Get Fit in My Living Room

No gym? No problem. This prompt creates a realistic workout plan you can do at home with whatever equipment you have (or don't have). Perfect for beginners, busy parents, or anyone who hates gyms.

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Prompt:

Create a home workout plan I can actually stick to.

MY SITUATION:
Fitness level: [TOTAL BEGINNER / SOME EXPERIENCE / PRETTY FIT]
Time available: [15/20/30/45 MINUTES per day]
Days per week I can commit: [3/4/5/6 days]
Equipment I have: [NONE / DUMBBELLS / RESISTANCE BANDS / YOGA MAT / OTHER]
Space available: [TINY APARTMENT / NORMAL ROOM / GARAGE/BASEMENT]
Main goal: [LOSE WEIGHT / GET STRONGER / FEEL BETTER / SPECIFIC GOAL]

Physical limitations:
- Bad knees/back: [YES/NO - explain]
- Other injuries: [LIST ANY]
- Things I absolutely cannot do: [JUMPING/FLOOR WORK/ETC]

What I hate: [BURPEES/RUNNING/WHATEVER]
What I enjoy: [DANCING/YOGA/WEIGHTS/WHATEVER]

BUILD MY PROGRAM:

1. **4-WEEK PROGRESSIVE PLAN**

WEEK 1 - Building the Habit
Monday: [Specific exercises, sets, reps]
Wednesday: [Specific exercises, sets, reps]
Friday: [Specific exercises, sets, reps]
Optional Saturday: [Light activity]

WEEK 2 - Increasing Intensity
[Progressive changes from Week 1]

WEEK 3 - Adding Variety
[New exercises, longer duration]

WEEK 4 - Testing Progress
[Measure improvements]

2. **DAILY WORKOUT STRUCTURE**
Warm-up (3 minutes):
- [Specific movements]
- [Dynamic stretches]

Main Workout ([X] minutes):
- Exercise 1: [Name] - [Sets x Reps] - Rest [seconds]
- Exercise 2: [Name] - [Sets x Reps] - Rest [seconds]
[Continue for full workout]

Cool-down (3 minutes):
- [Specific stretches]
- [Breathing exercise]

3. **EXERCISE LIBRARY**
For each exercise provide:
- Exact form description
- Easier modification
- Harder progression
- What muscles it works
- Common mistakes to avoid

4. **NO-EQUIPMENT ALTERNATIVES**
Replace every equipment exercise with bodyweight version:
- Instead of dumbbells → [alternative]
- Instead of pull-ups → [alternative]
- Instead of machines → [alternative]

5. **QUICK WORKOUTS** (When life happens)
5-Minute Emergency Workout:
[Specific routine]

10-Minute Energy Booster:
[Specific routine]

"I'm Sore" Recovery Day:
[Gentle movements]

6. **TRACKING PROGRESS**
Week 1 Baseline Tests:
- [Specific measurement]
- [Performance test]
- [How you feel score]

Weekly Check-ins:
- What to measure
- How to track without obsessing
- Non-scale victories to watch for

7. **MOTIVATION HACKS**
- How to start when you don't want to
- Reward system that works
- Making it too easy to skip
- Building the habit loop
- What to do after missing days

8. **INJURY PREVENTION**
- Form checks (video yourself doing these)
- When to rest vs push through
- Warning signs to stop immediately
- How to modify if something hurts

9. **NUTRITION BASICS** (Keep it simple)
- Pre-workout: [What and when]
- Post-workout: [What and when]
- Water: [How much]
- Don't overcomplicate this part

10. **LEVEL UP OPTIONS**
After 4 weeks, choose:
- Add more days
- Increase intensity
- Try new exercises
- Join online community
- Consider equipment purchase

MOST IMPORTANT: Make this so easy to start that I have no excuse. First week should feel "too easy" so I build confidence and consistency.

Include exact rest times, exact reps, and clear descriptions. Assume I know nothing about fitness. Make it impossible to do wrong.

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Get Fit in My Living Room

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