Introduction:

Welcome to Jen’s Customized Workout Plan! This tailor-made workout is designed to help Jen improve her overall health, increase general fitness, and build strength. Jen enjoys free weights, weightlifting, and high-intensity interval training (HIIT), and her workout duration preference is between 45 minutes to 1 hour. We will incorporate these elements into her exercise routine to provide an effective and enjoyable workout. Let’s get started on your fitness journey to a healthier and stronger you!

Workout Details:

Warm-Up: Duration: 5 minutes Exercise: Choose a dynamic warm-up that includes exercises like arm circles, leg swings, jumping jacks, and bodyweight lunges to prepare the muscles and elevate the heart rate. RPE (Rate of Perceived Exertion): 2-3 (Light to Moderate)

Estimated Caloric Range: To estimate the caloric range burned during the workout, we’ll use Jen’s weight, height, and the chosen intensity level of the exercises. Please note that these are rough estimates and can vary based on individual factors. Weight: 160 pounds Height: 60 inches Caloric Range: Approximately 200-400 calories per hour*

Block 1: Strength Training Duration: 20 minutes RPE: 4-6 (Moderate to High)

Exercise 1: Goblet Squats (Dumbbell) Instructions:

1. Hold a dumbbell close to your chest with both hands, keeping your elbows pointing down.
2. Stand with your feet shoulder-width apart.
3. Bend your knees and lower your body into a squat position, keeping your chest up and knees tracking over your toes.
4. Push through your heels to return to the starting position.
5. Perform 10-12 reps.

Exercise 2: Romanian Deadlifts (Barbell or Dumbbells) Instructions:

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell or dumbbells in front of your thighs, keeping your back straight.
3. Hinge at the hips, lowering the weights down while maintaining a slight bend in the knees.
4. Feel the stretch in your hamstrings and then return to the starting position by squeezing your glutes and engaging your hamstrings.
5. Perform 10-12 reps.

Exercise 3: Dumbbell Shoulder Press Instructions:

1. Hold a dumbbell in each hand at shoulder level, palms facing forward.
2. Stand with your feet hip-width apart and core engaged.
3. Press the dumbbells upward until your arms are fully extended overhead.
4. Lower the dumbbells back to shoulder level with control.
5. Perform 10-12 reps.

Block 2: High-Intensity Interval Training (HIIT) Duration: 15 minutes RPE: 7-8 (High)

Exercise: Choose one of the following options for a HIIT workout:

• Sprint intervals on a treadmill or outdoors
• Burpees
• Mountain climbers
• Jump squats
• High knees
• Jumping lunges

Perform each exercise for 30 seconds, followed by a 15-second rest. Repeat the circuit for 3 rounds.

Block 3: Core Strengthening Duration: 15 minutes RPE: 4-6 (Moderate to High)

Exercise 1: Plank Instructions:

1. Start in a high plank position, with your hands directly under your shoulders.
2. Engage your core and keep your body in a straight line from head to heels.
3. Hold the position for 30 seconds to 1 minute or as long as you can maintain proper form.

Exercise 2: Russian Twists (with Dumbbell or Medicine Ball) Instructions:

1. Sit on the floor with your knees bent and feet flat on the ground.
2. Hold a dumbbell or medicine ball in front of your chest.
3. Lean back slightly while engaging your core.
4. Rotate your torso from side to side, touching the weight to the ground on each side.
5. Perform 10-12 reps on each side.

Exercise 3: Bicycle Crunches Instructions:

1. Lie on your back with your hands behind your head and knees bent.
2. Lift your shoulder blades off the ground and bring your right elbow towards your left knee, simultaneously straightening your right leg.
3. Alternate sides, bringing your left elbow towards your right knee while straightening your left leg.
4. Perform 10-12 reps on each side.

Cooldown: Duration: 5 minutes Exercise: Perform static stretches, focusing on the major muscle groups used during the workout to improve flexibility and aid in recovery. RPE: 2-3 (Light to Moderate)

Remember to listen to your body and modify exercises as needed. Take breaks when necessary and gradually increase intensity over time. Consistency, patience, and proper form are key to achieving your fitness goals. Enjoy the workout and embrace the journey towards a healthier and stronger you!

*Caloric estimates are based on average values and may vary depending on individual factors. For a more accurate estimate, consider using specialized fitness trackers or consulting with a qualified fitness professional.