Hybrid Joe

Hanah Rae

Functional Training
Coach
Hanah Jones

What if I told you, you can achieve your goals by working out for less than 30 minutes a day with the option of using equipment or not?! Well it’s true!

Hybrid Joe was created for the everyday, average “joe” who wants a program that they can fit into their life without taking over their life!

We all want to be in the best shape of our lives but know it’s not realistic or fun to train 2-3 hours a day! That is why I created Hybrid Joe in way that you can complete it at home, in any style gyms, and even on the road!

I specifically designed Hybrid Joe to improve performance in the most effective way.

You'll get an option of 2 workouts each day,

  1. Hybrid Joe with ZERO equipment needed
  2. Hybrid Joe 2.0 with minimal equipment needed

Workouts focus on both strength and endurance with a combination of bodybuilding, cross training, and HIIT movements.

Your first 7 days are on me (FREE to you) so what are you waiting for?!

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Get In. Get Out. Get Lean. Stay Lean.
Our workouts are quick (less than 30 minutes), yet effective, designed to blast your daily caloric burn leaving you with a boosted metabolism for up to 36 hours!
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Focused Training Session.
Know exactly what you're doing from the second you walk into the gym or living room while the baby naps or between work meetings, until the second you leave. You have enough on your plate so leave that to me.
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Affordable Price.
As low as 65 cents a day, you can have world class programming and a coach in your pocket.
Features
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Access to Me & Your Teammates
A message board that empowers yourself, myself, and teammates to hold each other accountable by providing encouragement and feedback we need to grow.
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Programming 6 days per week
5 daily total body workouts and 1 active recovery day that are accessible and challenging for athletes of any level or background.
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Mental & Physical Strength
This program makes you not only physically stronger, but mentally as you cultivate your inner strength. This benefits and carries into everyday life.
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Exercise Video Guidance
Instructional videos right in the app to guide your practice and make the workouts seamless.
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Convenience At Your Fingertips
Workout in the comfort of your own home or local gym but always have the accountability and community of like-minded individuals.
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Delivered through TrainHeroic
Sweating a lifeless PDF is so last year. You'll have your workout sent to your phone everyday all through a user-friendly app!
Equipment
Recommended
Dumbbells // Kettlebells // Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Rest Day

Recovery

A

Rest & Recharge

While reviewing this sample week, please note that it is shown with no spacing. When actually signing up for Hybrid Joe, the workouts are written in an easy to follow, list format. I highly encourage you to sign up for a 7 day FREE trial to get a feel of the real time list format and awesome features like the movement exercise library everyday customized to the workout!

Monday
2 WODs, 1 Workout

Warm Up M (5-7 Minutes)

A

1 Round: // 100 Jump ropes or double unders // 25 Light overhead squat // 25 Rotating push up to side plank // 25 Glute bridges // 25 Supine push ups // 100 Butt kicks

Hybrid Joe 1.0 (No Equipment)

B

10 Rounds (Every 90 Seconds): // 7 Bodyweight Romanian deadlifts // 7 Pike push ups // 5 Down ups // 5 Regular push ups // Rest 2-3 Minutes 10 Minute AMRAP: 12 Glute bridges 10 (per side) Side plank knee to elbow 50 Toe taps

Hybrid Joe 2.0 (Equipment Needed)

C

10 Rounds (Every 90 Seconds): 2 Deadlifts 2 Squat cleans 3 Thrusters 3 Squats Rest 2-3 Minutes 10 Minute AMRAP (As Many Rounds As Possible): 12 Bodyweight glute bridges 10 (per side) Side plank knee to elbow 50 Toe taps

Tuesday
5 Rounds (for time)

Warm Up G (5-8 Minutes)

A

2 rounds : // 10-15 reps per movement // Weighted single arm circle (LIGHT weight) // Overhead kettlebell swings // Deficit push ups // Squat with glute kickback

Hybrid Joe 1.0 (No Equipment)

B

5 Rounds for time: // 20 Bodyweight walking lunges // 60 Butt kicks // 10 Box jumps // 30 Double unders or jump rope (pretend if needed) // 12 (per arm) Inverted shoulder taps

Hybrid Joe 2.0 (Equipment Needed)

C

5 Rounds for time: // 16 Walking lunges // 60 Butt kicks // 10 Box jumps // 30 Double unders or jump rope // 12 Single arm push press

Wednesday
2 AMRAPs, 1 Workout

Prep

A

Warm Up K (10 Minutes)

2 Rounds: // 30 Second butt kicks // 30 Seconds around the world // 30 Seconds jumping jacks //

Hybrid Joe 1.0 (No Equipment)

