Summary of Deshaun’s Fitness Profile: Deshaun is a male who is very regular in his exercise routine. He is 69 inches tall and weighs 200 lbs. Deshaun has no previous injuries and his primary goals are improving overall health, building strength, losing weight, and improving endurance. He enjoys a variety of exercises such as yoga, free weights, bodyweight exercises, running, functional training, Pilates, HIIT, swimming, and cycling. Deshaun prefers 30-45 minute workouts at a moderate intensity level. With these goals and preferences in mind, a customized workout plan has been created to suit Deshaun’s specific needs.

Introduction: Welcome, Deshaun, to your personalized workout plan designed to help you achieve your fitness goals, improve your overall health, and enhance your physical performance! This comprehensive program is tailored to incorporate a variety of exercises you enjoy while targeting your desired outcomes. Let’s dive into the four blocks of exercises, each designed to enhance different aspects of your fitness journey.

Block 1: Warm-up (6 exercises) To kickstart your workout and prepare your body for the upcoming exercises, we’ll begin with a warm-up block. Perform each exercise for the recommended number of repetitions or time.

1. Arm Circles:
   • Stand with your feet shoulder-width apart and extend your arms straight out to the sides.
   • Perform controlled circular motions with your arms, gradually increasing the size of the circles.
   • Recommended Reps: 10 circles forward, 10 circles backward.
2. Wrist Circles:
   • Extend your arms straight out in front of you and rotate your wrists in circular motions.
   • Perform circles in one direction, then switch and perform circles in the opposite direction.
   • Recommended Reps: 10 circles forward, 10 circles backward.
3. Neck Rotations:
   • Stand with your feet shoulder-width apart and slowly rotate your neck in a circular motion.
   • Start by rotating your neck in one direction and then switch to rotate in the opposite direction.
   • Recommended Reps: 5 circles in each direction.
4. Ankle Rotations:
   • Sit on a chair or bench and lift one foot off the ground.
   • Rotate your ankle in circular motions, first in one direction and then in the opposite direction.
   • Recommended Reps: 10 circles in each direction for each ankle.
5. Hip Rotations:
   • Stand with your feet shoulder-width apart and place your hands on your hips.
   • Rotate your hips in circular motions, first in one direction and then in the opposite direction.
   • Recommended Reps: 5 circles in each direction.
6. Standing Swimmers:
   • Stand with your feet shoulder-width apart and extend your arms straight out in front of you.
   • Alternate raising and lowering your arms in a swimming motion.
   • Recommended Reps: 10 repetitions for each arm.

Perform each exercise with proper form and focus on maintaining a steady rhythm. Take a short rest between exercises if needed.

Block 2: Strength Training (5 exercises) In this block, we’ll focus on building strength and improving muscular endurance. Perform each exercise for the recommended number of repetitions or sets.

1. Barbell Bent-Over Row:
   • Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   • Bend your knees and hinge forward at the hips, keeping your back straight and core engaged.
   • Perform 3 sets of 10 repetitions.
2. Barbell Deadlifts:
   • Stand with your feet shoulder-width apart and place a barbell on the ground in front of you.
   • Bend your knees and hinge forward at the hips, keeping your back straight and core engaged.
   • Perform 3 sets of 8 repetitions.
3. Barbell Front Squats:
   • Stand with your feet shoulder-width apart and hold a barbell in front of your shoulders, resting it on your fingertips and crossed forearms.
   • Bend your knees and lower your body into a squatting position, keeping your weight on your heels.
   • Perform 3 sets of 12 repetitions.
4. Barbell Hip Thrusts:
   • Sit on the ground with your upper back against a weight bench or elevated surface.
   • Roll a barbell onto your hips and hold it in place with your hands.
   • Perform 3 sets of 12 repetitions.
5. Barbell Overhead Press:
   • Stand with your feet shoulder-width apart and hold a barbell at shoulder level with an overhand grip, hands slightly wider than shoulder-width apart.
   • Press the barbell overhead, extending your arms fully.
   • Perform 3 sets of 10 repetitions.

Take a short rest between sets to allow for recovery.

Block 3: High-Intensity Interval Training (HIIT) (5 exercises) In this block, we’ll incorporate high-intensity interval training (HIIT) to improve cardiovascular fitness and promote calorie burn. Perform each exercise at maximum intensity during the work period, followed by a short rest period. Repeat the circuit for the recommended number of rounds.

Perform each exercise for 30 seconds, followed by a 15-second rest. Complete 3 rounds.

1. Squat Jumps
2. Lunge Jumps
3. Mountain Climbers
4. Plank Up-Downs
5. Bicycle Crunches

Focus on maintaining proper form and giving your maximum effort during each exercise. Take a short rest between exercises if needed.

Block 4: Core Exercises (4 exercises) This block will specifically target your core muscles, enhancing stability and strength. Perform each exercise for the recommended number of repetitions.

1. Deadbug
   • Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
   • Extend your opposite arm and leg simultaneously, keeping your core engaged.
   • Perform 3 sets of 12 repetitions (6 repetitions per side).
2. Russian Twists with Medicine Ball
   • Sit on the ground with your knees bent and feet lifted off the floor, balancing on your sit bones.
   • Hold a medicine ball with both hands and twist your torso from side to side, touching the ball to the ground on each side.
   • Perform 3 sets of 15 repetitions (each side).
3. V-Sit
   • Sit on the ground with your knees bent and feet flat on the floor.
   • Lean back slightly, lift your feet off the ground, and balance on your sit bones, forming a V-shape with your body.
   • Hold the position for 30 seconds, gradually increasing the duration as you progress.
4. Vertical Leg Crunches
   • Lie on your back with your legs extended straight up toward the ceiling.
   • Lift your upper body off the ground and reach your hands toward your toes, engaging your core.
   • Perform 3 sets of 15 repetitions.

Remember to engage your core muscles and breathe consistently throughout each exercise. Take short breaks between sets to recover.

Congratulations, Deshaun, on completing your personalized workout plan! Remember to listen to your body, adjust the intensity as needed, and stay hydrated throughout your workouts. Consistency and proper form are key to achieving your fitness goals. Enjoy your journey to improved health and fitness!

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