Design a 30-minute workout I can do 3-4 days/week even during my busiest weeks. Realistic, not 'optimal'. The goal is keeping the habit alive, not chasing PRs.
FITNESS LEVEL: {beginner / intermediate / advanced}
GEAR: {bodyweight / dumbbells / kettlebell / band / full_gym}
SPACE: {what_room_corner_or_gym}
INJURIES: {any}
WHAT I HATE / WON'T DO: {burpees / running / etc.}
FORMAT: 3 sessions (A, B, C), each 30 min total including warmup. Use a circuit structure (≤4 movements × 3-4 rounds). Each session: 5 min warmup, 22 min work, 3 min cooldown.
For every exercise:
- 1-line form cue (what most people mess up)
- A regression (easier) and progression (harder)
- Rest interval
At the end:
- 'Bare minimum' version (if I only have 15 min on a brutal day, do these 3 things)
- 1 weekly rotation suggestion so I don't repeat the exact same 3 sessions for 8 weeks straight0 copies·0 saves·1 views
152 words·875 chars
Sample output
Intermediate, dumbbells + bench, hate burpees, no injuries
Session A — Lower + push (30 min) Warmup (5 min): 1 min march-in-place, 10 squats, 10 hip-circles each direction, 10 reach-overheads, 5 pushups.
Circuit — 4 rounds, 35s work / 25s rest:
Cooldown (3 min): couch stretch each leg + child's pose.
Session B — Pull + core (30 min) Warmup: same. Circuit:
Session C — Conditioning (30 min) Warmup: same. Circuit — 6 rounds, 40s work / 20s rest:
Bare-minimum 15-min day: 3 rounds — goblet squat × 12, row × 10/side, plank 30 sec. That's it.
Rotation: Week 1-3: A/B/C. Week 4-6: switch DB press → DB pullover, RDL → single-leg RDL. Week 7-9: add 1 round each session. Week 10: deload (3 rounds of A only). Repeat.
Parameters
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FAQ
Pick the session order *the night before*. Decision fatigue at 6:30am kills more workouts than soreness does. The prompt targets ChatGPT (GPT-4) and lives in the Personal & Career category on mycopyprompt.
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