Fitness Objectives
Don, an active male who exercises more than six times per week, is on a fitness journey to enhance his general fitness. He enjoys working with free weights and running and prefers workouts that are moderate in intensity and last no more than 30 minutes.
Let’s get to Don’s personalized fitness workout.
Workout Introduction
Don, this customized workout is designed with your fitness objectives in mind. It includes a dynamic warm-up, a short run for aerobic warm-up, a strength block utilizing dumbbell exercises targeting all the major muscle groups, a HIIT block using bodyweight exercises, and a Pilates sequence for cooling down. Let’s dive into it!
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)
- Jogging: Start with a brisk jog to get your heart rate up and your body warmed up for the workout ahead.
3. Strength Block (Dumbbell Exercises)
Aim for about 50-70% of your one rep max, with an RPE of around 6-7 on a scale of 10.
- Dumbbell Deadlifts: Hold a pair of dumbbells in front of your thighs, palms facing your body. Hinge at your hips and knees, and lower your body until the dumbbells are just below your knees. Pause, then reverse the movement back to the starting position. Repeat for 3 sets of 8-10 reps.
- Dumbbell Chest Press: Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. Push the dumbbells up so that they’re directly above your chest, palms facing each other. Lower the dumbbells to the sides of your chest. Repeat for 3 sets of 8-10 reps.
- Dumbbell Shoulder Press: Stand or sit with a dumbbell in each hand at your shoulders, palms facing each other. Press the weights up until your arms are completely extended. Return slowly to the starting position. Repeat for 3 sets of 8-10 reps.
- Dumbbell Split Squat: Stand lunge-length in front of a bench. Hold a pair of dumbbells at arm’s length at your sides, palms facing each other. Place the toes of your left foot on the bench behind you. Lower your body until your front knee is at a 90-degree angle. Pause, then push your body back to the starting position. Repeat for 3 sets of 8-10 reps on each leg.
- Dumbbell Bent Over Rows: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend at your waist and let your arms hang down. Keep your torso parallel to the ground and pull the weights to your chest. Lower them back down after a short pause. Repeat for 3 sets of 8-10 reps.
- Dumbbell Tricep Kickbacks: Stand with a dumbbell in each hand, hinged at the waist and with your elbows at a 90-degree angle. Extend your arms and lift the weights until your arms are fully extended. Return to the starting position. Repeat for 3 sets of 8-10 reps.
4. HIIT Block (Bodyweight Exercises)
These exercises should be done at a higher intensity. Aim for an RPE of around 7-8 on a scale of 10.
- High Knees: Run in place Tabata, lifting your knees as high as possible for 20 seconds. Rest for 10 seconds. Repeat for 8 rounds.
- Jump Squats: Start in a squat position, jump up explosively and land back into the squat position. Do this for 45 seconds, then rest for 15 seconds. Repeat for rounds.
- Mountain Climbers/Supine Bicycles: Start in a plank position. Run your knees in towards your chest, one at a time, as fast as you can. Do this for 20 seconds, then rest for 10 seconds. Lie on your back, coming up to a V-position on your butt, left elbow to right knee. Go back to starting position and repeat to the other side. Repeat for 8 rounds.
5. Pilates Sequence (Cooldown)
Finally, we will cool down with a Pilates sequence.
- Spine Stretch: Sit tall with your legs extended in front of you. Reach your arms out in front of you and curl your spine forward, one vertebra at a time. Roll back up.
- Saw: Sit with your legs extended out to your sides. Extend your arms out to your sides, then twist your torso and reach your right hand to your left foot. Repeat on the other side.
- Single Leg Stretch: Lie on your back. Lift your head and shoulders off the mat, and bring one knee into your chest. Hold the ankle of the bent leg and stretch the other leg out. Switch legs.
- Double Leg Stretch: From the Single Leg Stretch position, bring both knees into your chest. Stretch both legs out together, then bring them back in.
- Spine Twist: Sit tall with your legs extended in front of you. Extend your arms out to your sides, then twist your torso to one side, then the other.
Repeat this sequence as needed for about 5 minutes to cool down.
Based on the MET scale, this workout should burn approximately 400-600 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, Don!
(Note: Always consult with a healthcare provider for advice before starting a new workout regimen.)
For SEO: This blog post provides a customized workout plan for an active male aiming to increase his general fitness. It includes dynamic warm-ups, aerobic exercises, strength training with dumbbells, HIIT workouts, and a Pilates cool-down sequence.