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Hybrid Athlete · Conditioning

Hybrid Engine: Interval

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

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

BEFORE YOU START

Equipment and structure

Cardio option · Dumbbells · Chair or bench

HybridConditioningAerobicRecoveryRepeat Efforts

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FULL PRESCRIPTION

Exercise by exercise

  1. 01

    Dumbbell Bench Press

    4 sets · 8–10 · 75s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Plant both feet and keep shoulder blades supported.
    • Lower with forearms close to vertical.
    • Press without clanging the dumbbells together.
  2. 02

    Comfortable Brisk Walk

    2 sets · 10–20 min easy · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Choose a pace where you can still speak in short sentences.
    • Keep your steps relaxed and even.
    • Slow down if your form or breathing becomes uncontrolled.
  3. 03

    Low-Impact Shadow Boxing

    5 sets · 40 sec / 40 sec easy · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Keep punches light and hands relaxed.
    • Rotate gently through feet and hips.
    • Do not snap the elbows or hold your breath.
  4. 04

    Farmer Carry

    5 sets · 30 sec · 60s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stand tall with weights at your sides.
    • Take short, quiet steps.
    • Stop before posture or grip fails.
  5. 05

    Side-Lying Open Book

    3 sets · 5–8 / side · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Stack knees and support your head.
    • Rotate the top arm and upper back together.
    • Stop before the shoulder or low back feels strained.
  6. 06

    Low-Impact Step Touch

    4 sets · 45 sec smooth · 30s rest

    EXERCISE GUIDE
    Coaching cues & alternatives

    Coaching cues

    • Step side to side within a comfortable width.
    • Keep knees soft.
    • Move rhythmically without crossing the feet.