Hybrid workout · Beginner
Hybrid Dumbbell + Cardio
Dumbbell compounds then bodyweight conditioning. No barbell needed.
- Exercises
- 5
- Total sets
- 13
- Minutes
- 40
Targets: Legs, Shoulders, Back, Core
The workout
| Exercise | Sets × reps | Rest | Muscle |
|---|---|---|---|
| Dumbbell Goblet Squat | 3 × 10-12 | 60s | Legs |
| Dumbbell Seated Shoulder Press | 3 × 10-12 | 60s | Shoulders |
| Dumbbell Bent Over Row | 3 × 10-12 | 60s | Back |
| Squat Jumps | 2 × 12 | 45s | Legs |
| Mountain Climbers | 2 × 30 sec | 30s | Core |
Programs with these exercises
Beginner
4-Week Hybrid Builder
Four weeks of mixed strength and conditioning. Each session starts with compound lifts, then finishes with a short conditioning block (bodyweight or cardio).
3× per week
Intermediate
Strength & Conditioning 3-Day
Three days per week: main lifts first, then a short conditioning block. Build strength and work capacity without burning out.
3× per week
Intermediate
Hybrid Conditioning Focus
Three days per week with a bigger conditioning component. Build work capacity and strength in the same block.
3× per week
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