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Design a personalized workout plan for Goal . The plan should be tailored to a Fitness Level individual who can commit Time Per Week hours per week. Include a mix of exercises that target different muscle groups and incorporate both strength training and cardiovascular activities. Provide detailed instructions for each exercise, including the number of sets, repetitions, and rest periods. Also, suggest warm-up and cool-down routines, and offer tips for maintaining motivation and ensuring proper form to avoid injury.