Thank you for providing your information, Radu. Based on your preferences and goals, I have created a personalized 45-minute to 1-hour workout for you. This workout incorporates strength training, martial arts-inspired movements, and HIIT exercises. Please follow the instructions and modify the exercises as needed to suit your fitness level and any equipment availability.
Warm-up (5 minutes):
- Jumping jacks: 1 minute
- Bodyweight squats: 1 minute
- Jumping lunges: 1 minute
- Push-ups: 1 minute
- High knees: 1 minute
Strength Training Block (20 minutes): Perform 3 sets of each exercise with a 60-90 second rest between sets.
- 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%
- Rate of Perceived Exertion (RPE): 7-8
- Push Press (with dumbbells or barbell):
- Hold dumbbells at shoulder height or a barbell on your shoulders.
- Bend your knees slightly, then explosively press the weight overhead, extending your arms fully.
- Lower the weight back down to the starting position.
- Reps: 8-10
- Percent of 1RM: 70-80%
- RPE: 8-9
- Renegade rows (with dumbbells):
- Start in a high plank position with a dumbbell in each hand.
- Pull one dumbbell up towards your side, keeping your core engaged and hips stable.
- Lower the dumbbell back down and repeat on the other side.
- Reps: 8-10 per side
- Percent of 1RM: 70-80%
- RPE: 8-9
- Bulgarian split squats (with dumbbells):
- Stand in a split stance with one foot elevated on a bench or step behind you.
- Lower your body into a lunge position, keeping your front knee aligned with your toes.
- Push through your front heel to return to the starting position.
- Reps: 10-12 per leg
- Percent of 1RM: 60-70%
- RPE: 7-8
- Russian twists (with a medicine ball or weight):
- Sit on the floor with your knees bent and feet lifted off the ground.
- Hold a medicine ball or weight in front of your chest.
- Twist your torso to one side, then to the other, while keeping your core engaged.
- Reps: 12-15 per side
- RPE: 6-7
HIIT Block (15 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 3 rounds of the circuit.
- Mountain climbers
- Burpees
- High knees
- Jumping lunges
- Plank jacks
Yoga – Beginner Vinyasa Flow (10 minutes, MET ~2.5, RPE ~2-3)
Finish your workout with a short beginner-friendly vinyasa flow to cool down, stretch out your muscles, and promote recovery. This could include poses like: Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, ground down through your feet and reach your arms to the sky.
Forward Fold (Uttanasana): From Mountain Pose, exhale as you fold forward from the hips, lengthening the front of your torso.
Halfway Lift (Ardha Uttanasana): From Forward Fold, inhale as you come up halfway with a flat back.
High Plank (Chaturanga Dandasana): On an exhale, step or lightly hop your feet back behind you to a High Plank position, preparing for Chaturanga.
Downward Dog (Adho Mukha Svanasana): From Chaturanga, push back into Downward Dog to reset.
Repeat this flow as many times as comfortable.
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, Radu!