Personalised workout plan Getinshape.ai

Craig's workout plan

Personalised workout plan Getinshape.ai

Craig's workout plan

Build muscle with 3 outdoor bodyweight sessions each week, lasting 45 minutes. Train using straight sets in a slow, controlled pace during the session.

Workout one

  1. Warm-up (5 min):
  • Jumping jacks: 2 minutes

  • Bodyweight squats: 2 minutes

  • Arm circles: 1 minute

  1. Main Workout (35 min):
  • Push-ups: 3 sets x 10-12 reps

  • Bodyweight squats: 3 sets x 15-20 reps

  • Lunges: 3 sets x 10 reps per leg

  • Plank: 3 sets x 30-45 seconds

  • Dips (using a sturdy surface): 3 sets x 10-12 reps

  1. Cool Down and Stretching (5 min):
  • Gentle stretching for major muscle groups

Workout plan

Workout two

  1. Warm-up (5 min):
  • Jumping jacks: 2 minutes

  • Bodyweight squats: 2 minutes

  • Arm circles: 1 minute

  1. Main Workout (35 min):
  • Push-ups: 3 sets x 10-12 reps

  • Bodyweight lunges: 3 sets x 12 reps per leg

  • Plank to alternating toe touch: 3 sets x 12 reps

  • Bodyweight rows (using a horizontal bar or sturdy surface): 3 sets x 10-12 reps

  • Glute bridges: 3 sets x 15 reps

  1. Cool Down and Stretching (5 min):

• Gentle stretching for major muscle groups

• Gentle stretching for major muscle groups

Workout three

  1. Warm-up (5 min):
  • Jumping jacks: 2 minutes

  • Bodyweight squats: 2 minutes

  • Arm circles: 1 minute

  1. Main Workout (35 min):
  • Push-ups: 3 sets x 10-12 reps

  • Bodyweight squats: 3 sets x 15-20 reps

  • Lunges: 3 sets x 10 reps per leg

  • Plank: 3 sets x 30-45 seconds

  • Dips (using a sturdy surface): 3 sets x 10-12 reps

  • Push-ups: 3 sets x 10-12 reps

  • Bodyweight squats: 3 sets x 15-20 reps

  • Lunges: 3 sets x 10 reps per leg

  • Plank: 3 sets x 30-45 seconds

  • Dips (using a sturdy surface): 3 sets x 10-12 reps

  1. Cool Down and Stretching (5 min):

• Gentle stretching for major muscle groups

• Gentle stretching for major muscle groups

Workout notes for Craig
  • Aim for a slow and controlled pace during each exercise.

  • Focus on proper form to prevent injuries.

  • Adjust repetitions based on individual comfort and fitness level.

  • Stay hydrated and listen to your body.

Craig's workout plan was created just for him using AI