Strength Workout developed by Artificial Intelligence

Wondering what a strength workout developed by artificial intelligence might look like?

I’ve been dabbling to figure out ways to use artificial intelligence in my everyday life, so I asked Google Gemini to make up a workout.

Here was the prompt: create a 20 lb kettlebell and 15 lb dumbbell workout plan designed for a middle-aged woman to build strength in the core, upper body, and lower body. Include a detailed warm up routine and specific stretches for the cool down.

Several caveats before you read further.

  • This does NOT replace the advice of a real personal trainer. AI merely searches different websites and compiles information. It doesn’t consider the real person you are and/or take into account your goals, strengths, injuries or hang ups. It’s just a computer application (which is can be a big problem!)
  • Maybe you are more advanced in your strength and weight training than I am and would find a 20 pound kettle bell and a 15 pound dumbbell way too light for what you need. But that’s what I use when I’m at home doing a workout.
  • Perhaps you’re just starting out and consider those weights way too much for you. Not a problem. This is not a competition!! Jump in where you are.
  • I still prefer going to the gym and doing a workout will a real instructor or personal trainer. But that’s not always possible.
  • It says “Middle Aged” because I tried my actual age in the prompt and it was ridiculously to easy for me. I guess Google Gemini thinks I’m a frail little old lady. Yes, at 67 I do qualify for the term “elderly” but my “healthspan” goal is much stronger than that. Maybe middle aged is not really realistic… as living to 114 seems a bit too much at the moment, but I’m thinking of it as a guess-timate… something like in dog years.

Here’s what the artificial intelligence (Google Gemini) returned:

Warm-Up (15-20 minutes):

Start with 5 minutes of brisk walking or jogging on the treadmill.
Transition to 5 minutes of jumping jacks, high knees, or butt kicks.
Finish with 5 minutes of dynamic stretches like arm circles, leg swings, torso twists, and hip circles.

Mobility Exercises:
Perform 10 reps of each of the following:

  • Cat-Cow Pose
  • Bird Dog
  • World’s Greatest Stretch

Workout (45-60 minutes):

  • Kettlebell Swings: 3 sets of 15 reps
  • Dumbbell Lunges (each leg): 3 sets of 12 reps
  • Kettlebell Goblet Squat: 3 sets of 12 reps
  • Single-Arm Dumbbell Row (each arm): 3 sets of 10 reps
  • Dumbbell Push-ups: 3 sets to failure (modify on knees if needed)
  • Kettlebell Turkish Get-Up (each side): 2 sets of 5 reps
  • Dumbbell Plank Row (each arm): 3 sets of 10 reps
  • Kettlebell Halo: 3 sets of 10 reps in each direction

Cool-Down (10-15 minutes):

  • Light Cardio: 5 minutes of slow walking or marching in place.
  • Static Stretches: Hold each stretch for 30 seconds, focusing on major muscle groups worked:
    • Hamstring stretch
    • Quad stretch
    • Hip flexor stretch
    • Chest opener
    • Shoulder stretch
    • Triceps stretch
    • Back extension

Additional Notes:

Rest: Take 1-2 minutes rest between sets and 2-3 minutes between exercises. *My Instructor’s only leave 10 to 15 seconds between sets and 1 minute or so between exercises. Often the instructor uses double body movements that work both legs and arms at once instead of just one area.
Form: Watch instructional videos and practice proper form before adding weight. Consider seeking guidance from a personal trainer if needed. *I agree!! Form is everything to avoid getting hurt with strained muscles, tendons, ligaments or something else.
Progression: As you get stronger, gradually increase the weight or reps. *Agreed. Jill always mentions this on our Fit Strong Women Over 50 Podcast!
Modifications: Feel free to modify exercises to suit your fitness level. For instance, you can perform assisted push-ups or choose a lighter weight for kettlebell exercises.
Listen to Your Body: Stop and rest if you experience any pain.

Important Considerations:

Hydration: Drink plenty of water before, during, and after your workout.
Nutrition: Consume a balanced meal with protein and carbohydrates within an hour of your workout to support muscle recovery and growth.
Sleep: Get sufficient sleep to allow your body to recover and repair.

By following this comprehensive workout plan, you can effectively build strength, improve your overall fitness, and enjoy the numerous benefits that come with a consistent exercise routine.

What do you think of the strength workout created by artificial intelligence? Have you used AI in your health and fitness plan or do you hate everything associated with Artificial Intelligence? Let me know your thoughts by leaving a comment below. Thanks!

2 thoughts on “Strength Workout developed by Artificial Intelligence”

  1. Super fun to look at creating a workout with AI. I was surprised by the overall time of the workout. Did you give a time parameter. The strength exercises look like you would have an overall full body workout.

    1. Hi Jane: At first AI returned a very short, very easy workout with little detail. I asked to it explain further and give more detail.. also the warm up and cool down info, since that is what I often tend to shortcut. I know that warm ups and cool downs is a key to injury prevention but it can often get skipped in my workouts. Chris

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