Workout Overview:

I’ve put together a jam-packed, 50-minute workout designed just for you. Given your very active lifestyle and intermediate fitness level, this workout will focus on cardiovascular training with a solid mix of strength and functional training. We’ll be targeting a moderate-high intensity level (RPE 6-7). Let’s break it down:

1. Warm-up
2. Exercise Block 1: HIIT (Cardiovascular Training)
3. Exercise Block 2: Straight Sets (Strength Training)
4. Exercise Block 3: Circuit Training (Functional Training)
5. Cool Down

Warm-up (5 minutes):

• Jumping Jacks: 2 minutes
• Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
• Bodyweight Squats: 1 minute
• Dynamic Lunges: 1 minute (30 seconds each side)

Exercise Block 1: HIIT (Cardiovascular Training) (15 minutes):

We’re focusing on short bursts of high intensity followed by brief rest periods. You’ll complete 5 rounds of the following:

Exercise Block 2: Straight Sets (Strength Training) (15 minutes):

Ensure you have your resistance bands and a chair ready.

1. Bulgarian Split Squat with Resistance Band: 3 sets of 10 reps per leg

• Setup: Secure one end of the resistance band under the back foot. Place your back foot on a chair behind you.
• Execution: Squat down until your front thigh is parallel to the ground. Return to starting position.
• Rest: 60 seconds between sets

2. Seated Resistance Band Rows around Feet: 3 sets of 12 reps

• Setup: Sit on the floor with legs extended, band wrapped around your feet.
• Execution: Pull the band towards your torso, keeping elbows close to the body.
• Rest: 60 seconds between sets

3. Resistance Band Presses around Back: 3 sets of 15 reps

• Setup: Wrap the band around your back and hold the ends.
• Execution: Press the band forward until your arms are fully extended. Return to starting position.
• Rest: 60 seconds between sets

Exercise Block 3: Circuit Training (Functional Training) (10 minutes):

Complete all exercises back-to-back with minimal rest. Repeat the circuit twice.

1. Standing Resistance Band Curls: 12 reps

• Setup: Stand on the band and hold the ends.
• Execution: Curl your hands towards your shoulders, keeping elbows stationary.

2. Resistance Band Tricep Presses: 12 reps

• Setup: Anchor the band behind you (e.g., secure under a door or hook).
• Execution: Extend your hands forward until they are straight.

3. Step-ups on Chair: 10 reps per leg

• Execution: Step up with one leg, driving through the heel. Step down and switch legs.

Cool Down (5 minutes):

• Seated Forward Bend: 1 minute
• Shoulder Stretch across Body: 1 minute (30 seconds each side)
• Cat-Cow Stretch: 1 minute
• Quad Stretch: 1 minute (30 seconds each side)
• Deep breathing exercise: 1 minute

Calories Burned:

Based on MET values for this workout (estimated at 8 METs), here’s an approximate caloric expenditure:
[ \text{Calories burned} = \text{MET value} \times \text{Weight in kg} \times \text{Duration in hours} ]
[ \text{Calories burned} = 8 \times 61.2 \text{ kg} \times 0.833 \text{ hours (50 minutes)} ]
[ \text{Calories burned} \approx 407 \text{ calories} ]

You can expect to burn around 400-410 calories in this workout.

Workout Frequency:

I recommend incorporating this workout 3-4 times per week to see optimal results. Coupling it with other forms of physical activity will keep your routine well-rounded and engaging.

Check Your Email:

I’ve emailed this detailed workout plan to bskaatliv@gmail.com. Be sure to check your spam folder if you don’t see it in your inbox. Mark the email as ‘not spam’ to ensure future emails arrive directly in your inbox.

Keep pushing yourself, and enjoy the workout, Britt!

Best,
Coach Justin