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

Warm-up (5 minutes):

• Jumping jacks: 1 minute
• Bodyweight squats: 1 minute
• Walking lunges: 1 minute
• Push-ups: 1 minute
• High knees: 1 minute

Cardiovascular Endurance Block (20 minutes): Perform each exercise for 1 minute, followed by a 30-second rest. Complete 3 rounds of the circuit.

1. Running in place:

• Stand in place and run, lifting your knees high and pumping your arms.
• Keep a brisk pace and maintain good posture throughout.
• RPE: 7-8

2. Cycling (stationary bike or outdoor):

• Choose a resistance level or terrain that challenges you.
• Pedal at a moderate to high intensity, aiming for a cadence of 80-100 revolutions per minute.
• RPE: 7-8

3. Jumping rope:

• Use a jump rope or mimic the motion without a rope.
• Jump continuously, aiming for a steady rhythm and light landings.
• RPE: 7-8

4. High-intensity interval sprints:

• Find a flat stretch of ground or use a treadmill if available.
• Sprint at maximum effort for 30 seconds, then recover with a slow jog or walk for 30 seconds.
• Repeat for the duration of the exercise.
• RPE: 9-10 during sprints, 6-7 during recovery

5. Stair climbing:

• Find a set of stairs or use a stair climber machine.
• Ascend and descend the stairs at a brisk pace, using the railing for balance if needed.
• RPE: 7-8

Strength Training Block (15 minutes): Perform 3 sets of each exercise with a 60-90 second rest between sets.

1. Goblet squats (with a dumbbell or kettlebell):

• Hold a dumbbell or kettlebell in front of your chest.
• Lower into a squat position, keeping your chest lifted and knees aligned with your toes.
• Push through your heels to return to a standing position.
• Reps: 10-12
• Percent of One Rep Max (RM): 60-70%
• RPE: 7-8

2. Push-ups:

• Start in a high plank position with your hands slightly wider than shoulder-width apart.
• Lower your body by bending your elbows, keeping your core engaged and maintaining a straight line from head to toe.
• Push back up to the starting position.
• Reps: 8-10
• RPE: 7-8

3. Dumbbell rows:

• Hold a dumbbell in each hand, hinge forward at the hips, and maintain a neutral spine.
• Pull the dumbbells up towards your sides, squeezing your shoulder blades together.
• Lower the dumbbells back down with control.
• Reps: 8-10 per arm
• Percent of 1RM: 70-80%
• RPE: 8-9

4. Dumbbell overhead press:

• Hold a dumbbell in each hand at shoulder height, palms facing forward.
• Press the dumbbells overhead, extending your arms fully.
• Lower the dumbbells back down to shoulder height.
• 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

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.

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, Tom!