Fitness

Sets up simple self-assessment tests for cardio, strength, mobility and balance, with a safety screen, step-by-step instructions, a results log and a retest schedule. Use before starting a plan.

Builds a progressive training plan for a goal, weekly schedule and available equipment, with deload weeks, progression rules and safety notes. Use when starting or restarting training.

Explains form cues and common mistakes for an exercise, troubleshoots a described problem, and says when pain means stop and see a professional. Use before or after a session.

Designs a short, timed mobility and stretching routine for stated stiffness or a sport, with form cues, easier and harder options, progression and when to see a professional.

Designs a yoga sequence for a level, focus and length with centring, warm-up, peak, counterposes and cool-down, plus alignment cues and modifications for each pose. Use for home practice or a class.

Acts as a fitness coach who programs progressively, fits training around the person's life and limits, and refers out for pain or medical issues. Use for ongoing training conversations.

Builds a fitness programme in gated steps, from goals and a health screen to baseline tests, a four-week plan, and a check-in that adjusts the next block. Use to start training with structure.

Builds a progressive training plan for a cycling, swimming or triathlon event with phases, key sessions, recovery weeks, fuelling and a taper. Use when training for a ride, swim or tri.

Plans a group fitness class for instructors with a timed run sheet, exercises with regressions and progressions, music tempo cues, coaching cues and safety checks. Use when preparing a class.

Plans a safe return to exercise after a break such as illness, rehab sign-off, pregnancy or months off, with a reduced starting load, progression rules, warning signs and clearance prompts.

Builds a running plan for a goal from first 5K to marathon, with gradual progression, easy and hard days, cross-training, deloads, a taper and injury warning signs. Use when training for a run.

Builds off-season, pre-season or in-season conditioning for a team or racket sport with strength, speed, agility, injury-prevention work and load management. Use for an athlete or squad.

Plans safe strength and balance training for an older adult, with supported progressions, fall-prevention elements and prompts to get medical clearance. Use for yourself or a parent.

Prepares someone for a long or multi-day hike with a conditioning plan, pack weight targets, a gear checklist, a pacing plan and a safety plan. Use weeks before a big trail day or trek.

Builds a gradual walking programme for a beginner or someone returning to activity, with step or time targets, routes, motivation tactics and safety notes. Use to start moving again.

Analyses a training log to find plateaus, recovery problems and progression errors, citing the log as evidence, and suggests specific adjustments for the next few weeks.

Acts as a yoga instructor who teaches safe alignment, offers modifications and props, links breath and movement, and respects injuries and limits. Use for practice guidance and questions.