Thank you for providing your information, Ryan. Based on your preferences and goals, I have created a personalized 30-45 minute workout for you. This workout focuses on building strength and improving endurance. Please follow the instructions for each exercise and modify as needed to suit your fitness level and equipment availability.

Warm-up (5 minutes):

• Jogging in place: 2 minutes
• Jumping jacks: 1 minute
• Arm circles: 1 minute (30 seconds forward, 30 seconds backward)
• Hip circles: 1 minute (30 seconds clockwise, 30 seconds counterclockwise)

Strength Training Block (20 minutes): Perform each exercise for the prescribed number of reps or time. Rest for 60-90 seconds between sets.

1. Barbell Back Squats:

• Set up a barbell on a squat rack at an appropriate weight.
• Position the barbell across your upper back and shoulders, gripping it with your hands slightly wider than shoulder-width apart.
• Engage your core, push your hips back, and bend your knees to lower into a squat position.
• Keep your chest up, knees in line with your toes, and heels planted on the ground.
• Push through your heels to return to the starting position.
• Reps: 8-10
• Percent of One Rep Max (RM): 70-80%
• RPE: 8-9

2. Dumbbell Chest Press:

• Lie on a bench or stability ball with a dumbbell in each hand, positioned at chest level.
• Press the dumbbells upward until your arms are fully extended.
• Slowly lower the dumbbells back down to the starting position.
• Reps: 8-10
• Percent of 1RM: 70-80%
• RPE: 8-9

3. Bent-Over Rows:

• Hold a barbell or dumbbells with an overhand grip, keeping your back straight and knees slightly bent.
• Hinge forward at the hips, allowing your arms to hang down towards the floor.
• Pull the weight(s) towards your abdomen, squeezing your shoulder blades together.
• Lower the weight(s) back down with control.
• Reps: 8-10
• Percent of 1RM: 70-80%
• RPE: 8-9

4. Standing Shoulder Press:

• Hold a pair of dumbbells at shoulder level, palms facing forward.
• Press the dumbbells overhead, extending your arms fully.
• Lower the dumbbells back down to shoulder level.
• Reps: 8-10
• Percent of 1RM: 70-80%
• RPE: 8-9

5. Plank:

• Start in a forearm plank position, with your elbows directly under your shoulders and your body in a straight line from head to heels.
• Engage your core and hold the position, avoiding any sagging or arching of the back.
• Hold for 30-60 seconds.
• RPE: 6-7

Endurance Cardio Block (15 minutes): Choose one of the following activities and perform it at a high intensity for 15 minutes:

• Running on a treadmill
• Cycling on a stationary bike

Choose an activity that you enjoy and that challenges you. Push yourself to maintain a high intensity throughout the 15 minutes. Monitor your heart rate and aim for a level that feels challenging but sustainable.

Cool-down (5 minutes): Take 5 minutes to stretch your major muscle groups, focusing on your legs, upper body, and core. Hold each stretch for 20-30 seconds and breathe deeply.

Calories burned estimation: Based on your weight, height, and exercise intensity, this workout may help you burn approximately 300-400 calories. Keep in mind that individual calorie expenditure may vary.

Remember to listen to your body, hydrate properly, and adjust the workout as needed to fit your fitness level and equipment availability. Enjoy your workout, Ryan!