Program
8 Week Hybrid
Eight weeks of strength and HIIT in one plan, four workouts a week.
- 8 weeks
- 4 workouts a week
- 31–42 min
- All levels
- Dumbbells, Bench (optional)
- With Dan & Tiff
Who it's for
This is for you if you want strength and conditioning in one plan and like knowing exactly what each day holds. It suits all levels, because every video has two levels: Tiff shows the easier option and Dan shows the harder one. You'll train four days a week for eight weeks.
What you need
You need two to four pairs of dumbbells, light to heavy, and a mat. Some strength days use a bench or a sturdy chair. Days 2 and 4 need no equipment.
How it works
Each week has four workouts. Days 1 and 3 are dumbbell strength and conditioning, and days 2 and 4 are no-equipment HIIT, core and low impact work. The weeks build: Reboot, Build, Overload, Reset, Rebuild, Intensify, Peak and Test. Week 4 is lighter on purpose, and week 8 is your test. Workouts run 31 to 42 minutes. This is weeks 42 to 49 of 52FIT.
- Each strength block sits on one weight, so pick it for the hardest move in the block, not the first.
- Hold something back in round one of a HIIT day, so round two and the finisher still count.
- Take the lower impact option whenever you need it. It's how you keep moving.
The schedule
Every workout, week by week. In the app it's scheduled around your days, with timers, music you can turn off, and your progress saved.
Week 1 · Reboot
- Day 1Total Body Strength · 41 min
- Day 2Cardio HIIT · 38 min
- Day 3MetCon Shred · 39 min
- Day 4Core Waves · 39 min