A 3 day, full body programme designed to allow anyone with a single weight to train wherever they want. We have designed the programme to be dumbbell or kettlebell friendly whichever you have available. Suitable for all abilities.
What you get:
Variety - a combination of lifting and conditioning to build explosive strength & hypertrophy.
Progression - periodised changes in intensity and volume to optimise your success whatever your goal.
Instant Access - 1 month of programming.
Coaching - every single movement taught by HYBRID coaches with additional coaching material and articles sent to members.
With video tutorials, step-by-step guidance, and support from our global online community, you can follow our programme 3-days per week to help you become the athlete you were born to be.
A1
90 90s with ER + IR
3 x 10 @ 5
A2
Bear Crawl Shoulder Taps
3 x 20
B1
Full Burpee
12, 9, 6
B2
Crossfit Sit Up
12, 9, 6
C1
Goblet Oscillation Squat
5 x 5 @ 8
C2
DB Single Leg RDL
5 x 16
D1
Oscillation Dumbell Overhead Press
5 x 5 @ 8
D2
DB Bent Over Row
5 x 8
Circuit
E
3 Rounds for Time: 30 Lunges 20 Bear Crawl Pull Throughs 10 Burpees
A1
Jefferson Curl
3 x 10
A2
Kick Throughs
3 x 20
B
High Knees to Ground 2 Overhead
3 x 30 @ 6
C1
Staccato DB RDL
5 x 5 @ 3
C2
Goblet Squat with ISI Holds
5 x 9 @ 5
D1
Push Up with ISI Hold
5 x 9 @ 5
D2
IYTW Hold
3 x 60
E1
Low Plank
4 x 0:20 @ 0:40
E2
Hollow Hold
4 x 0:20 @ 0:40
E3
Superman Hold
4 x 0:20 @ 0:40
A1
Worlds Greatest Stretch
3 x 20
A2
Bird Dog (Knee's down)
3 x 20
B1
DB Thruster to Max Air Squats
2 x 25 @ MAX
B2
DB Thruster to Sit Ups
2 x 25 @ MAX
B3
DB Thruster to Reverse Lunge
2 x 25 @ MAX
AMRAP 1
C
8 Minute AMRAP (as many rounds as possible). Complete each exercise in order then repeat! 10 Alternating DB Snatch 5 Single Arm OH Squat / side 10 Bear Crawl Bird Dog
D
Full Burpee
1 x 100
Kevin has been exposed to performance sport from a young age. With a degree in BSc Sport & Exercise Science at The University of Edinburgh, during which he took the first steps into his coaching career by assisting the University of Edinburgh Rugby Team whilst completing his NASM CPT certification.
Stay humble, work hard. The Hybrid crew is a community of people who want to feel good, pick up some skills, get strong and have fun doing it.
Get Hybrid One Weight ProgrammeFormer Sportsman and Fitness Enthusiast
Verified Athlete"My strength and range of motion has significantly increased since following Hybrids programmes"