Introduction: Hey Jake! This customized workout is designed to help you achieve your fitness goals, whether it’s reaching peak performance, building strength, losing weight, improving endurance, or excelling in your chosen sport or competition. We’ll incorporate a variety of exercises that align with your preferences, ensuring an effective and challenging session. Get ready to give it your all and take your fitness to the next level!

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 with proper form and control. Rest for 60-90 seconds between sets.

Variation: Compound Strength

1. Barbell Squats:

• Set up a barbell on a squat rack at shoulder height.
• Approach the bar and position it across your upper back, gripping it with both hands wider than shoulder-width apart.
• Step back and position your feet slightly wider than shoulder-width apart.
• Keeping your chest up and core engaged, lower your body by bending your knees and pushing your hips back.
• Descend until your thighs are parallel to the ground, then drive through your heels to return to the starting position.
• Sets: 3-4
• Reps: 8-10
• Percent of One Rep Max: 70-75%
• RPE: 7-8

2. Dumbbell Bench Press:

• Lie down on a flat bench and hold a pair of dumbbells directly above your chest, palms facing forward.
• Lower the dumbbells slowly and with control, allowing your elbows to form 90-degree angles.
• Push the dumbbells back up to the starting position by extending your arms fully.
• Sets: 3-4
• Reps: 8-10
• Percent of One Rep Max: 70-75%
• RPE: 7-8

3. Bent-Over Barbell Rows:

• Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip, hands just outside your knees.
• Hinge forward from your hips, maintaining a flat back and a slight bend in your knees.
• Pull the barbell toward your lower abdomen, squeezing your shoulder blades together.
• Lower the barbell back down in a controlled manner.
• Sets: 3-4
• Reps: 8-10
• Percent of One Rep Max: 70-75%
• RPE: 7-8

HIIT Block Variation (15 minutes): Perform each exercise at high intensity for 40 seconds, followed by a 20-second rest. Repeat for a total of 3 rounds.

Variation: Cardio HIIT

1. Burpees
2. Mountain climbers
3. Jump squats
4. High knees
5. Plank jacks
6. Speed skaters

Cooldown (5 minutes): Finish your workout with a gentle cooldown to help your body recover and prevent muscle soreness.

• Brisk walking: 3-5 minutes
• Static stretching: Hold each stretch for 20-30 seconds, targeting major muscle groups.

Estimated Caloric Range: Based on your weight, height, and the intensity of the workout, the estimated caloric range is approximately 400-500 calories burned during the workout. Please note that individual calorie expenditure may vary.

Remember to maintain proper form, stay hydrated, and listen to your body throughout the workout. You’re on your way to reaching peak performance and achieving your fitness goals, Jake! Keep up the great work!

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.