The Hut Programme WC 7 Sept 2026

Monday

Warm up:

3 mins cardio

20 walking lunges

inchworms wall to wall

Mobility

5 Inchworms

10 Shoulder taps

10 Sit ups

10 BW squats

X4

EMOM

1- 10 burpees

2- 10 deadlifts

3- 10 press ups

4- 15 butterfly sit ups

5- 15 goblet squats

repeat 3x (15 mins)

Rest 3-5 mins

Pack of cards:

Exercises:

Russian twist

KB/DB swing

Press ups

Alternating KB/DB snatch

Jump squats

Jump lunges

Tuesday - BodyFIT 6.15am, 9.30am, 6pm

BodyFIT

Tabata 20:10

Inchworms

Shoulder taps

Sit ups

BW squats

X4

EMOM 20 mins

1 - 10 suitcase deadlift to overhead

2 - 10 press ups

3 - 10 lunges to bicep curl

4 - 10 lying leg raises

5 - 10 goblet squat

Repeat for 20 mins

Heavy 4 sets of 6 reps on each, rest between sets - you should feel like you need a rest at 6 reps

BB squats

BB press

Bent over row

3x10

Pull ups (banded or barbell)

Press ups

Farmer carry 3x50m rest 30-60s after 50m

Wednesday - BodyFIT 9.30am, 6pm

EMOMX6

6 deadlifts

6 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

Glute burner 3x10

Glute bridges

Abductors

Thursday - BodyFIT 6.15am, 9.30am, 6pm

Warm-Up

30 sec bodyweight squats

30 sec arm circles

30 sec inchworms

30 sec alternating lunges

2 rounds

12 min AMRAP 10 Dumbbell goblet squats

8 Push-ups

10 DB bent-over rows

12 Alternating reverse lunges

30-sec plank hold

Conditioning Ladder (12–15 mins) Perform each pair of exercises back-to-back, rest 60s between rounds.

1️⃣ 10–20–30–20–10

Kettlebell swings Burpees

2️⃣ 10–20–30–20–10

Wall balls (or air squats) Mountain climbers (per leg)

Finisher (3 min) EMOM x3:

8 jump squats 8 push-ups Max mountain climbers until the minute ends

Friday -Hybrid Open Gym, 9.30am BodyFIT Hybrid

3 mins steady running

3 rounds

10 squats

10 glute bridges

AMRAP 10 mins in pairs (you go, I go) reps are total between you

wall balls x20

hand release press ups x20

walking lunges x20

sit ups x20

AMRAP 10 mins

thrusters x20

ball slams x20

farmer carry x5 wall to wall

stay in your pairs complete 4 sets of 12-15 reps (take in turns one rest, one works)

Bench Press 4x12-15

Squats 4x12-15

BodyFIT 9.30am

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

6 Bulgarian SS each leg

6 RDL

6 hip thrusts/glute bridges

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