Fitness Objectives

Jesus is a dedicated fitness enthusiast who is looking to enhance his endurance, boost his overall fitness levels, and promote general health. Jesus enjoys workouts that incorporate functional training, high-intensity interval training (HIIT), and Pilates. He prefers high-intensity workouts that last between 45 minutes to 1 hour.

Workout Introduction

Jesus, this workout is tailored specifically for your fitness objectives and preferences. It begins with a dynamic warm-up of rotational exercises, followed by an extended functional strength section using TRX, Dumbbells, Kettlebells, and Barbells. It progresses into a longer HIIT section featuring bodyweight exercises, and concludes with a moderately difficult Pilates sequence.

1. Dynamic Warm-Up (2 minutes)

Kick off your workout with rotational exercises for each major joint, prepping your body for the workout ahead.

• Neck Circles (24 seconds): Stand tall, rotate your neck in a circular motion, then reverse the direction halfway through.
• Arm Circles (24 seconds): Extend your arms and make small-to-large circular motions, first in one direction and then the other.
• Hip Circles (24 seconds): With hands on hips, make circles with your hips, changing direction halfway through.
• Knee Circles (24 seconds): Place hands on knees and make circular movements with your knees, switching direction halfway through.
• Ankle Circles (24 seconds): Lift one foot off the ground, make circular motions with your ankle, then switch to the other foot.

Estimated MET: 2.5
Estimated Caloric Expenditure: 7 kcal

2. Functional Strength (18 minutes)

This section includes exercises that require balance and power. You’ll aim for about 70-85% of your one rep max, with an RPE (Rate of Perceived Exertion) of around 7-8 on a scale of 10.

• TRX Rows (3 sets of 12 reps): Stand facing the TRX, lean back and extend your arms in front of you. Pull your body up by pulling your elbows back. Lower back down with control.
• Dumbbell Lunges (3 sets of 12 reps per side): Stand tall with a dumbbell in each hand. Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.
• Kettlebell Swings (3 sets of 15 reps): Stand with feet hip-width apart, holding the kettlebell in front of you with both hands. Bend your knees slightly, then push your hips back and swing the kettlebell between your legs. Quickly push your hips forward and swing the kettlebell up to chest level, then let it swing back between your legs.
• Barbell Deadlifts (3 sets of 10 reps): Stand with feet hip-width apart, the barbell over your toes. Bend your knees and hips to lower your body and grip the barbell. Keep your back straight as you stand up, lifting the barbell off the floor.
• Dumbbell Thrusters (3 sets of 12 reps): Stand with feet shoulder-width apart and hold a pair of dumbbells at shoulder level. Lower into a squat, then push up and press the dumbbells overhead.
• TRX Chest Press (3 sets of 12 reps): Facing away from the TRX anchor point, hold the TRX handles at chest height. Lower your body towards the floor by bending your elbows, then push back up to the starting position.

Estimated MET: 6.0
Estimated Caloric Expenditure: 159 kcal

3. HIIT – Body Weight (18 minutes)

Next, you’ll move on to a HIIT section using a Tabata interval of 20 seconds active and 10 seconds rest. You should aim for an RPE of around 8-9 during the active intervals.

• Squat Jumps (4 rounds of 20 seconds active, 10 seconds rest): Stand with feet hip-width apart, then lower into a squat. Push up explosively and jump off the ground, then land softly and sink back into the squat.
• Push-Ups (4 rounds of 20 seconds active, 10 seconds rest): Start in a high plank position, hands directly under your shoulders. Lower your body until your chest touches the floor, then push back up to the starting position.
• Burpees (4 rounds of 20 seconds active, 10 seconds rest): From a standing position, squat down, place your hands on the ground and jump your feet back into a plank. Jump your feet back towards your hands, then jump up and clap your hands above your head.
• Mountain Climbers (4 rounds of 20 seconds active, 10 seconds rest): Start in a high plank position. Bring one knee towards your chest, then switch and bring the other knee forward, as if you’re running in place.

4. Pilates (7 minutes)

Finally, conclude your workout with a moderately challenging Pilates sequence.

• Pilates Hundred (1 minute): Lie on your back with your legs in tabletop position (knees bent 90 degrees and stacked over your hips). Lift your head and shoulders off the mat and extend your arms by your sides. Pump your arms up and down as you inhale for five counts and exhale for five counts.
• Roll-Up (3 minutes): Lie on your back with your arms extended overhead and your legs straight. Inhale as you lift your arms and head, then exhale as you continue rolling up to a seated position. Inhale at the top, then exhale as you reverse the movement and roll down one vertebra at a time.
• Scissors (3 minutes): Lie on your back and lift your head and shoulders off the mat. Pull one knee into your chest while extending the other leg straight and switching back and forth.

Remember, always cool down and stretch after your workout to aid recovery. Enjoy your high-intensity workout, Jesus!