The Hybrid Challenge

Welcome to the Hybrid Challenge!

Out with workouts that drain your energy and injure your body. In with a smarter approach that blends the best of both worlds.

Get ready to move like an athlete as you explore training techniques to build strength, speed, and confidence in your body.

WHAT YOU WILL ACHIEVE
By completing the Hybrid Challenge, you can expect to:

✓ Build a functional base of strength
✓ Become a stronger and faster runner
✓ Injury-proof your hips, knees, and feet
✓ Reach a whole new level of fitness!

WHO IS IT FOR
The Hybrid Challenge is for you if:

YOU’RE A WEIGHTLIFTER:
✓ Looking to start (or improve) your running
✓ Struggling to balance everything
✓ Ready to try a “less is more” approach to optimize energy & recovery

YOU’RE A RUNNER:
✓ Wanting to improve form, speed, and prevent injuries
✓ Struggling to find time for strength training
✓ Ready to commit to 3 x 30-45 minute weightlifting workouts per week

NOTE: 2 levels of running are provided throughout this challenge, but guidance is provided if you want to follow your own plan.

TRAINING STYLES
Throughout the Hybrid Challenge you will complete 3x full body workouts per week and run on the days in between.

To support your consistency, we’ve included injury-prevention warm up routines plus optional core and mobility workouts.

WORKOUT DURATION
Throughout the Hybrid Challenge you will take a smarter approach with:

✓ Full body workouts: 3x per week, 30-45 minutes each
✓ 2 levels of running: 3x per week, 10-30 minutes or 30-60 minutes respectively

To support your consistency, we’ve included injury-prevention warm up routines plus optional core and mobility training.

DIFFICULTY
The Hybrid Challenge is suitable for all levels. With modifications provided for more advanced movements and the option to choose from 2 levels of running, this challenge can be adapted to every stage of your journey.

EQUIPMENT NEEDED
This challenge includes a combination of minimal equipment workouts that can be completed at home or in a gym. We recommend having access to:

- 1 lighter set of dumbbells (5-10 lbs)
- 1 heavier set of dumbbells (15-30 lbs)
- Non-slip resistance bands
- Exercise mat
- Bench / box*

*NOTE: if you don’t have a bench or box, you can swap this for a firm, stable piece of furniture 1-2’ off the ground.

Learn more about the series here:
https://joinanda.com/products/hybrid

Buy $36.99 Share

WEEK 1 SCHEDULE
35.8 KB

WEEK 1 SCHEDULE

35.8 KB
42:06

Full Body Power Up (pt1)

Full Body Power Up (pt1)

42m | Beginner to Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional), Box

*NOTE: if you don’t have a bench or box, you can swap this for a firm, stable piece of fu...
15:14

Quickie Combo Core (pt1)

Quickie Combo Core (pt1)

15m | Beginner to Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional)
30:58

Fired Up Full Body

Fired Up Full Body

31m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)
16:40

Keep It Moving Lower Mobility

Keep It Moving Lower Mobility

17m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
39:26

Stronger For Longer Full Body

Stronger For Longer Full Body

39m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional)
21:23

Move & Groove Mobility

Move & Groove Mobility

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
07:14

Quickie Pre-Run Warm Up

Quickie Pre-Run Warm Up

7m | Beginner to Intermediate

Works Well For:
Warm Up | Injury Prevention | Mobility & Flexibility

Equipment Needed:
N/A
LEVEL 1 RUN
36.1 KB

LEVEL 1 RUN

36.1 KB
LEVEL 2 RUN
40.9 KB

LEVEL 2 RUN

40.9 KB
LEVEL 3 RUN
40.7 KB

LEVEL 3 RUN

40.7 KB
WEEK 2 SCHEDULE
118 KB

WEEK 2 SCHEDULE

118 KB
43:18

Full Body Power Up (pt2)

Full Body Power Up (pt2)

43m | Beginner to Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box

*NOTE: if you don’t have a bench or box, you can swap this for a firm, stable piece of furniture 1-2’ off t...
15:17

Quickie Combo Core (pt2)

Quickie Combo Core (pt2)

15m | Beginner to Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional)

.

