Workout Logic: ChatGPT and AI Kettlebell Experiments (and some workouts to do)

Even if we don’t run in the same social circles, recently it’s hard to go a day without hearing some mention of AI tools such as ChatGPT and their implications for any given industry, subject of study, commercial enterprise, etc. Those who know me from “real life” also know that I’ve harped on the fact that we must know the “why” behind certain types of decisions etc. Buzzwords and headlines aside, I’ve been on this since the mid-90s when I had to follow one of the most insipid and uninformative follow along tutorials for PowerPoint (yes it existed back then, haha). Literally the instructions were as non-descriptive as “press the red button” with no explanation as to why. Guess what, people! If you don’t know why you’re pressing the red button, when it’s made to be blue or green in the next update you’re going to not know what to do. Likewise, if we don’t know enough of what we’re doing in computer programming, UX design, strength training, or any other given subject, we’re not going to be able to properly leverage the results of our new AI tools.

Why You Can’t Really Replace Your Coach or Personal Trainer Yet…

For the past few years, I’ve noticed that app makers, IoT hardware manufacturers, and startups of all varieties are keen on the idea of replacing the human element, the “costly” coach, etc. And yet time after time, the demos and end products fall short. It could be something as simple as whoever is developing this “solution” just doesn’t get it in the first place and for whatever egotistical reason has not reached out to consult a subject matter expert or really anyone else. Maybe they remember floundering through PE class and that’s that–in many cases they haven’t really thought outside their own bodily situations. This is unfortunately rampant in tech, and most obviously (and painfully) evident when we start looking at accessibility issues. Don’t get me started on this harmful failure of imagination. And yet these are often the minds behind so many of these fully automatic attempts at making an exercise product which will in theory “replace your personal trainer”.

On one hand, I get it. In 2008-2009 I was so stymied at trying to find a personal trainer who was in tune with my own goals that I earned an ACE certification myself. Soon after, I went for my RKC certification in 2010 after training with someone who GOT IT for a full year – and helped me get the results and skills I needed for both my own certification (along with continued success) and beyond.

Human Solutions for Human Bodies

None of what I have done and am continuing to do with my strength and fitness would have been possible without the in person interaction and attentive coaching of a human being. A really PICKY human being–to the level that others who are not as driven would eventually give up. Try and put that in your app. The devil’s advocate side of me does realize that there is a segment of the exercising (or aspiring to exercise regularly) population who would at least respond to lesser products if they’re trying to just get active at all, or build good health habits. And that’s great. I fully respect any attempts to “get off the couch” as it were. Having something remind you to walk around a little every so often, drink water, etc. can be useful. But, don’t expect that fully automated “solutions” are tailored to your situation at all. That being said, good enough can sometimes be good enough for the moment – and if it gets someone off the couch then that’s excellent.

Notable at-home and app-based exceptions are Peloton and Apple Fitness – but when you interact with either of them, you’ll notice that there’s a strong human element as the people in the livestreams or recordings are very engaging, encouraging instructors and coaches. When people talk about those programs this is something which seems to come up in discussion–and why they like the programs. Both also seem to have a variety of shapes, sizes, and are overall very inclusive. I worry that a lot of the AI-generated content and related products will not necessarily be trained on data that is similarly varied. This is a tiny piece of a larger problem.

On the flip side of that, those of us who are experienced, and who continue to sharpen our skills will also find some benefit from working with new AI tools such at ChatGPT. However – upon some recent experiments I noticed very quickly where this all falls short. And why working from a book (such as Master the Kettlebell) from a respected expert who lays out the logic of their workouts can be that much more powerful. MTK specifically outlines a solid push-pull approach. Likewise, Dan John’s many books explore hitting five basic human movement patterns in each session. Both of these proven approaches are very compatible by the way – if you know why you are choosing the exercises, their order in the session, etc.

