Summary of AJ’s Fitness Profile: AJ is a male who is 69 inches tall and weighs 205 lbs. He doesn’t work out very often but is motivated to improve his overall health, build strength, lose weight, and increase his endurance. AJ enjoys a variety of exercises such as yoga, free weights, bodyweight exercises, running, functional training, Pilates, HIIT, swimming, and cycling. He prefers a workout duration of 30-45 minutes at a moderate intensity level.

Introduction: Welcome, AJ, to your balanced 30-minute moderate intensity workout plan designed to help you achieve your fitness goals while considering your preference for a variety of exercises. This program focuses on improving your overall health, building strength, and increasing your endurance. Let’s dive into the workout plan consisting of three blocks, each targeting different aspects of your fitness journey.

Block 1: Full-Body Warm-up (8 minutes) In this block, we’ll start with a full-body warm-up to prepare your muscles and joints for the upcoming workout. Perform each exercise for the recommended number of repetitions or time, with minimal rest between exercises.

1. Arm Circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circular motions with your arms, gradually increasing the size of the circles. Repeat for 30 seconds.
2. Wrist Circles: Extend your arms straight in front of you and rotate your wrists in circular motions. Perform 10 circles in one direction, then switch directions and perform 10 circles in the opposite direction.
3. Neck Rotations: Stand tall with your feet hip-width apart. Slowly rotate your head in a clockwise direction, then switch to a counterclockwise direction. Perform 5 rotations in each direction.
4. Ankle Rotations: Sit on the edge of a chair and extend one leg in front of you. Rotate your ankle in circular motions, starting with small circles and gradually increasing the size. Perform 10 circles in one direction, then switch directions and perform 10 circles in the opposite direction. Repeat with the other leg.

Perform each exercise with controlled movements, focusing on proper form and maintaining a moderate pace. Complete the full warm-up sequence once.

Block 2: Strength and Endurance Training (12 minutes) In this block, we’ll focus on building strength and endurance with a variety of exercises targeting different muscle groups. Perform each exercise for the recommended number of repetitions or time, with minimal rest between exercises.

1. Bodyweight Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your body into a squat position, keeping your chest up and core engaged. Push through your heels to return to the starting position. Perform 10-12 repetitions.
2. Push-Ups: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows, keeping your core engaged. Push back up to the starting position. Perform 8-10 repetitions.
3. Walking Lunges: Take a step forward with your right foot and lower your body into a lunge position. Push through your front heel to return to the starting position. Repeat on the left side. Perform 10-12 repetitions per leg.
4. Bent-Over Row: Hold a pair of dumbbells and hinge forward at the hips with a flat back. Bend your elbows and pull the dumbbells toward your torso, squeezing your shoulder blades together. Lower the dumbbells back down. Perform 8-10 repetitions.

Perform each exercise with proper form, focusing on engaging the targeted muscles. Complete the circuit of exercises, then repeat for a total of two rounds.

Block 3: Cardiovascular and Core Training (10 minutes) In this block, we’ll incorporate cardiovascular exercises and core training to boost your endurance and strengthen your core muscles. Perform each exercise for the recommended duration or number of repetitions, with minimal rest between exercises.

1. Jumping Jacks: Stand with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms overhead. Return to the starting position. Perform for 30 seconds.
2. Mountain Climbers: Get into a high plank position with your hands directly under your shoulders. Alternate bringing your knees toward your chest in a running motion. Perform for 30 seconds.
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 muscles and hold the position. Hold for 30 seconds.
4. Russian Twists: Sit on the ground with your knees bent and feet lifted off the floor, balancing on your sit bones. Twist your torso from side to side, touching the ground on each side. Perform 12-15 repetitions per side.

Perform each exercise with proper form and at a moderate pace. Complete the circuit of exercises, then repeat for a total of two rounds.

Congratulations, AJ, on completing your balanced 30-minute moderate intensity workout! Remember to listen to your body, modify exercises as needed, and focus on maintaining proper form throughout. Enjoy the benefits of regular exercise and continue to challenge yourself as you progress on your fitness journey.

Note: Please consult with a healthcare professional before starting any new exercise program, especially if you have any pre-existing medical conditions or injuries.