Hey girl! Here are the workouts I did this week. I also included my exact prompt and a template you can customize to create your own workout program.
THIS WEEK’S WORKOUTS
DAY 1: FULL BODY
Warm-up: 5 min march in place, arm circles, torso twists
Circuit (repeat 3x):
- Dumbbell squats – 15 reps
- Dumbbell chest press – 12-15 reps
- Dumbbell shoulder press – 12 reps
- Glute bridges – 15 reps
- Slow mountain climbers – 30 sec
- Standing bicep curls – 12-15 reps
Finisher: Step touch side to side – 2 min
DAY 2: CORE & CARDIO
Warm-up: 5 min march or step touch, torso twists
Circuit (repeat 3x):
- Plank – 30 sec
- Jumping jacks – 20 reps
- Russian twists (with/without dumbbell) – 20 reps
- Bird dogs – 12 reps per side
- Standing knee lifts with DB – 10 reps per side
- Side squat steps – 12 reps per side
Finisher: March in place – 2 min
DAY 3: UPPER BODY
Warm-up: 5 min arm swings, shoulder rolls, marching
Circuit (repeat 3x):
- Dumbbell bent-over row – 12 reps
- Dumbbell chest fly – 12 reps
- Dumbbell lateral raises – 12 reps
- Dumbbell overhead press – 12 reps
- Wall push-ups – 12-15 reps
- Dumbbell hammer curls – 12 reps
Finisher: Arm circles with step side to side – 2 min
DAY 4: LOWER BODY & CARDIO
Warm-up: 5 min marching, leg swings, ankle circles
Circuit (repeat 3x):
- Dumbbell sumo squats – 15 reps
- Glute bridge march – 12 reps per side
- Calf raises – 15 reps
- Step touches side to side – 45 sec
- Dumbbell Romanian deadlift – 12 reps
- Standing side leg lifts – 12 reps per leg
Finisher: March in place – 2 min
DAY 5: FULL BODY
Warm-up: 5 min march in place, torso twists, shoulder rolls
Circuit (repeat 3x):
- Dumbbell squat to front raise – 12 reps
- Dumbbell bent-over row – 12 reps
- Side-lying leg lifts – 12 reps per side
- Glute bridges – 15 reps
- Upright row – 45 sec
- Dumbbell curls + press combo – 12 reps
Finisher: Step touches side to side – 2 min
THE PROMPT I USED
Can you create a week’s worth of Zone 2 workouts, around 30 minutes each, using a combination of dumbbells and bodyweight exercises. Please avoid burpees and lunges. Can you list out the moves in a bulleted list with the allocated reps for each move so it’s easy to follow along?
PROMPT TEMPLATE
Can you create a week’s worth of [optional: Zone 2] workouts, around [XX] minutes each, using [insert equipment or if no equipment, request ‘bodyweight exercises only’]. [add any personal requests here like moves to avoid or personal injuries/limitations to keep in mind]. Can you list out the moves in a bulleted list with the allocated [reps or timing; depending on if you want timed intervals or standard reps] for each move so it’s easy to follow along?
