The Hut Programme WC 14 Sept
Monday
Warm-up –
2 mins easy bike/row
10 bodyweight squats
10 alternating reverse lunges
10 glute bridges
10 shoulder taps
Main workout – 4 rounds
10 barbell squats
12 dumbbell shoulder press
15 kettlebell swings
10 alternating reverse lunges with dumbbells
10 burpees
200m run or 1 min cardio machine
Rest 90 seconds between rounds
Finisher – 6 minutes
Every minute:
10 wall balls
Max calories on bike/row/ski with remaining time
Tuesday
Warm-up
Partner up and alternate:
10 squats
10 walking lunges
10 plan to down dog
10 glute bridges
Mobility
Main workout – 40 minute circuit
6 stations, 5 minutes per station. Work for 40 sec, rest/transition for 20 sec.
Station 1
10 goblet squats
10 kettlebell swings
Station 2
Bike
Hard 30 sec / easy 30 sec
Station 3
10 dumbbell bent-over rows
10 dumbbell push press
Station 4
Wall balls
Rest as needed
Station 5
Rower
Hard effort for 40 sec
Station 6
10 walking lunges
8 burpees
Complete the circuit twice
Wednesday
Warm-up
2 mins easy cardio
10 squats
10 alternating lunges
10 glute bridges
20 sec squat hold
Strength block – 15 minutes
Every 3 minutes x 5 rounds:
8 barbell deadlifts
10 goblet squats
12 alternating reverse lunges
Use a challenging but controlled weight
Conditioning – 15 minutes
AMRAP:
12 kettlebell swings
10 wall balls
8 burpees
10 dumbbell step-ups
100m run
Finisher – 4 minutes
Tabata:
20 sec work
10 sec rest
Alternate:
Squat jumps
Mountain climbers
Thursday
Warm-up
Arm circles
Band pull-aparts if available
10 push-ups
10 light dumbbell rows
10 shoulder presses
10 bodyweight squats
Strength circuit – 4 rounds
10 dumbbell bench press
12 single-arm dumbbell rows each side
10 dumbbell push press
12 kettlebell Romanian deadlifts
10 plank shoulder taps each side
Rest 60–90 sec between rounds
Cardio intervals – 12 minutes
Split into 4 groups.
Group 1 – Bike
Group 2 – Rower
Group 3 – Ski
Group 4 – Bodyweight
40 sec hard
20 sec rest
Rotate every 3 minutes
Bodyweight station:
5 burpees
10 air squats
Max reps in remaining time
Finisher
3 rounds:
10 wall balls
10 alternating lunges
Friday
Warm-up
Partner warm-up:
One works while one rests.
10 kettlebell swings
10 squats
10 push-ups
10 alternating lunges
10 dumbbell deadlifts
Main workout – 30 minute AMRAP
10 barbell deadlifts
10 dumbbell thrusters
12 kettlebell swings
10 wall balls
8 burpees
10 alternating dumbbell lunges
200m run
Aim for a steady pace rather than going all out in the first round
Teams of 3
Complete as many rounds as possible:
15 wall balls
12 dumbbell thrusters
10 burpees
15 kettlebell swings
20 alternating reverse lunges
All 3 women work together and complete the reps as a team. They can split the reps however they like.
Saturday – Saturday Sweat
Warm-up
2 mins easy cardio
10 squats
10 lunges
10 kettlebell deadlifts
10 push-ups
10 shoulder presses
Complete 4 rounds:
500m run
20 wall balls
15 kettlebell swings
20 walking lunges
10 burpee broad jumps
15 dumbbell thrusters
250m row/ski or 1 min bike
10 dumbbell deadlifts
Rest 90 seconds between rounds.
For the running, you can either have everyone run together or set a loop around the gym/outside so they can work at their own pace.
Finisher – 8 minutes
Partner workout – 2 people per team.
AMRAP 8:
20 wall balls
20 walking lunges
10 burpees
10 dumbbell ground-to-overhead
100m run
Split the reps however you like, but both partners must complete the run together.
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