Chat GPT general strength and conditioning program:

General Strength & Conditioning Program (30 min)

Frequency: 2x/week (e.g., Tue & Fri)
Equipment: Dumbbells or kettlebells, resistance band, timer, mat (optional)

Warm-Up (5 min)

  • Cat-Cow – 30 sec

  • World’s Greatest Stretch (alternating sides) – 1 min

  • Bodyweight Squats – 10 reps

  • Arm Circles – 20 sec each direction

  • March or Jog in Place – 1 min

  • Glute Bridge – 10 reps

Purpose: Increase blood flow, mobilize joints, prep muscles.

Strength Circuit (20 min)

Instructions: Perform each exercise for 40 sec work, 20 sec rest. Complete all 6 exercises, then rest 1–2 minutes. Repeat for 2–3 rounds depending on time/fitness level.

  1. Goblet Squat (Lower body push)

    • Hold weight at chest, squat to depth you can control.

    • Focus on even weight through feet.

  2. Push-Up or Elevated Push-Up (Upper body push)

    • Keep core tight, elbows at ~45°.

    • Modify with knees on floor or hands on bench if needed.

  3. Romanian Deadlift (Lower body hinge)

    • Hold dumbbells or kettlebell, soft knees, hinge at hips, keep back flat.

  4. Bent-Over Row (Upper body pull)

    • Pull weight towards ribs, squeeze shoulder blades.

  5. Side Plank with Hip Lift (Core lateral stability)

    • 20 sec per side. Modify with knees bent if needed.

  6. Farmer Carry (Full body stability & grip)

    • Walk with weights at sides, core engaged, shoulders back.

Conditioning Finisher (5 min)

Option A – Low Impact:

  • EMOM (Every Minute on the Minute)

    • 8–10 Kettlebell Swings or Dumbbell Thrusters

    • Jump Rope or Fast March for the remainder of the minute

    • Repeat for 5 rounds.

Option B – Higher Impact:

  • 30 sec Jump Squats or Burpees

  • 30 sec Rest

  • Repeat 5x

Cool-Down (2–3 min)

  • Child’s Pose – 30 sec

  • Seated Forward Fold – 30 sec

  • Chest Opener Stretch – 30 sec

  • Figure-4 Glute Stretch – 30 sec each side

💡 Progression tips:

  • Increase weight, number of rounds, or work duration over time.

  • Keep rest periods short for conditioning focus, slightly longer for strength focus.

  • Alternate between heavier, slower lifts one week and faster-paced circuits the next to keep adaptation fresh.