Tailored 45-Minute Workout for John

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Disclaimer: Please consult your physician before starting any exercise program. This workout plan is designed for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. AI Workout Generator is not liable for any injury or health condition that may result from performing these exercises.

Hey John! Ready to boost those energy levels? This workout is crafted to be engaging, safe, and effective just for you. Let’s dive in!

Warm-Up (10 minutes)

Dynamic Stretching (5 minutes):

  • Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
  • Leg Swings: 1 minute per leg (front-to-back and side-to-side)
  • Torso Twists: 1 minute (stand with feet shoulder-width apart, twist torso left and right)
  • Hip Circles: 1 minute (rotate hips in a circular motion, both directions)

Cardio Warm-Up (5 minutes):

  • Brisk Walk on Treadmill: 5 minutes at RPE 3-4 (Rate of Perceived Exertion, where 0 is no effort and 10 is maximum effort)

Workout (30 minutes)

Note: Aim for an RPE of 4-5 for all exercises.

Leg Press Machine (Quads, Glutes):

  • Setup: Sit on the machine, place feet shoulder-width apart on the platform.
  • Action: Push the platform away by extending your legs, then slowly return to starting position.
  • Reps: 3 sets of 12 reps

Seated Row Machine (Back, Biceps):

  • Setup: Sit on the machine, grasp handles with a neutral grip.
  • Action: Pull handles towards your torso, squeezing shoulder blades together, then return slowly.
  • Reps: 3 sets of 12 reps

Chest Press Machine (Chest, Triceps):

  • Setup: Sit on the machine, adjust seat height so handles are at chest level.
  • Action: Press handles forward to extend arms, then return slowly.
  • Reps: 3 sets of 12 reps

Dumbbell Shoulder Press (Shoulders):

  • Setup: Sit on a bench with back support, hold dumbbells at shoulder height.
  • Action: Press dumbbells overhead until arms are fully extended, then return slowly.
  • Reps: 3 sets of 12 reps

Seated Leg Curl Machine (Hamstrings):

  • Setup: Sit on the machine, place legs under the padded lever.
  • Action: Curl legs back towards your buttocks, then slowly return.
  • Reps: 3 sets of 12 reps

Standing Calf Raises (Calves):

  • Setup: Stand on a calf raise machine or step with heels hanging off the edge.
  • Action: Raise heels as high as possible, then slowly lower back down.
  • Reps: 3 sets of 15 reps

Cool-Down (5 minutes)

Static Stretching:

  • Hamstring Stretch: 1 minute per leg
  • Quadriceps Stretch: 1 minute per leg
  • Chest Stretch: 1 minute
  • Upper Back Stretch: 1 minute

Les Mills Group Exercise Class Recommendation:

  • BodyBalance: A fantastic mix of yoga, tai chi, and Pilates that will help improve your flexibility, strength, and mental well-being.


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From one veteran to another, I built this GPT to be trained on U.S. Army and Air Force fitness programming. I was certified as a Master Fitness Trainer at Ft. Hood, TX in 1996.

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