{"id":58143,"date":"2026-08-10T05:00:00","date_gmt":"2026-08-10T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=58143"},"modified":"2026-06-30T17:13:25","modified_gmt":"2026-06-30T15:13:25","slug":"35-min-hybrid-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-hybrid-workout\/","title":{"rendered":"Workout of the week: 35-min hybrid workout"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>ALL LEVELS<\/strong> \/ hybrid workout \/ 35 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipment<\/strong>: AirBike &amp; kettlebells<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Summer can make everyone a little hybrid<\/strong>. One moment you\u2019re on land, the next you\u2019re in the water, and somewhere in between there\u2019s probably a cold drink on a terrace involved. But between beach and pool days, and long evenings outside, it\u2019s still worth making room for training.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This <strong>35-minute hybrid workout<\/strong> will help you do just that. It <strong>combines<\/strong> <strong>intervals on the AirBike with functional strength exercises<\/strong> to challenge your legs, grip, and conditioning all at once. <strong>Complete the workout in the order shown below, resting as little as possible<\/strong> while maintaining a steady pace from start to finish.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>1km on AirBike<\/li>\n\n\n\n<li>50 lunges<\/li>\n\n\n\n<li>1km on AirBike<\/li>\n\n\n\n<li>Farmers carry<\/li>\n\n\n\n<li>1km on AirBike<\/li>\n\n\n\n<li>50 squats<\/li>\n\n\n\n<li>1km on AirBike<\/li>\n\n\n\n<li>20 burpee broad jump<\/li>\n\n\n\n<li>1km on AirBike<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Ready to become a hybrid athlete?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>9 exercises&nbsp;<\/li>\n\n\n\n<li>Different reps<\/li>\n\n\n\n<li>Little to no rest<\/li>\n\n\n\n<li>35 minutes&nbsp;<\/li>\n\n\n\n<li>Equipment: AirBike &amp; kettlebells<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; AirBike<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1km<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the AirBike with your feet secured on the pedals and your hands on the handles.<\/li>\n\n\n\n<li>Keep your chest lifted, core engaged, and push and pull the handles as you pedal.<\/li>\n\n\n\n<li>Maintain a steady pace you can sustain throughout the full kilometre.<\/li>\n\n\n\n<li>Complete 1 km before moving on to the next exercise.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Lunges<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>50 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall and engage your core.&nbsp;<\/li>\n\n\n\n<li>Step your right leg forward, keeping the heel down.<\/li>\n\n\n\n<li>Raise the heel of the left leg.<\/li>\n\n\n\n<li>Then lower the torso until the back knee touches the ground, with full hip and knee extension.<\/li>\n\n\n\n<li>Repeat with the other leg.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3 &#8211; AirBike<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1km<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4 &#8211; Farmers carry<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Full length of the sledge track and back<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pick up a heavy kettlebell in each hand and stand tall.<\/li>\n\n\n\n<li>Keep your chest lifted, shoulders back, and core engaged.<\/li>\n\n\n\n<li>Walk the full length of the sledge track and back, keeping your steps controlled.<\/li>\n\n\n\n<li>Avoid leaning to one side or letting the weights pull your posture down.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5 &#8211; AirBike<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1km<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6 &#8211; SQUATS<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>50 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand with your feet shoulder-width apart and your toes slightly turned out.<\/li>\n\n\n\n<li>Engage your core and keep your chest lifted.<\/li>\n\n\n\n<li>Push your hips back and bend your knees, lowering into a squat while keeping your knees in line with your feet.<\/li>\n\n\n\n<li>Go as low as you comfortably can without lifting your heels or rounding your lower back.<\/li>\n\n\n\n<li>Push through your feet to return to the starting position, then repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7 &#8211; AirBike<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1km<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">8 \u2013 BURPEE BROAD JUMP<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>20 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start standing with your feet hip-width apart and your core engaged.<\/li>\n\n\n\n<li>Bend down, place your hands on the floor, and jump your feet back into a high plank position.<\/li>\n\n\n\n<li>Perform a push-up, then jump your feet back towards your hands.<\/li>\n\n\n\n<li>From the squat position, jump forward as far as you can, landing softly with your knees slightly bent.<\/li>\n\n\n\n<li>Stand up, reset your position, and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>9 &#8211; AirBike<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1km<\/strong><\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Finished this hybrid workout? Your next challenge is waiting below.<\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/linktr.ee\/evofitness_austria\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1125\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png\" alt=\"blog banners follow us evo blog en\" class=\"wp-image-58017\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-scaled.png 2560w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1920x844.png 1920w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1536x675.png 1536w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-2048x900.png 2048w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-720x316.png 720w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1160x510.png 1160w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/blog-banners-follow-us_evo-ch-blog_en-1440x633.png 1440w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ hybrid workout \/ 35 minutes Equipment: AirBike &amp; kettlebells Summer can make everyone a little hybrid. One&#8230;<\/p>\n","protected":false},"author":7,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_titles_title":"Workout of the week: 35-min hybrid workout | EVO Fitness","_seopress_titles_desc":"Between busy summer days and long evenings outside, this 35-minute hybrid workout helps you stay on track.","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"","footnotes":""},"categories":[103],"tags":[126,935,936,1773],"class_list":["post-58143","post","type-post","status-publish","format-standard","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-wow","tag-hybrid-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58143","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=58143"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58143\/revisions"}],"predecessor-version":[{"id":58160,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/58143\/revisions\/58160"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=58143"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=58143"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=58143"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}