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NO GYM MEMBERSHIP, NO EQUIPMENT,

NO EXCUSES
Many people have trouble setting aside time to go to the gym, some dont have the extra cash for a
membership and others dont have equipment at home.
Instead of letting those barriers prevent you from getting ft, we decided to crush them by giving
you a 6 week, total body workout you can do anywhere, anytime. Using our Leave the Gym Behind
plan you can transform your body with three to fve workouts each week.
WHAT TO EXPECT
During weeks 1-4 you will train four days during the week. Ideally this will take place on
Monday, Wednesday, Friday and Saturday. However, you are free to structure your training days
to accommodate you schedule. Three days are strength focused, using your own bodyweight to
workout intervals and circuits. Day four is a cardiovascular training day.
During weeks 5 and 6 you will train fve days during the week. Ideally this will take place on
Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to
accommodate you schedule. Four days are strength focused and day fve is a cardiovascular
training day.
REQUIRED EQUIPMENT
Your body is all you need to complete these workouts.
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FAQ
HoW LoNG SHoULD THE TRaINING SESSIoNS TakE?
Workouts will take about 45 minutes. Some will be a little shorter think 30 minutes others will
go a little longer; about an hour.
HoW LoNG SHoULD I REST BETWEEN RoUNDS aND CIRCUITS?
For the most part rest periods are specifed. When there is no rest period given move fast, but dont
hurry. Form and safety come frst, so make sure you nail the technique before you worry about your
speed.
During each circuit or set keep rest periods to 60 seconds max. Then, between circuits and sets rest
up to 3 minutes.
WHaT IF I CaNT kEEP UP WITH THE TRaINING SCHEDULE?
If the training schedule doesnt work for you, make it work. Try not to skip workouts. Instead you
can get them in when you can.
WHaT aBoUT UNFaMILIaR ExERCISES?
If you dont know how to perform an exercise or are not sure what it is reference the video library
here: www.thehybridathlete.com/videos.
If youre still unsure email anthony@hyrbidathlete.org and ask him what to do.
WHaT aBoUT NUTRITIoN?
You cant out train poor nutrition, but theres no secret diet its called willpower. 80% of the time
eat real food; lean meat, veggies, fruit, nuts and seeds. Dont eat foods that come out of a box or
bag; no grains, bread, sugar or starch.
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FAQ (
2
)
aND THE WaRM-UP?
a dynamic warm-up is the method we use to prepare your body for exercise. Done correctly,
a dynamic warm-up will use continuous movement to transition from a resting heart rate and
body temperature to a working heart rate. The idea here is to get your heart going, increase core
temperature and break a sweat.
Each session will be assigned a warm-up a, B, or C.
WARM-UP A WARM-UP B WARM-UP C
3 rounds, 30 seconds each
Jumping Jack
Instep Stretch
Arm Circles
(forward/backward, large/small)
Trunk Rotation
(right & left)
3 Rounds, 30 seconds each
Steam Engine
Trunk Rotation
Foam Roll IT Band & Quads
(if possible)
4 Rounds
5x BW Squat
5x Multi-direction Leg Swing
5x alternate Lunge
(each leg)
1x Easy Jog and Dynamic Movements:
High-knees, Butt-kicks, Bounding, Reverse Run, etc. @ 5 minutes
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WEEK 1
Session 1
Warm-up a
5 Rounds
5x Push-up
10x Sit-up
15x BW Squat
Rest @ 30 seconds
3 Rounds
10x Superman Back Extension
10x Two Count Flutter kick
Session 2
Warm-up B
6 Rounds
12x alternate Lunge (6 each leg)
6x Plank Walk-up
6x Lateral Lunge
6x Plank Walk-up
2 Rounds
25x Leg Raise
25x Sit-up
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WEEK 1
Session 3
Warm-up B
4 Rounds
Burpee @ 30 seconds
Rest @ 30 seconds
BW Squat @ 30 Seconds
Rest @ 30 Seconds
Burpee @ 30 seconds
Rest @ 30 seconds
Iso Squat Hold @ 30 seconds
4 Rounds
6x Bird Dog (each side)
6x Superman Back Extension
Session 4
Warm-up C
Run at least 30 minutes
Use a walk, jog technique if needed
(jog until you need a break, then walk as
needed, repeat for 30 minutes)
Look to build up your mileage over time;
do not push too far too fast.
