Fitness Objectives

Wes 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

Wes, 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 (2 minutes)

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 Deadlifts (2 sets of 10 reps): Stand with feet hip-width apart and a dumbbell in each hand. Hinge at your hips to lower the dumbbells towards the floor, keeping your back straight. 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 circuit. You should aim for an RPE of around 6-7 during the active intervals. Alternate between exercises for the 4 mintues

• High Knees (2 rounds of 30 seconds active, 15 seconds rest): Stand tall, then run in place while lifting your knees as high as possible.
• Plank Jacks (2 rounds of 30 seconds active, 15 seconds rest): Start in a high plank position. Jump your feet out to the sides, like a horizontal jumping jack, then jump them back together.

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