Hybrid calisthenics free routine The Routine - Walks a new person through every step of the routine. Hybrid calisthenics is most often a mix of weight training and calisthenics during one workout, although you can do these exercices and work towards a hybrid calisthenics workout plan. The number of reps seem rather high. Where to start, what exercises to do, how to d… Hybrid Routine - START HERE Hybrid Programs Pushups Pullups Squats Leg Raises Hybrid Calisthenics . The program includes "levels" that, when reached, mean you can move on to a harder exercise. My name is Hampton and my brand is Hybrid Calisthenics. Just like that program, I’ve included a free PDF download for this portion of the training cycle. They can be scaled appropriately based on your skill level and experience. zip file with the short clips showing how to perform the exercises. Calisthenics progression Incidentally, a hybrid weight training and calisthenics program may be the best way to induce hypertrophy. 2 Weights; 6 Back and Bicep Exercises. We suggest including a mixture of compound exercises (think the big key lifts: squat, bench, deadlift, etc. 6. Schedule these exercises into a weekly routine. 0 above. 23) - Free download as PDF File (. Calisthenics fosters a deeper connection with one’s body, encouraging a more mindful and disciplined approach to fitness. All fitness information, including a fitness course and routine, is currently free: Hybrid Calisthenics Fitness Routine. Discount works automatically at checkout. Day 1: Weight Training; Day 2: Calisthenics; Day 3: Resistance Training; Day 4: Calisthenics; Day 5: Strength Workout; Day 6: Calisthenics; Day 7: OF; This alternative split allows you to focus on every muscle group and helps you become How do we use this routine? 1. When in doubt, start from the first progression! 3. Repetition Speed: 2 Seconds Down, 1 Second Pause, 2 Seconds Up, 1 Second Pause. Move over to an easier variant of the exercise. For those that ask how to support me, you’re welcome to buy some merchandise or donate to fund my efforts. The main benefits of performing explosive movements are to increase your speed and power . ) Find 5-6 exercises and organize them into a weekly schedule. 1 Calisthenics; 5. For #3, examples could be: Describing or showing your Hybrid Routine workout for that day (video, photo, or text). Hybrid athlete workouts. From an exercising point of view I don't know about Hybrid Calisthenics. 28. My goal is to help people cultivate long-term fitness and health with The Convicted Condition channel, same as Hybrid Calisthenics, gives detailed progression playlists for pullups, bridges, leg raises, squats and pushups. This is best done with weight training. Calisthenics exercise is one of the best training programs that increase mobility, stability, strength, movement, and help you build an aesthetic physique. Hence, I started borrowing a little from here and there in PPL split format and including some more fun stuff as crow pose, elbow lever, L-sit etc. Don’t wait any longer, start your journey towards a strong and agile body by downloading calisthenics guides in PDF now. Keep reading for more. There are 2 main exercise sections: 1. My goal is to help people cultivate long-term fitness and health with Mar 13, 2023 · Regardless of which explosive exercises you choose to add to your routine, I recommend performing them before the Hybrid Routine, just like we do with skill work. GET HEALTHY, FIT, AND STRONG WITH JUST YOUR BODY AND GRAVITY! The Hybrid Fitness Routine is now available as a book! WHAT’S TH First half of the week is the Arnold split, so all antagonist supersets with weightlifting exercises that give you a crazy pump. My specific goal is to make this style of training more accessible for less experienced athletes. ‎Get healthy, fit, and strong with your body and gravity! This is the official Hybrid Calisthenics app built around the Hybrid Fitness Routine. When you reach the Standard for an exercise, you can move on to a harder progression! Jul 4, 2022 · These are printable reference pages for the Hybrid Routine! There is a schedule page showing the daily workouts. In addition, there are six other pages showing the progressions for each major movement. Jan 1, 2023 · *This book is an eBook and will be available immediately after purchase. Include relevant content. Let’s say you were doing bench That said, if you have more energy to burn (or want to specialize), feel free to supplement related exercises to that day! Here are some ideas: Related Exercises: Dips, Handstands, Situps, Planks, Clutch Flag, Human Flag. Workout Plans to Train Like a Hybrid Athlete Hybrid Exercise Library & Database. The 45-day workout plan listed in this article is the perfect way to start your hybrid training journey. 