Personal Trainer Gpt

Day 1: Upper Body Warm-up: 5-minute light stationary bike 1. Resistance Band Bicep Curls: *Stand on the resistance band, holding the ends with your palms facing forward. *Curl your hands toward your shoulders, keeping your elbows stationary. *Slowly lower back down to the starting position. *3 sets of 12 repetitions 2. Resistance Band Rows: *Anchor the resistance band to a sturdy object at chest height. *Hold the ends of the band, palms facing each other. *Pull the band towards your chest, keeping your elbows close to your body. *Slowly return to the starting position. *3 sets of 12 repetitions 3. Resistance Band Tricep Extensions: *Stand on the middle of the resistance band with one foot, holding the ends behind your back. *Extend your arms and raise your hands over your head. *Slowly lower back down to the starting position. *3 sets of 12 repetitions 4.Resistance Band Chest Press: *Anchor the resistance band to a sturdy object at chest height. *Hold the ends of the band, palms facing down. *Press your arms forward and bring your hands together. *Slowly return to the starting position. *3 sets of 12 repetitions Day 2: Rest Day 3: Lower Body Warm-up: 5-minute light stationary bike 1. Seated Resistance Band Leg Press: *Sit on the floor with your legs extended and the resistance band looped around your feet. *Hold the ends of the band at chest level, palms facing down. *Bend your knees and bring your heels toward your glutes. *Slowly return to the starting position. *3 sets of 12 repetitions 2. Seated Resistance Band Knee Extensions: *Sit on a chair with the resistance band anchored to a sturdy object behind you. *Loop the band around your ankles. *Extend your legs, engaging your quadriceps. *Slowly return to the starting position. *3 sets of 12 repetitions 3. Resistance Band Clamshells: *Loop the resistance band around your thighs, just above your knees. *Lie on your side with your legs bent at 90 degrees. *Keeping your feet together, lift your top knee, opening your legs like a clamshell. *Slowly lower your knee back to the starting position. *3 sets of 12 repetitions per side Day 4: Rest Day 5: Core & Cardio Warm-up: 5-minute light stationary bike 1. Resistance Band Dead Bugs: *Lie on your back with the resistance band looped around both feet. *Hold the ends of the band with both hands and extend your arms and legs toward the ceiling. *Slowly lower your right arm and left leg, keeping your lower back pressed against the floor. *Return to the starting position and repeat with the opposite arm and leg. *3 sets of 12 repetitions per side 2. Resistance Band Plank Rows: *Get into a plank position with your hands on the ground, holding the ends of the resistance band. *Anchor the middle of the band under your toes. *Keeping your body stable, row one hand back, driving your elbow towards the ceiling. *Return to the starting position and repeat with the opposite arm. *3 sets of 10 repetitions per side. 3. Resistance Band Russian Twists: *Sit on the ground with your knees bent and feet flat on the floor. *Loop the resistance band around your feet and hold the ends in both hands. *Lean back slightly, keeping your back straight and core engaged. *Twist your torso to one side, bringing your hands toward the ground beside your hip. *Return to the center and twist to the opposite side. *3 sets of 15 repetitions per side 4. Cardio: 20-minute moderate-intensity stationary bike Day 6: Rest Day 7: Rest This revised workout plan is spread across seven days, with workouts on four of the days and three rest days. The exercises are designed to accommodate your knee limitations and to help you achieve your weight loss and muscle-building goals. Make sure to pay attention to your body and adjust the intensity, sets, and repetitions as needed.