Just over three weeks ago, the digital realm known as the Twitterverse was buzzing with fervor over the intriguing trifecta of Artificial Intelligence, ChatGPT, and their potential impact on the intricate art of F3 workout creations. Amidst this virtual symphony of ideas, a modest tweet was unleashed, and without hesitation YHC embraced the gauntlet thrown before me.

Following a dreary washout on the 22nd of April and the epic gathering known as Convergence last week, the time had come for the unveiling of PainLab 5.6 – aptly titled “The Rise of the Machines.” Now, dear reader, I present to you an unadulterated account of the exchange that transpired between my inquisitive self and the ingenious ChatGPT, a feat achieved in a mere 11 seconds. While I shall leave the bickering keyboard warriors to debate its veracity, rest assured that these seven HIM bore witness to the fruits of our labor. Scant alterations were made to the workout itself, save for one substitution: Kayne’s dirty word anthem “Power” was replaced with the haunting melodies of Guns N’ Roses’ “November Rain,” coinciding with the departure of the Girl Scouts from their nocturnal escapades at the museum (my apologies to the concerned mothers).*

My request: will you create a 50 minute workout and music playlist for kettle bell and body weight exercises?

The Machine:

Sure, I can create a 50-minute workout and music playlist for kettlebell and bodyweight exercises. However, please keep in mind that it’s always a good idea to consult with a qualified fitness professional before starting any new exercise routine.

Here’s a sample 50-minute workout and music playlist:

Warm-up (5 minutes):

  • Jog in place or jumping jacks (1 minute)
  • Bodyweight squats (1 minute)
  • Lunges (1 minute)
  • Mountain climbers (1 minute)
  • High knees (1 minute)

Workout (40 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Rest for 1 minute after each circuit. Repeat the circuit 3 times.

Circuit 1:

  • Kettlebell swings
  • Push-ups
  • Goblet squats
  • Plank
  • Jumping jacks

Circuit 2:

  • Kettlebell clean and press
  • Lunges
  • Russian twists
  • Side plank (left side)
  • Burpees

Circuit 3:

  • Kettlebell snatches
  • Tricep dips
  • Single-leg deadlifts
  • Side plank (right side)
  • High knees

Cooldown (5 minutes):

  • Stretching exercises such as hamstring stretches, quad stretches, and shoulder stretches (5 minutes)

Music playlist: Here are some high-energy songs to keep you motivated throughout the workout:

  1. “Can’t Hold Us” by Macklemore & Ryan Lewis
  2. “Jumpman” by Drake & Future
  3. “Lose Control” by Missy Elliott feat. Ciara & Fatman Scoop
  4. “Uptown Funk” by Mark Ronson feat. Bruno Mars
  5. “Lose Yourself” by Eminem
  6. “Turn Down for What” by DJ Snake & Lil Jon
  7. “Stronger” by Kanye West
  8. “Eye of the Tiger” by Survivor
  9. “Power” by Kanye West
  10. “Till I Collapse” by Eminem feat. Nate Dogg

Remember to adjust the playlist to your personal preference and choose songs that help you stay focused and motivated during your workout.


*yes, ChatGPT also rewrote the first two paragraphs when I asked it to “make this sound more clever”