 | 10 |
Bent Over Row with Dumbbell | 4-1-1-1 | 4 | 10 |
Chin Ups | 4-1-1-1 | 4 | 10 |
Preacher Curl | 4-1-1-1 | 4 | 10 |
Burpees | 4-1-1-1 | 4 | 10 |
Day 6
Utilise the bike and rower machines to complete this HIIT workout.
Exercise | Interval | Seconds |
---|---|---|
Bike | Work | 120 |
Rest | 60 | |
Rower | Work | 120 |
Rest | 60 | |
Bike | Work | 120 |
Rest | 60 | |
Rower | Work | 120 |
Rest | 60 | |
Bike | Work | 120 |
Rest | 60 | |
Rower | Work | 120 |
Rest | 180 | |
Rounds | 2 |
Day 7
Let your muscles rest today!