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.

Home › Workout library › Gentle postpartum bodyweight return

Bodyweight · General fitness

Gentle postpartum bodyweight return

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

Use the research-backed prompt on this page: "Give me a 25-minute low-impact full-body bodyweight workout to return to exercise after having a baby. I'm a beginner, easing in, no jumping or impact. Warm-up (5 min): connection breath with pelvic-floor lift on the exh…" 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.

Beginner · 25–39 · ~25 min

A 25-minute low-impact full-body circuit of bridges, supported squats and bird-dogs. 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~25 min

FormatSets, reps & timed rest

FocusFull-body return

IntensityRPE 5

EquipmentNone — bodyweight

Best forGeneral fitness, beginner

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).

Give me a 25-minute low-impact full-body bodyweight workout to return to exercise after having a baby. I'm a beginner, easing in, no jumping or impact. Warm-up (5 min): connection breath with pelvic-floor lift on the exhale (8 reps), pelvic tilts (10), cat-cow (8), gentle marching in place (1 min). Main circuit (15 min) — give sets, reps, rest in seconds, and an RPE I should stay under (keep effort easy-moderate, around RPE 5-6, never to failure): glute bridges (3x10, rest 45s), supported squats holding a counter or to a chair (3x8, rest 45s), bird-dogs with neutral spine (3x6 each side, rest 45s), wall press-ups (3x8, rest 45s), and standing calf raises (2x12, rest 30s). Cue breathing — exhale on the effort, lift the pelvic floor, no bearing down — and tell me to stop if I feel leaking, heaviness or pain. Cooldown (5 min): hip-flexor and chest stretches held 30s each. Keep it gentle and tell me how to progress reps over the coming weeks.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Glute bridges, supported squats and bird-dogs are low-load, low-impact ways to rebuild basic strength and movement patterns, and pairing them with an exhale-and-lift breath keeps pressure off the pelvic floor. Honest caveat: the approved evidence supports bodyweight circuits and resistance training for general strength in the broad population — it isn't postpartum-specific, so I've kept effort sub-maximal and impact-free. Get clearance first and back off if you notice leaking, heaviness or doming.

Sources: Klika & Jordan, ACSM's Health & Fitness J 2013 (HIIT / bodyweight circuits); Schoenfeld et al., Sports 2021 (load & rep range)

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

MobilityWeek-1 breath & pelvic-floor reset PilatesDiastasis-aware deep-core Pilates YogaRestorative postnatal yoga for back & shoulders Walking & cardioStroller walking intervals for new mums

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.