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