building tennis strength with ai (no personal trainer) скачать в хорошем качестве

building tennis strength with ai (no personal trainer)

No trainer? No problem. 14 day tennis off-season training plan. 🎾 - To be transparent: I’ve always been active, but the gym? I was completely clueless. Instead of paying for an expensive trainer, I asked Gemini to build me a custom 14-day workout plan specifically focused on the two things I needed most: Tennis Strength and Posture. Whether you're a tennis lover looking to level up your game or someone just trying to stay active for the holidays, I hope this journey inspires you to take those "baby steps" toward your goals. 🐾 - [ In this video ] ✦ My custom AI-generated tennis workout plan. ✦ Overcoming the struggle of "monotone" cardio. ✦ Real talk on gym anxiety and body positivity. ✦ Tips for staying consistent when you're sore or demotivated. [ 14-Day Tennis & Posture Gym Plan 📋📋📋 ] Goal: 60-min daily habit, low-to-high cardio Schedule: • Day 1: Workout B + 10m Cardio • Day 2: Workout A + 12m Cardio • Day 3: Active Recovery (20m Walk + Wall Angels) • Day 4: Workout B + 15m Cardio • Day 5: Workout A + 18m Cardio • Day 6: Cardio Focus (20m Intervals) + Core Circuit • Day 7: FULL REST • Day 8: Workout B + 20m Cardio • Day 9: Workout A + 22m Cardio • Day 10: Active Recovery (20m Walk + Yoga) • Day 11: Workout B + 25m Cardio • Day 12: Workout A + 25m Cardio • Day 13: Cardio Peak (30m Continuous) • Day 14: FULL REST //// Workout A (Push/Quads/Abs) 3-4 Rounds, 90s rest 1. Goblet Squats (12 reps) 2. Push-Ups (To failure) 3. DB Overhead Press (10 reps) 4. Bicycle Crunches (20 reps) 5. Plank (60s) //// Workout B (Pull/Glutes/Posture) 3-4 Rounds, 90s rest 1. DB Deadlifts (12 reps) 2. Bent-Over Rows (12 reps) 3. Reverse Lunges (10/side) 4. Superman Extensions (15 reps) 5. DB Lateral Raises (12 reps) //// Core Circuit (Day 6 & 13) 1. Planks (60s) 2. Russian Twists (20 reps) 3. Leg Raises (15 reps) 4. Bird-Dog (10 slow reps) 5-Min Dynamic Warm-up //// Dynamic Warmup Perform 1 minute each to wake up joints:  • Arm Circles: 30s forward, 30s back (Shoulder mobility). • Leg Swings: 30s side-to-side, 30s front-to-back (Hip mobility for tennis). • Cat-Cow Stretch: 1m on all fours (Wakes up the spine). • Bodyweight Squats: 1m slow reps (Warms up glutes/knees). • World's Greatest Stretch: 1m total (Deep lunge with a torso twist). The Ideal Flow: Warm-up → Weights → Cardio → Cool Down. [ chapters ] 00:00 gym problem 00:20 ai workout plan 00:59 day 1: reality check 03:09 day 2: tennis training 04:42 day 3: active recovery 05:08 day 4: posture day 06:15 day 5: can't finish the run 08:04 day 6: 20min run + core 09:46 day 8: start week 2 11:00 day 9: 22min run 11:25 day 11: exhausted 12:34 day 12: NYE 25min run 13:35 last day: 30min run 15:22 i made it! reflections