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Hybrid Strong: where strength meets cardio
Introducing the ultimate hybrid training formula: Hybrid Strong, the new 6-week program from Chris Hemsworth’s team on Centr.
On December 30, strength meets cardio to burn fat, boost aerobic fitness and build lean muscle. Two options make it easy to flex your training:
- Hybrid Strong – coached strength and HIIT cardio workouts, perfect for training at home.
- Hybrid Strong: Tread – self-guided strength sessions and coached treadmill cardio, ideal for training in the gym.
Centr experts Luke Zocchi and Maricris Lapaix will lead the way to max your motivation and avoid plateaus with fresh challenges in every workout.
How do the programs work?
Luke and Maricris will introduce you to a powerful blend of high-intensity strength training and cardio conditioning across two progressive programs.
- 4 x 30 to 35-minute workouts each week for 6 weeks.
- Each week includes 3 x strength days and 1 x cardio day – crank your cardio with HIIT in Hybrid Strong, or switch it up with treadmill workouts in Hybrid Strong: Tread.
- Intermediate-Advanced training level. If you’re a beginner, pace yourself and know your limits.
- Exercise regressions to modify the difficulty.
- A challenge round in every strength and HIIT workout to test your body in new ways.
- 2 phases: build a base in weeks 1-4, then level up in weeks 5-6 with supersets and reduced rest.
Already got your eye on Hybrid Strong: Tread? Treadmill workouts include classic run training styles like endurance, intervals and hills – with the aim of hitting certain levels on the RPE scale.
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What is hybrid training?
Hybrid training is a method of working out that involves two distinct fitness modalities – usually to build strength and endurance at the same time.
In Hybrid Strong we’re combining cardio and strength training, but other hybrid training combinations could be functional training + cycling or strength training + yoga for flexibility and mobility.
Check out our blog to discover the big benefits of hybrid training and why it’s having a moment.
What equipment do I need?
Both programs require three sets of dumbbells. If you only have one set, that’s okay – just adapt as needed in workouts and consider leveling up with more equipment as you progress.
If you’re doing Hybrid Strong you’ll need:
3 sets of dumbbells: light, medium and heavy
A chair or bench
If you’re doing Hybrid Strong: Tread you will need:
3 sets of dumbbells: light, medium and heavy
A chair or bench
A treadmill
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For everything you need in a treadmill – and to get results with Hybrid Strong: Tread – check out the Centr RUNR and RUNR-S.
What results will I get?
Luke and Maricris will help you build strength and aerobic endurance at the same time in one highly effective program.
Increase lean muscle mass to improve overall strength.
- Improve your VO2 max – a measure of cardiovascular fitness that refers to the maximum amount of oxygen your body can use during intense exercise.
Burn body fat with dedicated cardio and high-intensity strength sessions.
Is this program for me?
With two program options and results that deliver the best of both worlds, it’s easy to make Hybrid Strong work for your schedule and your goals.
This program is for you if:
You want to start 2025 strong.
You’re keen on hybrid training but need help finding the right balance.
You love strength workouts but want to increase cardio fitness (and vice versa!).
This is your year to lose body fat and get toned.
You’ve been looking for a more efficient style of training.
You want to perform better in sport (e.g. soccer, basketball, tennis).
You want to try the tough exercises, but have the option to dial it back when needed.
Your treadmill currently gets more use as a laundry drying rack.
Ready to blast into the New Year? Join the waitlist and be the first to access Hybrid Strong on December 30.
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