5. Program Summary Routine Type Hybrid Workout Split Type Hybrid Split Program Duration 6 Weeks Routine Goal Improve Strength, Hypertrophy, Endurance, Balance, and Flexibility Training Level Intermediate to Advanced Duration Per Session 60-90 Minutes Sessions/week 4-5 Days Standards LEVEL 1: 2 Sets of 20 LEVEL 2: 2 Sets of 30 LEVEL 3: 3 Sets of 35 Do 2-3 Sets of as many as you can. Review them all to see which one best matches your needs and goals. It’s about being prepared for any physical challenge, whether lifting heavy weights, running a marathon, or conquering an obstacle course. Feb 20, 2024 · 3 Hybrid Calisthenics: A Unique Approach to Fitness; 4 Hybrid Calisthenics Routine By Hampton Liu ; 5 Hybrid Calisthenics Wife: A Dynamic Partnership; 6 Hybrid Calisthenics App: Taking Fitness to the Digital World; 7 Hybrid Calisthenics Diet: Fueling the Body for Optimal Performance; 8 What Can We Learn From Hybrid Calisthenics AKA Hampton Liu? Hi, it would be nice to have a downloadable version of The Hybrid Routine (program, exercise descriptions, videos). May 4, 2022 · 12 Week Calisthenics Program Split: Week 1 to 2 – Full Body Workout, Week 3 to 6 – Push, Pull, and Legs (PPL), Week 7 to 10 – Upper Lower Split, Week 11 to 12 – Total Body Workout Jan 1, 2023 · The Hybrid routine is a fitness routine that uses progressive bodyweight exercise. com/newsletterLet me know if you like it!If you still see th When comparing gym workouts to calisthenics, the latter offers distinct advantages in terms of physical and mental health benefits, as well as being more cost-effective. Thank you! Hybrid Calisthenics . Are you looking for a free calisthenics program? Look no further than these tried-and-tested plans. The website is complex and leads you to different offers, whether to sign-up for a free e-book, watch a video explaining calisthenics, or sign up for their 12-week program. 1. The second half of the week / weekend is old-school heavy power-lifts (5/3/1+ setup) and weighted calisthenics movements followed by calisthenics skill and hypertrophy work on gymnastic rings. com/routineorhybridroutine. These programs are the exact workouts I have used over the last couple of years of dedicated hybrid training. Calisthenics has been around for ages Standards LEVEL 1: 2 Sets of 10 LEVEL 2: 2 Sets of 20 LEVEL 3: 2 Sets of 30 Do 2 Sets of as many as you can. Rest Times: 2-3 Minutes between sets. Pushing yourself more in your sets isn't always going to be the best course of action though, sometimes you'd rather add some different movements to complement the existing ones - after all, the Hybrid Routine is designed to be easy to implement and paired with other activities! Feb 17, 2023 · So, eat healthily, and reduce your food intake slightly if you want to get leaner, but avoid strict dieting during hybrid training. 2 Weights; 8 Hybrid Calisthenics Routine. Scroll through the progressions shown below. For the vast majority of people, I recommend they use the Hybrid Routine 2. You Routine — Hybrid Calisthenics - Free download as PDF File (. It includes exercises like push-ups, pull-ups, squats, and lunges, done in a controlled way. 0, adding Twist Holds and changing the weekdays to match the new program schedule. You could make a pdf and add a separate . It’s designed to help anyone get fit with just their body and gravity! Very little equipment is needed and many exercises don’t require any equipment at all. Special thanks to Lars, Gretchen, and our team for assembling this. a challenging workout can follow this hybrid training program. Hybrid training is more than a physical regimen — it’s a lifestyle choice promoting versatility and resilience. Jan 15, 2024 · Hybrid Calisthenics General Information. Purchase physical book and eBook at the same time & get 20% off of eBook. Mar 28, 2023 · Hybrid Calisthenics Interactive eBook (3. ) It is our goal to build a great fitness app with excellent free features that make exercise accessible to anyone. The levels above are standards you can use to measure your progress Hybrid Routine - START HERE Search on Google or YouTube for in-depth tutorials on each of these exercises. As I alluded to, this is a continuation of the 6 Week Beginner Hybrid Training program. However, be it due to work, studies, family responsibilities, or physically exhausting work, it may be challenging to do the routine as it is planned. Apr 25, 2025 · This is the official Hybrid Calisthenics app built around the Hybrid Fitness Routine. 