Introduction: Welcome, Travis! This personalized workout is designed to help you achieve your fitness goals of building strength, losing weight, and improving endurance. By incorporating a combination of strength exercises and high-intensity interval training (HIIT), we will challenge your muscles and cardiovascular system, leading to significant progress. Get ready to work hard, push your limits, and make strides towards your goals. Let’s begin!

Workout:

Warm-up (5 minutes):

• Jumping jacks: 2 sets of 15 reps
• High knees: 2 sets of 15 reps
• Arm circles: 2 sets of 10 forward circles and 10 backward circles
• Dynamic leg swings: 2 sets of 10 swings per leg

Strength Variation Block (20 minutes): Perform each exercise for the prescribed number of reps and sets. Rest for 60-90 seconds between sets.

Variation 1: Bodyweight Strength

1. Push-ups:

• Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
• Lower your body until your chest touches the floor, keeping your elbows close to your sides.
• Push through your palms to extend your arms and return to the starting position.
• Sets: 3-4
• Reps: 10-12
• RPE: 7-8

2. Bodyweight Squats:

• Stand with your feet shoulder-width apart and toes slightly turned out.
• Bend your knees and push your hips back as if sitting into a chair.
• Lower your body until your thighs are parallel to the ground.
• Drive through your heels to stand back up to the starting position.
• Sets: 3-4
• Reps: 10-12
• RPE: 7-8

3. Plank:

• Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
• Engage your core and hold the position, focusing on maintaining proper form.
• Keep your body aligned and avoid sagging or raising your hips.
• Sets: 3-4
• Duration: 30-45 seconds
• RPE: 7-8

Variation 2: Dumbbell Strength

1. Goblet Squats:

• Hold a dumbbell vertically against your chest with both hands, elbows pointed down.
• Stand with your feet shoulder-width apart, toes slightly turned out.
• Lower your body into a squat by pushing your hips back and bending your knees. Keep your chest up and core engaged.
• Push through your heels to stand back up, extending your knees and hips fully.
• Sets: 3-4
• Reps: 8-10
• RPE: 8-9

2. Dumbbell Romanian Deadlifts:

• Hold a pair of dumbbells in front of your thighs, palms facing your body.
• Stand with your feet hip-width apart and a slight bend in your knees.
• Hinge at your hips, keeping your back flat, and lower the dumbbells towards the floor while maintaining a slight bend in your knees.
• Feel the stretch in your hamstrings and glutes, then engage your glutes and hamstrings to return to the starting position.
• Sets: 3-4
• Reps: 8-10
• RPE: 8-9

3. Dumbbell Bent-Over Rows:

• Hold a dumbbell in each hand, palms facing your body.
• Hinge forward from your hips while maintaining a flat back, and let your arms hang straight down with a slight bend in your knees.
• Pull the dumbbells up towards your chest by squeezing your shoulder blades together.
• Lower the dumbbells back down with control.
• Sets: 3-4
• Reps: 8-10
• RPE: 8-9

HIIT Block (15 minutes): Perform each exercise for 30 seconds, followed by a 15-second rest. Repeat for a total of 3 rounds.

1. Burpees
2. Mountain climbers
3. Jump squats
4. High knees
5. Skaters
6. Jumping lunges

Estimated Caloric Range: Based on your weight, height, and the intensity of the workout, the estimated caloric range is approximately 350-450 calories burned during the workout. Please note that individual calorie expenditure may vary.

Remember to maintain proper form, listen to your body, and adjust the weights or intensity as needed. Stay hydrated throughout the workout and challenge yourself to reach new heights. You’re on your way to achieving your fitness goals, Travis! Let’s make this workout count!

Note: Please consult with a healthcare professional or certified trainer before starting any new exercise program. They can provide personalized guidance based on your specific needs and goals.