Want to sculpt your best shape in 2022? Transform your workouts with our 28-day hybrid training workout plan. Time to get stronger, fitter and leaner… fast!
If 2022 has arrived and you’re ready to turn up the burn, we’re here to help. Every January, gym membership sign-ups spike, but data shows that by February 48 per cent of us have given up on our new year goals. What we need is a training method that will whet our workout appetite and keep us interested beyond the first few months. Enter our hybrid training workout plan.
What is hybrid training?
A hybrid training workout plan is the sweet spot between strength training and endurance work. The sessions might appeal as much to distance runners as they do to heavy lifters. Why?
Because they have a little bit of everything.
Hybrid training combines more than one training method (think, heavy lifting and HIIT, or isolation exercises and cardio) to continuously challenge your body. The net result is your muscles stay stimulated, your mind stays interested and you get stronger, fitter and leaner… fast!
It’s how elite personal trainer Josh Ivory works out: ‘I’d just come out of a bodybuilding competition and needed to look more athletic for modelling work,’ he says.
‘At first, I stopped doing isolation [single-muscle] exercises and focused on running, but I soon got bored. So I wrote a hybrid plan that merged my favourite exercises and techniques. It took less than a month to realise I was getting fitter, stronger and leaner, whilst maintaining good mobility as well.’
You could garner these results, too. Below, Ivory has developed a four-week plan that will kickstart your hybrid training journey. ‘My plan will help you to build and maintain lean muscle mass, improve your cardiovascular health and increase your strength endurance,’ he says.
‘The workouts focus on intensity – the harder you work, the shorter the workout, with most sessions taking between 40 and 60 minutes.’ Scale the workouts to suit your ability. Too hard? Reduce the rounds, reps and weight. Too easy? Increase them. And most of all, have fun!
Hybrid know-how…
Here are the components of your hybrid training sessions…
Strength
This is a compound (multi-muscle) lift that will improve your strength. Rest for 90-120 seconds after each set of this move.
CESE (calorie expenditure & strength endurance)
This part focuses on high volume and high intensity over 15 to 25 minutes, with the aim of burning maximum calories.
Isolations
Single-muscle exercises that target any areas overlooked in the compound exercise. Rest for 60-90 seconds between sets.
Week-by-week hybrid training workout structure
Week 1 –
- Monday: Workout 1
- Tuesday: 30-minute brisk walk
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 3
- Saturday: 30-minute yoga or stretch class
- Sunday: Rest
Week 2 –
- Monday: Workout 1
- Tuesday: 30-minute brisk walk
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 3
- Saturday: 30-minute yoga or stretch class
- Sunday: Rest
Week 3 –
- Monday: Workout 1
- Tuesday: 30-minute brisk walk
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 3
- Saturday: 30-minute yoga or stretch class
- Sunday: Rest
Week 4 –
- Monday: Workout 1
- Tuesday: 30-minute brisk walk
- Wednesday: Workout 2
- Thursday: Rest
- Friday: Workout 3
- Saturday: 30-minute yoga or stretch class
- Sunday: Rest
Hybrid training plan: the workouts
WORKOUT 1: PUSH DAY
Strength:
- Bench press: 4 x 8
CESE – E4MOM (Every 4 minutes on the minute) x 5:
- Push press: 20
- Assault bike: 20 kcal
Isolations:
- Decline bench press: 10-10 dropsets x 3
- Incline fly: 2 x 15
- Rear fly: 2 x 15
Bench press
Lie face-up on a bench, holding a barbell or a dumbbell horizontally in each hand, palms facing forwards with elbows bent to 90°. Your forearms are vertical to the fl oor with knuckles pointing up. Push the weight/s into the air until your arms are straight. Lower slowly and repeat.
Push press
Stand with your feet shoulder-width apart and a dumbbell on each shoulder, palms facing inwards. Bend your knees slightly, then quickly straighten your legs as you push the weights overhead. Lower slowly and repeat.
Assault bike
Using an air bike (or a similar upright bike if there’s not an air bike at your gym), cycle as hard as you can until the monitor shows you’ve burnt 20 calories.
Decline bench press
Set your bench to a 15-30° angle. Lie face up with a dumbbell in each hand. Hold the dumbbells wider than shoulder-width apart, palms facing towards your feet and elbows bent at 90°. Push the weights into the air until your arms are straight. Lower slowly and repeat.
