aiWORKOUTGENERATOR

Your aiWORKOUT generated - 07/17/2023
Free Online Class$

Use Code: FREECLASS

Charles’ Moderate-Intensity Workout For Endurance, Strength, and Overall Health

Fitness Objectives

Charles is an active individual who exercises more than 6 times per week. He is looking to improve endurance, build strength, lose weight, and improve overall health. Charles enjoys weightlifting and cycling, and prefers workouts that are moderate in intensity and last between 45 minutes to 1 hour.

Now, let’s move on to Charles’s personalized fitness workout.

Workout Introduction

Charles, this workout is tailored to meet your fitness goals and preferences. It includes a dynamic warm-up, a short cycling session for aerobic warm-up, a strength block with weightlifting exercises, and a moderate intensity cycling HIIT block.

1. Dynamic Warm-Up (5 minutes)

This warm-up includes rotational exercises for each major joint, preparing your body for the workout ahead.

  • Neck Circles: Stand tall. Gently roll your neck in a circular motion, changing directions every 15 seconds. Do this for 1 minute.
  • Arm Circles: Extend your arms out to your sides, then rotate them in small circles, gradually making them larger. After 30 seconds, reverse the direction. Continue for 1 minute.
  • Hip Circles: Place your hands on your hips and make circles with your hips. Change direction every 30 seconds. Do this for 1 minute.
  • Knee Circles: Stand tall and place your hands on your knees. Bend your knees slightly and make circles with them. Change direction every 30 seconds. Continue for 1 minute.
  • Ankle Circles: Lift one foot off the ground, then rotate your foot at the ankle. Switch feet and direction every 15 seconds. Do this for 1 minute.

2. Aerobic Warm-Up (5 minutes)

  • Light Cycling: Start with a light cycling session to get your heart rate up and your body warmed up for the workout ahead.

3. Strength Block (Weightlifting Exercises)

Aim for about 60-70% of your one rep max, with an RPE of around 6-7 on a scale of 10. For a cardio effect, treat this as a circuit. If you’d like to make it more strength oriented, do all the sets of one exercise, then move on to the next.

  • Barbell Squats: Stand with your feet shoulder-width apart, a barbell resting on your upper back. Squat down as if sitting back into a chair, keeping your chest up. Push back up to the start. Repeat for 3 sets of 12-15 reps.
  • Bench Press: Lie on a flat bench with a barbell. Lower the bar to your chest, then press it up until your arms are fully extended. Repeat for 3 sets of 12-15 reps.
  • Deadlifts: Stand with your feet hip-width apart, a barbell on the floor in front of you. Bend at your hips and knees to lower your body until your shins touch the bar. Keeping your back straight, pull the bar up along your shins until you’re standing. Return the bar to the floor. Repeat for 3 sets of 12-15 reps.

4. HIIT Block (Cycling)

These exercises should be done at a moderate intensity. Aim for an RPE of around 6-7 on a scale of 10.

  • Tabata Interval (20/10):
    • Cycling Sprints: On your bike, pedal as fast as you can for 20 seconds, then slow down and pedal lightly for 10 seconds. Repeat for 8 rounds (total of 4 minutes).
  • Tabata Interval (20/10):
  • Kettlebell Swings: Stand with your feet hip-width apart, a kettlebell between your feet. Hinge at your hips to grasp the kettlebell. Swing the kettlebell between your legs, then thrust your hips forward as you swing the kettlebell to chest height. Do this for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.

5. Yoga Sequence (Cooldown)

Finally, we will cool down with a beginner’s yoga sequence.

  • Child’s Pose: Kneel on your mat with your knees hip-width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders. Rest your arms in a relaxed position along your torso, with your palms facing up. Alternatively, you can stretch your arms out in front of you. Stay in this pose for up to a few minutes.
  • Downward-Facing Dog: Start on your hands and knees. Lift your hips up and back, press your chest toward your thighs, and press your heels toward the mat. Hold for 30 seconds to 1 minute.
  • Warrior I: Stand tall, then step one foot back, angling it outwards at about 45 degrees. Bend your front knee and extend your arms overhead. Hold for 30 seconds to 1 minute, then switch sides.
  • Seated Forward Bend: Sit on your mat with your legs extended in front of you. Inhale and reach your arms overhead, lengthening your spine. Exhale and bend forward from your hip joints, reaching for your toes. Hold for up to 1 minute.
  • Corpse Pose (Savasana): Lie flat on your back, arms and legs extended. Close your eyes and take deep breaths. Hold for 5-10 minutes.

Based on the MET scale, this workout should burn approximately 400-500 calories, but individual results may vary.

Remember to listen to your body and adjust the workout as necessary. Stay hydrated and eat a balanced meal after your workout to aid recovery. Enjoy your workout, Charles!

(Note: Always consult with a healthcare provider for advice before starting a new workout regimen.)

For SEO: This ai workout is a moderate-intensity workout plan for someone named Charles who is looking to improve endurance, build strength, lose weight, and improve overall health. The workout includes dynamic warm-ups, aerobic exercises, strength training with weightlifting exercises, and a moderate intensity cycling HIIT block. The workout is designed to push Charles to improve his endurance and strength while also helping him to lose weight.

Skills

Posted on

July 17, 2023