Ever wondered how we put together our weekly training schedule for our HybridSTRONG and HybridFIT group classes? While these two classes have different characteristics, these different focuses fit into a holistic weekly training program. Do we think these two classes are the perfect weekly training schedule that checks all the boxes? We cover the recommended doses of weights, cardio, and rest to benefit all of our clients.

And the great thing. Most people have little idea of how to put a training week together. This is where our program is at its best; our schedule is purposefully designing a great week of training for you.

Our program answers the below questions for you:
How many strength vs. cardio sessions should you do?
What exercises and movements should I be incorporating?
How many sets and reps should I be performing?
What intensity level should I be using? Is it high, moderate, or low intensity?

How does it break down over or weekly program?

This is what a week of training we would recommend for great health and wellness would involve:

3/week: Strength Training (progressive overload weight training). Completing 10-20 sets per week per major body part using the 6 big movement patterns (Squat, Push, Pull, Hinge, Lunge, Carry)

2-3/week: moderate to high-intensity aerobic work for enhanced cardio benefits.

1-2 rest days per week

Along with this training template, we also suggest that you:
Aim to complete 10-12000 walking steps daily (With a minimum 8000 per day)
Use recovery days to incorporate some low-intensity aerobic work like walking and easy biking.

And the above guidelines are how we program our weekly classes. No guesswork for you; all you need to do is show up, put the work in, and with consistency, you will achieve some fantastic results.