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Hybrid 2

Welcome to the EmmagineYou HYBRID 2.0 Training Module

The aim of this program is to increase your basal metabolic rate by building lean muscle in order to burn fat and lose weight! The Hybrid approach to the program is excellent for cardiovascular conditioning as well!

The only equipment needed for this program is two sets of dumbbells: A heavy and lighter set 

  • If you’re strong and very fit I suggest 10kg dumbbells and a set of 5 or 6 kg’s 
  • If you’d describe your strength/fitness level as medium I suggest a set of 7kg dumbbells and an additional set of 4 or 5kg’s 
  • If you’re a beginner a set of 5kg’s and 3kg’s is recommended 

A good rule of thumb is to use a set of weights that makes it very challenging to finish the last few repetitions. If it’s not the case you’re definitely not working heavy enough! 

Always be sure to apply mind muscle connection! Please don’t hesitate to ask if you are unsure of anything 

Here’s to a new, fitter and stronger version of YOU!!  Emm


  • This is a 5 day training program. You may work in a rest day whenever it suits you or if you feel your body needs a break!
  • If the descriptions says “L x 10 R x 10”, it means you complete ten repetitions to one side first and then switch over to the other side.
  • If it’s indicated as “10 doubles” it means that you will perform the exercise 10 times to each side alternating. In other words 20 repetitions in total
  • There is at least one HYBRID Sequence in every set. You should aim to complete the sequence 10 times (a minimum of 5 rounds ). Work your way up to 10 rounds in the next 4 weeks. If you manage to do 10 rounds on day one- INCREASE YOUR WEIGHT IMMEDIATELY!
  • NOTE that there are a few exceptions where I indicated a HYBRID sequence consisting of 5 rounds!!!!
  • If you feel your lower back when performing abdominal exercises (especially feet elevating exercises) always bend your knees slightly and support your lower back by:
    – positioning your hands under your bum – and/or simply forcing your lower back into the floor
  • If an exercise triggers something to be sore (other than general discomfort or fatigue) please consult with me first before you continue!