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.

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Bodyweight · Build muscle

No-equipment glute burner

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

Use the research-backed prompt on this page: "Write me a 25-minute no-equipment glute workout I can do on a mat at home. I'm an intermediate woman. Warm-up (4 min): 15 glute bridges, 10 bird-dogs per side, 10 fire-hydrants per side. Main circuit, 3 rounds with 45 se…" 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.

Intermediate · 25–39 · ~25 min

A floor-based glute circuit using bridges, kickbacks and frog pumps — no kit needed. 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

FocusGlutes

Intensityeasy & conversational

EquipmentNone — bodyweight

Best forBuild muscle, 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 25-minute no-equipment glute workout I can do on a mat at home. I'm an intermediate woman. Warm-up (4 min): 15 glute bridges, 10 bird-dogs per side, 10 fire-hydrants per side. Main circuit, 3 rounds with 45 sec rest between rounds: 1) Glute bridges 20 reps with a 2-second squeeze at the top; 2) Single-leg glute bridge 12 per leg; 3) Quadruped straight-leg kickbacks 15 per leg; 4) Frog pumps 25 reps; 5) Bodyweight glute bridge hold 30 sec. Push each set to roughly 2 reps from failure, and if a set feels easy tell me how to make it harder (tempo, pauses, single-leg). Finish with a 3-minute hip-flexor and glute stretch. Give me 2 cues to feel it in the glutes not the hamstrings or low back.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

With bodyweight only you can still grow muscle if you take sets close to failure and progress by adding reps, slowing tempo, or moving to single-leg versions. Higher-rep sets to near-failure build muscle similarly to heavier loads. This is a solid option when you have no equipment, though loaded gym work generally makes it easier to keep progressing over time.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve)

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

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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.