Workout program
Hybrid Cardio + Strength 4 Days
Two full-body strength days, one interval day and one long steady cardio day. Builds conditioning and endurance without losing muscle. Also fits members preparing for runs or hiking events.
- Goal
- Endurance
- Level
- Beginner
- Frequency
- 4 days a week
- Duration
- 8 weeks
Day by day
Strength A + Short Cardio
- 1Goblet SquatQuadriceps3 × 8-1290 s rest
- 2Dumbbell Bench PressChest3 × 8-1290 s rest
- 3Seated Cable RowUpper back3 × 10-1290 s rest
- 4Dumbbell Romanian DeadliftHamstrings3 × 10-1290 s rest
- 5PlankAbs3 × 45 s45 s rest
- 6Stationary BikeCardio1 × 15 min
Intervals
- 1Treadmill WalkCardio1 × 5 min
- 2Treadmill RunCardio6 × 1 min fast90 s rest
- 3Rowing MachineCardio4 × 250 m90 s rest
- 4Treadmill WalkCardio1 × 5 min
Strength B + Short Cardio
- 1Leg PressQuadriceps3 × 10-1290 s rest
- 2Lat PulldownLats3 × 10-1290 s rest
- 3Dumbbell Shoulder PressShoulders3 × 8-1290 s rest
- 4Reverse LungeQuadriceps3 × 10 / leg60 s rest
- 5Pallof PressObliques3 × 10 / side45 s rest
- 6Elliptical TrainerCardio1 × 15 min
Long Steady Cardio
- 1Treadmill WalkCardio1 × 30-45 min
- 2Hip Flexor StretchQuadriceps2 × 30 s / side
- 3Hamstring StretchHamstrings2 × 30 s / side
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is endurance: high-rep or timed blocks with short rests.
How many days a week, and for how long?
4 days a week for 8 weeks. The program has 4 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Treadmill, Cable, Kettlebell, Bike, Rower, Machine, Elliptical.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.