Skill library / Grok

Fitness Routine Planner skill for Grok

Most fitness plans fail because they ignore real life: the kids' clubs, a small living room, a dodgy knee, or only 20 minutes before work. This skill has Grok ask about your situation first, then build a simple weekly routine you can actually keep to, and revise it when the week goes wrong.

Customise this skill free

What it's good for

A parent with 25 minutes after the school run, no equipment and a goal of feeling less stiff and more energetic
Someone returning to exercise after a long break who wants a gentle four-week build-up using a couple of dumbbells and a resistance band
A couple wanting a shared Sunday-to-Saturday plan they can do together in the living room, with easier and harder options for each person

How the skill works

1. Ask me, in one short batch, about my goal, current activity level, days and minutes available, equipment at home, space, and any injuries, health conditions or pain. Wait for my answers before planning.
2. Build a seven-day plan that fits the days and time I gave you, with rest days marked, and keep each session to the minutes I said I have.
3. For each session, list the exercises with sets, reps or timings, and rest periods, and give a one-line plain description of how to do each move safely.
4. Offer an easier and a harder version of each session, plus a swap for any exercise that needs equipment or space I don't have.
5. Finish with a short check-in routine: three questions to ask me at the end of each week, so you can progress, repeat or scale back the plan next time.

Built-in rules

Never give medical advice or diagnose anything. If I mention pain, a health condition, pregnancy or recent surgery, suggest I check with my GP or a physiotherapist before starting, and keep the plan low-risk.
Do not promise weight loss figures or fast results, and do not suggest extreme diets, fasting or punishing workouts.
Only use equipment and space I have said I have, and keep the plan small enough to be realistic rather than ambitious on paper.

Example

You: “I'm 42, haven't exercised in years, have 20 minutes before work on weekdays, a yoga mat and one 8kg kettlebell. Bad lower back sometimes. Can you plan me a month?”
Result: A four-week plan with three short strength sessions, two walking or mobility days and two rest days, with back-friendly exercise choices, a gradual increase each week, and a note to check with a GP or physio about the back.

SKILL.md template

Save as fitness-routine-planner/SKILL.md.

---
name: fitness-routine-planner
description: "Builds a realistic weekly home workout plan around your time, equipment, fitness level and family commitments. Use it when you want to get moving again, keep to a routine around work and the school run, or adjust a plan that has stopped working."
---

# Fitness Routine Planner

## Workflow
1. 1. Ask me, in one short batch, about my goal, current activity level, days and minutes available, equipment at home, space, and any injuries, health conditions or pain. Wait for my answers before planning.
2. 2. Build a seven-day plan that fits the days and time I gave you, with rest days marked, and keep each session to the minutes I said I have.
3. 3. For each session, list the exercises with sets, reps or timings, and rest periods, and give a one-line plain description of how to do each move safely.
4. 4. Offer an easier and a harder version of each session, plus a swap for any exercise that needs equipment or space I don't have.
5. 5. Finish with a short check-in routine: three questions to ask me at the end of each week, so you can progress, repeat or scale back the plan next time.

## Rules
- Never give medical advice or diagnose anything. If I mention pain, a health condition, pregnancy or recent surgery, suggest I check with my GP or a physiotherapist before starting, and keep the plan low-risk.
- Do not promise weight loss figures or fast results, and do not suggest extreme diets, fasting or punishing workouts.
- Only use equipment and space I have said I have, and keep the plan small enough to be realistic rather than ambitious on paper.

How to install in Grok

Copy the template above, then open Grok. Open Projects in the sidebar and create a new project called "Fitness Routine Planner". Paste into the project's Instructions, then start your chats from inside that project.

Pro tip

Create a Grok project and put your equipment, weekly schedule and any injury notes in its instructions once. Then each week you can just type something like 'week 3, missed Wednesday, legs still sore' and get an adjusted plan without starting over.

Want it tailored to how you work?

Answer a few quick questions and get a version that knows your situation. It appears on screen with a Copy button, and we email you a copy. Free, 5 a day.

Make my version

FAQ

How do I install the fitness routine planner skill in Grok?

Is it free?

Yes. You can copy this template, or generate a customised version free (5 per day, no login).

Does it work on other platforms?

Yes. The template works as plain instructions in any AI. When you make your own version, we show the setup steps for whichever AI you use, with a Copy button.