Customized Workout for Roxann: Strength and Zumba Focus (Approx. 200-250 Calories)

Warm-Up (5 minutes, MET ~3, RPE ~2-3) Roxann, let’s start with a gentle warm-up to prepare your body for the workout. This could include 5 minutes of light cardio such as brisk walking, light jogging, or a low-intensity HIIT routine. The aim here is to increase your heart rate and warm up your muscles.

Strength Circuit (10 minutes, MET ~5-6, RPE ~5-6)

For the strength circuit, perform each of the following exercises for 45 seconds, rest for 15 seconds, then move on to the next exercise. Go through the entire circuit two times. If weights are used, choose a weight that is approximately 50-60% of your 1RM.

• Dumbbell Squats: Hold a dumbbell in each hand at your sides, stand with your feet shoulder-width apart, and lower your body by bending at the knees and hips. Return to the starting position by pushing through your heels.
• Dumbbell Chest Press: Lie on your back on a bench or mat with a dumbbell in each hand. Your feet should be flat on the floor. Press the dumbbells up until your arms are straight, then lower them back down to chest level.
• Standing Dumbbell Flys: Stand with a dumbbell in each hand, arms straight down at your sides, palms facing in. Keep a slight bend in your elbows and spread your arms out to the sides in a wide arc until they are level with your shoulders. Lower the dumbbells back down to the starting position.
• Dumbbell Bicep Curls: Stand up straight with a dumbbell in each hand, arms fully extended, and palms facing forward. Keep your elbows close to your torso and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
• Dumbbell Tricep Extensions: Stand up straight with a dumbbell held at arm’s length (use both hands to grab the dumbbell, palms facing your torso) above your head. While keeping your upper arms close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Go back to the starting position by using the triceps to raise the dumbbell.

Zumba Dance Circuit (10 minutes, MET ~6, RPE ~6-7)

Since you enjoy Zumba, let’s incorporate a Zumba dance circuit. Here are 5 Zumba movements to practice and put together in a sequence:

1. Merengue March: This is a basic step in many Zumba routines. Stand with your feet together and march in place. Swing your arms naturally as you would while marching.
2. Salsa Step: Step forward with your right foot, then step in place with your left foot. Step backward with your right foot, then in place with your left foot. Repeat this pattern, then switch to leading with your left foot.
3. Reggaeton Stomp: In a wide stance, bend your knees slightly. Lift your right foot and stomp it down, keeping your weight on your left foot. Repeat this on the left side. Swing your arms naturally as you stomp.
4. Cumbia Shuffle: Step your right foot to the side, then quickly step your left foot to meet your right. Step your right foot to the side again, then step your left foot behind your right. Repeat this pattern, then switch to the other side.
5. Zumba Box Step: Step forward and to the right with your right foot, then step your left foot to the right. Step back and to the left with your right foot, then step your left foot to the left. Repeat this pattern.

Practice each movement individually, then try putting them together in a sequence. The goal is to keep moving for the full 10 minutes, even if you can’t perform every move perfectly.

Cool Down: Beginner’s Vinyasa Yoga Sequence (5-10 minutes MET ~2, RPE ~1-2)

• Mountain Pose (Tadasana): Stand tall with your feet hip-width apart. Lift your arms overhead, palms facing each other. Hold for 5 deep breaths.
• Forward Fold (Uttanasana): From Mountain Pose, exhale as you bend forward at the hips, lengthening the front of your torso. Bend your elbows and hold on to each elbow with the opposite hand. Let the crown of your head hang down. Hold for 5 deep breaths.
• Downward Facing Dog (Adho Mukha Svanasana): From Forward Fold, place your hands on the mat and step your feet back to come into a high plank position. Pushing into your hands, lift your hips up towards the ceiling, coming into Downward Facing Dog. Hold for 5 deep breaths.
• Child’s Pose (Balasana): From Downward Facing Dog, drop your knees to the mat, spread your knees wide and bring your big toes to touch. Sit back onto your heels and reach your arms forward on the mat. Rest your forehead on the mat and relax in Child’s Pose for 5-10 deep breaths.

This workout includes a mix of strength-building and Zumba dance exercises, which will help you to increase your general fitness level, build strength, and improve your overall health. The Zumba dance circuit will add a fun element to your workout routine and help keep you motivated. Considering the MET values for each activity and the time spent, this workout would burn approximately 200-250 calories. As always, consult with a healthcare provider before starting this or any other new workout regimen.