I'm Performix athlete Ryan Klarenbach. Growing up, I was always outdoorsy, but my attentionĀ deficit disorder made it difficult to focus. My mom directed me into sports, and that became my release, but things weren't always easy. I had asthma and once nearly died during an attack. I could easily have let it hold me back, but I knew I didn't want it to limit me.

I turned to the gym to zone out and unwind, but my goals were never to get huge. Growing up, I used to watch B-boy videos and wanted to be able to do everything they did, so I dabbled in teaching myself how to backflip and breakdance. The Performix team has shown me what I can accomplish if I push myself. I started to see a progression of the things I could do. I could make my workout my own. There were no limitations, and I loved it.

Fitness is what you make it and what you want it to be. I wanted to test my body in every way, learn things, and challenge myself. My advice: Do anything you want, and do it to the fullest. Really put yourself out there.

Today I'm taking you through a hybrid workout incorporating both weights and my own body's resistance. This workout is all about cranking up the intensity with higher repetitions while targeting multiple muscle groups. It's a circuit workout and meant to be repeated twice, so you're going to keep rest to a minimum and push yourself the entire time. If you have a half hour to spare, you can fit in this challenging sweat session. Aim to incorporate it into your training 1-3 times a week.

Performix Pro Whey +
Performix Pro Whey +
Protein contributes to a growth in muscle mass!

1. Lateral Lunge With Weighted Chest Press

Posture is everything, so focus on maintaining proper form through your lateral lunge. Start with feet shoulder width apart. Step out to one side (shifting your body weight), and descend in a controlled motion. Your nonworking leg should stay straight. As you lunge, press the plate out in front of you. Bring it back to your chest as you stand back up. Expect to feel this in your legs, shoulders, chest, and back. We're doing 20 reps total, which means 10 lunges per side.

2. Push-Up Into Dumbbell Row

For this combo, you'll use stability to stay steady and center your core while working your chest and back. Do a push-up, keeping a flat back and neutral neck. Then, once you're back in a plank, perform a dumbbell row on one side. Once your weight (and hand) is back on the floor, do one more push-up, and perform a row on the other side. At the end of this exercise, you'll have performed 20 push-ups and 10 rows per side.

3. Lunge Into Biceps Curl

Lunge forward while simultaneously curling with both arms. Make sure you keep your torso upright, shoulders back, and chin up. Lower yourself down until your front leg forms a 90-degree angle, and make sure your knee never passes your toes. Keep your elbows at your sides as your curl. By the end of this exercise, you'll have performed 20 curls and 10 lunges per leg.

4. Dumbbell V-Up

Lie on your back, fully extended, holding a dumbbell. As you exhale, simultaneously raise your arms and legs, bringing the dumbbell as close to your toes as possible. Then come back down. You'll feel this hardcore exercise in your upper and lower abs.

Ryan Klarenbach's Hybrid Workout
Lateral lunge
Lateral lunge with Weighted Chest Press. Perform 2 rounds.
2 sets, 20 Reps (Alternating sides)
+ 4 more exercises


  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Contributing Writer

Ryan Klarenbach

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

View all articles by this author