Strength and Functional Training Workout for Charles

Before we begin, let’s define some important terms:

• Metabolic Equivalent of Task (MET): This is a measure of energy cost of physical activity. 1 MET is the rate of energy expenditure while at rest. The MET of an exercise is higher for more intense activities.
• One-Rep Max (1RM): This is the maximum amount of weight that you can theoretically lift for one repetition of a given exercise. It’s often used to determine the appropriate weights for different exercises and to track strength progress over time.
• Rate of Perceived Exertion (RPE): This is a scale (usually from 1 to 10) that is used to measure the intensity of your exercise. The RPE scale measures feelings of effort, strain, discomfort, and/or fatigue experienced during physical activity.

Here’s a suggested workout for you, Charles:

1. Warm-up (5 minutes, MET ~3, RPE ~2-3): Light cardio such as brisk walking or cycling on a stationary bike to increase heart rate and prepare the body for exercise.
2. Strength Training (20 minutes, MET ~6, RPE ~6-7): For all strength exercises, choose a weight that is approximately 60-70% of your 1RM. This will help to build strength while also promoting muscular endurance.
   • Split Squats with Dumbbells: 3 sets of 12 reps. This exercise targets the quads, glutes, and hamstrings. Hold a dumbbell in each hand, stand in a staggered stance, and lower your body by bending your knees. Make sure your front knee doesn’t go past your toes.
   • Floor Dumbbell Press: 3 sets of 12 reps. This exercise targets the chest and triceps. Lie on the floor with your feet up on a bench and your knees at 90 degrees. Hold a dumbbell in each hand, press them together, and extend your arms overhead.
   • Dumbbell Shoulder Flys: 3 sets of 12 reps. This exercise targets the shoulder muscles. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keep a slight bend in your elbows, lift the weights out to the side until they reach shoulder level, and then lower them back down.
3. CrossFit Inspired Circuit (10 minutes, MET ~8, RPE ~7-8): Perform the following exercises in a circuit, with little to no rest between exercises. Repeat the circuit as many times as possible in 10 minutes.
   • Kettlebell Swings: 10 reps. A full-body movement that improves power and strength. Stand with your feet hip-width apart, hold a kettlebell in front of you with both hands, bend your knees and hinge at your hips to swing the kettlebell between your legs, then straighten your knees and swing the kettlebell up to chest level.
   • Box Jumps: 10 reps. An explosive lower-body exercise that improves power and cardiovascular fitness. Stand in front of a box or platform, bend your knees and swing your arms to jump onto the box, landing softly with your knees slightly bent.
   • Push-ups: 10 reps. A fundamental upper body exercise that targets the chest, shoulders, and triceps. Start in a high plank position with your hands directly under your shoulders, lower your body until your chest nearly touches the floor, then push yourself back up to the starting position.
4. Cool Down (5 minutes, MET ~2, RPE ~2): Light stretching to help the body recover and to prevent muscle stiffness.

This workout includes strength training to help build muscle and increase your metabolism, high-intensity interval training to improve cardiovascular fitness and burn calories, and stretching to improve flexibility and aid recovery. Considering the MET values for each activity and the time spent, this workout would burn approximately 300-400 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.