In This Series
- Build an Athletic Body with this Hybrid Training Workout
- Workout 2: Upper-body push
- Workout 3: Lower-body push
- Workout 4: Upper-body pull
- Metabolic Conditioning Workouts
- Nutritional Advice: Carbs
Workout 3: Lower-body push
Like an adrenaline shot in the glutes, heavy squats will prep your whole body to grow
Sets 5 Reps 5 Rest 2-3 minutes
Rest the bar across your upper chest with your hands holding it in place and your elbows as high as you can get them. Keeping your chest up and back straight, squat down, keeping your weight on your heels. Lower until your thighs are at least parallel to the ground, making sure your knees stay wide apart, then drive back up.
Sets 3 Reps 10 Rest 2-3 minutes
Use a light barbell. Holding the bar across your shoulders, take a big step forwards, making sure you’re balanced, and lower your back knee until it’s just off the floor. Keep your back upright and your front knee in line with your front foot. Return to the start and keep alternating legs.
Bench pistol squat
Sets 3 Reps 6 each side Rest 60-90 seconds
On a stable bench or box, stand on one leg, with the other extended in front of you. Bend your standing leg to lower into a single-leg squat, then press back up to stand.
Sets 3 Reps 3 each side Rest 60-90 seconds
Lie holding the kettlebell in one hand straight above you. Keep your eyes on the weight and shoulder strong as you contract your abs to sit up, resting on your other hand. Bring your straightened leg back so you’re kneeling, then straighten up and stand. Slowly reverse the move back to the start.
Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix (opens in new tab). Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.
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