ALL LEVELS / hybrid workout / 35 minutes
Equipment: AirBike & kettlebells
Summer can make everyone a little hybrid. One moment you’re on land, the next you’re in the water, and somewhere in between there’s probably a cold drink on a terrace involved. But between beach and pool days, and long evenings outside, it’s still worth making room for training.
This 35-minute hybrid workout will help you do just that. It combines intervals on the AirBike with functional strength exercises to challenge your legs, grip, and conditioning all at once. Complete the workout in the order shown below, resting as little as possible while maintaining a steady pace from start to finish.
- 1km on AirBike
- 50 lunges
- 1km on AirBike
- Farmers carry
- 1km on AirBike
- 50 squats
- 1km on AirBike
- 20 burpee broad jump
- 1km on AirBike
Ready to become a hybrid athlete?
WORKOUT SETUP
- 9 exercises
- Different reps
- Little to no rest
- 35 minutes
- Equipment: AirBike & kettlebells
1 – AirBike
1km
- Sit on the AirBike with your feet secured on the pedals and your hands on the handles.
- Keep your chest lifted, core engaged, and push and pull the handles as you pedal.
- Maintain a steady pace you can sustain throughout the full kilometre.
- Complete 1 km before moving on to the next exercise.
2 – Lunges
50 reps
- Stand tall and engage your core.
- Step your right leg forward, keeping the heel down.
- Raise the heel of the left leg.
- Then lower the torso until the back knee touches the ground, with full hip and knee extension.
- Repeat with the other leg.
3 – AirBike
1km
4 – Farmers carry
Full length of the sledge track and back
- Pick up a heavy kettlebell in each hand and stand tall.
- Keep your chest lifted, shoulders back, and core engaged.
- Walk the full length of the sledge track and back, keeping your steps controlled.
- Avoid leaning to one side or letting the weights pull your posture down.
5 – AirBike
1km
6 – SQUATS
50 reps
- Stand with your feet shoulder-width apart and your toes slightly turned out.
- Engage your core and keep your chest lifted.
- Push your hips back and bend your knees, lowering into a squat while keeping your knees in line with your feet.
- Go as low as you comfortably can without lifting your heels or rounding your lower back.
- Push through your feet to return to the starting position, then repeat.
7 – AirBike
1km
8 – BURPEE BROAD JUMP
20 reps
- Start standing with your feet hip-width apart and your core engaged.
- Bend down, place your hands on the floor, and jump your feet back into a high plank position.
- Perform a push-up, then jump your feet back towards your hands.
- From the squat position, jump forward as far as you can, landing softly with your knees slightly bent.
- Stand up, reset your position, and repeat.
9 – AirBike
1km
Finished this hybrid workout? Your next challenge is waiting below.
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