It\u2019s Day 98 of Morning Meltdown 100\u00a0and you couldn\u2019t be more excited. You feel amazing, you look amazing, and you\u2019re starting to think, \u201cWhat\u2019s next?!\u201d<\/p>\n
Should you do a round of 6 Weeks of THE WORK with Amoila Cesar, or move on to Barre Blend with Elise Joan?<\/p>\n
Or maybe you don\u2019t have to choose \u2014 welcome to the Beachbody hybrid workout.<\/p>\n
These combination programs take two or more workout regimens and schedule them together to create a whole new fitness challenge. Sounds amazing, right?<\/p>\n
If done correctly, it can be. Believe it or not, there is a method to our madness here at Beachbody.<\/p>\n
We take great care to design our programs in a way that maximizes results while minimizing the risk of overtraining and injury.<\/p>\n
And if you follow the tips below, you can create your own unique hybrid workout schedule without jeopardizing those goals. Indeed, you can potentially reach a whole new level of fitness. Ready to get started? Read on.<\/p>\n
Creating an effective hybrid starts with smart program selection. That means not simply choosing a couple that \u201clook good\u201d at first glance.<\/p>\n
A little research and some careful consideration go a long way here.<\/p>\n
Would you ever wake up one morning and decide to train with the Los Angeles Kings, knowing full well that you have no idea how to ice skate?<\/p>\n
Of course not!<\/p>\n
The same caution should extend to the creation of a hybrid workout schedule. In short, know what you\u2019re getting yourself into.<\/p>\n
We suggest you complete at least one round of one of your chosen programs before combining them to ensure that you are physically and mentally prepared for the added challenge that a hybrid workout schedule presents.<\/p>\n
At the very least, preview (i.e., fast-forward through) the workouts in both programs to familiarize yourself with their content and structure.<\/p>\n
As fun as a Tai Cheng\/6 Weeks of THE WORK\u00a0hybrid sounds, the two programs were created for two very different fitness levels. If you\u2019re a beginner, combining them might leave you frustrated \u2014 or worse, injured.<\/p>\n
Alternatively, if you\u2019re in stellar shape, you might not find the combo challenging enough to achieve the results you want.<\/p>\n
The lesson here is to try to combine programs that are designed for the same fitness level.<\/p>\n
If you want 17-inch biceps and legs like oaks, combining a muscle-building program like LIIFT4 with an extreme fat-loss program like INSANITY might set you up for failure.<\/p>\n
Instead, select programs that have complementary goals.<\/p>\n
The old adage of \u201cDon\u2019t try to sand and paint at the same time\u201d was never truer than with hybrids.<\/p>\n
Figure out what you want to accomplish, and then find two programs designed to help you achieve that objective.<\/p>\n
Deciding how long you want your new hybrid program to last is completely up to you.<\/p>\n
Finding two or more programs that run for the same number of days (e.g., 21, 30, 60, or 90) makes scheduling easier, but it\u2019s not necessary.<\/p>\n
The same goes for the length of the workouts.<\/p>\n
If you\u2019re used to the 30- to 60-minute workouts of 80 Day Obsession, the shorter workouts in 22 Minute Hard Corps might seem like cheating \u2014 until you actually do one and find yourself sucking wind.<\/p>\n
The key is to give every workout your all, regardless of how long it lasts.<\/p>\n
Once you\u2019ve identified the programs you want to combine, it\u2019s time to hybridize them.<\/p>\n
As you\u2019ll see below, there are a few different ways to do that, but regardless of which one you choose, follow these three basic guidelines:<\/p>\n
1. Schedule at least one day of recovery each week.<\/p>\n
2. Do not target the same primary muscle group in back-to-back workouts. In other words, if you do P90X Chest & Back on Tuesday, Wednesday should not be Body Beast Build: Back.<\/p>\n
3. Avoid scheduling a lower-body day next to a plyometric style workout. Your legs will thank you.<\/p>\n
The \u201cflip-flop\u201d method goes back to Beachbody\u2019s roots and the original Power 90. The premise for that program was to alternate between cardio and full-body resistance workouts for 90 days to torch fat and build lean mass (a.k.a. muscle).<\/p>\n
Not only is such a strategy effective for increasing both strength and cardiovascular fitness, but it\u2019s also simple to schedule and helps minimize your risk of overtraining and injury.<\/p>\n
So if you were going to create a hybrid program using 21 Day Fix Real-Time and SHAUN WEEK: INSANE FOCUS, your first week might look something like this one:<\/p>\n
Monday<\/strong><\/td>\n| Tuesday<\/strong><\/td>\n | Wednesday<\/strong><\/td>\n | Thursday<\/strong><\/td>\n | Friday<\/strong><\/td>\n | Saturday<\/strong><\/td>\n | Sunday<\/strong><\/td>\n<\/tr>\n | Pure Cardio(SW)<\/td>\n | Upper Fix(21 Day Fix)<\/td>\n | Speed 4.0(SW)<\/td>\n | Lower Fix(21 Day Fix)<\/td>\n | Dig Deep(SW)<\/td>\n | Rip Sanity(SW)<\/td>\n | Yoga Fix(21 Day Fix)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Option 2: The \u201ctrading places\u201d method<\/h3>\nPossibly the simplest option, this method entails following one program but swapping in similar workouts from another program.<\/p>\n For example, if you wanted to do a second round of P90X, you could swap its cardio and plyometric workouts for those from another program, like The Master\u2019s Hammer and Chisel:<\/p>\n
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