Know the WHY of Your Workout and Exercise Choices

Do you know why you’re choosing to superset a particular pair of exercises? Why you’re deadlifting in this session but not tomorrow? The order in which you’re doing everything? Are your workout sessions making you stronger or just simply more tired and hungry? Are you choosing moves with a higher than necessary risk of injury or which may be contraindicated for you?  These are all things that a good coach can help you with if you don’t already know the answers. If you don’t know these answers, now is not the time to use AI generated workouts.

Not surprisingly, most of my workouts (and weekend challenge workouts) include an evolving joint mobility warmup, push-pull elements, strength challenges, and at least a bit of metabolic conditioning. The percentage of each will vary from session to session–or dialed back if say I’m coping with seasonal allergies etc. All of these conditions and more (what equipment is available, are we outdoors or indoors) are factored into how I design a given session–every time. There’s an ever-evolving mental algorithm in my head that I’ve even considered attempting to bring out and automate for my own ends. But – it’s still just faster to pull on my experience and write it all out with a pen in one of those infamous notebooks you’ve seen if you’ve trained with me in the past 11 years.

The AI and ChatGPT Hype (and Horror)

There’s more than a fair share of extreme hype, get-rich-quick scammers, scaremongering, and shock journalism out there–and info from “industry experts” which we should question. (Are they really “concerned about humanity” or are they just trying to corner the market on something slightly upstream? Yeah, Elon, I’m talking about you.) The truth is, these are new tools–potentially powerful ones–that we can all benefit from, if and only if they’re created well and used responsibly. Those are big ifs and we still need to define “created well” and also “used responsibly”.

Meanwhile, the general public is not even up to speed on basic media literacy or internet literacy, and I’m not going to assume that they’re at the point to consider how to responsibly interact with AI-generated anything. We all have that one friend/aunt/uncle who was already falling for really stupid urban legends back in the day with their battle cry of “but I heard it was on Oprah!” AI generated content and deepfakes will just put that obnoxious and potentially dangerous concept on hyperdrive. I’ve already had to explain to someone that the “photos they found from Burning Man in 1963” were generated on Midjourney–when it even had “midjourney” written in the caption and that a short google search would turn up that Burning Man began on a beach in the mid 80s. I’ve long believed that people see what they want to see, for good of for bad. Politics aside, we’ve all seen the horrific social damage from untruths being shared on a mass level.

The amount of drama-rama-ding-dong going on with that recent episode of 60 Minutes seemed tailor made to scare older people–complete with a bunch of weird Biblical references and unnecessarily dramatic clap trap. Stop freaking out our seniors, you bunch of TV weirdos!

As with All Things AI and ML, the Training Data is Very Important

Is it scouring the internet at large with all of its brilliance but also misinfo, disinfo, and straight up charlatanism? If you’ve worked with artificial intelligence (AI) or machine learning (ML) at any level, you know that the training data determines how good the end product will be. I’m less interested in how a generally trained model pulls info from the internet and more interested in how I can create something trained with my information and insights–as well as from respected, proven sources. As it is currently, we’re not entirely sure where ChatGPT is getting its info when it generates something like the example below:

Fortunately, by writing better prompts and providing examples, we CAN train and coax it into writing better and better answers. Though at this time, the amount of knowledge and effort required for this often more than us just calling in an expert or applying our own expertise. Straight away. Here’s a strong example in a completely different industry (Industrial Automation) where across two blog posts, they explore these important topics: Can ChatGPT do some of our highly specialized work for us, and What does it take for ChatGPT to be coaxed into doing this work correctly? While the example above (and which will be examined in greater detail below) isn’t off to a terrible start, there’s some issues worth discussing. I’ve chosen to prompt it for a “kettlebell fat loss workout” in particular since there will be a fair amount of info that would have been online in time for it to gather info (ChatGPT was trained on. Also understand that because ChatGPT has been pulling info from the internet, it can essentially plagiarize without you knowing

Now, I will present a couple of workouts that ChatGPT generated, and then my own “corrected” versions along with why I’ve made the particular changes. Are the ChatGPT generated workouts terrible? No, actually they’re bad. But, again what people don’t understand sometimes is that AI can’t create NEW ideas. But, it can help us with a starting point, or maybe exercises or rep ranges we haven’t used in a while. That being said – here’s the workouts.

