aiWORKOUTGENERATOR

Your aiWORKOUT generated - 07/17/2023
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Use Code: FREECLASS

Josh’s High-Intensity Workout For Peak Performance

Fitness Objectives

Josh is a very active male who exercises more than six times per week. He is focused on reaching peak performance. Josh enjoys free weights and weightlifting, and prefers workouts that are high in intensity and last between 45 minutes to 1 hour.

Now, let’s move on to Josh’s personalized fitness workout.

Workout Introduction

Josh, this workout is designed to help you reach your peak performance. It includes a dynamic warm-up, a short run for aerobic warm-up, a strength block focusing on free weight and weightlifting exercises, a HIIT block with high intensity exercises, and an intense Pilates sequence for cooling down.

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 (10 minutes)

  • Sprinting: Start with a sprint to elevate your heart rate and warm up your body for the workout ahead.

3. Strength Block (Free Weights and Weightlifting Exercises)

Aim for about 80-90% of your one rep max, with an RPE of around 9-10 on a scale of 10.

  • Kettlebell Swings: Stand with feet hip-width apart, holding a kettlebell in front of you with both hands. Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs. Stand back up and swing the kettlebell up to chest level. Repeat for 3 sets of 12-15 reps.
  • Barbell Squats: Stand with feet shoulder-width apart, holding a barbell across your upper back. Bend your knees and hips to lower your body as far as you can. Push back to the start position. Repeat for 3 sets of 10-12 reps.
  • Deadlifts: Stand with your mid-foot under the barbell. Bend over and grab the bar with a shoulder-width grip. Bend your knees until your shins touch the bar. Lift your chest up and straighten your back. Now pull the bar to your mid-section. Repeat for 3 sets of 10-12 reps.
  • Bench Press: Lie on your back on a bench. Grip a barbell with hands just wider than shoulder-width. Lower the bar to your chest, then press it back up to the start. Repeat for 3 sets of 10-12 reps.
  • Standing Military Press: Stand with a barbell resting on your collarbone. Grip the bar with hands just wider than shoulder-width. Press the bar straight overhead, then lower it back to the start. Repeat for 3 sets of 10-12 reps.
  • Bent Over Rows: Stand with your mid-foot under the barbell. Bend over and grab the bar with a shoulder-width grip. Bend your knees until your shins touch the bar. Lift your chest up and straighten your back. Now pull the bar to your mid-section. Repeat for 3 sets of 10-12 reps.

4. HIIT Block (Bodyweight Exercises)

These exercises should be done at a very high intensity. Aim for an RPE of around 9-10 on a scale of 10.

  • Tabata Interval 1 (20/10):
    • Jump Squats: Start in a squat position, jump up explosively and land back into the squat position. Do this for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.
  • Tabata Interval 2 (20/10):
    • Push-Ups: Start in a high plank position. Lower your body until your chest nearly touches the floor. Push up to the starting position as quickly as possible. Do this for 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.
  • Tabata Interval 3 (20/10):
    • Burpees: Start in a standing position. Drop into a squat, place your hands on the ground, kick your feet back into a plank position, then immediately return your feet to the squat position, stand and jump up, clapping your hands above your head. Do as many as you can in 20 seconds, then rest for 10 seconds. Repeat for 4 rounds.

5. Pilates Sequence (Cooldown)

Finally, we will cool down with an intense Pilates sequence.

  • The Hundred: Lie on your back and lift your legs 45 degrees off the mat. Lift your head and shoulders off the mat and extend your arms by your sides. Pump your arms up and down while breathing in and out for 5 counts each. Do 10 sets of 10 pumps.
  • Roll-Up: Lie on your back with your arms extended overhead. Inhale and start to curl your upper body off the floor, then exhale to roll up to a sitting position. Inhale at the top, then exhale to roll down one vertebra at a time. Repeat for 8-10 reps.
  • Double Leg Stretch: Lie on your back. Lift your head and shoulders off the mat, and bring both knees into your chest. Stretch both legs out together at a 45-degree angle while extending your arms along your ears. Circle your arms around and bring your knees back into your chest. Repeat for 8-10 reps.
  • Scissor: Lie on your back and lift both legs straight up toward the ceiling. Lower your left leg toward the floor while keeping your right leg in the starting position. Switch legs. Repeat for 8-10 reps.
  • Crisscross: Lie on your back with your hands behind your head. Lift your head and shoulders off the floor and twist your right shoulder toward your left knee, extending your right leg. Switch sides. Repeat for 8-10 reps.

Repeat this sequence as needed for about 5-10 minutes to cool down.

Based on the MET scale, this workout should burn approximately 800-1000 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, Josh!

(Note: Always consult with a healthcare provider for advice before starting a new workout regimen.)

This ai generated exercise program provides a high-intensity workout plan for a very active male named Josh who is looking to reach peak performance. The workout includes dynamic warm-ups, aerobic exercises, strength training with free weights and weightlifting, HIIT workouts, and a Pilates cool-down sequence.

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Posted on

July 17, 2023