Week 4
Here are the workouts my AI Life Coach gave me for Week 4. 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.
The Main Workouts
AI Prompt -> Hey my AI Life Coach! It’s week 4 and I’m back home from vacation. I didn’t do good with the eating aspect (gained 5 pounds according to the scales), but I did do all my exercises. What do you have to recommend this week?
Day 1: Full Body Strength
Warm-up (10 minutes): Incline treadmill walk
Workout (3 sets):
Squats - 12 reps
Dumbbell Bench Press - 10 reps
Lat Pulldowns - 10 reps
Lunges - 12 reps per leg
Plank - hold 45 seconds
Cool-down (5 minutes): Stretch major muscle groups
Day 2: Core and Cardio
30 minutes: Brisk walk or moderate cycling
Core Circuit (3 rounds):
Russian Twists - 20 reps
Mountain Climbers - 30 seconds
Bicycle Crunches - 20 reps
Leg Raises - 15 reps
Day 3: Lower Body Focus
Warm-up (5 minutes): Stair climber or leg-focused warm-up
Workout (3 sets):
Leg Press - 12 reps
Bulgarian Split Squat - 10 reps per leg
Hamstring Curls - 12 reps
Calf Raises - 15 reps
Cooldown: Stretch legs and glutes
Day 4: Light Cardio or Active Recovery
40 minute walk or light activity day (gentle yoga or stretching)
Day 5: Upper Body & Core
Warm-up (5 minutes): Rowing or arm circles
Workout (3 sets):
Seated Rows - 10 reps
Dumbbell Shoulder Press - 12 reps
Bicep Curls - 15 reps
Tricep Dips - 12 reps
Russian Twists - 20 reps per side
Cool-down (5 minutes): Stretch arms, shoulders, and core
Day 6: Cardio Endurance
45 minutes: Any moderate-intensity cardio (jogging, cycling, or an incline walk)
