Hybrid Workout

The 3-day plan you both do — Core Four together, then tailored finishers.

Warm-Up (10 min)

Incline Treadmill Walk — 5 min

3.0 speed, 6-8% incline. Gets blood flowing without burning you out.

Dynamic Stretches — 5 min

Arm circles (30 sec each direction)
Leg swings (10 each leg, front-to-back + side-to-side)
Hip circles (10 each direction)
Cat-cow stretches (10 reps)
Bodyweight squats (10 reps)

The Core Four (Together)

You both do these. 3 sets of 10-12 reps. Rest 60-90 sec between sets.

1. Goblet Squats Watch →

Hold a dumbbell at your chest, squat deep. Knees track over toes. Him: 35-50 lb. Her: 15-25 lb.

2. Dumbbell Chest Press Watch →

Flat bench. Feet flat, shoulder blades squeezed. Him: 30-45 lb each. Her: 10-20 lb each.

3. One-Arm Dumbbell Rows Watch →

Knee on bench, pull to hip. Squeeze at top. Him: 35-50 lb. Her: 12-20 lb.

4. Overhead Dumbbell Press Watch →

Seated or standing. Press straight up, don't flare elbows. Him: 25-40 lb each. Her: 8-15 lb each.

Tailored Finishers

After the Core Four, you each do your own thing for 15-20 min.

His — Upper Mass & Width

Lateral Raises Watch

3 × 12-15, 15-20 lb. Slow on the way down.

Hers — Glutes & Thighs

Hip Thrusts Watch

3 × 12-15. Bench behind back, barbell or DB on hips. Squeeze at top.

Hammer Curls Watch

3 × 10-12, 20-30 lb. Thumbs up grip, no swinging.

Sumo Squats Watch

3 × 12-15. Wide stance, toes out, DB hanging between legs.

Tricep Rope Pushdowns Watch

3 × 12-15. Elbows pinned, squeeze at bottom.

Glute Kickbacks Watch

3 × 12-15 each leg. Cable machine or bodyweight on all fours.

Face Pulls Watch

3 × 15. Cable at face height, pull to ears with external rotation.

Dead Bugs Watch

3 × 10 each side. Back flat on floor, opposite arm + leg extend.

Cool-Down (5 min)

Standing quad stretch (30 sec each)
Standing hamstring stretch (30 sec each)
Chest doorway stretch (30 sec)
Cross-body shoulder stretch (30 sec each)
Child's pose (60 sec)

Week 2+ Progression

Rule of thumb: When you can do all 3 sets at the top of the rep range with good form, bump weight by 5 lbs next session. Don't rush it — consistency beats intensity every time.