The Hut programme WC 3 July

Hope you all enjoyed last weeks training and our new classes Bootcamp Tuesdays 6pm and Ree Pump Thursdays 9.30am

Charly is back this week so early morning Express is back to normal Tues-Fri 6.15am

Monday 3 July

1. Strength Circuit:

• Back Squats: 5 sets of 5 reps, increasing weight with each set.

• Deadlifts: 5 sets of 5 reps, increasing weight with each set.

• Push Press: 5 sets of 5 reps, increasing weight with each set.

1. Conditioning Circuit:

• 10-minute AMRAP (As Many Rounds As Possible):

  • 10 Kettlebell Swings

  • 15 Wall Balls / Ball Slams

  • 60 skips

  • 10 Press ups

Upper & Core:

• Dumbbell Shoulder Press: 3 sets of 8-10 reps.

• Toes-to-Bar or Hanging Leg Raises: 3 sets of 10-12 reps.

• Plank Hold: 3 sets of 45-60 seconds.

Metabolic Conditioning (Metcon):

• 3 rounds:

  • 400-meter run

  • 15 Thrusters

  • 10 Burpees over the Barbell

Tuesday 4 July

BodyFIT 6.15, 9.30am, Bootcamp 6pm

BodyFIT

45:15x3

1. Spin bike

2. Ball slams

3. Thrusters

4. Sprints wall to wall

45:15x3

1. Burpees

2. Box jumps

3. Press ups

4. Skipping

45:15x3

1. Quick step ups

2. Sit ups

3. deadlifts

4. Walking lunges

Finisher 20:10

Squats

Bicycles

Lunges

Ab roll ups

Twists

Bootcamp 6pm

1. Circuit 1 20:10x3

• Burpees

• Mountain climbers

• Jump lunges

• Plank hold

1. Cardio Blast (partner)

• 400-meter sprint or 1-minute sprint on spin bike

• 1 minute 5 press ups, 10 mountain climbers

• Repeat for a total of 5 rounds.

1. Circuit 2, 2 mins on each

• Ball slams x10 then 5 sprints

• Battle ropes x40 then 10 thrusters

• Down ups x10 then 10 squats

• Barbell press x10 then 20 shoulder taps

1. Tabata Intervals 20:10

   • Skipping

   • Burpees

   • High knees

   • Box jumps

   • Mountain climbers

Wednesday 5 July

BodyFIT 6.15am, 9.30am, 6pm

1. 400-meter run

2. 21 kettlebell swings

3. 21 pull-ups

4. 400-meter run

5. 15 kettlebell swings

6. 15 pull-ups

7. 400-meter run

8. 9 kettlebell swings

9. 9 pull-ups

Rest 5 mins

30:10 x4

Deadlifts

DB squats

Press ups

Barbell press

Bent over row

Lunges

Plank hold

Sit ups

Finisher:

50 glute bridges

20 standing abductors each side

50 banded squats

Thursday 6 July

BodyFIT 6.15am, 6pm

Ree pump 9.30am - outside area (open gym 9.30am inside)

1. EMOM (Every Minute on the Minute) for 10 minutes:

• 10 box jumps - in first min

• 10 burpees - in 2nd min and keep alternating

2. Tabata intervals (20 seconds of work, 10 seconds of rest, repeated for 8 rounds) of:

• Press ups

• Squats

3. 45:15 x3

• Spin bikes

• Bent over row

• BB press

• Reverse lunges

• Sprints outside wall to wall

• Down ups

Finisher for remaining time

30 glute bridges

10 standing abductors each side

10 RDL

30 KB swings

30 bicycles

Friday 7 July

BodyFIT 6.15am, 9.30am

1. Circuit 30:10 x3-4

• Star jumps

• Bodyweight Squats

• Press ups

• Mountain Climbers

• Plank

1. HIIT (High-Intensity Interval Training): 30:10x4

• Burpees

• High Knees

• Jump Lunges

• Plank Jacks

1. Strength Training 40:15 x3

• Dumbbell Shoulder Press

• Dumbbell Goblet Squats

• Dumbbell Rows

• Dumbbell Lunges

1. Cardio Blast 30:10x3-4

• Skipping

• Wall balls

• Wall to wall sprints

• Ball slam to burpee

1. Core Workout:

• Bicycles x20

• Twists x20

• Plank with Alternating Leg Raises: 10 reps each side