Week 3
Here are the workouts my AI Life Coach gave me for Week 3. 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.
I’m on vacation this week and will be living inside a camper when I’m not walking around the Disney World theme parks. The exercises for this week focuses on that fact and are targeted for my limited room.
The Main Workouts
AI Prompt -> AI Life Coach, for week 3 I will be on vacation at Walt Disney World. We will be staying in a camper. What do you recommend for exercises for this week, knowing that I have limited space and no equipment with me?
Day 1: Full Body Bodyweight Circuit
Warm-up (5 minutes):
Jog or march in place
Arm circles, shoulder rolls, and leg swings
Circuit (3 rounds):
Bodyweight Squats - 15 reps
Push-ups - 15 reps
Walking Lunges - 12 reps per leg
Plank - Hold for 30 seconds
Glute Bridges - 15 reps
Cool-down (5 minutes): Stretch quads, hamstrings, and shoulders
Day 2: Core and Cardio Focus
Warm-up (5 minutes):
Jumping jacks or high knees in place
Core Circuit (3 rounds):
Plank Shoulder Taps - 10 taps per side
Bicycle Crunches - 20 reps
Mountain Climbers - 30 seconds
Leg Raises - 12 reps
Side Plank - Hold 30 seconds per side
Cardio (Optional):
Take a 20-30 minute walk around the park or campground
Day 3: Active Recovery or Yoga
20-30 minute walk around the campground or park
Light stretching or yoga routine to release tension
Day 4: Lower Body Focus
Warm-ups (5 minutes):
High knees or marching in place
Lower Body Circuit (3 rounds):
Squats - 10 reps
Reverse Lunges - 10 reps per leg
Curtsy Lunges - 12 reps per leg
Glute Kickbacks - 12 reps per leg
Wall Sit - Hold for 45 seconds
Cool-Down (5 minutes):
Stretch quads, hamstrings, calves
Day 5: Upper Body & Core
Warm-up (5 minutes):
Arm circles, shoulder rolls, and a light jog
Upper Body & Core Circuit (3 rounds):
Push-ups - 10 reps
Tricep Dips - 12 reps
Plank to Push-up - 10 reps
Superman Hold - 30 seconds
Russian Twists - 20 reps
Cool-down (5 minutes):
Stretch chest, shoulders, triceps, and core
Day 6: Light Cardio or Long Walk
30-60 minutes of walking around the park or campground