Example 1: ChatGPT-3.5, prompt: “Write a kettlebell workout for fat loss”

Kettlebell workouts are great for fat loss because they combine strength training and cardio in one exercise. Here’s a kettlebell workout that can help you burn fat:

1. Kettlebell Swings: Hold the kettlebell with both hands, stand with feet shoulder-width apart, and keep your arms straight. Swing the kettlebell back between your legs, then thrust your hips forward and swing the kettlebell up to shoulder level. Do 3 sets of 20 reps.
2. Goblet Squats: Hold the kettlebell with both hands, stand with feet shoulder-width apart, and hold the kettlebell at chest level. Bend your knees and lower your hips until your thighs are parallel to the ground. Push back up to the starting position. Do 3 sets of 12 reps.
3. Kettlebell Deadlifts: Stand with feet shoulder-width apart, hold the kettlebell with both hands in front of you. Hinge at the hips, keeping your back straight and lower the kettlebell towards the ground. Lift the kettlebell back up to the starting position. Do 3 sets of 10 reps.
4. Kettlebell Lunges: Hold the kettlebell with both hands at chest level. Step forward with your right leg and lower your hips until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side. Do 3 sets of 12 reps on each leg.
5. Kettlebell Turkish Get-Ups: Lie on your back with your left arm extended overhead and the kettlebell in your right hand. Bend your right knee and place your right foot on the ground. Press the kettlebell up towards the ceiling and use your left arm to prop yourself up onto your left elbow. Then, push up onto your left hand, lift your hips, and slide your left leg under your body until you are in a kneeling position. Stand up and then reverse the movement to return to the starting position. Do 3 sets of 5 reps on each side.
6. Kettlebell Figure-8s: Stand with feet shoulder-width apart and hold the kettlebell in your right hand. Swing the kettlebell between your legs and around your left leg, then back up to your right hand. Pass the kettlebell to your left hand and swing it around your right leg, then back up to your left hand. Do 3 sets of 20 reps.

Remember to warm up properly before starting this workout and to cool down and stretch afterwards. Also, be sure to use a kettlebell that is appropriate for your strength and fitness level.

Criticism

First of all, this isn’t terrible. If someone who already knows the correct technique with kettlebells were to try it, it likely wouldn’t do any harm. It may also not be the best use of their time. The 3 sets of 12 to 20 reps is pretty standard for the old bodybuilding style workouts that have dominated the “gym scene” since the 1980s, however. So, it’s kind of interesting to see that here applied to kettlebells – who knows where ChatGPT got this “idea” and similarly, while the form instructions are not bad either, they’re not exactly spot-on in places and may or may not apply to the style of kettlebell lifting that you’ve been practicing. There’s a definite lower-body focus which isn’t terrible, but you would want to mix this up on the next session. While this still qualifies as a full body workout, I wouldn’t say it hits everything evenly. To be fair we didn’t specify a focus other than fat loss in the prompt. I’d also be really surprised if someone who is new to kettlebell swings and kettlebell get-ups would not be at least a little bit confused by the instructions. While they are not technically incorrect, there’s a lot of missing pieces. But, if you already know what you’re doing these reminders may help you dial in what you already know.

While there is no provided warmup, it was good to see that there was a reminder to warm up and cooldown with this workout and to choose an appropriate weight. Again – if you know what that means for you, good. If not – well… yikes.

While this workout is a pretty big style departure from what I do, what I teach, and how I train, I’m going to write a “corrected” version that might still be fun to try. For fun, we’ll keep the same sets and reps, but we’ll use a circuit training method to keep it all a little more interesting, allow for a little bit of a superset effect, and an overall better use of time. The get-up I moved to the beginning of the workout before we get into anything especially higher heart rate – this is done for safety and if someone is working on fat loss they may also have some heart health concerns, so staying upright after a higher intensity move like a set of swings is a good idea.

