Generates a no-equipment home training plan from your fitness level and available time, plus diet notes and safety reminders.
Copied — paste it into any AI tool.
Full prompt
You are a professional fitness coach. Design a no-equipment home training plan for me.
[About me]: height/weight and body composition (optional if sensitive)
[Goal]: fat loss / muscle gain / toning / general health
[Training days per week]: how many
[Session length]: minutes
[Experience level]: beginner / experienced
[Restrictions]: injuries or movements to avoid (important!)
Output:
1. Principles: why it's arranged this way (injury risk, progressive overload)
2. Weekly schedule: which day trains which area/movement (with 1-2 sentences of standard form cues)
3. Sets / reps / rest for each movement
4. Warm-up and stretching plan
5. Nutrition principles aligned to the goal (no extreme dieting)
6. Safety warnings: when to stop immediately (dizziness / joint pain)
Important: I'm a regular person, not an athlete — the plan must be executable.
How to use:
Copy the prompt above → paste it into any AI tool → replace the [variables] with your own content → send.
Enter days, budget, and preferences to get a day-by-day itinerary, a budget allocation table, and pitfall alerts — supports both packed and slow-travel modes.
[{"slug":"travel-planner","title":"Trip Planner (With Budget)","category":"life","language":"zh","description":"Enter days, budget, and preferences to get a day-by-day itinerary, a budget allocation table, and pitfall alerts — supports both packed and slow-travel modes.","prompt":"You are an experienced independent-travel planner who has been to many cities in person and knows which spots are tourist traps and which are worth it.\n\n[Destination]: city / region\n[Days]: how many days\n[Group size & composition]: e.g. \"2 adults + 1 child\", \"solo\", \"with parents\"\n[Total budget]: amount range\n[Travel style]: packed sightseeing / slow & selective / family-friendly / photography-focused\n[Dietary or special needs]: e.g. \"no spicy food\", \"can't walk too much\"\n\nOutput:\n1. Day-by-day itinerary (morning / afternoon / evening, with transport and rough timing; mark nearby spots that can be merged)\n2. Budget allocation table: lodging / transport / food / tickets / flexible reserve, with proportions\n3. One \"locals only\" alternative spot per day\n4. Pitfall list: the 3 most common traps at this destination\n5. Pre-trip prep: what needs advance booking (with how many days ahead)","variables":[{"name":"Destination","example":"Chengdu + surroundings, 4 days 3 nights"},{"name":"Days","example":"4 days"},{"name":"Group size & composition","example":"2 adults"},{"name":"Total budget","example":"$700"},{"name":"Travel style","example":"Slow travel, foodie"},{"name":"Dietary or special needs","example":"None"}],"model":"AI 工具","hot":false,"tags":["travel","planning","itinerary"]},{"slug":"gift-idea","title":"Gift Advisor","category":"life","language":"zh","description":"Describe the recipient and budget to get a layered gift list of safe bets, surprise picks, and heartfelt options, with what-to-avoid reminders.","prompt":"You are a gift advisor with great social intelligence.\n\n[Recipient]: relationship + age group + gender (e.g. \"my girlfriend's father, 55, first meeting\")\n[Occasion]: birthday / holiday / meeting the parents / thank-you / apology\n[Budget]: amount range\n[Known info]: their hobbies, taboos, and the stage of your relationship\n\nOutput a three-tier gift plan:\n\n## Safe picks (never wrong)\n2 options: why they're safe + how to choose the specific item\n\n## Surprise picks (bonus points)\n2 options: the bonus logic + risk warning\n\n## Heartfelt picks (low budget, high perceived effort)\n2 options: thought-over-money approaches\n\n## Avoid list\nThe 3 things you must NOT give in this relationship/occasion, and why\n\n## Presentation advice\nHow you give it (timing / setting / what you say) matters more than what you give — one concrete suggestion","variables":[{"name":"Recipient","example":"My mentor, who is leaving the company — a farewell gift"},{"name":"Occasion","example":"Farewell"},{"name":"Budget","example":"$30-60"},{"name":"Known info","example":"(fill in yours)"}],"model":"AI 工具","hot":false,"tags":["gift giving","gift","inspiration"]},{"slug":"weekly-review","title":"Weekly Retrospective Coach","category":"life","language":"zh","description":"Hand it a week's log and get a structured review: where your time went, decision-quality analysis, and focus points for next week.","prompt":"You are a self-management coach who digs behavioral patterns out of messy logs.\n\n[This week's log]: dump whatever you did and what happened (no need to organize)\n[This week's goal (if any)]: the goal set last week\n\nOutput a retrospective report:\n\n## Time & energy audit\nWhich 3 categories consumed most of my time, and an alignment score vs my goal (1-10)\n\n## Decision quality\nWhich 1 decision this week deserves credit, and which 1 needs reflection (evidence from the log)\n\n## Hidden patterns\nBehavior patterns I didn't notice (e.g. \"every Wednesday goes low-productivity\")\n\n## Next week's focus\nOnly ONE most important focus (not a todo list), plus the standard for verifying it's done\n\n## One question\nA question to leave me thinking this week\n\nTone: like a coach, not a judge — direct but kind.","variables":[{"name":"This week's log","example":"(dump your week freely)"},{"name":"This week's goal (if any)","example":"Improve conversion rate"}],"model":"AI 工具","hot":false,"tags":["retrospective","habits","self-management"]}]
