Do you struggle to get in quality and effective workouts into your day because of time constraints? Well we have 6 hybrid exercises for you that will allow you to get in an awesome workout in the least amount of time!
Hybrid Workout: Perform as a circuit – 3 sets of 10 reps of each exercise
Start with either exercise 1 or 2, then continue through the rest of the exercises.
Exercise 1: Dumbbell Hip Hugger with Squat
Start standing upright with the dumbbells hanging by your sides. Pull the dumbbells up to your lower ribcage so that your elbows go behind your back. Squeeze at the top. Lower back down the perform the hip hugger. Now with your arms hanging by your sides and staying upright, bend at the knees until your hips are level with your knees. Press through the heels to stand straight up until you return to the upright starting position.
Exercise 2: Dumbbell Hip Hugger with Reverse Lunge
Begin this exercise by performing the hip hugger the same way as in exercise 1. Instead of performing a squat you will now step one leg back far enough so that when you lower both of your knees form a 90 degree angle at the knees. Do not allow the back knee to touch the ground. Between each hip hugger alternate which leg you step back with to perform the lunge.
Exercise 3: Dumbbell Butterfly Raise with Heel Raise
Start standing upright with your elbows bent at a 90 degree angle so that the dumbbells are in front of you with your palms facing up. Keep the right angle in your elbows throughout the entire movement. Arc your arms out towards your sides and raise up so that your elbows are at shoulder height to complete the butterfly raise. Hold the dumbbells up above your shoulders and from here perform a heel raise by pressing through your toes then slowly lowering your heels back to the ground. After the heel raise, slowly lower your arms back down in an arc so that the dumbbells are once again in front of you and above your belly button.
Exercise 4: Band Overhead Triceps Extension with Squat
Step on a resistance band so that your feet are about hip width apart and your toes are all pointing forward. Grab either end of the resistance band in each hand so that your thumbs are pointing down when your hands are behind your head. Stand upright with your elbows at the level of your head and your hands behind your head holding onto the resistance band. Squeeze the triceps as you straighten out your arms above your head. Slowly lower the arms back down to the starting position. From here, keep your chest up as you bend at the knees so that your hips are level with your knees in the squat position. Press through your heels as you extend at the knees back to standing.
Exercise 5: Side Plank with Band Curl
Lie on your side with your feet stacked. Attach one end of a resistance band to your top foot and grab the other end of the resistance band taught with the hand on the same side. Press through your bottom hand and raise your hips so that you form a straight line from your feet to your head. Make sure the wrist of your bottom hand is in line with the shoulder. Hold this side plank position as you curl the resistance band up towards your upper shoulder. Slowly lower your hand back down towards your hip.
Exercise 6: Hollow Body Hold with Dumbbell Triceps Extension
Lie on your back and bring the dumbbells up above your head so that your elbows are directly above your shoulders. Raise your legs about a foot off the ground and point your toes away from you. Embrace your core by squeezing your stomach and trying to raise your shoulder blades off the ground. Hold this hollow body position as you lower the dumbbells to either side of your head until your elbows form a 90 degree angle. Extend the arms back up to the starting position by squeezing your triceps.
Try these 6 Hybrid Exercises!
All 6 of these exercises come straight from our Pursuit programs. Try out the 6 exercises and get started on whatever level of The Pursuit is right for you! Also, make sure to subscribe to our YouTube Channel for more videos like this.
If you need a set of resistance bands to try these exercises we recommend this convenient travel set: amzn.to/2QccVy7. For dumbbells feel free to use anything around the house like heavy books or even filled up gallons of water. To get actual dumbbells of varying weights go here: amazon.com/shop/happilyeverhealthy?listId=1XW8JF5CIG29E.
Thank you for your continued support and keep living Happily Ever Healthy!