I added a push-pull for upper body with the inclusion of pushups and rows – it also gives your legs a minute if you need it.

GiryaGirl.com Version:

Warmup:

• Warmup with joint mobility exercises (joint circling sequence, pump stretch, prying goblet squat)
• Continue warmup with kettlebell get-ups, alternating sides. Beginners try six total reps, no weight, focusing on form. Intermediate try twelve reps, doing the two first reps without weight then add a kettlebell of a weight that is safe for you, even if it seems a little light – get-ups are great for warming up.
• Optional: 5-10 kettlebell deadlifts – practicing the form and continued warmup (hamstrings focus)

Circuit, 3 Rounds:

• Kettlebell swings (standard 2 hand swings, or alternating h2h “hand to hand” can be a fun variation) 10 reps for beginners, 20 reps for intermediate.
• Kettlebell goblet squats 10 reps
• Push-Ups, Standard 12-20 reps for intermediate. Beginners may wish to do knee pushups (for a shorter lever) or hands up on a bench varieties.
• Alternating kettlebell lunges, stepping backwards (personal preference but can be easier on the knees – also good practice for coming down from get-ups) 10 alternating reps for beginners, 20 alternating reps for intermediate
• Kettlebell Rows 10 each side (beginners may choose to do 5/5)
• Kettlebell Figure-8s: 5 each direction for beginners, 10 each direction for intermediate

Cool down with joint mobility sequence, pump stretch and prying goblet squat.

Again, it’s not terrible, it’s not my particular style of training – but if I was struggling to write a workout from scratch, starting with the one from ChatGPT-3.5 would be fine – since I already know what I’m doing and why.

Example 2: ChatGPT-4, Prompt: “Write a kettlebell workout for fat loss”

I decided to see what ChatGPT-4, the more advanced model would do with the identical prompt – here’s what it generated:

A kettlebell workout can be an effective way to burn fat and improve your overall fitness. Here’s a sample kettlebell workout designed specifically for fat loss. Remember to always warm up properly and maintain good form throughout each exercise to avoid injury.

Warm-up (5-10 minutes):

1. Jumping jacks: 30 seconds
2. Arm circles: 30 seconds
3. Hip circles: 30 seconds
4. Bodyweight squats: 30 seconds
5. High knees: 30 seconds
6. Butt kicks: 30 seconds
7. Cat-cow stretches: 30 seconds
8. Plank: 30 seconds

Repeat the warm-up sequence 2 times.

Kettlebell Workout (30 minutes):

1. Kettlebell Swings – 3 sets of 15 reps (45-60 seconds rest between sets)
2. Kettlebell Goblet Squats – 3 sets of 12 reps (45-60 seconds rest between sets)
3. Kettlebell Clean and Press – 3 sets of 10 reps per side (45-60 seconds rest between sets)
4. Kettlebell Single-Arm Row – 3 sets of 10 reps per side (45-60 seconds rest between sets)
5. Kettlebell Turkish Get-Up – 3 sets of 5 reps per side (60-90 seconds rest between sets)
6. Kettlebell Alternating Reverse Lunge – 3 sets of 12 reps per side (45-60 seconds rest between sets)
7. Kettlebell Russian Twists – 3 sets of 15 reps per side (30-45 seconds rest between sets)
8. Kettlebell High-Pull – 3 sets of 10 reps per side (45-60 seconds rest between sets)

Cool-down (5 minutes):

1. Hamstring stretch: 30 seconds per leg
2. Quad stretch: 30 seconds per leg
3. Calf stretch: 30 seconds per leg
4. Hip flexor stretch: 30 seconds per leg
5. Butterfly stretch: 30 seconds
6. Tricep stretch: 30 seconds per arm
7. Shoulder stretch: 30 seconds per arm

This workout combines compound movements, cardiovascular exercises, and core work to maximize fat loss while building functional strength. Be sure to choose an appropriate kettlebell weight that allows you to maintain proper form throughout the workout. As you become more comfortable with the exercises and your fitness improves, you can increase the weight or the number of repetitions to continue challenging your body. Also, don’t forget to stay hydrated and maintain a balanced diet to support your fat loss goals.

