The Hut Programme WC 4 May

Monday Bank Holiday Workout

Warm up: Partner A jog lap / Partner B plank (swap)

• Synchro squats x 15

• High fives + jumping jacks x 20

• Partner med ball pass + squat x 15

• Walking lunges together x 20 steps

You go / I go format 12 mins

• 200m run (or 45 sec cardio machine)

• 15 dumbbell thrusters

• 10 burpees
  

  Partner A works, Partner B holds: 12 mins

  • 12 DB deadlifts

  • 10 push press

  • 8 goblet squats

  Partner B holds:

  • Wall sit OR plank

Complete together, split reps however you want:

• 100 calorie row / bike / ski

• 80 walking lunges (shared)

• 60 sit-ups (synchro optional)

• 40 box step overs

• 30 burpees over line

• 20 partner med ball slams (pass between)
  

Tuesday

A - Strict barbell press 4x6 reps

B - 10 DB thrusters

5 down ups

as many rounds as possible in 7 minutes

C - in pairs 4 rounds of each 30:15

1 - squats, wall sit/squat hold

2 - lunges, squat jumps/in out jumps

3 - barbell strict press, inchworms

4 - glute bridges, squat pulse

5 - bent over row, press up to shoulder taps

D - Glute burner 3x20

Narrow glute bridges

clams (10 each side)

Wednesday

Squats 3x15

As many rounds as possible in 7 minutes

20 kettlebell swings

20 glute bridges

20 lying leg curls

work in pairs 45:20 x4

Push press

Bent over row

press ups

Bicep curls

sit ups

alternating lunges

shoulder taps

glute bridges

shoulder burner with red or yellow plates

10 shoulder press

10 side raises

10 front raises

10 around the worlds

3x

Ab burner 3x10 of each

russian twists

flutter kicks

scissors

plank saws

Thursday

5x5 DB clean and press each side

E2MOM x6 (every 2 minutes on the minute)

10 squats

10 lunges

10 press ups

5 down ups

AMRAP 10 min

12 romanian deadlifts

12 lying Db leg curls

12 glute bridges

12 sit ups

AMRAP 10 mins

12 bent over row

12 push press

12 side raises

12 bicep curls

12 bicycles each side

Abs 20:10 x3

side plank

plank

Friday

Strength:

3x6 e/s reverse lunges

3x6 paused hip thrusts

50:20 on each 3x

A - Squats, lying Db leg curls

B - DB shoulder press, bent over row

C - Deadlifts, Reverse lunges alternating

D - Alternating step ups, glute bridges

Abs - 20:10 x4

Russian twists

Leg raises

Bicycles

Plank saws