Lucy’s exercise experience means she knows which moves work for her body and mind. Here’s one of her top-rated hybrid-training sessions

‘My hybrid-training is very much based around hybrid training,’ says Lucy. ‘I like to mix things up, keep my heart rate steady and combine different training methods, including strength, endurance, hypertrophy, core and functional fitness.’

Dumbbell chest fly

Tones your upper body and – thanks to the gym ball – your core

Reps: 20

  • Lie back on a gym ball with a dumbbell in each hand.
  • Your head and shoulders are supported and your body is in a straight line from head to knees.
  • Lift the dumbbells above your chest with your palms facing each other and a slight bend in your elbows.
  • Lower your arms to the sides, upper arms parallel to the floor until you can feel the stretch in your chest.
  • Pause, then draw your arms back to the start and repeat.

Tip: Use your core muscles and squeeze your glutes to stop the ball from wobbling.

V-sit to press

Works into your shoulders, while also targeting your abs and core

Reps: 15 (each side)

  • Sit on the floor with your legs bent and raised to about shoulder height.
  • Hold a dumbbell in one hand at shoulder height, with the elbow tucked in close to your sides. Extend your other arm for balance.
  • Keeping your chest up and eyes looking forwards, slowly press the dumbbell overhead.
  • Lower and repeat on the same arm. Complete all reps on one arm before switching sides.

Walking lunges with hammer curl

Works the entire body from your head to toe, especially your glutes, hamstrings and quads

Reps: 20

  • Start standing with a dumbbell in each hand.
  • Take a big step backward with your left foot, bending at the knee so that your back knee almost touches the ground.
  • As you lower down into a lunge, bend your elbows and bring the dumbbells in towards your biceps to perform a hammer curl.
  • Bring the left leg forward to stand up, then repeat on the right.
  • Continue alternating.

Squat to throw

Great for co-ordination and energy transfer, this is a plyometric (jumping) exercise that will get your heart and lungs working

Reps: 10

  • Stand with your feet hip-width apart, knees slightly bent, and hold a medicine ball with two hands in front of your chest.
  • Lower into a squat position, keeping your chest lifted and the ball still.
  • Push up out of the squat and, as you stand, drive up in an explosive movement, tossing the ball overhead.
  • Catch the ball at chest level and return to the squat position.
  • Repeat.

Deadlift

A great glute exercise that will work your hamstrings and build strength

Reps: 60 seconds

  • Start standing with your feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand, placing them in front of your hips with palms facing your thighs.
  • Keeping your spine in a neutral position and squeezing your shoulder blades, send your hips back to lower the dumbbells towards the ground. Keep the dumbbells close to your body as you lower them, so they are in front of your shins.
  • When the dumbbells reach beyond your knees and you feel a stretch in your hamstrings, drive through your heels to stand back up.
  • Repeat.

Triceps kickback

Works the triceps, a big muscle that runs along the back of your upper arm

Reps: 10

  • Stand with your knees bent and a slight forward lean from the hips. Hold a dumbbell in each hand, then bend your arms so your triceps are aligned with your back and elbows are bent to 90-degrees.
  • Engage your core and triceps, then extend your arms to push the dumbbells backwards. Your triceps should stay still; only your elbows move. Guide the weight upward until your arm is straight and pause.
  • Lower your arms back to the start and repeat.