B

10 Minute AMRAP: 15 Bodyweight sumo squats // 10 (per leg) Bodyweight step ups // 15 (per leg) Bodyweight kickbacks // // Rest 2 Minutes // // 10 Minute AMRAP: // 10 Pull ups or inverted rows // 5 Decline push ups // 12 Pike push ups // Buyout: 50 Burpees //

Hybrid Joe 2.0 (Equipment Needed)

C

10 Minute AMRAP: // 12 Sumo Squats // 8 (per leg) Step ups // 15 (per leg) Banded kickbacks // Rest 2 Minutes // 10 Minute AMRAP: // 10 Pull ups // 5 Decline push ups // 12 Hang clean and presses // // Buyout: 50 Burpees

Thursday
Active Recovery

Hybride Joe 1.0 (No Equipment)

A

14 Minute AMRAP: // 12 (per side) Lateral shuffles // 15 Bodyweight sumo squats // 10 Jumping jacks // 12 Supermans // // 4 Rounds: // 10 (per leg) Forward leg swings // 10 (per leg) Fire hydrant circles // :20 (per side) Child’s pose (left/right) // 5 Cobra stretches (deep breath each rep) // :20 Hand clasp stretch

Hybride Joe 2.0 (Equipment Needed)

B

14 Minute AMRAP: // 12 (per side) Lateral shuffles // 15 Sumo squats // 10 Around the worlds // 12 Supermans // 4 Rounds: // 10 (per leg) Forward leg swings // 10 (per leg) Fire hydrant circles // :20 (per side) Child’s pose // 5 Cobra stretches // :20 Hand clasp stretch //

Friday
Interval Conditioning Day

Prep

A

Warm Up I (7-9 Minutes)

Power skips (45 seconds) // Alternating Leg Swings (45 seconds) // Plank hold(45 seconds) //

Hybride Joe 1.0 (No Equipment)

B

5 Rounds: // Power reverse lunge into power up (left) // Power reverse lunge into power up (right) // Pike shoulder taps // Plank push ups // Toe touch crunches // Perform each exercise 45 seconds work followed by 15 seconds of rest.

Hybrid Joe 2.0 (Equipment Needed)

C

5 Rounds: // Power reverse lunge into power up (left) // Power reverse lunge into power up (right) // Upright row to overhead press // Plank push ups // Toe touch crunches // // Perform each exercise 45 seconds work followed by 15 seconds of rest.

Saturday
Run Day

Prep

A

Run Warm Up F (5-7 Minutes)

3 Rounds: :20 Forward leg swing (left) :20 Forward leg swing (right) :20 Lateral leg swing (left) :20 Lateral leg swing (right) 3 Rounds: 10 Toe touch squat 20 Alternating Lateral Lunges 10 Bodyweight calf raises

Hybrid Joe 1.0 & 2.0

B

10 Rounds (for time) 400m Run Rest 3 Minutes Speed work- push and run hard those 400m!

Coach
coach-avatar Hanah Jones

Hanah is a full time certified Fitness & Nutrition Coach & 1st Phorm Elite Athlete. // Certifications: Personal Trainer // Fitness Nutrition Specialist // Pre/post Natal Exercise Specialist // Sports Nutrition Specialist // Strength and Conditioning Specialist // Group Fitness Specialist // Transformation/Behavior Modification Specialist // Crossfit Level 1 Certified

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Perfect for the busy, on the go breed.

Whether your desire is to be an all around athlete or if you just want to make carrying a load of laundry up the stairs easier, this program is for you. Join Hybrid Joe Today!

Start My 7-Day Free Trial
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FAQs
Who is Hanah, btw?
My name is Hanah Rae! I have competed in Bodybuilding and CrossFit over the last 8 years! I have found what works best and what's most suitable is a workout program that gives constant versatility without having to give up 2-3 hours a day, which is why I created Hybrid Joe 1.0 & 2.0!
What is Hybrid Joe all about?
Hybrid Joe workouts are designed to be completed in 30 minutes with the option to use basic gym equipment or no equipment at all! This effective program allows you to spend more time with family and friends and less time in the gym.
How long are the workouts?
A typical workout is 30 minutes or less. Don't be fooled by the time, you'll be getting a full work out in!
Who is Hybrid Joe programming for?
All ages (18+). Athletes, non-athletes, moms, dads, college students, military, your "average joe" Whether your desire is to be an all-around athlete for everyday life or if you just want to make carrying a load of laundry up the stairs easier, this is for you.
How much of a commitment do I need to make?
There is no commitment or cancellation fee. You can cancel at any time within the app.
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Hybrid Joe
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Hybrid Joe
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Hybrid Joe
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