Week 1

Here are the workouts my AI Life Coach gave me for Week 1. This is almost word for word what it gave me based off of the prompts I submitted. There was some information I didn’t include to save on reading because it likes to fluff out a lot of responses.

While it didn’t include the stretches at first, which was kind of disappointing, I forced it to create me some pre- and post-workout stretches to do. I know from past experience how important these are. That said, I was still surprised that it knew to recommend dynamic stretches for pre-workout and static stretches for post-workout. It also gave explanations (which I did not include here) of how to do each stretch.

The Main Workouts

AI Prompt -> Hey AI Life Coach, what workouts am I doing this first week?

Day 1: Full Body Strength

3 sets of 12 reps each

• Bodyweight Squat

• Push-ups

• Lunges

• Plank hold (30 seconds)

10-minute brisk walk or light jog

Day 2: Cardio + Core

20-minute brisk walk or jog

3 sets of:

• Bicycle Crunches (15 reps per side)

• Leg raises (12 reps)

• Plank hold (30 seconds)

Day 3: Rest or Light Activity

Try for a gentle 30-minute walk or yoga/stretching to stay active

Day 4: Lower Body + Cardio

3 sets of 12 reps:

• Squats

• Step-ups (using a sturdy chair or step)

• Glute Bridges

10-15 minutes of jogging or walking

Day 5: Upper Body + Core

3 sets of 12 reps:

• Push-ups

• Dumbbell Rows (use household items like water bottles of needed)

• Plank shoulder taps

• Russian Twists (15 reps per side)

Day 6: Light Run or Walk

30 Minutes, focus on running at a comfortable pace

Day 7: Rest or Gentle Yoga

Adding Pre/Post Stretches

AI Prompt -> Can you also provide pre and post workout stretches that I should do?

Pre-Workout Stretches

These stretches are more movement-based, helping to warm up your muscles and joints before exercise

• Leg Swings (front to back and side to side) - 10 reps each leg

• Arm Circles (both forwards and backwards) - 10 reps each

• Hip Circles (both directions) - 10 reps each

• Walking Lunges - 10 reps each leg

• High Knees - 30 seconds

• Torso Twist - 30 seconds

• Cat Cow - 30 seconds

Post-Workout Stretches

These stretches help relax and lengthen your muscles after your workout

• Hamstring Stretch - 30 seconds per leg

• Quadriceps Stretch - 30 seconds per leg

• Figure 4 Stretch - 30 seconds per leg

• Child’s Pose - 30 to 60 seconds

• Hip Flexor Stretch - 30 seconds per side

• Shoulder Stretch - 30 seconds per arm

• Calf Stretch - 30 seconds per leg