Explore the full series:
Quickie Combo Core (pt1): https://app.joinanda.com/videos/quickie-combo-core-pt1
Quic...
31:16

Quick Hit Full Body

Quick Hit Full Body

31m | Beginner to Advanced

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)
15:15

360 Upper Mobility

360 Upper Mobility

15m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
41:45

Push Your Pulse Full Body

Push Your Pulse Full Body

42m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs)
20:34

Flex & Flow Mobility

Flex & Flow Mobility

21m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
11:01

Quickie Pre-Run Warm Up

Quickie Pre-Run Warm Up

11m | Beginner to Intermediate

Works Well For:
Warm Up | Injury Prevention | Mobility & Flexibility

Equipment Needed:
N/A
LEVEL 1 RUN
35.9 KB

LEVEL 1 RUN

35.9 KB
LEVEL 2 RUN
40.3 KB

LEVEL 2 RUN

40.3 KB
LEVEL 3 RUN
39.1 KB

LEVEL 3 RUN

39.1 KB
WEEK 3 SCHEDULE
121 KB

WEEK 3 SCHEDULE

121 KB
44:25

Full Body Power Up (pt3)

Full Body Power Up (pt3)

44m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box

*NOTE: if you don’t have a bench or box, you can swap this for a firm, stable piece of furniture 1-2’ off the ground.
H...
15:04

Quickie Combo Core (pt3)

Quickie Combo Core (pt3)

15m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional)
30:59

Full Body In A Hurry

Full Body In A Hurry

31m | Beginner to Advanced

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Band (optional)
12:45

Deep Rooted Lower Mobility

Deep Rooted Lower Mobility

13m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
45:44

Hit It & Hold It Full Body

Hit It & Hold It Full Body

46m | Intermediate

Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & Core

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional)
20:08

Free Flow All Mobility

Free Flow All Mobility

20m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
LEVEL 1 RUN
39.9 KB

LEVEL 1 RUN

39.9 KB
LEVEL 2 RUN
41.3 KB

LEVEL 2 RUN

41.3 KB
LEVEL 3 RUN
29.8 KB

LEVEL 3 RUN

29.8 KB
WEEK 4 SCHEDULE
36.3 KB

WEEK 4 SCHEDULE

36.3 KB
44:15

Full Body Power Up (pt4)

Full Body Power Up (pt4)

44m | Intermediate

Works Well For:
Strength Training | Power | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box
15:32

Quickie Combo Core (pt4)

Quickie Combo Core (pt4)

16m | Intermediate

Works Well For:
Strength Training | Abs & Core | Pelvic Floor

Equipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional)
46:24

Full Scale Full Body

Full Scale Full Body

46m | Beginner to Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional), Box
16:15

Expand Your Upper Mobility

Expand Your Upper Mobility

16m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
32:25

No Repeat Full Body Heat

No Repeat Full Body Heat

32m | Intermediate

Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & Balance

Equipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Band (optional)
21:36

Breath Flow Mobility

Breath Flow Mobility

22m | Intermediate

Works Well For:
Mobility & Flexibility | Recovery

Equipment Needed:
N/A
09:15

Quickie Pre-Run Warm Up (W4)

Quickie Pre-Run Warm Up (W4)

9m | Beginner

Works Well For:
Warm Up | Injury Prevention | Mobility & Flexibility

Equipment Needed:
Band (optional)
LEVEL 1 RUN
37.3 KB

LEVEL 1 RUN

37.3 KB
LEVEL 2 RUN
39.2 KB

LEVEL 2 RUN

39.2 KB
LEVEL 3 RUN
30.1 KB

LEVEL 3 RUN

30.1 KB
BONUS: Strength Training for Runners
326 KB

BONUS: Strength Training for Runners

326 KB
THE WEEKLY SCHEDULE
32.7 KB

THE WEEKLY SCHEDULE

32.7 KB
EXAMPLE: 2 RUNS PER WEEK
54.1 KB

EXAMPLE: 2 RUNS PER WEEK

54.1 KB
EXAMPLE: 3 RUNS PER WEEK
59.4 KB

EXAMPLE: 3 RUNS PER WEEK

59.4 KB
EXAMPLE: 4 RUNS PER WEEK
60.3 KB

EXAMPLE: 4 RUNS PER WEEK

60.3 KB
EXAMPLE: 5 RUNS PER WEEK
57.9 KB

EXAMPLE: 5 RUNS PER WEEK

57.9 KB