In just a matter of weeks, FYR: Hannah Eden's 30-Day Fitness Plan has risen to become one of our most popular programs and fitness apps. But this is no surprise to us! We've worked with Hannah for years on articles, interviews, and even to create a complete four-week fitness plan called Triple Threat.

What, you don't know Triple Threat? It combines Hannah's conditioning expertise with strength workouts from RSP athlete Keion Dorsey, and hypertrophy workouts from the late Curtis Bartlett. Each week, you perform a complete workout in each style, plus a "hybrid workout" featuring contributions from all three. The result is a well-rounded, complete fitness arsenal that also happens to be consistently fun, exciting, and challenging.

The hybrid workouts in particular are routines that's regular readers—and employees—tell us they like to file away as personal favorites to revisit on a rainy day or when their regularly scheduled workout doesn't work out.

Looking for a full-body lung-and-leg buster to start the weekend? Look no further than this hybrid workout from Week 3! You'll need a barbell, a couple of dumbbells, a treadmill or track (that indoor track loop in many gyms would work just fine), and a cable stack.

Ready? Go!

Day 21: Hybrid
Push Press
Note: rest 2-3 minutes between sets.
4 sets, 6 reps
Dumbbell Walking Lunge
Note: rest 1 minute between sets.
3 sets, 10-12 reps (per leg)
Running, Treadmill
1 set, 800 meters
3 rounds, rest 1 min. between rounds.
Rope Crunch
3 sets, 100 reps
Freehand Jump Squat
3 sets, 50 reps
3 sets, 25 reps
Running, Treadmill
1 set, 800 meters
Access our entire library of more than 60 fitness programs. We’ll help you gain muscle, lose fat, and change your life for only $12.99 a month!

About the Author

Contributing Writer's authors include many of the top coaches, nutritionists, and physique athletes in the world today.

View all articles by this author