Introducing the ultimate hybrid training formula: Hybrid Strong, the new 6-week program from Centr.
Strength meets cardio to burn fat, boost aerobic fitness and build lean muscle. Two options make it easy to flex your training:
- Hybrid Strong – coached strength and HIIT cardio workouts, perfect for training at home.
- Hybrid Strong: Tread – self-guided strength sessions and coached treadmill cardio, ideal for training in the gym.
Your favorite trainers Luke Zocchi and Maricris Lapaix will lead the way to max your motivation and avoid plateaus with fresh challenges in every workout.
How do the programs work?
Luke and Maricris will introduce you to a powerful blend of high-intensity strength training and cardio conditioning across two progressive programs.
- 4 x 30 to 35-minute workouts each week for 6 weeks.
- Each week includes 3 x strength days and 1 x cardio day – crank your cardio with HIIT in Hybrid Strong, or switch it up with treadmill workouts in Hybrid Strong: Tread.
- Intermediate-Advanced training level. If you’re a beginner, pace yourself and know your limits.
- Exercise regressions to modify the difficulty.
- A challenge round in every strength and HIIT workout to test your body in new ways.
- 2 phases: build a base in weeks 1-4, then level up in weeks 5-6 with supersets and reduced rest.
Opting for Hybrid Strong: Tread? Treadmill workouts will include classic run training styles like endurance, intervals and hills – with the aim of hitting certain levels on the RPE scale.
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What equipment do I need?
Both programs require three sets of dumbbells. If you only have one set, that’s okay – just adapt as needed in workouts and consider leveling up with more equipment as you progress.
If you’re doing Hybrid Strong you’ll need:
- 3 sets of dumbbells: light, medium and heavy
- A chair or bench
If you’re doing Hybrid Strong: Tread you will need:
- 3 sets of dumbbells: light, medium and heavy
- A chair or bench
- A treadmill
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For everything you need in a treadmill – and to get results with Hybrid Strong: Tread – check out the Centr RUNR and RUNR-S.
What kind of treadmill do I need?
To stay safe and get the most out of Hybrid Strong: Tread your treadmill should have:
- An incline function
- The ability to easily adjust incline and speed
- Safety arm grips and an emergency shut-off feature
Be sure to read the manual and follow the tips for your machine.
What is hybrid training?
Hybrid training is a method of working out that involves two distinct fitness modalities – usually to build strength and endurance at the same time.
In Hybrid Strong we’re combining cardio and strength training, but other hybrid training combinations could be functional training + cycling or strength training + yoga for flexibility and mobility.
Check out our blog to discover the big benefits of hybrid training and why it’s having a moment.
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High-intensity strength training meets the cardio conditioning of your choice in Hybrid Strong – are you team HIIT or team treadmill?
What results will I get?
Luke and Maricris will help you build strength and aerobic endurance at the same time in one highly effective program.
- Increase lean muscle mass to improve overall strength.
- Improve your VO2 max – a measure of cardiovascular fitness that refers to the maximum amount of oxygen your body can use during intense exercise.
- Burn body fat with dedicated cardio and high-intensity strength sessions.
Do I need a specific nutrition plan for this program?
Our dietitian Angie Asche’s advice is that you don’t need to change your diet while doing Hybrid Strong, but you may want to adjust your nutrition depending on your overall goal.
“If you want to maximize muscle mass while doing the program, prioritize adding more volume to your meals and increasing protein intake – aim for at least 1.6g of protein per kg of body weight per day,” Angie says.
“If you struggle to add muscle, then you may consider adding more snacks to your current meal plan, to make up for the additional calories burned from cardio training.”
For easy ways to boost your protein intake, check out Angie’s guide to what to look for in a protein powder, and try 5 of our favorite high-protein post-workout snacks.
Ready to blast into a new level of fitness? Hybrid Strong is live in the Programs section.
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