The Lean & Strong Hybrid Plan is a 4-day strength and 3-day cardio program designed for women who want to burn fat, build lean muscle, and keep endurance high without burning out. It blends classic muscle-building lifts with shorter rests for calorie burn, while keeping running and spinning as powerful fat-loss tools. This program is structured around: Strength Training (4x/week) ? Builds and defines lean muscle, tones arms/legs, and strengthens the core. Cardio (3–4x/week) ? Steady runs, spinning, and Stairmaster finishers maximize calorie burn while protecting joints. Recovery Days ? Balance and mobility work to prevent injury and allow muscle repair. With progressive overload built in, you’ll lift heavier week by week, while cardio keeps your metabolism high. By December, this program will move you closer to your goal weight of 68 kg while improving muscle tone, posture, and running performance.