Thank you for providing your information, Paul. Based on your preferences and goals, I have created a personalized 45-minute to 1-hour workout for you. This workout is designed to help you reach peak performance. 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: Start by running in place, lifting your knees up towards your chest. Maintain a brisk pace throughout the exercise.
• Jumping jacks: Stand with your feet together and arms by your sides. Jump while spreading your legs wide and raising your arms above your head. Jump back to the starting position and repeat.
• High knees: Stand in place and lift your knees as high as possible, alternating legs. Pump your arms in sync with your knee movements.
• Arm circles: Stand with your feet shoulder-width apart. Extend your arms out to the sides and make small circular motions with your arms. After 30 seconds, switch direction and continue for another 30 seconds.
• Dynamic leg swings: Stand near a wall or support for balance. Swing one leg forward and backward, keeping it straight. Repeat for 30 seconds and then switch to the other leg.

Strength Training Block (30 minutes): Perform each exercise for the prescribed number of reps and sets. Rest for 60-90 seconds between sets.

1. Barbell Squats:

• Stand with your feet shoulder-width apart and the barbell resting on your upper back. Keep your chest up and core engaged.
• Lower your body by bending your knees and pushing your hips back. Aim to lower until your thighs are parallel to the ground.
• Push through your heels to stand back up, extending your knees and hips fully.
• Sets: 3-4
• Reps: 8-10
• Percent of 1RM: 70-80%
• RPE: 8-9

2. Dumbbell Bench Press:

• Lie on a flat bench with a dumbbell in each hand. Position the dumbbells at chest level, elbows bent at 90 degrees.
• Push the dumbbells upward until your arms are fully extended, keeping your wrists straight and palms facing forward.
• Slowly lower the dumbbells back to the starting position, maintaining control.
• Sets: 3-4
• Reps: 8-10
• Percent of 1RM: 70-80%
• RPE: 8-9

3. Pull-Ups or Lat Pulldowns:

• For pull-ups, grab a pull-up bar with an overhand grip slightly wider than shoulder-width. Hang with your arms fully extended.
• Pull your body up by engaging your back muscles until your chin is above the bar.
• Slowly lower your body back to the starting position with control.
• If using a lat pulldown machine, sit down and adjust the thigh pads to secure your legs. Grasp the bar with an overhand grip wider than shoulder-width.
• Pull the bar down towards your upper chest, squeezing your shoulder blades together.
• Slowly release the bar back to the starting position.
• Sets: 3-4
• Reps: 8-10
• RPE: 8-9

4. Dumbbell Shoulder Press:

• Stand or sit with a dumbbell in each hand at shoulder height, palms facing forward.
• Press the dumbbells overhead until your arms are fully extended, avoiding locking your elbows at the top.
• Lower the dumbbells back to the starting position with control.
• Sets: 3-4
• Reps: 8-10
• Percent of 1RM: 70-80%
• RPE: 8-9

5. Plank:

• Start in a push-up position, with your forearms resting on the ground and elbows directly under your shoulders.
• Engage your core and maintain a straight line from your head to your heels.
• Hold the position for the prescribed time.
• Sets: 2-3
• Hold time: 30-60 seconds
• RPE: 6-7

Vinyasa Yoga Cooldown (10 minutes): Perform the following sequence of yoga poses, moving fluidly from one pose to the next. Hold each pose for 5 breaths (inhale and exhale).

1. Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, toes pointing forward. Lengthen your spine and relax your shoulders.
2. Forward Fold (Uttanasana): From Mountain Pose, hinge forward at the hips, keeping your spine straight. Allow your head and neck to relax.
3. Halfway Lift (Ardha Uttanasana): Lift your torso halfway, lengthening your spine and bringing your hands to your shins.
4. High Plank: Step or jump back to a straight-arm plank position, with your hands directly under your shoulders and your body in a straight line.
5. Low Plank (Chaturanga Dandasana): From High Plank, shift forward slightly and lower your body down, keeping your elbows close to your sides.
6. Upward-Facing Dog (Urdhva Mukha Svanasana): Press the tops of your feet and your palms into the ground, lifting your chest and straightening your arms. Keep your thighs lifted