How do I actually follow this bodyweight workout once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: Climber building grip, pulling strength, core and antagonist balance. It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.

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Bodyweight · Get stronger

Front-lever core & antagonist circuit

Q: What is the best ChatGPT prompt for a bodyweight workout like this?

Use the research-backed prompt on this page: "Write me a 30-minute bodyweight core and antagonist circuit for an intermediate climber, designed to balance climbing's pulling load. Warm-up (5 min): arm circles, 10 cat-cows, 10 scapular push-ups, 10 band or bodyweight…" Copy the full version with the button above, it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable bodyweight workout you can run hands-free in sweatcue.

Intermediate · 25–39 · ~30 min

Tension core work plus push and wrist balance, no equipment beyond a bar. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole bodyweight workout hands-free.

Session at a glance

Duration~30 min

FormatSets, reps & timed rest

FocusCore & antagonist

IntensityControlled

Equipmentdumbbells, band

Best forGet stronger, intermediate

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Write me a 30-minute bodyweight core and antagonist circuit for an intermediate climber, designed to balance climbing's pulling load. Warm-up (5 min): arm circles, 10 cat-cows, 10 scapular push-ups, 10 band or bodyweight pull-aparts, and 5 slow hollow-body rocks. Main circuit, 3 rounds with 60 sec rest between rounds: 1) Front-lever progression (tuck or advanced-tuck), hold for 8-12 seconds, scaling the tuck so it's hard but clean; 2) Push-ups, 10-12 reps at a controlled tempo (stop 1-2 reps short of failure); 3) Hollow-body hold, 20-30 seconds; 4) Wrist curls and reverse wrist curls with a light dumbbell or band, 12 reps each; 5) Side plank, 20-30 seconds per side. Tell me how to scale the front lever up or down, give form cues for each move, and explain why the push and wrist work matters for a climber. Finish with 3 min of forearm and chest stretching.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Climbing heavily loads the pulling muscles and flexor side of the forearm; adding push-ups and wrist extensor work is a sensible way to balance that, though direct evidence that antagonist training prevents climbing injuries is limited. Core anti-extension holds like front levers and hollow holds train the trunk tension climbing demands. The strength principles here (controlled effort short of failure) are well supported; the climbing-specific carryover is reasoned, not proven.

Sources: Klika & Jordan, ACSM's Health & Fitness J 2013 (HIIT / bodyweight circuits); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

Who this workout is for

Built with one person in mind: Climber building grip, pulling strength, core and antagonist balance.

You’re an intermediate-level trainer and you want to get measurably stronger.
You have access to the kit it calls for: dumbbells, band.
You want a single, repeatable bodyweight workout you can drop into your week.

Who should adapt or skip it

It’s low-risk for healthy adults. Scale the loads and reps to your own level rather than copying the top of every range on day one.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 3 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	·	●	·	●	·	·
Week 2	●	·	●	·	●	·	·

● This session· Rest, a walk, or light mobility

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

More bodyweight & related workouts

WeightsWeighted pull-up & grip session HIITPower-endurance climbing intervals MobilityClimber's shoulder, hip & wrist mobility Weights · PlanAntagonist-balance plan for climbers (6 weeks)

New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.