How do I actually follow this strength 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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Single-kettlebell full-body strength

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

Use the research-backed prompt on this page: "Write me a 35-minute single-kettlebell full-body strength workout I can do at home with ONE bell (I'm intermediate, I have a 16kg and a 24kg). Structure it as: - Warm-up (5 min): kettlebell halos 5 each direction, goblet…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable strength workout you can run hands-free in sweatcue.

Intermediate · 25–39 · ~35 min

Goblet squat, press and row with one bell for total-body strength in 35 minutes. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole strength workout hands-free.

Session at a glance

Duration~35 min

FormatSupersets — sets, reps, rest

FocusFull-body

IntensityControlled

Equipmentkettlebell, band

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 35-minute single-kettlebell full-body strength workout I can do at home with ONE bell (I'm intermediate, I have a 16kg and a 24kg). Structure it as: - Warm-up (5 min): kettlebell halos 5 each direction, goblet squat to depth x8, hip hinge/deadlift x10, arm circles and band-free shoulder rolls, then 5 light goblet squats. - Main work (about 27 min) as 4 supersets, each 3 working sets, with the weight that leaves me 2-3 reps in reserve: 1) Goblet squat 3x8-10, rest 90s 2) Single-arm overhead press (each side) 3x6-8, rest 75s 3) Bent-over single-arm row (each side) 3x8-10, rest 75s 4) Suitcase deadlift or kettlebell deadlift 3x8-10, rest 90s Give me the exact rep targets, tell me which load to pick for each lift, and what reps-in-reserve should feel like. Add a 3-minute cooldown with hip-flexor and lat stretches held 30s each. Lay it out as a checklist with a notes column so I can log the weight I used.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Strength and muscle respond across a broad rep range (roughly 6-12+) as long as sets are taken close to failure, so goblet squats, presses and rows in the 6-10 range with 2-3 reps in reserve are a sound full-body stimulus. A single bell limits how heavy you can load the legs, so progress by adding reps or slowing the tempo once you top the range. Rest of 75-90s between hard sets supports performance on later sets.

Sources: Schoenfeld et al., Sports 2021 (load & rep range); Refalo et al., Sports Med 2023 (proximity to failure / reps-in-reserve); Grgic et al., Sports Med 2018 (rest interval length)

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 →

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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.