Week 2

Here are the workouts my AI Life Coach gave me for Week 2. 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.

This week, the exercises included both the pre- and post- workout for each stretch, which was a nice change from Week 1.

The Main Workouts

AI Prompt -> It is now Week 2, what exercises do you want me to do?

Day 1: Full-Body Strength Training

Warm-Up (10 minutes): Treadmill

Strength Circuit (3 sets):

• Barbell Squats - 12 reps

• Bench Press - 12 reps

• Lat Pulldown - 12 reps

• Dumbbell Lunges - 10 reps per leg

• Plank with Shoulder Taps - 10 taps per side

Cool-down: Stretch hamstrings, quads, chest, and shoulders

Day 2: Interval Cardio + Core

Warm-up (10 minutes): Jump rope or treadmill, gradually increasing the pace

HIIT Circuit (Repeat 4 rounds):

• Sprint (Treadmill or Bike) - 30 seconds at max effort

• Rest or walk - 1 minute

• Mountain Climbers - 45 seconds

• Rest or walk - 1 minute

• Jumping Jacks - 45 seconds

Core Circuit (3 sets):

• Russian Twists (with weight) - 20 reps (10 per side)

• Bicycle Crunches - 20 reps

• Leg Raises - 15 reps

Cool-down: Stretch hip flexors, lower back, and abs

Day 3: Active Recovery (Yoga or Light Stretching)

Follow the yoga flow from Week 1, or do light stretching with foam rolling for muscle recovery

Day 4: Upper Body Strength Training

Warm-up: Rowing machine or elliptical

Strength Circuit (3 sets):

• Dumbbell Shoulder Press - 12 reps

• Seated Row - 12 reps

• Push-ups (or incline push-ups) - 15 reps

• Bicep Curls - 12 reps

• Tricep Dips (bend or dip machine) - 12 reps

Cool-down: Stretch shoulders, biceps, and triceps

Day 5: Lower Body & Core Focus

Warm-up (10 minutes): Stair climber or treadmill incline walk

Lower Body Circuit (3 sets):

• Deadlifts - 12 reps

• Leg Press - 12 reps

• Walking Lunges (weighted) - 12 reps per leg

• Calf Raises (on machine or with weights) - 15 reps

Core Circuit (2 sets):

• Plank (hold) - 60 seconds

• Flutter Kicks - 20 reps

• Side Plank (each side) - 30 seconds

Cool-down: Stretch hamstrings, quads, calves, and hips

Day 6: Light Cardio or Recovery Walk (Optional)

45-60 minutes of light walking, swimming or cycling. Alternatively, another yoga or stretching day to keep your body loose and relaxed

Day 7: Rest or Gentle Yoga

Take a full rest day or follow a gentle yoga routing like the one from Week 1 to aid in recovery and prevent stiffness