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Hybrid Athlete · Conditioning

Hybrid Engine: Aerobic

A mixed conditioning session with strength support and room between demanding efforts. This edition emphasizes conversational work.

Preview the exercises
GoalAerobic work, intervals, and controlled recovery · conversational work
LevelAll levels
Duration30–50 min
Exercises6

BEFORE YOU START

Equipment and structure

Cardio option · Dumbbells · Chair or bench

HybridConditioningAerobicRecoveryConversational Work

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Stationary Bike Intervals

    5 sets · 60 sec moderate / 90 sec easy · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Set the seat so your knee stays softly bent at the bottom.
    • Build speed gradually before each work interval.
    • Keep the recovery easy enough to regain control.
  2. 02

    Dumbbell Romanian Deadlift

    4 sets · 8–10 · 90s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep the weights close to your legs.
    • Push your hips back with softly bent knees.
    • Stop before your back position changes, then stand tall.
  3. 03

    Supported Tandem Stance

    3 sets · 20–30 sec / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand beside a counter or rail.
    • Place one foot directly in front of the other.
    • Use as much fingertip support as needed.
  4. 04

    Easy Rowing Machine

    4 sets · 60 sec smooth / 60 sec easy · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Drive with the legs before leaning slightly and pulling.
    • Return arms, then torso, then bend the knees.
    • Keep the stroke smooth rather than forceful.
  5. 05

    Supported Split Squat

    3 sets · 8 / side · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Use a stable support and a comfortable stance.
    • Lower only through a range you can control.
    • Drive through the front foot without pushing off the back toes.
  6. 06

    Glute Bridge

    2 sets · 10–12 · 45s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep your ribs stacked over your pelvis.
    • Press through the whole foot.
    • Squeeze your glutes without arching your low back.