Activ8 Workouts Week 8

You’ve made it to the final week of the Activ8 program – but the hard work doesn’t stop just yet! The reps for all Strength workouts jump from 10 to 12 in Week 8. Prevent sore muscles by stretching prior to working out, as well as afterwards. Take a 45-75 seond rest after every Strength exercise.

Day 1

Perform the bench press exercises in this Strength workout using dumbbells and use dips bars to perform dips.

Exercise	Tempo	Sets	Reps
Cable Crossover Fly	1-1-4-1	4	12
Bench Press with Dumbbell	1-1-4-1	4	12
Dips	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 perform the curl and press, man makers as well as squat and press exercises in this HIIT workout. Utilise a step to perform box jumps, and left or right split squats. Use dip bars for dips and a mat for push ups, as well as 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 the lunges in this Strength workout with dumbbells, then the dead bugs and planks using 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
Lunges with Dumbbell	4-1-1-1	4	12
Standing Calf Raise	4-1-1-1	3	12
Dead Bugs	4-1-1-1	4	12
Plank	4-1-1-1	4	12

Day 4

Use a kettle bell to perform squats, lunges and overhead shoulder press in this HIIT workout. Utilise battle ropes for rope work. If your gym does not possess this equipment, substitute these exercises 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

Dumbbells should be used to perform rear deltoid fly and bent over row exercises during this Strength workout. A barbell should be used when doing preacher curls.

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
Chin Ups	4-1-1-1	4	12
Preacher Curl	4-1-1-1	4	12
Burpees	4-1-1-1	4	12

Day 6

Use the rower and elliptical trainer machines during your final Activ8 workout!

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

Congratulations – you deserve to enjoy a complete day of rest after successfully completing the 8 week Activ8 program!