The Hut programme WC 19 June

Monday 19th - 9.30am & 6pm BODYFIT

EMOMX6

4 deadlifts

4 bb press

EMOMX6

4 split squats (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 20th- 9.30am, 6pm BODYFIT (as of next week 6pm class will be replaced with Bootcamp!)

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 21st - 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 22nd - 6.15am BODYFIT express, 9.30 and 6pm BODYFIT, 10.30am beginners class (as of next week the 9.30am class will be replaced with ReePump this will be outside - open gym inside)

EMOMX6 (in pairs one work one rest) (beginners class all work for 1 min then rest 30 sec in between)

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 - beginner same

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 23rd - 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