The Hut Programme WC 17 July

Monday 17 July

BodyFIT 9.30am, 6pm

EMOMX6

4 clean and press / bb thrusters

6 press ups

EMOMX6

6 lunges (each)

4 single arm DB press (each)

4 rounds ⬇️

A- 8 squats, 10 ab roll ups

B- 8 chest press, 20 shoulder taps

C- 8 bent over row, 8 press ups

D- 8 hip thrusts/glute bridges, 10 step ups (each side)

Abs 3x10

Reverse crunches

Twists

Bicycles

Tuesday 18th

BodyFIT 6.15am, 9.30am

Bootcamp 6pm

EMOMx6

4 reverse lunges each side

8 thrusters

Emomx6

8 heels elevated squats

8 press ups

In pairs ⬇️ 4 rounds of each

A- 8 Romanian deadlifts, 8 paused hip thrusts

B- 8 BB press, 12 lateral raises

C- 8 Single arm DB row each side, 10 crunches

D- 8 walking lunges each side, 30s wall sit

E- 10 bicep curls, 10 lying tricep extension

Wednesday 19th - 6.15am BODYFIT express, 9.30am and 6pm BODYFIT

1 min on each ⬇️

Press ups

Thrusters

Inchworms

Ab roll ups

In 90s complete ⬇️ (15s rest after the 90s) x4

Ball slams x10

Squats x10

Glute bridges x15

Then in pairs work for 2 mins on each ⬇️ repeat until finish

A- 8 single arm db press each side, 12 bent over row

B- 20 mountain climbers, 30s wall sit

C- 20 bicycles, 20 step ups (10 each side)

D- 20 squat pulse, 20 KB swings

Thursday 20th - 6.15am BODYFIT express, 9.30 and 6pm Ree Pump

EMOMX6 (in pairs one work one rest)

Deadlifts (one partner works for the entire minute then swap)

EMOMX6 (as above)

BB thrusters (advanced clean and press)

One barbell each ⬇️ 1 min on each exercise - slow the movement down 30s rest in between - 3 rounds

1. Reverse lunges alternating

2. Bent over row

3. Bb press

4. Glute bridges

Arm burner 3x10

Lateral raises

Bicep curls

Lying tricep extensions

Friday 21st- calorie burn 6.15am, BODYFIT 9.30am

BODYFIT ⬇️

8 min work 1 min rest first round, 2nd round 6min work

6 Bulgarian SS each leg

6 RDL

6 hip thrusts

6 strict press

As above

6 devils press

6 heels elevated squats

6 press ups

6 bent over row

All together 8 min work

6 deadlifts

6 front foot elevated ss each side

CALORIE BURN 6.15am

10press ups - run - 10 ball slams - run

9 etc down to 1 of each

In pairs - one wall sit, other 4 runs wall to wall 4 star jumps and swap - 3x

All together 30:10

Deadlifts

Burpees over bar

Jump squats

X5

30:10

Spin bike

Froggers

Thrusters

X5