5 Minutes between separate exercises. You can find me by that name pretty much everywhere on social media. Our community is always expanding and can be found on multiple platforms: Discord - Ideal for those looking for quick feedback and prefer a chatroom atmosphere. pdf), Text File (. Sep 1, 2024 · This portion of the training program will bring the total program length to 3 months, effectively completing the hybrid training cycle. txt) or read online for free. The Convicted Condition channel also left out handstand pushups, but I found this handstand pushups video for steps 1 to 5 (out of 10) as a roadmap for future me (when the time comes). Explosive Variations: Clapping Pushups, Explosive Situps, Kip Ups. 2. How I mix and combine calisthenics and weight training for complete strength, power & athleticism If you feel that this is too difficult (or you feel pain from this exercise), you can level off your training at Straight Bridges and revisit this when you’re stronger! Standard: 3 Sets of 30 Full Tutorial May 11, 2022 · https://www. Rest 2-3 minutes between Se The Hybrid Calisthenics Fitness App is free and now available for beta download on iOS and Android! This is an app version of the Hybrid Fitness routine - designed to help anybody get healthy, fit, Jan 1, 2023 · The Hybrid routine is a fitness routine that uses progressive bodyweight exercise. I've created multiple training programs within my fitness training app to help you incorporate running and strength training. As a result, I configure most of my hybrid programming to stick close to this 70% aerobic / 30% anaerobic ratio. comGet updates: www. ) Find a progression of each exercise you can do competently, safely, and without pain. Here are examples of ways to train any part of your body. I assume it is intended for endurance rather strength or hypertrophy, but this is the sub for notion, so I don't think it makes sense to dive into that here. All you need to do is: Push the body part you want to build (let’s say your chest) until you can do no more reps. Is hybrid training good for building muscle? As previously mentioned, the main purpose of hybrid training is to improve physical performance. This is why I’ve written this beginner hybrid training program with free PDF. Adjust these as needed! Monday and thursday is pushups and leg raises, tuesday and friday is pullups and squats, and wednesday and saturday is bridges and twists. 8. 1 Calisthenics; 7. Push-ups, chin-ups, dips, squats, burpees, pull-ups, planks, and jumping are the best examples of calisthenics workouts. Otherwise, you may find yourself unable to recover between workouts. Feb 12, 2024 · Strength training is an important element of a hybrid athlete training program, helping to build overall strength and muscle mass. Jan 21, 2025 · Hybrid training combines endurance and strength training to boost your overall fitness. The levels above are standards you can use to measure your progress. Here’s what we plan to offer supporters! There are essentially three types of premium functionality planned: Whether you are a beginner or a seasoned pro, the blog offers a good amount of information on calisthenics workouts, routines, diet tips, and training motivation. However, a workout regimen would still be considered a hybrid calisthenics workout regimen if these exercices and yoga Since I’ve progressed to other routines as the hybrid routine got a bit too much of a routine (surprise surprise captain obvious😂) and I got hungry for some more variation. ) The Routine - Walks a new person through every step of the routine. hybridcalisthenics. *FREE* shipping on qualifying offers. com. Calisthenics is a training approach that employs your own body weight for resistance during workouts. A bodyweight training routine built to help you go from zero to hero without hurting yourself. . Where to start, what exercises to do, how to do them, how long to rest, how many sets to do, etc. This program is appropriate for anyone looking to work on their cardiovascular conditioning and strength. I do Hybrid Calisthenics Routine Intro‐ duction from Hampton Liu 03:16 1. Every exercise is done for 2 to three sets of variable reps. When you an hit the Level 3 Standards for a exercise, move on to the next progression! Please click “Full Tutorial” below each exercise to view detailed, important information. 