FREE 30-Minute Hybrid Workout

If you want a time efficient workout that blends strength and conditioning without overcomplicating things, this one’s for you. This single-block hybrid session uses the Precor AMT for a dynamic warm-up, then moves into a structured weight-training block built around supersets to keep your heart rate up while building muscle.

It’s simple, fast, and incredibly effective perfect for before work, lunch breaks, or evenings when you want results without spending an hour in the gym. Perfect for this time of the year!

🔥 Total Time: 30 Minutes

• 5 mins AMT warm-up

• 22 mins Strength Superset Block

• 3 mins Cool Down

1️⃣ AMT Warm-Up (5 Minutes)

The goal here is to open the hips, warm the legs, and raise the heart rate.

Minute 0–2:
Easy, smooth stride. Focus on lengthening your steps.

Minute 2–4:
Increase resistance or stride height.
Stay comfortable but slightly challenged.

Minute 4–5:
Short burst intervals:

• 10 sec fast

• 10 sec slow
  Repeat to finish strong.

2️⃣ Hybrid Strength Superset Block (22 Minutes)

You’ll perform 4 supersets (A, B, C, D).
Each superset is 2 exercises performed back-to-back, followed by a short rest.

Format:

• 2 sets per superset

• 10–12 reps per exercise

• 60 seconds rest between sets

• Move to the next superset after finishing 2 sets

This keeps intensity high while still allowing great technique and muscle activation.

A: Lower Body Strength (Quads & Glutes)

A1: Goblet Squat (Dumbbell)
10–12 reps
Focus on depth and keeping the chest tall.

A2: Romanian Deadlift (Dumbbells or Smith Machine)
10–12 reps
Hinge from the hips, keep the back neutral.
Rest 60 seconds → Repeat once more (2 sets total).

B: Upper Body Push (Chest & Shoulders)

B1: Smith Machine Incline Press
10–12 reps
Controlled lowering, strong lockout.

B2: Dumbbell Lateral Raises
12–15 reps
Light to moderate weight; avoid swinging.
Rest 60 seconds → Repeat once more.

C: Upper Body Pull (Back & Lats)

C1: Seated Cable Row (Cable Rack)
10–12 reps
Pull low and squeeze your back.

C2: Straight-Arm Cable Pulldown
12 reps
Targets the lats and improves posture.
Rest 60 seconds → Repeat once more.

D: Core + Posterior Chain Finisher

D1: Roman Chair Back Extension
12–15 reps
Squeeze glutes at the top; don’t overextend.

D2: Dumbbell Side Raises (Left + Right)
8–10 reps per side
Extension throughout your obliques (side core)
Rest 60 seconds → Repeat once more.

3️⃣ Cool Down (3 Minutes)

• Hip flexor stretch – 30 sec each side

• Chest stretch – 30 sec

• Hamstrings – 30 sec each side

• Deep breathing – 20–30 sec

A quick reset to help recovery.

Why This Workout Works

✔ Only one training block for simplicity
✔ AMT warm-up boosts mobility + conditioning
✔ Supersets save time and burn more calories
✔ 2-set structure is perfect for busy days
✔ Uses signature Hammer’s Gym equipment:
Precor AMT • Cable Rack • Smith Machine • Roman Chair