Workout 4: 45-60minute High-Intensity Workout for Improved Fitness For Steve

Introduction This is a 45-minute high-intensity workout designed to help you reach peak performance. The focus will be on a combination of aerobic, strength, and high-intensity interval training (HIIT) exercises.

5-Min Aerobic Warmup – RPE 3

• Jogging: Start with a relaxed pace jog to gently raise your heart rate. Keep your steps light and your movements smooth.

5-Min Dynamic Warmup – RPE 4

• High knees: Stand tall, quickly drive one knee towards your chest and quickly place it back on the ground, follow immediately by driving the other knee up.
• Butt kicks: Stand tall, kick your right heel up towards your glutes, lower it and then do the same with your left heel.
• Jumping jacks: Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

15-Min Strength Block – RPE 7:

Perform each exercise for 12-15 reps, using a weight that is around 70-80% of your one rep max. Complete three rounds. You can treat it as a circuit to increase cardio benefit or complete three sets of each before moving on to the next exercise to increase the strength benefit.

• Barbell squats: Stand with your feet shoulder-width apart, with a barbell on your shoulders. Lower your body until your thighs are parallel with the floor, then push back up to the start.
• Dumbbell bench press: Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. Lower the weights until they’re close to the sides of your chest, then press the weights back to the starting position.
• Deadlifts: Stand with a barbell in front of you, bend at your hips and knees, and grab the bar with a shoulder-width grip. Without allowing your lower back to round, stand up with the barbell.

10-Min HIIT Block – RPE 9

Perform each exercise for 45 seconds, followed by a 15-second rest.

• Burpees: From a standing position, drop into a squat, kick your feet back into a push-up position, lower your chest to the floor, push up into a squat and jump up.
• Mountain climbers: Start in a plank position, drive your right knee towards your chest, then switch and drive your left knee towards your chest. Continue alternating quickly.
• Jumping lunges: Start in a lunge position, jump up and switch your legs in mid-air, landing into the lunge position with your other foot forward.

Pilates Block – RPE 7

• 5-Min Pilates: Start with the Hundred, which involves lying on your back and lifting your legs in a table-top position and pulsing your arms up and down. Follow this with the Roll-Up, which involves slowly rolling up and down one vertebra at a time. Finish with the Saw, where you twist your torso and pretend to saw off your toes.

5-Min Cooldown – RPE 3

Final Block Cool Down: Beginner’s Vinyasa Yoga Sequence (5-10 minutes)

• Mountain Pose (Tadasana): Stand tall with your feet hip-width apart. Lift your arms overhead, palms facing each other. Hold for 5 deep breaths.
• Forward Fold (Uttanasana): From Mountain Pose, exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Hold for 5 deep breaths.
• Downward Facing Dog (Adho Mukha Svanasana): From Forward Fold, place your hands on the mat and step your feet back to come into a high plank position. Pushing into your hands, lift your hips up towards the ceiling, coming into Downward Facing Dog. Hold for 5 deep breaths.
• Child’s Pose (Balasana): From Downward Facing Dog, drop your knees to the mat, spread your knees wide and bring your big toes to touch. Sit back onto your heels and reach your arms forward on the mat. Rest your forehead on the mat and relax in Child’s Pose for 5-10 deep breaths.