I suggest AI prompts that help creators (artists, authors, entrepreneurs, etc.)

Copy and paste the below prompt into ChatGPT.

Tailor to your needs.

INPUT

Design a workout routine for [specific fitness level or goal], including a mix of strength training, cardio, and flexibility exercises.

With specifics

Design a workout routine for beginner fitness level, including a mix of strength training, cardio, and flexibility exercises.

OUTPUT

Beginner Workout Routine

Day 1: Strength Training

• Warm-up: 5-minute brisk walk or light jog
• Exercises:
  • Squats: 3 sets of 10 reps
  • Push-ups (knee or wall push-ups if needed): 3 sets of 8 reps
  • Dumbbell Rows: 3 sets of 10 reps (each arm)
  • Glute Bridges: 3 sets of 12 reps
  • Plank: 3 sets of 20 seconds

Day 2: Cardio

• Warm-up: 5-minute dynamic stretches
• Workout:
  • 20 minutes of brisk walking or light jogging
  • 10 minutes of cycling or stationary bike
  • 5 minutes of jumping jacks and high knees (alternate 30 seconds each)

Day 3: Flexibility

• Warm-up: 5-minute gentle jog
• Exercises:
  • Hamstring Stretch: 3 sets of 20 seconds each leg
  • Quad Stretch: 3 sets of 20 seconds each leg
  • Shoulder Stretch: 3 sets of 20 seconds each arm
  • Triceps Stretch: 3 sets of 20 seconds each arm
  • Child’s Pose: 3 sets of 30 seconds

Day 4: Rest or Light Activity

• Suggestions: Light yoga, walking, or stretching

Day 5: Strength Training

• Warm-up: 5-minute brisk walk or light jog
• Exercises:
  • Lunges: 3 sets of 10 reps (each leg)
  • Dumbbell Chest Press: 3 sets of 10 reps
  • Dumbbell Bicep Curls: 3 sets of 12 reps
  • Deadlifts: 3 sets of 10 reps
  • Side Plank: 3 sets of 15 seconds each side

Day 6: Cardio

• Warm-up: 5-minute dynamic stretches
• Workout:
  • 20 minutes of brisk walking or light jogging
  • 10 minutes of jump rope or skipping
  • 5 minutes of mountain climbers and burpees (alternate 30 seconds each)

Day 7: Flexibility

• Warm-up: 5-minute gentle jog
• Exercises:
  • Hip Flexor Stretch: 3 sets of 20 seconds each leg
  • Chest Stretch: 3 sets of 20 seconds
  • Calf Stretch: 3 sets of 20 seconds each leg
  • Cat-Cow Stretch: 3 sets of 20 seconds
  • Seated Forward Bend: 3 sets of 30 seconds

This beginner workout routine incorporates a balanced mix of strength training, cardio, and flexibility exercises, designed to improve overall fitness and health. Adjust the intensity and repetitions based on your comfort and progress.