I have been the absolute worst at keeping track of my workout for the past couple weeks. I'll get back on track this week. Part of it is that I'm not on a consistant program, i.e. the Flagship or something similar. Instead I've been using ChatGPT to program my workouts. ChatGPT is no substitute for 1:1 coaching, or even following a good online coaching program, but in the age of workouts on YouTube and Social Media it's been nice to have a resource that I can go to and write a prompt asking for a 30 min workout that incorporate specific movements, a warm up, and a finisher, like I did the other day: "For a 30-minute kettlebell workout incorporating thrusters, two-handed swings, halos, snatches, and Turkish Get-Ups, plus a 3-minute warm-up and a finisher, here's a structured plan: ### 3-Minute Warm-Up - **Jumping Jacks:** 1 minute - **Arm Circles:** 30 seconds (15 seconds each direction) - **Bodyweight Squats:** 1 minute ### Main Workout (Approx. 24 Minutes) Divide the workout into circuits for efficiency, aiming to complete each exercise with minimal rest between them and 1-2 minutes rest between circuits. - **Circuit 1:** Repeat for 2 rounds - **Kettlebell Halos:** 8 reps each direction - **Kettlebell Thrusters:** 10 reps - **Rest:** 30 seconds between exercises, 1 minute after the circuit - **Circuit 2:** Repeat for 2 rounds - **Two-Handed Kettlebell Swings:** 15 reps - **Kettlebell Snatches:** 5 reps per arm - **Rest:** 30 seconds between exercises, 1 minute after the circuit - **Circuit 3:** Repeat for 2 rounds - **Turkish Get-Ups:** 2 reps per side - **Rest:** 1-2 minutes after completing both sides ### Finisher (Approx. 3 Minutes) Aim to increase the intensity here for a strong finish. - **Two-Handed Kettlebell Swings:** 3 sets of 20 seconds of swings, 10 seconds of rest ### Notes: - **Intensity:** Adjust the number of reps based on your fitness level and the weight of the kettlebell. The goal is to keep the intensity high but manageable within each circuit.

Some progress news: - I've completely transitioned to using my 12-kg bell as my standard bell. The 15-lb bell is now my warm-up bell, and it feels like nothing! - I've been incorporating the 16-kg bell as set in my routine. I mentioned earlier that I would jump back into the Flagship Program; that didn't happen. After programming with ChatGPT and watching some of my favorite IG KB Coaches, I put together a personalized complex instead: - SA Row - SA Deadlift - SA Clean - Front Rack Squat - Push Press or Rotational Push Press - Snatch R/L = 1 Round 5 rounds R1 (warm-up) 15-lbs R2, R3 12-kgs R4 16-kgs R5 12-kgs I finished with a bunch of Swings, Halos, and Around the Worlds: 1 2H followed by 1 2H American Swings 10 x 2 rounds 12-kg/16kg 10 R/L AtW 5R/5L Halos 10 Tactical 1H Swings 12-kg This was a great workout. The only movement I didn't do yesterday was TGU, but I worked out outside, which made up for it.

@Brandon Whisonant Welcome!

@Jacob Dubois welcome!

Nice work!

Welcome!

@Michael Nørgaard When I tuck my chin I can feel discomfort in the area.

@Michael Nørgaard that is a really good question. Let me talk to my Chiro about that. I haven’t seen him in a few months, and this would be a good time for a visit.