Hybrid Joe
Hanah Rae
Functional TrainingWhat 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,
- Hybrid Joe with ZERO equipment needed
- 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?!
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!
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
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
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
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 //
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.
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!
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
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!
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Hybrid Joe
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