How do I actually follow this mobility routine 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.

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Mobility · Conditioning

Kettlebell-assisted mobility routine

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

Use the research-backed prompt on this page: "Write me a 15-minute kettlebell-assisted mobility routine, intermediate, one light bell (8-12kg). I want loaded mobility to open my shoulders, hips and thoracic spine. Structure each move with hold or rep counts and temp…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable mobility routine you can run hands-free in sweatcue.

Intermediate · 25–39 · ~15 min

Halos, windmills and Cossack squats to open shoulders and hips, 15 minutes. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole mobility routine hands-free.

Session at a glance

Duration~15 min

FormatTimed holds & flow

FocusLoaded ROM

Intensityeasy & conversational

Equipmentkettlebell, bike, a chair / support

Best forConditioning, intermediate

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).

Write me a 15-minute kettlebell-assisted mobility routine, intermediate, one light bell (8-12kg). I want loaded mobility to open my shoulders, hips and thoracic spine. Structure each move with hold or rep counts and tempo: - Easy warm-up (2 min): arm circles, hip circles, cat-cow x8. - Main (about 11 min), 2 rounds: 1) Kettlebell halos: 6 slow each direction 2) Kettlebell windmill: 5 each side, 2-3s pause at the bottom 3) Cossack squat (bell held as counterweight goblet): 6 each side, 2s pause at depth 4) Bottoms-up press or arm-bar hold: 20s each side 5) Deep goblet squat hold (use bell to sink and pry): hold 30s Rest 30-45s between rounds. - Cooldown (2 min): hip-flexor and pec stretches held 30s each side. Give me exact reps/holds, form cues for keeping the windmill safe (soft knee, eyes on the bell), and tell me to move slowly within a pain-free range. Lay it out as a checklist.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Loaded mobility drills move joints through a controlled range under light load, which can improve usable range of motion; reviews show stretching and ROM work increase flexibility, though effects on injury and performance are modest. Using a light bell as a counterweight (Cossack squats, deep goblet holds) can help you sit deeper safely. Keep loads light and stay in a pain-free range, the goal is control through range, not maximal stretch.

Sources: Behm et al., Sports Med – Open 2023 (stretching & ROM review)

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 mobility & related workouts

WeightsSingle-kettlebell full-body strength HIITKettlebell swing-and-press EMOM MixedUnbroken kettlebell complex flow Walking & cardioKettlebell-swing conditioning ladders

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.