Achieving an athletic body is easier said than done. You need to perform the right exercises along with the right number of sets and reps.
What if one workout could deliver that athletic body? Just perform the same workout over and over, and over time you can achieve the athletic body of your dreams. That is, if you don’t get too bored from doing the same workout over and over.
In this article, we turn to the insights provided by ChatGPT, an advanced AI language model developed by OpenAI, to guide us through an effective and comprehensive workout plan.
Let’s get to it.
What is ChatGPT
Before we get to the workout we should probably go over exactly what ChatGPT is and how it works.
For this answer, I asked ChatGPT to explain what it was. I figured it knew better than me.
Here is what Chat GPT had to say:
ChatGPT is an advanced AI language model developed by OpenAI. Trained on vast amounts of internet data, it can generate human-like text responses. Powered by a transformer neural network architecture, ChatGPT understands the relationships between words and phrases. It excels in conversational interactions, allowing it to ask questions, provide explanations, and generate creative content. While impressive, ChatGPT has limitations.
It lacks real-world experiences, may produce incorrect responses, and struggles with ambiguity. OpenAI continuously works to improve its capabilities and ensure responsible use of AI technology. With ChatGPT, users gain access to a knowledge-rich resource for engaging conversations and exploring diverse topics.
We should also cover what an athletic body is just so people know what exactly we are talking about.
An athletic body is a body that is made to perform well rather than look good, although they do look good.
An athletic body is a combination of strength, power, agility, endurance, mobility, flexibility and speed. Of course, the sports that you are performing will dictate the specific emphasis on certain attributes. For instance, a track athlete may prioritize speed and explosive power, while a gymnast may focus on flexibility and balance.
Regardless, an athletic body represents the pinnacle of physical fitness and serves as a testament to the dedication and hard work put into training and maintaining a well-rounded and capable physique. It not only enables individuals to excel in their chosen sports but also enhances overall health, confidence, and a sense of accomplishment.
I didn’t change any of the words but I did format it a bit so it is easier to follow.
I asked ChatGPT, “Give me the best single workout for an athletic body”
Here is the response:
While consistency and a well-rounded workout routine are key for achieving an athletic body, if you’re looking for an intense single workout that targets multiple muscle groups and incorporates cardiovascular exercises, you can try the following circuit-style workout:
Warm-up:
Begin with 5-10 minutes of light cardio, such as jogging or jumping jacks, to increase your heart rate and warm up your muscles.
Circuit workout
Perform the following exercises in a circuit format, moving from one exercise to the next with minimal rest. Complete the circuit for a total of 3-4 rounds. Adjust the weights and repetitions according to your fitness level.
Burpees: 10-12 repetitions
Start in a standing position, then squat down, place your hands on the floor, and kick your legs back into a plank position. Quickly reverse the movement by jumping your feet forward, standing up, and jumping vertically with your arms extended overhead.
Dumbbell or Barbell Squats: 10-12 repetitions
Hold a dumbbell or barbell across your upper back, with feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, then return to the starting position.
Push-ups: 10-12 repetitions
Assume a plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest touches the floor, then push back up to the starting position.
Lunges: 10-12 repetitions per leg
Step forward with one leg, lowering your body until both knees are at a 90-degree angle. Push back up and repeat with the other leg.
Dumbbell or Kettlebell Rows: 10-12 repetitions per arm
Place one knee and the same-side hand on a bench for support, holding a dumbbell or kettlebell in the other hand. Pull the weight up towards your ribcage, squeezing your shoulder blade, then lower it back down.
Mountain Climbers: 10-12 repetitions per leg
Assume a push-up position and bring one knee towards your chest, then quickly switch legs in a running motion while keeping your upper body stable.
Jumping Lunges: 10-12 repetitions per leg
Start in a lunge position and jump explosively, switching the position of your legs mid-air. Land softly and immediately repeat on the other side.
Cardio
Cardio finisherAfter completing the circuit, finish the workout with an intense burst of cardiovascular exercise.
Sprints:
Perform 4-6 sprints of 30 seconds each. Sprint at maximum effort, either on a treadmill or outdoors.
Cool-down:
Finish the workout with 5-10 minutes of light cardio and stretching exercises to gradually lower your heart rate and promote muscle recovery.
Remember to listen to your body, modify the exercises as needed, and prioritize proper form over speed or weight. It’s crucial to consult with a fitness professional or trainer before attempting high-intensity workouts to ensure they align with your current fitness level and any specific limitations or considerations you may have.
Is This Workout Any Good?
For getting an athletic body I would say yes, it’s pretty good. It works all of the muscle groups and features a lot of compound exercises. It also has some sprints at the then which is another great exercise for an athletic body.
Overall I would say ChatGPT did a pretty good job.
Now let’s try the same thing but let’s do a workout for athletic performance instead.
Best Workout For Increased Athletic Performance
We’ve covered the best workout for an athletic body is, and now let’s see about the best workout for increased athletic performance.
This time I told ChatGPT to “Give me the best single workout for increased athletic performance.”
This was the result:
While a single workout cannot guarantee optimal athletic performance, incorporating a comprehensive routine that targets various aspects of fitness can contribute to improvements over time. Here’s a suggested single workout that incorporates exercises to enhance strength, power, agility, endurance, and speed:
Warm-up:
Begin with 5-10 minutes of light aerobic exercise to raise your heart rate and warm up your muscles.
Perform sets of power cleans to improve explosive power, full-body strength, and coordination. Start with lighter weights and focus on proper technique. Aim for 3-4 sets of 5-8 repetitions.
Squats:
Include barbell squats to strengthen the lower body and improve overall lower body power. Perform 3-4 sets of 8-12 repetitions with challenging weights while maintaining proper form.
Plyometric Box Jumps
Incorporate plyometric box jumps to develop lower body power, explosive strength, and agility. Perform 3 sets of 8-10 repetitions, focusing on maximizing height and landing softly.
Sprints
Include sprinting to improve speed, acceleration, and cardiovascular fitness. Perform 6-8 sets of 40-60 meter sprints at maximum effort, allowing ample rest between each set.
Agility Drills:
Incorporate ladder drills, cone drills, and shuttle runs to enhance agility, quickness, and change of direction ability. Perform a variety of drills focusing on speed and precision.
Medicine Ball Throws
Use medicine ball throws to develop upper body power and rotational strength. Perform exercises like overhead slams, chest passes, and rotational throws. Aim for 3-4 sets of 6-10 repetitions.
Core Exercises: Strengthen your core with exercises like planks, Russian twists, and hanging leg raises. Perform 2-3 sets of 12-15 repetitions for each exercise.
Cool-down: Finish the workout with 5-10 minutes of light cardio, followed by static stretching to promote muscle recovery and flexibility.
Remember, this workout is just a single session. Consistency, proper nutrition, adequate rest, and an overall training program tailored to your specific sport and goals are crucial for long-term athletic performance improvements. Consult with a fitness professional or coach to design a comprehensive plan that suits your needs and abilities.
Is This Workout Any Good?
Overall not a bad job by ChatGPT with this one either. This one has exercises for power, strength, explosiveness, agility, and cardio, everything you would want really.
That said, while power cleans are excellent, I would switch them out for a different exercise for people who don’t know how to do them; they can have a steep learning curve. Maybe switch them out with trap bar deadlifts.
Overall not a bad job by ChatGPT on giving a workout for an athletic body and a workout for athletic performance. It did a pretty good job of ticking all the boxes on all the main exercises you would want to hit for either an athletic body or general athletic performance.
That said, it’s just one workout. If you feel like doing the same workout every time have at it, but most people need some variety.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
