Fitness Objectives

Ryan is an active individual who is aiming to improve endurance, enhance overall fitness, and promote general health. He enjoys workouts that include functional training, high-intensity interval training (HIIT), and Pilates. He prefers moderate-intensity workouts that are short, lasting only 10 minutes.

Workout Introduction

Ryan, this micro workout is tailored specifically for your fitness objectives and preferences. It begins with a quick dynamic warm-up of rotational exercises, followed by a condensed functional strength section using Dumbbells, and concludes with a brief but challenging bodyweight HIIT section.

1. Dynamic Warm-Up (1 minute)

Kick off your workout with rotational exercises for each major joint, preparing your body for the workout ahead.

• Neck Circles (12 seconds): Stand tall, rotate your neck in a circular motion, then reverse the direction halfway through.
• Arm Circles (12 seconds): Extend your arms and make small-to-large circular motions, first in one direction and then the other.
• Hip Circles (12 seconds): With hands on hips, make circles with your hips, changing direction halfway through.
• Knee Circles (12 seconds): Place hands on knees and make circular movements with your knees, switching direction halfway through.
• Ankle Circles (12 seconds): Lift one foot off the ground, make circular motions with your ankle, then switch to the other foot.

2. Functional Strength (4 minutes)

This section includes exercises that require balance and power. You’ll aim for about 60-70% of your one rep max, with an RPE (Rate of Perceived Exertion) of around 5-6 on a scale of 10.

• Dumbbell Squats (2 sets of 10 reps): Stand with feet hip-width apart and hold a pair of dumbbells at your shoulders. Bend your knees to lower into a squat, keeping your chest up. Push through your heels to stand back up.
• Dumbbell Overhead Press (2 sets of 10 reps): From the same position, press the dumbbells straight up until your arms are fully extended. Lower them back to your shoulders with control.

3. HIIT – Body Weight (4 minutes)

Finish off your micro workout with a short bodyweight HIIT section. You should aim for an RPE of around 6-7 during the active intervals.

• Jumping Jacks (2 rounds of 30 seconds active, 15 seconds rest): Stand with feet together and hands at your sides. Jump your feet apart and swing your arms above your head, then jump your feet back together and swing your arms back down.
• Mountain Climbers (2 rounds of 30 seconds active, 15 seconds rest): Start in a high plank position. Bring one knee towards your chest, then switch and bring the other knee forward, as if you’re running in place.

Remember, always cool down and stretch after your workout to aid recovery. Enjoy your micro workout, Ryan!