After our first The Hut Games I hope you are ready for a full on week of workouts. We also have our free trial week this week. Please sign up here www.thehutgym.com/freetrial and you will be emailed a code to use to book on this week!
Remember to book your class, let's make this week a good one!!
Monday 22
2min on 30s off x3
10 barbell press
10 lunges (total)
10 press ups
20 shoulder taps
2min on 30s off x3
10 squats
10 down ups
10 ab extensions
10 thrusters
Working in pairs/on own x3 rounds of each
1- 10 pull ups, 10 chest press
2- 10 hip thrusts, 10 bulgarian split squats each leg
3- 10 bent over row, 10 side raises
4- 10 barbell bicep curls, 10 tricep dips
5- 20 twists, 10 squat jumps
Tuesday 23
Heavy in pairs - deadlifts 4x6 (warm up set then do 4 sets of 6)
In your pairs complete 3 rounds of each:
1- 10 box jumps, 10 warrior squats
2- 50 skips, 7 inchworms
3- 10 barbell press, 10 press ups
4- 150m row (sprint), 10 thrusters
5- 10 romanian deadlifts, 6 rear foot elevated split squats (each leg - go heavy)
6- 10 triple contraction hip thrusts, 10 squat pulse
Abs 3x10
sit ups
reverse crunches
bicycles
plank up downs
Strong
A- 4x6 deadlifts
B1- 3x6 each leg front foot elevated split squats
B2 - 3x6 single leg curl on cables (each leg)
C1 - incline bench shoulder press 3x6
C2 - negative pull ups overhand grip 3x6
D1 - 3x6 deadstop hip thrusts
D2 - 3x6 lying DB leg curls
E - 3x12 seated row with rope
Wednesday 24
1 round of:
20 glute bridges
5 burpees
20 squats
5 burpees
10 press ups
5 burpees
10 bent over row
5 burpees
5 lunges each leg
5 burpees
5 sit ups
5 burpees
In teams of 3-4 complete 3 rounds on each station:
1- 7 cals bike, 10 plank row total, 10 tricep dips, 10 shoulder taps
2- 10 squats, 10 leg extension, 10 press ups, 10 KB swings
3- 10 ball slams, 10 box jumps, 10 barbell press, 10 reverse lunges (total)
4- 10 sprints wall to wall, 10 jump squats, 10 reverse crunches, 10 bent over row
Abs and glutes to finish:
banded glute bridges x10
banded clams x10 each side
plank saws x10
x3
CIRCUITS
warm ups 20s on 5s off x2
inchworms, star jumps, squat pulse, plank twists, side lunges
12 stations 40s on 15s off x3
(outside)
1- wall to wall sprints
2- down ups
3- box jumps
4- skipping
5 - ball slams
inside
6- bench press
7- barbell squats
8- barbell press
9- lunges
10- bicycles
11- seated row
12- quick step ups
Thursday 25
heavy focus - barbell press 4x6 reps (warm up set first then do heavy)
45s on 10s off - 3 rounds (all in one place or share equipment depending on numbers)
Sumo deadlift
Squats
Long jumps
Lying toe taps
Down ups
45 second rest
in 90s complete:
10 shoulder taps
10 side raises
10 bent over row
10 overhead tricep extensions
remaining time complete press ups
then 30s rest and repeat
x4
in 90s complete:
10 shoulder taps
10 side raises
10 bent over row
10 overhead tricep extensions
remaining time complete press ups
then 30s rest and repeat
x4
Abs finisher:
20 mountain climbers
20 twists
10 sit ups
x3
Friday 26
HIIT and Core
20s on 5s off x4
High knees
Bicycles
Jump squat
Scissors
Mountain climbers
Burpees
Plank in/out jumps
Side skater jumps
20s on 10s off x5
Warrior squats
Plank toe taps
Jump lunges
Inchworms
Long jumps
Ab roll ups
BodyFIT
EMOM x6
10 thrusters
10 squats
EMOM x6
10 lunges
10 press ups
in teams of 3 - 40s on 10s off x3
1- hip thrusts, romanian deadlifts, KB swings
2- box jumps, squats, leg extensions
3- DB shoulder press, plank row, side raises
4- seated cable row, tricep dips, lat pulldown
5- reverse lunges, froggers, bent over row
abs and glutes finisher x3
20 banded glute bridges
20 banded squat pulse
20 scissors
10 plank saws
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