We have a new space in small group personal training Tuesday 10.30am with Tara - please email hello@thehutgym.com
Thursday evening 6pm class is now changed to Ree Pump as well as the 9.30am class
Monday 24 July - BodyFIT 9.30am and 6pm
1. Deadlifts
4 sets of 6-8 reps (aim to lift heavier each set)
2. AMRAP (As Many Rounds As Possible) in 8 minutes:
- 10 Ball slams
- 10 thrusters
- 15 Kettlebell swings
- 40 Skips
3. Hip thrusts
4 sets of 8-10 reps (go heavier after each set)
4. AMRAP in 10 minutes:
- 10 Press ups
- 15 Sit-ups
- 20 Dumbbell snatches (alternating arms)
5. For Time:
- 800-meter run
- 50 Burpees
- 30 Toes to bar
Tuesday 25 July: BodyFIT 9.30am, Bootcamp 6pm
BodyFIT:
1. 4 on spin bikes - 1 min
4 on BB press
4 on DB squats
x3
2. AMRAP in 10 minutes:
- 10 Reverse lunges each side
- 15 Box jumps
- 20 Alternating DB clean and press
3. 45s on each
- Inchworms
- Bent over BB or Db row
- Chest press BB or DB
- Bicep curls
x3
4. EMOM for 9 mins:
- Minute 1: 15 Kettlebell swings
- Minute 2: 12 Burpees
- Minute 3: 9 Pull ups
5. Finisher - banded glutes
30 glute bridges
20 banded abductors each side
20 crabb walks
Bootcamp 6pm
1. Circuit 1: Cardio Blast (10 minutes)
30:10
- Shuttle runs
- Plank twists
- Mountain climbers
- Inchworms
- Cossack squats
2. Circuit 2: Full-Body Strength
30:10 x3 on each
2 people on each station:
A-Air bike, quick step ups
B-Battle rope, press ups
C-Rower, Thrusters
D-Ball slams, skipping (outside)
E-Burpee over bar, box jumps over box (outside)
3. Circuit 3: Core (10 minutes)
30:10
- Bicycles
- Sit ups
- Plank hip dips
- Reverse crunches
- Flutter kicks
4. Finisher all together 20:10
Sprints
Shoulder taps
Plank twists
Wall sit
Glute bridges
Wednesday 26 July - BodyFIT 6.15am, 9.30am, 6pm
1. EMOM x6
- 8 press ups
- 8 Db squats
2. AMRAP in 10 minutes:
- 10 Alternating clean and press (DB)
- 10 bent over row
- 10 chest press
- 10 sit ups
3. EMOM for 12 mins
minute 1: 8 Devils press
minute 2: 8 BB press
minute 3: 8 deadlifts
4. 4 sets of:
20 walking lunges (10 each side)
30s wall sit
5. Glutes and core finisher 2-3x
20 banded glute bridges
20 banded abductors each side
20 banded crabb walks
20 twists
20 scissors
Thursday 27 July - Ree pump 9.30am & 6pm, BodyFIT 6.15am
1. EMOM x7
10 plate ground to overhead (plate touch floor, then above head)
6x front alternating lunges
2. in rows (front, back, middle) x3
- front - 15 ball slams
- middle - press ups
- back - squats
3. in rows (front, back, middle) x3
- front - 15 BB press
- middle - bent over row
- back - DB renegade rows
4. EMOM x7
- 5 Burpee box jump overs
- 10 Dumbbell snatches (alternating arms)
5. For Time:
- 800 meter run OR spin bike 1 mile
- 50 KB swings
- 30 Toes-to-bar
Friday 28 July; - Calorie Burn 6.15am, BodyFIT 9.30am
Calorie Burn:
Teams of 3. - reps are between you not each!
8 min time cap on each
1 - 90 cals air bike, 90 press ups, 90 lunges
2 - 1500m row, 90 step ups (each), 90 ball slams
3 - 300 battle rope, 90 squats, 180 box jumps
4 - 200 skips (each), 90 BB press, 90 pull ups
BodyFIT 9.30am
For time (complete the following exercises as quickly as possible):
1. Squat strength
4 sets of 6-8 reps (going heavier after each set)
2. Hip thrusts & split squats
KAS glute bridges x15
Bulgarian split squats x8 each side
x4
3. AMRAP in 8 minutes:
- 10 RDL
- 20 Walking lunges
- 30 KB swings
4. 4 rounds:
- 5 clean and press (DB alternating 5 each or BB)
- 10 Hand release press ups
5. Glute and core burner
20 shoulder taps
20 plank twists
20 banded glute bridges
20 banded abductors
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