Hybrid Sweat
Intermediate 3-day hybrid plan mixing strength patterns with cardio bursts. Bodyweight-only, minimal rest (30–45s) to keep heart rate high while protecting joints.
Routines
Day 1 — Hybrid Circuit A
Intermediate
Lower–push–pull–hinge + cardio + core. Rest ~45s after strength moves and ~30s after cardio. Complete 3 rounds.
Squat m
3 sets12 reps45s restIncline Push up
3 sets12 reps45s restBodyweight Standing Row
3 sets10 reps45s restBodyweight Good Morning
3 sets12 reps45s restLow Jacks
2 sets30 reps30s restDead Bug
3 sets12 reps45s rest
Day 2 — Hybrid Circuit B
Intermediate
Unilateral emphasis + core stability + steady cardio. Rest 45s after strength moves and 30s after cardio. Complete 3 rounds.
Bodyweight Reverse Lunge with Overhead Reach
3 sets10 reps45s restInchworm
3 sets8 reps45s restTransverse Step Up
3 sets10 reps45s restPlank arm lifts
3 sets10 reps45s restJack Step
2 sets30 reps30s restBicycle Crunch
3 sets16 reps45s rest
Day 3 — Hybrid Circuit C
Intermediate
Progression with hinge/row combo and faster intervals. Rest 45s after strength moves and 30s after cardio. Complete 3 rounds.
Sumo Squat m
3 sets12 reps45s restPush up m
3 sets12 reps45s restBodyweight Standing One Arm Row (with towel)
3 sets10 reps45s restGlute Bridge Two Legs on Floor
3 sets15 reps45s restMountain Climber
3 sets24 reps45s restRussian Twist
3 sets16 reps45s rest
