Get Better Results in Less Time with Hybrid Workouts

Hybrid exercises, sometimes called complexes, consist of sets of several different exercises performed together in one giant set. They can be performed using barbells, dumbbells or a weight plates. Hybrids have proven to be an effective training tool for athletes although athletes are not the only ones who should incorporate hybrid training into their workout. Hybrids are an effective tool for anyone looking to improve their level of conditioning or increase strength. They are also an excellent workout to perform when you are limited for time, which most of us are during the holiday season. Hybrids, therefore give you no excuse to miss your workout.

Hybrids as a Warm-Up

Hybrid training can serve as an effective warm-up, much more so than walking on a treadmill or riding an exercise bike. When performing hybrids as part of a warm-up – perform each exercise for six repetitions, without any rest between exercises. Lighter weights will be used in this type of hybrid workout since your work sets are still to follow. Studies have shown that performing this type of workout as a warm-up allows for greater performance during the actual workout.

Hybrids as a Workout

When performing a hybrid workout, each hybrid is performed up to three times with a rest period between each hybrid. Up to five minutes rest should be allowed between each hybrid to ensure complete recovery of your metabolic system. Increase the weight or number of reps performed at each workout to increase its demands. The number of repetitions performed with each exercise should be based on your training goals. When training to improve conditioning levels or lose bodyfat, ten to twelve reps should be performed per exercise. Hybrid workouts train the entire body and are best performed on alternate days, such as Monday, Wednesday, and Friday.

Example Hybrid Workouts

Upright row

While standing, grasp the bar slightly wider than shoulder width using an overhand grip. Pull the bar up to the top of the chest. Keep the elbows above the bar. Keep the shoulders back and the chest forward. Do not lean forward.

Hang Snatch High Pull

Grasp the bar with a wider than shoulder width grip. Feet should be under the armpits. Keep the shoulders back and chest forward. Knees slightly bent. Lower the bar down to the top of the knees making sure to keep the back flat. When the bar reaches the top of the knees drive the hips upward and shrug the shoulders extending the ankles, knees, and hips in a jumping motion. At the top of the shrug pull the elbows upward until the bar reaches the top of the chest.

Squat & Press

Start with the bar on the bottom of the traps. Squeeze the shoulder blades together keeping the chest expanded. Feet should be approximately shoulder width apart and toes slightly turned out. Sit the hips backward keeping the shins vertical, as in sitting in a chair. Keep the spinal erectors tight. Allow the knees to bend as the hips sit backward. Squat as deep as flexibility allows. After reaching the bottom, drive the head and chest upward when coming out of the bottom of the squat. After reaching the top of the squat, use the upward momentum to drive the bar overhead, as in a rear military press.

Bent over row

Grip the bar slightly wider than shoulder width. Bend over at the waist keeping the shoulders back and the eyes looking forward. Arch the back slightly and keep the knees slightly bent. Lower the bar close to the ground and pull it to the bottom of the chest. Do not use the legs to drive the weight up.

Conclusion

Hybrid exercises, if selected properly, condition the entire body and improve the body’s ability to recover. The total work performed in a workout using hybrid exercises forces the body to get stronger. For instance, 5 sets of 6 reps for three sets, performed three times is 270 reps of total work completed even before your workout is started. If done four times a week, 1080 additional reps are done each week. The number of reps can be altered to accommodate any strength and conditioning level. Hybrid workouts are also great when you do not have the time to perform a normal workout. The amount of workouts that can be developed by changing the movements or changing the number of reps used is unlimited. Give hybrid workouts a try as a warm-up before your next workout or as a workout next time you want to get a great workout in less time.

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Skinfold caliper test

The tester uses the calipers to pinch(it doesn’t hurt) the skin on 3 to 7 parts of your body. The caliper is a gauge that measures the thickness of the fat.

The parts pinched are usually:

* abdomen
* back of the arm
* thigh
* hip
* back of shoulder

The caliper is not exact. The margin of error is 4 points either way. The tester might not pinch exactly in the right area, or may pinch too hard or too light. Get tested before your workout. After working out, your body pumps up which may make the calipers gauge you to be fatter.

Bioelectrical Impedence

A low voltage is passed through your body to determine bodyfat. The slower the signal the more fat you have. Fat slows down the signal. The signal travels quickly through muscle because muscle is made up of 70% water and water conducts electricity. Fat is only 5 to 13% water so it slows down the signal.

Dehydration can make the readings false because less water is in your system. Stay away from alcohol or caffeine for 24 hours because these substances help to dehydrate the body.

If you are overly fat or really lean this test may not produce good results.

Underwater weighing

This is the most accurate method of testing. You get into a tank of water on a scale. Here is the hard part, you have to blow all of the air out of your lungs and bend forward until you are completely submerged. Make sure to get all of the air out because any extra air makes you appear fatter. You wait about 5 seconds under water while your weight is taken.

Your underwater weight is figured out by a mathematical algorithm that determines your bodyfat. This test is based upon the premise that muscle sinks and fat floats. Muscle is denser than fat therefore it sinks. The margin of error on this test is 2 percent.

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