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
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Full Body Power Up (pt1)
42m | Beginner to Intermediate
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment 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...
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Quickie Combo Core (pt1)
15m | Beginner to Intermediate
Works Well For:
Strength Training | Abs & Core | Pelvic FloorEquipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional) -
Fired Up Full Body
31m | Beginner to Intermediate
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs) -
Keep It Moving Lower Mobility
17m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Stronger For Longer Full Body
39m | Intermediate
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional) -
Move & Groove Mobility
21m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Quickie Pre-Run Warm Up
7m | Beginner to Intermediate
Works Well For:
Warm Up | Injury Prevention | Mobility & FlexibilityEquipment Needed:
N/A -
Full Body Power Up (pt2)
43m | Beginner to Intermediate
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment 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...
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Quickie Combo Core (pt2)
15m | Beginner to Intermediate
Works Well For:
Strength Training | Abs & Core | Pelvic FloorEquipment 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... -
Quick Hit Full Body
31m | Beginner to Advanced
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs) -
360 Upper Mobility
15m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Push Your Pulse Full Body
42m | Intermediate
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs) -
Flex & Flow Mobility
21m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Quickie Pre-Run Warm Up
11m | Beginner to Intermediate
Works Well For:
Warm Up | Injury Prevention | Mobility & FlexibilityEquipment Needed:
N/A -
Full Body Power Up (pt3)
44m | Intermediate
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment 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... -
Quickie Combo Core (pt3)
15m | Intermediate
Works Well For:
Strength Training | Abs & Core | Pelvic FloorEquipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional) -
Full Body In A Hurry
31m | Beginner to Advanced
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Band (optional) -
Deep Rooted Lower Mobility
13m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Hit It & Hold It Full Body
46m | Intermediate
Works Well For:
Strength Training | Muscle Building | Stability & Balance | Abs & CoreEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Team Bands (optional) -
Free Flow All Mobility
20m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Full Body Power Up (pt4)
44m | Intermediate
Works Well For:
Strength Training | Power | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Box -
Quickie Combo Core (pt4)
16m | Intermediate
Works Well For:
Strength Training | Abs & Core | Pelvic FloorEquipment Needed:
Very Light dumbbells (1-5 lbs), Light dumbbells (5-10 lbs) (optional) -
Full Scale Full Body
46m | Beginner to Intermediate
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Bands (optional), Box -
Expand Your Upper Mobility
16m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
No Repeat Full Body Heat
32m | Intermediate
Works Well For:
Strength Training | Muscle Building | Abs & Core | Stability & BalanceEquipment Needed:
Light dumbbells (5-10 lbs), Heavy dumbbells (15-30 lbs), Band (optional) -
Breath Flow Mobility
22m | Intermediate
Works Well For:
Mobility & Flexibility | RecoveryEquipment Needed:
N/A -
Quickie Pre-Run Warm Up (W4)
9m | Beginner
Works Well For:
Warm Up | Injury Prevention | Mobility & FlexibilityEquipment Needed:
Band (optional) -
BONUS: Strength Training for Runners
326 KB