If you’ve been wanting to try a different workout program but nothing is standing out, why not try a hybrid workout plan?
What’s that? Well, the technical definition is combining strength training and cardio workouts to increase athletic abilities.
My definition? Combine everything you want to do together, and go!
So, if you’re also interested in having a fun outdoor summer workout program, something that can be done at home OR at the gym, is a little bit of Crossfit, a little bit of running, a little bit of boxing and a little bit of bro lifting, I’ve got you because, same!
I tested this program out myself to prove that I could actually stick with something without it consuming my life, and be flexible enough for me to stick to and keep doing.
And I achieved just that!
I’ll break down exactly how I structed this routine, but if you’d like to dive in and join yourself, you can find that HERE.
This post is all about the ultimate summer hybrid workout plan including running, boxing and strength.
So why hybrid training?
To be honest, I didn’t want to put a title to this because I knew it wouldn’t follow the norms of hybrid training. It came from one simple question:
How do I stay active and get stronger without turning fitness into another thing I obsess over?
If you’re like me, then you’ve seen hybrid training paired with Hyrox competitions taking over the fitness scene or even just the new trend to promote online.
Nothing wrong with that! I love a new way for people to workout and compete.
But again, welcome to another workout style that is the BEST and the new trend to try. It gets over hyped, comes with more rules, right and wrong, perfection and whatever else you feel you need to do in order to fit in.
So if you’re tired of having to follow rules and just want something to enjoy yourself, then maybe this will help you create that. How I structured this was for fun while still challenging myself and getting stronger. So you can too!
Here’s the program:
Monday- Boxing + Upper Body
Tuesday– Run + Lower Body
Wednesday– Boxing + HIIT
Thursday– Run + Upper Body
Friday– Boxing + Lower Body
Saturday– run (maybe)
Sunday– rest day
How to approach
In order for this to be different for you this time, you need to approach it differently. This isn’t a 75 hard or challenge where if you miss a day you fail. This is a challenge to BREAK that thinking and prove to yourself that flexible consistency pays off more than perfect days and routines will.
I share this mindset throughout the 8 weeks in my program too.
Boxing
For boxing, we’re focusing on 10-20 minutes for each boxing session. So think of it as 5-10 combos, two times through.
If you’re new and need a little help, check out my Boxing Basics blog post where I break down everything you’ll need, what I write in the program and also share in my Done In 10 freebie when you join my newsletter.
If you want to know how to keep track of the rounds and timing, check out my Best Free Fitness Timer post for a full breakdown on how to set it up.
It’s exactly what I use every day! For both boxing AND running.
Speaking of running, let’s dive into that!
Running
This too, I’m not a runner, so we’re starting SLOW! Almost painfully slow but it’s what’s going to get us to stick with it.
This too will use the timer, but we’re focusing on 20-30 runs. The first week, you’re going to run for a minute, walk for a minute, and that will be about 10 rounds.
After each week, if you feel good about how it went, you add a minute and take away a few rounds.
So the following week you’ll run for 2 minutes, walk for a minute, and do that for about 8 rounds. And so on and so on.
If you want the full breakdown of this, along with suggestions and reminders as you go through this, check out my Running For Beginners blog post.
This was a fun challenge that went a bit different than I planned, but it was still a great part of the program that I’ll continue to work on and get better at.
Strength
For strength we’re breaking things down into upper and lower days, twice a week. And this can be approached however you’d like!
For me, I focused on my goals of bodyweight strength and being able to move more weights as well. That ranged from dumbbell bench press to dips, heavy squats to walking lunges, push ups and pull ups, and making sure glutes and hamstrings were involved.
So ask yourself that too!
Are you wanting to increase your squat, bench and deadlift? Then be sure to add those in.
Do you have a weak spot on your body, add those accessories in.
Not sure? Then check out my blog post 4 Week Beginner Full Body Gym Program For Confidence and Strength where I list some exercises to get started on.
I usually pick 4-5 exercises, build up to my working set and then do 3 rounds of each.
Curious how to get stronger without following a concrete plan? Here’s what I’ve been doing for YEARS and I keep getting stronger or get back to my baseline when I fall off. It’s called Progressive Overload but I bet it’s not what you think!
HIIT
Finally, the last piece! And this one can be the most fun! HIIT
This too can be random or whatever you’d like to work on. I usually pick 3-5 exercises, set a timer for 15-20 minutes and try to get through as many rounds as possible. Basically a monster set.
Reps can range from 10-15 for each exercise, and the weight should be challenging enough that you can tell it’s there, but not enough that you can only do 2 rounds of it.
If you want to follow this exact plan, from the boxing combos, running plan, strength training and HIIT workouts, then you’ll want to grab the 8 Week Hybrid Program! If you find yourself constantly asking “how do I stay active and get stronger without turning fitness into another thing I obsess over?” I’m here to help.
You’ve been following the fitness industry and diet culture for too long, and it’s time to have fun with health again. I’ll walk you through, week by week what to expect, adjust, how to approach conflicts in your schedule, and actually stick with something for the full 8 weeks, even when life gets in the way.
Because health should take you through life, not take it over.
This post was all about the ultimate summer hybrid workout plan including running, boxing and strength.
Outside of actually following my exact plan, this is the basic outline you can create for youself!
If anything, I want you to see just how much fun you can have with your workouts in general.
Unless you’re training for a specific event, sport or competition, there’s no right or wrong way to do fitness. Despite what you see online, your health is for you. If your goal is to be a fit and active person for the long term, then trends, quick fixes and perfect challenges aren’t going to help you.
Creating a solid base you can fall back on with your health and fitness when life gets hard, is the way to go. Health should take you through life, not take it over. And my goal with this Hybrid Program is to just prove that to you.
Hopefully this has given you control back to have fun and take back control of your health!
If you want some fun workout playlists, follow me on Spotify.
Otherwise, here’s the other blogs to check out again:
Fitness Timer
Boxing Basics
Running For Beginners
Beginner Gym Routine
Progressive Overload
20 Minute HIIT Workouts
