Energizing Workout for Kyle (Approx. 550-650 calories)

Considering your weight and fitness level, this workout plan is designed to help you boost your fitness and support your weight loss goals. The plan incorporates a combination of aerobic exercise, strength training, and a beginner’s vinyasa yoga sequence to improve flexibility and promote relaxation.

Key Concepts: Before we begin, let’s familiarize ourselves with a few terms that will be used throughout the workout plan:

MET (Metabolic Equivalent of Task): MET is a unit that measures the energy expenditure of physical activities. It indicates the intensity of an exercise relative to the resting metabolic rate. For instance, an activity with a MET value of 3 means you are burning three times the amount of energy compared to resting.

RPE (Rate of Perceived Exertion): RPE is a subjective measure of exercise intensity. It is rated on a scale of 1 to 10, with 1 being very light exertion and 10 being maximum exertion. We will use RPE to guide the intensity of each exercise.

One Rep Max (1RM): One Rep Max is the maximum weight you can lift for a specific exercise with proper form. It serves as a reference point to determine the appropriate weight for different percentages of your 1RM.

Warm-up (5 minutes, MET ~3, RPE ~2-3): Prior to starting the main workout, it’s important to warm up your body and increase blood flow. Perform the following dynamic warm-up exercises, spending approximately 30 seconds on each exercise:

1. Arm Circles (Forwards and Backwards): Extend your arms out to the sides and perform controlled circles. Begin with small circles and gradually increase their size.
2. Trunk Rotations: Stand with your feet shoulder-width apart. Place your hands on your hips and gently rotate your upper body from side to side, engaging your core.
3. Hip Rotations: Stand with your feet shoulder-width apart. Place your hands on your hips and rotate your hips in a circular motion, first in one direction and then in the other.
4. Leg Swings: Stand next to a wall or hold onto a stable surface for support. Swing one leg forward and backward in a controlled manner, then switch to the other leg.
5. Ankle Circles: Lift one foot off the ground and make circles with your ankle. Rotate in one direction for a few seconds, then switch to the other direction.

Strength Segment (Two Rounds, 30 seconds per exercise with 30 seconds rest, MET ~5-6, RPE ~5-6):

In this segment, we will focus on bodyweight exercises that target different muscle groups. Perform each exercise for 45 seconds, followed by a 15-second rest before moving to the next exercise. Complete two rounds of the following exercises:

1. Bent Over Rows (with dumbbells): Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at your hips to lower your torso. Pull the dumbbells up to your sides, then lower them.
2. Reverse Flyes (with dumbbells): Hold a dumbbell in each hand and bend over at your hips, almost parallel to the floor. With your elbows slightly bent, raise your arms out to the sides until they are in line with your body. Lower the dumbbells back down.
3. Dumbbell Bench Press: Lie on a flat bench, holding a dumbbell in each hand at shoulder level. Press the weights up until your arms are fully extended, then lower them back to the starting position. Use 70-75% of your 1RM for this exercise.
4. Glute Bridge with Dumbbell: Lie on your back with your knees bent and feet flat on the floor. Place a relatively heavy dumbbell across your lap. Lift your hips off the ground, engaging your glutes, and hold for a few seconds before lowering back down.
5. Romanian Deadlift: Hold a dumbbell in each hand with your palms facing your thighs. Hinge at your hips, keeping your back flat, and lower the dumbbells towards the floor. Engage your hamstrings and glutes to return to the starting position. Use 70-75% of your 1RM for this exercise.

2-Minute Break: After completing the two rounds of the strength segment, take a 2-minute break to recover and hydrate. Use this time to catch your breath and prepare for the next part of the workout.

HIIT Segment (10 minutes, MET ~10, RPE ~7-8):

Do 2-3 rounds depending on how you feel after the strength training segment. Take a 1-2 minute break between rounds.

1. Tuck Jumps (30 sec): Stand with your knees slightly bent, then jump up as high as possible while bringing your knees toward your chest. Land softly and immediately jump again.
2. Plank Jacks (30 sec): Start in a high plank position. Jump your feet out to the sides as if doing a horizontal jumping jack. Jump your feet back in to return to the starting position.
3. Jump Lunges (30 sec): Start in a lunge position with your right foot forward and left foot back. Jump up and switch your legs in mid-air, landing with your left foot forward and right foot back. Immediately drop into a lunge to prepare for the next jump.
4. Diamond Push-ups (30 sec): Start in a high plank position but with your hands close together so that your thumbs and index fingers touch. Lower your chest to the floor, keeping your elbows close to your sides, then push back up to the starting position.
5. Long Jump with Jog Back (30 sec): Stand with your feet hip-width apart and your knees slightly bent. Swing your arms back and use them to propel yourself forward. Land with your knees slightly bent, turn around, and jog back to your starting spot.
6. Fast Feet (30 sec): Stand with your feet wider than hip-width apart. Lower into a half-squat, lean forward slightly, and rapidly move your feet in place as fast as you can. Try to keep the rest of your body still.

Cardio Segment (20 minutes, MET ~8, RPE ~6-7):

Let’s incorporate your preferred exercises, such as cycling and running, into the workout. Alternate between the stationary bike and treadmill, spending 10 minutes on each. Start with a moderate intensity and gradually increase the intensity to challenge yourself.

Beginner’s Vinyasa Yoga Sequence (10 minutes, MET ~2.5, RPE ~2-3):

Finish the workout with a gentle and beginner-friendly vinyasa yoga sequence. Flow through the following poses, spending a few breaths in each position:

1. Mountain Pose (Tadasana): Stand tall with your feet together or hip-width apart. Relax your shoulders and lengthen your spine.
2. Forward Fold (Uttanasana): From Mountain Pose, exhale and fold forward from your hips, reaching your hands towards the floor or your shins. Bend your knees as needed.
3. Downward-Facing Dog (Adho Mukha Svanasana): From Forward Fold, place your hands on the ground, step your feet back, and lift your hips up, forming an inverted ‘V’ shape with your body. Try to keep your heels on the ground and your gaze towards your navel.

Projected Caloric Expenditure: Based on the MET values of each exercise segment, the projected caloric expenditure for this workout can be estimated. The actual number of calories burned may vary depending on individual factors such as weight, age, and fitness level. On average, this workout is estimated to burn approximately 550-650 calories.

Conclusion: This workout plan is designed to help Kyle boost his fitness level and support his weight loss goals. Remember to adjust the intensity and duration according to your fitness level and comfort. Stay hydrated throughout the workout and listen to your body. Good luck, Kyle!