PromptBase
$6.99
After purchasing, you will gain access to the prompt file which you can use with GPT or the app builder. You'll receive 20 free generation credits with this purchase. By purchasing this prompt, you agree to our terms of service.
Over 1 month ago
Prompt Details
Model
Chat - GPT-4 (gpt-4)
Token size
58 ($0.00170 / call)
Example input
[target of plans] = strengthening my back and helping me lose weight
[consideration] = I also have knee pain when climbing stairs
Example output
Workout Plan: Back Strengthening and Weight Loss
Frequency: 3-4 times per week (alternate days to allow for recovery)
Warm-up:
Begin each workout with a 5-10 minute warm-up to increase blood flow and prepare your body for exercise. This could include brisk walking, stationary cycling, or light cardio exercises.
Circuit:
Perform each exercise in order with minimal rest between exercises. After completing all the exercises, rest for 1-2 minutes and repeat the circuit for the specified number of sets.
Set and Rep Scheme:
For back strengthening exercises: 3 sets of 10-12 reps
For cardiovascular exercises: 20-30 minutes of moderate-intensity exercise
Exercises:
Low-Impact Cardio (Choose one):
Stationary Cycling: 20-30 minutes at a moderate pace
Swimming: 20-30 minutes of swimming or water aerobics
Brisk Walking: 20-30 minutes at a comfortable pace
Bodyweight Squats:
Stand with feet hip-width apart.
Perform 3 sets of 10-12 reps.
Focus on proper form, pushing through your heels and keeping your knees aligned with your toes.
Seated Leg Extensions:
Sit on a chair or bench with your back straight.
Perform 3 sets of 10-12 reps.
This exercise helps strengthen the quadriceps without putting excessive strain on your knees.
Lat Pulldowns (or Assisted Pull-Ups):
Use a lat pulldown machine or an assisted pull-up machine if available.
Perform 3 sets of 10-12 reps.
Strengthening your back muscles will aid in improving posture and supporting your spine.
Bent-Over Dumbbell Rows:
Hold a dumbbell in each hand, hinge at your hips, and slightly bend your knees.
Perform 3 sets of 10-12 reps.
Focus on squeezing your shoulder blades together as you pull the dumbbells towards your waist.
Plank:
Hold a plank position on your forearms and toes, keeping your body in a straight line.
Hold for 20-30 seconds initially, aiming to increase the time as you progress.
Perform 3 sets.
Remember, consistency is key. As your fitness improves, you can gradually increase the weight, reps, or intensity of your exercises. If your knee pain persists or worsens, consult a physical therapist or healthcare professional for personalized guidance on how to modify the exercises to accommodate your condition.