Energizing Workout for Steph (Approx. 400-500 calories)

Considering your weight loss goal and fitness level, this workout plan is designed to help you boost your fitness level and establish a consistent exercise routine. The plan includes a combination of aerobic exercise, strength training, and a beginner’s vinyasa yoga sequence to enhance flexibility and relaxation.

Key Concepts: Before we start, let’s explain a few terms that will be used throughout the workout plan:

MET (Metabolic Equivalent of Task): MET is a unit that represents the energy expenditure of physical activities. It is a measure of the intensity of an exercise relative to the resting metabolic rate. For example, 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 the intensity of an exercise. It is based on a scale from 1 to 10, where 1 is very light exertion and 10 is maximum exertion. We will use RPE to guide the intensity of each exercise.

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

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

1. Arm Circles (Forwards and Backwards): Extend your arms out to the sides and perform small, controlled circles with your arms. Start with small circles and gradually increase the 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, keeping your core engaged.
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 direction.
4. Leg Swings: Stand beside a wall or hold onto a stable surface for support. Swing one leg forward and backward in a controlled motion, 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 30 seconds, then rest for 30 seconds 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’re 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 60-65% of your 1RM for this exercise.
4. Glute Bridge: 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, squeezing 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 60-65% 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 ~4, RPE ~4-5):

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

1. Wall Push-ups (30 sec): Stand arm’s length from a wall, place your hands on the wall. Perform a push-up by bending your elbows and leaning your body toward the wall, keep your feet on the ground. Push back to the starting position and repeat.
2. Marching in Place (30 sec): Stand up straight and march in place. Lift your knees as high as you can.
3. Seated Knee Lifts (30 sec): Sit on a chair with your back straight. Lift your right knee toward your chest, then lower it. Repeat with your left knee.
4. Chair Squats (30 sec): Stand in front of a chair with your feet hip-width apart. Lower your body until your bottom touches the chair, then push yourself back up to the starting position.
5. Wall Sit (30 sec): Stand with your back against a wall and your feet shoulder-width apart. Slide down until your thighs are parallel to the ground, as if you were sitting in a chair. Hold this position.
6. Standing Leg Lifts (30 sec each leg): Stand behind a chair with your hands on the back of the chair. Lift your right leg straight back without bending your knee or pointing your toes. Return to the starting position and repeat with your left leg.

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

Since you want to increase endurance, let’s incorporate some aerobic exercises. Alternate between stationary bike and treadmill, spending 10 minutes on each. Start with 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 much 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 calculated. 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 400-500 calories.

Conclusion: This workout plan is designed to help Steph boost her fitness level and achieve her weight loss goal. 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, Steph!