The Hut Programme WC 02/03

Monday

Strength Full Body

1 - 4x6-8 Deadlifts (8mins)

2 - 4x6-8 Hip Thrusts (8mins)

3 - EMOM x6

8 BB Press

8 Lateral raises

4 - EMOM x6

8 DB Squats

8 Reverse lunges (4 each)

5 - 12-10-8-6-4-2

Press ups

Thrusters

KB Swings

Bent over row

Tuesday

Full Body Strength & Cardio

12-10-8-6-4-2 (10 mins)

Down ups

Squats

Press ups

Sit ups

40:20 x4

1- Alternating Db shoulder press

2- DB sit ups

3- Db squats

4- Inchworms

5- Plate G2OH

6- KB gorilla row

7- Wall sit

20:10 x4

Twists

Glute bridges

Boat pose

Wednesday

Full Body Circuits

1 - 45:20 x4

Spin bikes

Ball slams

DB Squats

Plank hold

2 - 45:20 x4

Inchworms

Bent over row

Db thrusters

Glute bridges

3 - 30:10 x4 (all in own space)

Reverse lunges alternating

RDL

Bicep curls

Sit ups

Scissors

4 - Glutes and abs 4x10

Banded glute bridges

Banded crabb walks (side to side)

Reverse crunches

Twists

Thursday

6.15am BodyFIT Express (45mins)

9.30am & 6pm

40:20 x3

1- Burpees

2- DB squats

3- DB push press

4- Wall sit

5- Alternating lunges

6- Ball slams

7- sit ups

8- press ups

10,9,8,7,6 down to 1

Down ups

Lunges

Sit ups

Friday

working in pairs 3x each 30:10 on each station

1 - air bike, lunges

2 - DB shoulder press, tricep dips

3 - Hip thrusts, RDL

4 - squats, KB swings

5 - Box jumps, press ups

6 - seated cable row, sit ups

Abs in pairs:

Crunches facing each other x10 each

Twists back to back x20 total

x3