AI Fitness Coach

💪 30-Minute Bodyweight Muscle Builder

Warm-Up (5 min)

• Jumping jacks: 1 min

• Arm circles: 30 sec each direction

• Leg swings: 30 sec each leg

• Bodyweight squats: 1 min

• Push-up to downward dog: 1 min

Circuit 1 - Upper Body (8 min)

*3 rounds, 40 sec work / 20 sec rest*

1. Diamond push-ups

2. Pike push-ups (shoulders)

3. Tricep dips (use chair)

4. Plank shoulder taps

Circuit 2 - Lower Body (8 min)

*3 rounds, 40 sec work / 20 sec rest*

1. Bulgarian split squats (L)

2. Bulgarian split squats (R)

3. Glute bridges (squeeze at top)

4. Jump squats

Circuit 3 - Core (6 min)

*3 rounds, 30 sec work / 15 sec rest*

1. Bicycle crunches

2. Plank hold

3. Mountain climbers

4. Dead bug

Cool Down (3 min)

• Child's pose: 1 min

• Pigeon stretch: 30 sec each

• Lying spinal twist: 30 sec each

Pro Tips:

• Slow the eccentric (lowering) phase to 3 seconds for more muscle tension

• If too easy, add a backpack with books for resistance