Incline fly
Set your bench to a 30-45° angle. Lie face-up on a bench. Hold a medium-to-light dumbbell in each hand, and take them together overhead. Keeping a slight bend in your elbows, slowly lower the weights in an arc shape until in line with your chest. Return to the start and repeat.
Rear fly
Stand with a dumbbell in each hand, palms facing. Lean forwards from the waist with a flat back. Squeeze your shoulder blades to lift your arms out to the side until the weights are at shoulder level. Lower slowly and repeat.
WORKOUT 2: LOWER BODY
Strength:
- Barbell squat: 4 x 8
CESE – AMRAP (as many rounds as possible) in 20 minutes
- Walking lunge: 50m
- Farmer’s carry: 50m
- Row: 150m
Isolations:
- Hip thrust: 2 x 15
- Lateral lunge: 2 x 15
Finisher:
- Banded squat: 3 x 30 seconds
Barbell squat
Clean a barbell to rest on your rear shoulder muscles, or use a squat rack. Start with your feet about shoulder-width apart and spine in alignment. Slowly lower yourself into a squat by ‘sitting back’ as if lowering onto a chair. Go as low as you can with good form, then return to start.
Walking lunge
Stand with feet together and a dumbbell in each hand, or clean a barbell to rest on your rear shoulders. Lunge forwards with the left leg, front leg bent at a 90° angle and back knee nearly touching the ground. Push back up to stand then repeat on the right leg. Continue for 50m.
Farmer’s carry
Stand with feet shoulder-width apart and a heavy dumbbell in each hand. Engage your core, pull your shoulders down and back and step forwards. Walk as fast as you can for 50m, keeping your spine tall and shoulders back.
Row
Sit on a rowing machine and use the straps to secure your feet. With your back straight and core engaged, push back through your lower body, then use your upper back to pull the handles toward your chest. Release to glide back to starting position, then repeat for 150m.
Hip thrust
Start by resting your rear shoulders on a bench, with your knees bent and a barbell resting on your hips, palms facing down. Squeeze your bottom and raise your hips so your body is in a bridge position, keeping your thighs in line. Hold this position for two seconds before lowering to the start. Repeat.
Lateral lunge
Stand with feet shoulder-width apart, a dumbbell in each hand, palms facing in and arms straight. Lunge to the right, bending your right knee and dropping your hips. Return to start position, repeat on the left and continue alternating.
Banded squat
Begin with a flat back or your back pressed up against a wall. Squat down until your knees are bent at 90°. Hold the squat position for 30 seconds, then stand back up and repeat twice more.
WORKOUT 3 PULL DAY
Strength:
- Deadlift: 4 x8
CESE (note your time and beat it next week):
- Bent-over row: 25-20-15-10-5 reps
- Skipping: 100-80-60-40-20 reps
Isolations:
- Chest supported row: 3 x 15
- Lat pulldown: 3 x 15
Finisher:
- Farmer’s carry: 100m
Deadlift
Stand with feet hip-width apart and the balls of your feet directly under the bar. Looking ahead, bend to grab the bar with an overhand grip, hands shoulder-width apart and arms straight. Without allowing your lower back to round, stand, pause, then lower the bar back to the floor.
Bent-over row
Hold a barbell in both hands, just beyond shoulder-width apart with palms facing your body, bend your knees slightly. Hinge forward from the hips. Hold this position, then draw both elbows back as far as you can, squeezing your shoulder blades at the top. Lower to the start position and repeat.
Skipping
Stand tall with your body in front of a rope and a handle in each hand. Using a large arm movement, swing the rope forward and over your head. As the rope moves towards your feet, jump and let it hit the floor. Continue to drive the rope round with small wrist movements.
Chest supported row
Position a workout bench at 45° and lie on it face down. Grab a dumbbell horizontally with each hand, palms facing back, and row the elbows up while retracting your shoulder blades. Pull until the dumbbells are past your midline, then lower slowly and repeat.
Lat pulldown
Sit at a lat pulldown machine and adjust the thigh pad to a firm fit. Brace your abs and reach up to grasp the bar with both hands. Lean back slightly and pull down until the bar nearly touches your chest. Pause, then slowly return to the start and repeat.
Farmer’s carry
Stand with feet shoulder-width apart and a heavy dumbbell in each hand. Engage your core muscles, pull your shoulders down and back, then take a step forward. Walk as fast as you can for 100m, keeping your spine tall and shoulders back
Download the full ‘6 Weeks to a Leaner Lifestyle’ plan at ivoryfit.com.
