Veronica Amber Peace

Coach
Veronica Shenton

I wrote this program to share my current style of training. I find this such an enjoyable way of moving my body and trying a differnt style to optimise results. 

This program is created to empower women of all fitness levels to unleash their full potential as a hybrid athelete. Whether you're a beginner looking to kickstart your fitness journey or more advanced with your training, this comprehensive approach compliments your individual needs and aspirations.

Through the hybrid training methodology, you'll experience the perfect fusion of virtual guidance, providing the flexibility to train anytime, anywhere, while still benefiting from coaching and accountability.

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Most gyms will cater for this style of training. 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1 - Legs (Skills and Conditioning)

A

Barbell clean to squat

B

1-Leg Step-Up Jump

3 x 12

C

Kas Glute Bridge

20, 15, 10, 10

D

Banded KB Swing

E

KB Walking Lunges

F

Jump Squat

3 x 30

Sunday
Week 1 Day 1 Rower & Assault Bike Circuit (Optional)

A1

Assault Bike

4 x 0:20

A2

Rowing

4 x 0:20

Monday
Week 1 Day 5 - Running Intervals

A

Foam Rolling Calves

1 x 10:00

Monday
Week 1 Day 2 Running Intervals

Circuit

A

Running Circuit: Warm-up walk 5 minutes 100m run @ speed 8 (treadmill) or comfortable pace 100m walk Repeat 10x

B

Foam Rolling Calves

1 x 10:00

Tuesday
Week 1 Day 3 Upper Body, Abs + Circuit 

A

Seated DB Press

4 x 12

B

Bent Over Row

4 x 10

C

Front Plate Raise

3 x 10

D

Ring Holds

3 x 30

E

Assisted pull up with band and upper back activation

3 x 8

Circuit

F

Ab circuit - 50 seconds on, 10 seconds off - crunches (50s) - Scissor kicks (50s) - Toe touches (50s) Repeat twice

Tuesday
Week 1 Day 1 - Legs (Skills and Conditioning)

A

Barbell clean to squat

B

1-Leg Step-Up Jump

3 x 12

C

Kas Glute Bridge

20, 15, 10, 10

D

Banded KB Swing

E

KB Walking Lunges

F

Jump Squat

3 x 30

Tuesday
Week 1 Day 1 Rower & Assault Bike Circuit (Optional)

A1

Assault Bike

4 x 0:20

A2

Rowing

4 x 0:20

Wednesday
Week 1 Day 4 - Active Rest Day
Wednesday
Week 1 Day 2 Running Intervals

Circuit

A

Running Circuit: Warm-up walk 5 minutes 100m run @ speed 8 (treadmill) or comfortable pace 100m walk Repeat 10x

B

Foam Rolling Calves

1 x 10:00

Thursday
2024-2-23

A1

Rowing

4 x 20

A2

Assault Bike

4 x 20

Thursday
Week 1 Day 5 - Running Intervals

A

Foam Rolling Calves

1 x 10:00

Thursday
Week 1 Day 3 Upper Body, Abs + Circuit 

A

Seated DB Press

4 x 12

B

Bent Over Row

4 x 10

C

Front Plate Raise

3 x 10

D

Ring Holds

3 x 30

E

Assisted pull up with band and upper back activation

3 x 8

Circuit

F

Ab circuit - 50 seconds on, 10 seconds off - crunches (50s) - Scissor kicks (50s) - Toe touches (50s) Repeat twice

G1

Assault Bike

4 x 20

G2

Rowing

4 x 20

Friday
Week 1 Day 6 HIIT + Running

A1

Jump Squat

3 x 30

A2

Jumping Lunges

3 x 30

B1

DB Renegade Row

3 x 10

B2

Medicine Ball Slam

3 x 12

C1

V-Ups

3 x 30

C2

Med Ball Twists

3 x 30

D

Push Ups

3 x 10

Friday
Week 1 Day 4 - Active Rest Day
Saturday
Week 1 Day 7 HIIT + Running

A1

Jump Squat

3 x 30

A2

Jumping Lunges

3 x 30

B1

DB Renegade Row

3 x 10

B2

Medicine Ball Slam

3 x 12

C1

V-Ups

3 x 30

C2

Med Ball Twists

3 x 30

D

Push Ups

3 x 10

Saturday
Week 2 Day 0

Conditioning

A

Running Intervals week 1 & 2

Running Intervals: Warm-up walk 5 minutes 100m run @ speed 8 (treadmill) or comfortable pace 100m walk Repeat 10x

Saturday
Week 1 Day 5 Glutes, Hamstrings + Running

A

Kas Glute Bridge

4 x 10

B

Single Leg RDL (KB)

4 x 10

C

Seated Leg Curl

D

Cable Kickback (Glute med)

Saturday
Week 1 Day 5 - Running Intervals

A

Foam Rolling Calves

1 x 10:00

Coach
coach-avatar Veronica Shenton

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Hybrid Hustlers 2024
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Hybrid Hustlers 2024
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Hybrid Hustlers 2024
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Hybrid Hustlers 2024