Criticism

A lot of this just looks like “variety for variety’s sake”, which can have its place. While I’m not a fan of the not-so-scientific ideas set forth by Crossfit as “muscle confusion” I do recognize that many people will stay more engaged with their workout programs if there’s a bit of variety. Do I agree with all the choices above? Not really, but they’re not necessarily harmful either–they may just waste your time.

The warmup could be fun for variety, though it may be better to go through three times – there’s a few choices that may not be the best, but again, not terrible and if you hate warmups, just going through a list like this can be a good way to get yourself to do it! Make sure to personalize your warmups to account for your lifestyle and any issues. Example: if you have a desk job, then be sure to give time and attention to those hip flexors!

I’m not keen on the order of the exercises in the main workout above, and can see that they were essentially thrown in wherever–without regard to if you’ve just done an upper body move or something high intensity. The suggested sets, reps, and rest times are again, not terrible, but I would love to know who they were actually meant for, etc.

A hidden plus of these somewhat random workouts is that you might be reminded of a move you’ve forgotten–or have forgotten “accidentally on purpose” and really need to get back into the mix. My workout partner for example really hates doing one leg deadlifts, even though they really help a couple of challenges she has. I throw it into the mix when it makes sense to do so. But if you’re working on your own you may have forgotten something and AI can remind you of that “favorite” move you love to hate.

Again, know why you are doing what you’re doing. And instead of spinning the random wheel, if you need workouts designed for you (and this is great) many excellent coaches are selling plans, or will work with you and create a custom plan to fit your goals. Or if you want to take a DIY approach, there are many really cool information-packed books which will get you well on your way.

Here are some of my favorites from Dragon Door authors (many of which I know from real life). Some of these books require you to do a little “homework” when creating your workout plans, but that’s part of the fun–and part of why they work.

For kettlebell workouts: The Hardstyle Kettlebell Challenge, Master the Kettlebell

For bodyweight only workouts: Convict Conditioning, Get Strong

For training with a variety of fun things (including kettlebells and more): The Encyclopedia of Underground Strength and Conditioning*, Neuro-Mass, DVRT (Sandbag)

What I Did Instead (weeknight example):

Warmup:

Joint Mobility warmup
3x (10 kettlebell swings, 5 goblet squats, 3/3 round the worlds)

Outdoor Circuit (5 rounds) with the 16kg kettlebell I had in the car:

• 6 Pull-ups
• 10/10 kettlebell snatches
• 6 burpees (with pushup and jump)
• 6/6 kettlebell clean+press (reclean between each one)
• 20 Kettlebell swings (2-hand or try hand to hand for fun)

Cool down with Joint Mobility and walking around!

What I Did Instead (weekend challenge example):

Here’s where the technology and random fun can come in – my workout partner and I have started an ever-growing collection of 3d-printed workout theme poker chips that I’ve been designing. We will sometimes take 25 of them each (5 of each exercise) and then do the exercises in whatever order suits us. Sometimes will choose compatible exercises and put them in an opaque bag and do whatever comes out for either a total number of chips or a set period of time! (similar to some of the “playing cards” workouts people do).

Of course we make sure to keep our form impeccable, exercise and weight choices appropriate, and following safety guidelines. We warm up in ways that make since for our individual situations, and of course we have a TON of fun in the process.

*Zach’s Underground Strength and Conditioning book really translates well for those of us who prefer to workout in backyards, parks and garages. There are some very fun challenges and inspiration for finding exactly what you need to get stronger right at home. While these workouts might seem that they’re specifically for sports you don’t even play, I do find that workouts for football and wrestling tend to be fantastic for human bodies in general–especially for people who like to be active and resilient for the long term.