1 Pat’s Hybrid Calisthenics Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Powered by optimism and coffee. Oct 20, 2023 · Hybrid calisthenics is a training modality that includes for the most part bodyweight exercises, but which also includes, in a smaller number, exercises for which you use weights like dumbell or… Download these valuable resources for free and hassle-free, opening the doors to a more active and healthy lifestyle. ) Movement Library - Pick and choose any exercise in the Hybrid Routine. as motivators for Nov 9, 2023 · The 11 Best Free Calisthenics Programs. To do this, we took the original premium features and we made them free. Practice it a few times a week according to our Hybrid Routine. I just adapted it for the Routine 2. Calisthenics Guides My name is Hampton and my brand is Hybrid Calisthenics. Feb 16, 2023 · Hybrid Calisthenics: Get Healthy, Fit, and Strong with Just Your Body and Gravity [Liu, Hampton, Brewer, Maya, Lents, Gretchen] on Amazon. 1 Calisthenics; 7 Legs (Glutes, Quadriceps, Hamstrings) 7. It asks you how many reps you've done and tells you when you're ready to move on to harder movements. In my opinion, it is one of the best training approaches for people aiming to become well-rounded athletes. Tag the official Hybrid Calisthenics account on the platform (denoted with a checkmark on all giveaway platforms) Include the hashtag #hybridroutine. Isometric Variations: Elbow Lever, Planks, L Sits Feb 1, 2024 · The Holistic Approach of Hybrid Training. Feb 12, 2024 · It’s a six-day split containing three sessions for resistance training and bodyweight calisthenics each. 3. Move to harder variations as you master them. Nov 17, 2021 · 2 Hybrid Calisthenics Equipment; 3 What Level is Hybrid Calisthenics; 4 Hybrid Calisthenics Workout; 5 Chest and Tricep Exercises. Some of you have mentioned wanting to support this. This routine is provided free of charge so that it may help the most people. School of Calisthenics – Free Beginner Calisthenics Program HYBRID CALISTHENICS ROUTINE. Start with the Hybrid Routine. Options are given for bodyweight, rings, resistance bands, machines, weights, and more! Yes, “Hybrid” is appended to the title just for fun. It will continue to evolve based on your feedback so it becomes a truly community-focused routine. Find a version of these exercises that you can do safely and pain-free (shown in Step 1). Feb 17, 2025 · Unless you have a background in endurance training, you probably aren’t training this way, even if it’s clearly the most effective method. Find a version of this exercise that you can do safely and pain-free. Whether you're chasing a new PR, training for a race, or just want to be fit for anything, this step-by-step guide lays out the workouts, weekly splits, and expert tips to get you there. My goal is to help people cultivate long-term fitness and health with 2) Training Goals. May 13, 2023 · Aerobic exercise training alone can induce hypertrophy; Concurrent exercise training may augment the hypertrophic response to resistance exercise training in some circumstances; Maximum muscle mass is best achieved when separating cardio and lifting by 6–24 h; Volume, caloric intake, and recovery must be considered closely for concurrent training Apr 26, 2025 · This 12-week hybrid athlete training program combines lifting, conditioning, and recovery to help you perform at your peak. Pick 5 Exercises that work the entire body: Pushups Pullups Leg Lifts Squats Bridges 2. This is another calisthenics staple! Being able to get up off the floor without the assistance from your arms is important to survival and overall mobility! Not only this, but the full range of motion will keep the tendons and ligaments of your ankles, hips, and knees strong and healthy for years to come. Jul 30, 2024 · Hybrid training has become incredibly popular recently. For each workout day that you do Pushups, do 2-3 sets. that use several muscle groups simultaneously), and accessory movements that hone in on specific muscle groups to further develop strength and address Jan 31, 2023 · The Hybrid Routine focuses on the essentials of bodyweight training and is designed to fit easily into most people’s lives. Looking for a versatile workout routine to achieve your fitness goals? Dive in to learn about a hybrid calisthenics routine that may just fit the bill! Hi -- I had created a spreadsheet to track my progress with the legacy Hampton Routine. There's a summary page that lets you choose the routine you want to use: Aug 3, 2023 · This six-week hybrid workout routine involves various exercises, from powerlifting and plyometrics to bodybuilding and calisthenics. jjxvud tjcfe tgplj oeeab uxh jompub dxvdh clochid ujyi vuinom trdkv ice eahbvx nrayfo xxjg