The Hybrid Challenge

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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The Hybrid Challenge
  • WEEK 1 SCHEDULE

    35.8 KB

  • 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...

  • 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)

  • 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)

  • Keep It Moving Lower Mobility

    17m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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)

  • Move & Groove Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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 2 RUN

    40.9 KB

  • LEVEL 3 RUN

    40.7 KB

  • WEEK 2 SCHEDULE

    118 KB

  • 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...

  • 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...

  • 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)

  • 360 Upper Mobility

    15m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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)

  • Flex & Flow Mobility

    21m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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 2 RUN

    40.3 KB

  • LEVEL 3 RUN

    39.1 KB

  • WEEK 3 SCHEDULE

    121 KB

  • 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...

  • 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)

  • 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)

  • Deep Rooted Lower Mobility

    13m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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)

  • Free Flow All Mobility

    20m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • LEVEL 1 RUN

    39.9 KB

  • LEVEL 2 RUN

    41.3 KB

  • LEVEL 3 RUN

    29.8 KB

  • WEEK 4 SCHEDULE

    36.3 KB

  • 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

  • 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)

  • 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

  • Expand Your Upper Mobility

    16m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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)

  • Breath Flow Mobility

    22m | Intermediate

    Works Well For:
    Mobility & Flexibility | Recovery

    Equipment Needed:
    N/A

  • 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 2 RUN

    39.2 KB

  • LEVEL 3 RUN

    30.1 KB

  • BONUS: Strength Training for Runners

    326 KB

  • THE WEEKLY SCHEDULE

    32.7 KB

  • EXAMPLE: 2 RUNS PER WEEK

    54.1 KB

  • EXAMPLE: 3 RUNS PER WEEK

    59.4 KB

  • EXAMPLE: 4 RUNS PER WEEK

    60.3 KB

  • EXAMPLE: 5 RUNS PER WEEK

    57.9 KB