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.

ExerciseTempo
Sets
Reps
Cable Crossover
Fly
1-1-4-1410
Bench Press with
Dumbbell
1-1-4-14
10
Dips1-1-4-1410
Seated Shoulder
Press

1-1-4-1410
Rear Deltoid Fly
1-1-4-1410
Triceps Press
Down
1-1-4-1410

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.

ExerciseIntervalSeconds
SkippingWork30
Rest10
Squat JumpsWork30
Rest10
Shoulder Press with
Dumbbell
Work30
Rest10
BicyclesWork30
Rest10
Push Up with
Rotation
Work30
Rest10
BurpeesWork30
Rest10
DipsWork30
Rest10
Butterfly Sit UpsWork30
Rest10
Jumping LungesWork30
Rest10
Left Leg Raised PlankWork15
Right Leg Raised PlankWork15
Rest10
Glute BridgesWork30
Rest10
Left Lateral LungeWork15
Right Lateral LungeWork15
Rest180
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
TempoSets
Reps
Barbell Squats4-1-1-1410
Leg Press
45 Degree or
Pin Loaded
4-1-1-1410
Leg Extension4-1-1-1310
Leg Curl4-1-1-1310
Lunges with
Dumbbell
4-1-1-1410
Standing Calf
Raise
4-1-1-1310
Dead Bugs4-1-1-1410
Plank4-1-1-1410

Day 4

Use a mat when performing regular planks, elbows to hands planks and push ups, throughout this HIIT workout.

ExerciseIntervalSeconds
PlankWork45
Rest15
SquatsWork45
Rest15
Mountain ClimbersWork45
Rest15
Wall SquatsWork45
Rest15
Elbows to Hands PlankWork45
Rest15
Push UpsWork45
Rest15
PlankWork45
Rest15
SquatsWork45
Rest15
Mountain ClimbersWork45
Rest15
Wall SquatsWork45
Rest15
Elbows to Hands PlankWork45
Rest15
Push UpsWork45
Rest180
Rounds3

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
4-1-1-1410
Lateral Pulldown4-1-1-1410
Seated Row4-1-1-1410
Bent Over Row
with Dumbbell
4-1-1-1410
Chin Ups4-1-1-1410
Preacher Curl4-1-1-1410
Burpees 4-1-1-1410

Day 6

Utilise the bike and rower machines to complete this HIIT workout.

Exercise
IntervalSeconds
BikeWork120
Rest60
RowerWork120
Rest60
BikeWork120
Rest60
RowerWork120
Rest60
BikeWork120
Rest60
RowerWork120
Rest180
Rounds2

Day 7

Let your muscles rest today!