Workouts · Hybrid

Strength-Endurance Circuit in 35

Higher reps, shorter rests, one pair of dumbbells — strength work that doubles as conditioning.

35 minintermediatedumbbellhybridvigorous
Why it works. The 15-rep zone with brief rests builds muscular endurance and burns time efficiently in one format.

Warm-up

March in place, building pace — 60s
Bodyweight squats and arm circles — 60s

The workout

  1. goblet squat — 3 × 15 reps
    rest 40s
  2. pushup — 3 × 15 reps
    rest 40s
  3. dumbbell rdl — 3 × 15 reps
    rest 40s
  4. dumbbell row — 3 × 12 each side
    rest 40s
  5. dumbbell shoulder press — 3 × 12 reps
    rest 40s
  6. mountain climber — 3 × 30s
    rest 40s

Cool-down

Slow walk in place — 60s
Standing forward fold — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More hybrid sessions

20 min · intermediateKettlebell Flow in 2045 min · intermediateKettlebell Full Session in 4530 min · intermediateKettlebell Power in 3035 min · advancedMixed Conditioning in 35

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

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