If you can go 30 minutes try a 5k
If 5k is easy do a 10k
Cool down @ 10 min easy jog,
static stretching
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WEEK 2
Session 5
Warm-up a
Complete this circuit as many times
as you can in 20 minutes
5x Push-up
10x alternate Lunge (5 each leg)
5x Windmill Push-up
10x Jump Squat
5x Wide Hands Push-up
10x Two Count Flutter kick
5x Close Hands Push-up
10x Tip-over (5x each leg)
Session 6
Warm-up B
4 Rounds
Mountain Climber @ 60 seconds
Rest @ 30 seconds
BW Squat @ 60 seconds
Rest @ 30 seconds
Side Plank Hold Right @ 60 seconds
Rest @ 30 seconds
Side Plank Hold Left @ 60 seconds
1 Round
Max Repetition Push-up in 2 minutes
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WEEK 2
Session 7
Warm-up B
4 Rounds
24x BW Squat
24x alternate Lunge (12x each leg)
12x Jump Squat
12x Jump Lunge (6x each leg)
5 Rounds
Burpee @ 30 seconds
In and out @ 30 seconds
Rest @ 30 seconds
Session 8
Warm-up C
8-10 x 400m run @ max effort
(400 m = one lap around a regulation
track or of a mile)
Rest time is equal to time taken to
complete 400m or less
Cool down @ 10 min easy jog,
static stretching
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WEEK 3
Session 9
Warm-up a
5 Rounds
5x alternate Lunge
10x Plank Walk-up
15x BW Squat
20x Mountain Climber
25x Sit-up
3 Rounds
6x Bird Dog (each side)
12x Superman Back Extension
24x Jumping Jack
Session 10
Warm-up B
6 Rounds
5x Push-up
10x alternate Lunge
5x Incline Push-up
10x Lateral Lunge
5x Decline Push-up
10x Tip-over
3 Rounds
Plank Hold @ max hold
Side Plank Right @ max hold
Side Plank Left @ max hold
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WEEK 3
Session 11
Warm-up B
3 Rounds
Mountain Climber @ 60 seconds
Jump Squat @ 60 seconds
Rest up to 2 minutes
3 Rounds
Push-up @ 60 seconds
In and out @ 60 seconds
Rest up to 2 minutes
3 Rounds
Jump Lunge @ 60 seconds
Leg Raise @ 60 seconds
Rest up to 2 minutes
3 Rounds
Burpee @ 60 seconds
Sit-up@ 60 seconds
Session 12
Warm-up C
10-12x Hill Sprints
Find a steep hill that takes
60-90 seconds to climb
Run @ Max Effort
Walk/easy jog to start
Repeat
Cool down @ 10 min easy jog,
static stretching
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WEEK 4
Session 13
Warm-up B
5 Rounds
5x Dive Bomb Push-up
10x alternate Lunge
20x Two Count Flutter kick
5 Rounds
5x Plank Walk-up
10x Reverse Lunge
20x Superman Back Ext
Max sit-ups @ 2 minutes
Session 14
Warm-up a
5 Rounds
BW Squat @ 60 seconds
Squat Hold @ 60 Seconds
4 Rounds
6x knee to Elbow Push-up (each side)
12x Split Squat (each leg)
24x Bird Dog (12 each side)
2 Rounds
25x Leg Raise
25x In and out
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WEEK 4
Session 15
Warm-up B
5 Rounds, 30 sec each
Burpee
Plank Hold
Sit-up
Side Plank Right Side
Push-up
Side Plank Left Side
Rest @ 60 seconds
3 Rounds
12x Lunge Cycle
(forward lunge, reverse lunge = 1 rep)
12x Lateral Lunge
12x Tip over
Session 16
Warm-up C
Run @ 5 minutes
25x BW Squats
Run @ 5 minutes
