Introduction: Welcome, Ann, to your personalized 45-minute high-intensity workout! This workout is designed to help you build strength, improve overall health, increase endurance, and enhance your performance as a dancer. Get ready to challenge yourself and achieve your fitness goals. Let’s begin!

Warm-up (5 minutes):

Perform a dynamic warm-up consisting of low-intensity rotational exercises and ballistic movements to prepare your body for the workout. Here are the exercises for your warm-up:

1. Arm Circles: Stand tall with your feet hip-width apart. Extend your arms out to the sides. Begin making small circular motions with your arms, gradually increasing the size of the circles. Perform for 30 seconds.
2. Leg Swings: Stand next to a wall or support. Swing one leg forward and backward, keeping it straight. Repeat on the other leg. Perform for 30 seconds on each leg.
3. Torso Twists: Stand with your feet shoulder-width apart. Extend your arms in front of you. Twist your torso to the right and then to the left, allowing your arms to swing with the movement. Perform for 30 seconds.
4. Jumping Jacks: Start with your feet together and arms by your sides. Jump, spreading your legs wide and raising your arms overhead. Jump again, returning to the starting position. Perform for 30 seconds.

Strength Training Block (20 minutes): RPE: 7-8 (High) Equipment: Dumbbells, Resistance Bands

Perform a combination of compound strength exercises targeting major muscle groups to build strength and improve overall body control. Here are three variations of the strength block:

Variation 1: Dumbbell Strength Perform each exercise for 45 seconds, followed by a 15-second rest. Complete 3 rounds with a 1-minute rest between rounds.

1. Goblet Squats: Hold a dumbbell vertically at your chest, with your elbows pointing down. Stand with your feet shoulder-width apart. Squat down, keeping your chest lifted and your knees in line with your toes. Return to the starting position and repeat.
2. Romanian Deadlifts: Hold a pair of dumbbells in front of your thighs, palms facing your body. Stand with your feet hip-width apart. Hinge at your hips, keeping your back flat, and lower the dumbbells along the front of your legs. Pause when you feel a stretch in your hamstrings, then return to the starting position and repeat.
3. Bent-Over Rows: Hold a dumbbell in each hand, palms facing your body. Hinge forward at your hips, keeping your back flat and knees slightly bent. Pull the dumbbells up toward your ribcage, squeezing your shoulder blades together. Lower the dumbbells back down and repeat.
4. Push-ups: Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your body down by bending your elbows, keeping your core engaged and your back straight. Push back up to the starting position and repeat.
5. Dumbbell Shoulder Press: Hold a dumbbell in each hand, palms facing forward. Start with the dumbbells at shoulder level, elbows bent. Press the dumbbells straight up overhead, fully extending your arms. Lower the dumbbells back down to shoulder level and repeat.
6. Walking Lunges: Hold a dumbbell in each hand, arms by your sides. Take a step forward with your right foot, bending both knees to a 90-degree angle. Push through your front heel to return to the starting position. Repeat on the other leg, alternating sides.
7. Plank Hold: Assume a plank position with your forearms on the ground, elbows directly beneath your shoulders. Engage your core, squeeze your glutes, and keep your body in a straight line from head to heels. Hold this position for the specified time.

Note: Adjust the weights, repetitions, or resistance levels based on your strength and fitness level. Rest as needed between exercises.

HIIT Block (10 minutes):

RPE: 8-9 (Very High) Perform high-intensity interval training exercises to challenge your cardiovascular system and burn calories. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete 3 rounds with a 1-minute rest between rounds.

1. Jumping Lunges: Start in a lunge position with your right leg forward. Jump up explosively, switching your legs mid-air and landing with your left leg forward. Continue alternating legs with each jump.
2. Mountain Climbers: Assume a push-up position with your hands shoulder-width apart. Drive your right knee toward your chest, then quickly switch legs, bringing your left knee toward your chest. Continue alternating legs at a fast pace.
3. Plyometric Push-ups: Assume a push-up position with your hands slightly wider than shoulder-width apart. Lower your body down into a push-up, then explosively push off the ground, allowing your hands to leave the ground momentarily. Land softly and immediately go into the next push-up.
4. Burpees: Start in a standing position. Drop down into a squat, placing your hands on the ground in front of you. Kick your feet back into a push-up position. Quickly jump your feet back to the squat position, then jump up explosively with your arms reaching overhead.
5. High Knees: Stand tall with your feet hip-width apart. Run in place, lifting your knees as high as possible while pumping your arms.

Cool-down and Stretch (10 minutes): Finish your workout with a cooldown and stretching routine to promote recovery and flexibility. Perform a variety of stretching exercises targeting major muscle groups, including your legs, arms, back, and core. Hold each stretch for 20-30 seconds and remember to breathe deeply.

Conclusion: Congratulations, Ann, on completing your 45-minute high-intensity workout! This well-rounded routine incorporates strength training, high-intensity intervals, and stretching to help you reach your fitness goals as a dancer. Remember to stay hydrated, listen to your body, and modify exercises as needed. Enjoy your progress and keep up the great work!

Note: Always consult with a fitness professional