Home Workout Designer

Purpose

Gyms are great, but they are not required. This skill helps you build effective workouts using just your bodyweight or minimal equipment. No more excuses about not having a gym membership or equipment.

When to Use

Use this Skill when you need to:

• Exercise without a gym membership
• Work out while traveling
• Build a home workout routine
• Train with minimal or no equipment
• Save time by skipping the gym commute

Step-by-Step Process

Step 1: Assess Your Home Setup

What are we working with?

Ask these questions:

• "What equipment do you have, if any?" (none, resistance bands, dumbbells, pull-up bar)
• "How much space do you have?" (bedroom, living room, backyard)
• "Any neighbors below you?" (impacts jumping exercises)
• "What is your fitness level?" (complete beginner, some experience, advanced)

Equipment tiers:

• Level 0: Zero equipment (bodyweight only)
• Level 1: Resistance bands or light dumbbells
• Level 2: Dumbbells (adjustable or set) + pull-up bar
• Level 3: Barbell, bench, or more

Output Variable: home_setup

Step 2: Select Exercise Categories

Cover all movement patterns.

The 6 Fundamental Movements:

1. Push (horizontal): Push-ups, dips
2. Push (vertical): Pike push-ups, handstand work
3. Pull (horizontal): Rows (table, band, or towel)
4. Pull (vertical): Pull-ups, chin-ups
5. Squat/Legs: Squats, lunges, step-ups
6. Hinge/Posterior: Glute bridges, RDLs, good mornings
7. Core: Planks, dead bugs, mountain climbers

For each movement, have:

• Beginner version
• Intermediate version
• Advanced version
• Equipment variation (if they have gear)

Output Variable: exercise_categories

Step 3: Build Progressions

Bodyweight training = mastering progressions.

Push-up progression:

1. Wall push-ups
2. Incline push-ups (hands on chair/counter)
3. Knee push-ups
4. Full push-ups
5. Decline push-ups
6. Archer push-ups
7. One-arm push-up progressions

Squat progression:

1. Assisted squats (holding something)
2. Bodyweight squats
3. Pause squats
4. Bulgarian split squats
5. Pistol squat progressions

Row progression (without equipment):

1. Wall rows
2. Table rows (under a sturdy table)
3. Towel rows (with partner or door anchor)
4. Inverted rows (if bar available)

Ask: "Where are you in these progressions?"

Output Variable: progressions

Step 4: Design Workout Format

Choose the right structure.

Circuit Training (best for time efficiency):

• 4-6 exercises, minimal rest between
• Rest 1-2 min after each circuit
• Repeat 3-4 rounds
• Great for conditioning + strength

Straight Sets (best for strength focus):

• Do all sets of one exercise before moving on
• 60-90 sec rest between sets
• Better for progressing on specific movements

EMOM (Every Minute on the Minute):

• Set timer for 1 minute
• Do X reps at the start of each minute
• Rest remainder of minute
• Great for practice and conditioning

AMRAP (As Many Rounds As Possible):

• Set timer for 10-20 minutes
• Complete circuit as many times as possible
• Track total rounds for progress

Output Variable: workout_format

Step 5: Create the Workout Plan

Build the complete program.

Sample Week Structure:

• Day 1: Upper body focus
• Day 2: Lower body focus
• Day 3: Rest or active recovery
• Day 4: Full body
• Day 5: Rest
• Day 6: Conditioning/cardio
• Day 7: Rest

For each workout, include:

• Warm-up (5 min)
• Main workout (15-30 min)
• Cool-down/stretch (5 min)
• Progression notes

Output Variable: workout_plan

Step 6: Add Intensity Techniques

Make bodyweight harder without equipment.

Tempo manipulation:

• Slow negatives (3-5 seconds down)
• Pause at bottom
• Explosive up, slow down

Volume techniques:

• Add reps each week
• Add sets each week
• Decrease rest time

Mechanical advantage:

• Elevate feet (push-ups, dips)
• Reduce base of support (single leg)
• Add pauses or isometric holds

Output Variable: intensity_techniques

Step 7: Generate Home Workout Plan

Create the complete document.

Create a document titled "Your Home Workout Plan" with everything.

Output Format

Your Home Workout Plan

EQUIPMENT: [What you have]
SPACE: [Available area]
LEVEL: [Beginner/Intermediate/Advanced]

WEEKLY SCHEDULE:
- Day 1: [Focus]
- Day 2: [Focus]
...

---

WORKOUT 1: [Name]
Time: [X] minutes
Format: [Circuit/Straight sets/EMOM]

Warm-up (5 min):
- [Movement] x 30 sec
- [Movement] x 30 sec
- [Movement] x 30 sec

Main Workout:
[Format-specific instructions]

1. [Exercise] - [Sets/Reps/Time]
   Beginner: [Modification]
   Make it harder: [Progression]

2. [Exercise] - [Sets/Reps/Time]
   Beginner: [Modification]
   Make it harder: [Progression]
...

Cool-down (5 min):
- [Stretch] x 30 sec
- [Stretch] x 30 sec

---

PROGRESSION PLAN:
Week 1-2: [Starting point]
Week 3-4: [Increase]
Week 5+: [Next progression]

NO-NOISE ALTERNATIVES:
[For jumping exercises if needed]

Tools

• basile_create_document - Save your home workout plan

Example

Input: Complete beginner, no equipment, small apartment, can not make noise (neighbors below)

Output:

EQUIPMENT: None (bodyweight only)
SPACE: Small apartment
LEVEL: Beginner
NOTE: No jumping (neighbor-friendly)

WEEKLY SCHEDULE:
- Monday: Upper Body
- Wednesday: Lower Body
- Friday: Full Body
- Other days: Rest or walking

---

WORKOUT 1: UPPER BODY
Time: 20 minutes
Format: Circuit x 3 rounds

Warm-up (5 min):
- Arm circles x 30 sec
- Cat-cow stretch x 30 sec
- Wall push-ups (warm-up pace) x 30 sec

Circuit (3 rounds, 45 sec rest between rounds):

1. Incline Push-ups (hands on counter) - 3 x 8-10
   Easier: Wall push-ups
   Harder: Lower the incline or full push-ups

2. Table Rows - 3 x 8-10
   (Lie under sturdy table, pull chest to table)
   Easier: Stand closer to vertical
   Harder: Elevate feet

3. Pike Push-ups - 3 x 6-8
   (Hips up, head toward floor)
   Easier: Reduce range of motion
   Harder: Feet elevated

4. Plank - 3 x 20-30 sec
   Easier: Knee plank
   Harder: Plank shoulder taps

Cool-down:
- Doorway chest stretch x 30 sec each side
- Cross-body shoulder stretch x 30 sec each

---

PROGRESSION PLAN:
Week 1-2: Complete as written, focus on form
Week 3-4: Add 2 reps to each exercise
Week 5+: Move to harder variation or add 4th round