This 7-day hybrid workout plan will build full-body strength and improve cardio without sacrificing either — all you need is a pair of dumbbells
New research suggests training both strength and cardio cuts all-cause mortality risk by 45% — use this seven-day hybrid training plan to add years to your life
MARCHON Training Co-Founder Charlie Marchon has developed a seven-day hybrid workout plan that builds full-body strength and improves cardio simultaneously. Combining two hours of resistance training with 30-45 MET-hours per week of aerobic activity can reduce mortality risk by 45%, according to research on 147,000 health professionals.
This plan involves two strength sessions, two to three conditioning sessions, and one hybrid circuit per week. The strength workouts include exercises like goblet squats, one-arm dumbbell rows, Romanian deadlifts, dumbbell floor presses, step-ups, and farmer's carries. Conditioning sessions consist of easy runs at conversational pace, while the hybrid circuit alternates running with dumbbell exercises. Beginners may start with fewer days per week and gradually increase intensity.
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