25x Jump Squats
Run @ 5 @ minutes
25x Jump Lunge (total)
Run @ 5 minutes
25x Push-up
If possible repeat up to 3 times
Cool down @ 10 minutes with
easy jog, static stretching
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Session 18
Warm-up B
3 Rounds
12x Burpee
Side Plank Right Side @ 60 seconds
BW Squat
Side Plank Left Side @ 60 Seconds
3 Rounds
6x Split Squat each leg
24x Leg Raise
6x Tip-over each leg
24x sit-up
Max repetition push-up @ 2 minutes
WEEK 5
Session 17
Warm-up a
4 Rounds
Staggered Hand Push-up @ 30 Seconds
Jump Squat @ 30 Seconds
Rest @ 30 Seconds
4 Rounds
Plank Walk-up @ 30 Seconds
Jump Lunge @ 60 Seconds
Rest @ 30 Seconds
4 Rounds
Two Count Flutter kick @ 60 seconds
In and out @ 60 seconds
Rest @ 30 Seconds
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WEEK 5
Session 19
Warm-up B
5 Rounds
5x Windmill Push-up (each arm)
25x Jumping Jack
5x Wide Hands Push-up
25x Mountain Climber
5x Close Hands Push-up
3 Rounds
6x Bird Dog (each side)
12x Superman Back Extension
24x Leg Raise
Session 20
Warm-up a
6 Rounds
6x alternate Lunge (each leg)
12x BW Squat
12x Jump Lunge (each leg)
24x Jump Squat
3 Rounds
6x Dive Bomb Push-up
Side Plank Right Side @ 60 seconds
12x Push-up
Side Plank Left Side @ 60 seconds
24x Flutter kick
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WEEK 5
Session 21
Warm-up C
Run at least 30 minutes
Use a walk/jog technique if needed
(jog until you need a break, then walk as
needed, repeat for 30 minutes)
Look to build up your mileage over time;
do not push too far too fast.
If you can go 30 minutes try a 5k
If you can do a 5k, do a 10k
Cool down @ 10 min easy jog,
static stretching
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WEEK 6
Session 22
Warm-up B
3 Rounds
10x Plank Walk-up
20x BW Squat
20x Leg Raise
3 Rounds
5x Staggered Hand Push-up (each hand)
5x Split Squat (each leg)
20x In and out
3 Rounds
40x Mountain Climber
10x Lateral Lunge (each leg)
Plank Hold @ 60 seconds
Session 23
Warm-up a
2 Rounds, 12 reps each
knee to Elbow Push-up
Jumping Jack
Leg Raise
alternate Lunge
Superman Back Extension
Reverse Lunge
Max Repetitions, 2 minutes each exercise
Push-up Squat Sit-up
2 Rounds, 12 reps each
Windmill Push-up
alternate Lunge
Jumping Jack
Reverse Lunge
Two Count Flutter kick
Bird Dog
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Session 25
Warm-up a
5 Rounds
10x Dive Bomb Push-up
20x In and out
10x alternate Lunge (each leg)
20x Leg Raise
10x Plank Walk-up
20x Sit-up
10x BW Squat
20x Two Count Flutter kick
WEEK 6
Session 24
Warm-up B
4 Rounds
60 seconds on, 30 seconds rest
Burpee
4 Rounds
60 seconds on, 30 seconds rest
Jump Squat
4 Rounds
60 seconds on, 30 seconds rest
Jump Lunge
4 Rounds
Max Hold Plank
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WEEK 6
Session 26
Warm-up C
Mile Repeats
2-4x one mile repeat @ max effort
Walk/jog recovery equal to the time
taken to complete the mile run

Cool down @ 10 min easy jog,
static stretching