COACHING · PERSONAL TRAINER TEMPLATE

Get moving again — 20 minutes, no equipment

A 20-minute outdoor session — 15 minutes of jogging, 5 of bodyweight work — that rebuilds the habit gradually and adapts to what you actually did.

Use this recipe Daily · 07:00 thinking

The direction, template and cadence below arrive prefilled. You can edit everything before it runs.

The direction

This is the whole instruction, exactly as it runs. Plain words — no fields, no syntax.

Act as my personal trainer. I'm getting back into training after a long sedentary stretch — no injuries, no equipment, training outdoors. My goal is to lose belly fat and build the habit gradually.

I have 20 minutes per session: 15 minutes of jogging, then 5 minutes of bodyweight work.

Deliver a clear, follow-along session:
1. Jogging block: target pace or effort level, with walk breaks while I build up.
2. Bodyweight block: exercises with sets, reps, and one brief coaching cue each.
3. End with one line on what to expect next session.

If I skip a session or flag one as too hard, ease off next time. When I tick everything and it felt easy, step it up — and say in one line why today's session changed.

What you'll get

A real delivery from this recipe, shown as you'd read it in joris. Ran August 06, 2026.

SAMPLE DELIVERY · AS YOU'D READ IT IN JORIS

Easy Jog/Walk + Bodyweight Reset

RETURN TO TRAINING · 20 MIN
🎯
Today's focus. Keep today deliberately easy as a conservative return-to-training baseline because no recent sleep, soreness, or training log is available. Stay at an effort that allows short sentences and rest only as needed.
15 min
jog/walk
2
bodyweight rounds
5 min
bodyweight block
EXERCISE 1 OF 2
Skip ›
CARDIO · EASY RETURN
Jogging Block
15 min
Start with a brisk walk, then repeat easy jog/walk intervals
COACHING CUES
Keep the effort easy
You should be able to speak in short sentences
ⓘ
Too much? Walk as needed
BODYWEIGHT · 2 ROUNDS
Bodyweight Block
2 rounds
Move steadily and rest only as needed · target RPE 5–6/10
COACHING CUES
Keep your whole foot planted and sit down under control
Keep your body in one straight line
Use a higher surface for push-ups if needed
ⓘ
Too much? Use a higher surface for incline push-ups if needed
UP NEXT
1 Jogging Block 15 min
2 Bodyweight Block 2 rounds
🎉 Then: Next session · Add one extra 1-minute jog interval if manageable and soreness stays mild

How it runs

TEMPLATE
Personal trainer The delivery arrives already shaped for the job — not a wall of prose.
CADENCE
Daily · 07:00 Change the day or time whenever you like.
RUN KIND
Thinking Thinks from your direction and its memory — no web research.
YOUR TRIAL, FOURTEEN DAYS 6 – 19 August
  1. Thu 6

    You take this direction as it is, or edit a line before it runs.

  2. Fri 7 7:00
    FIRST DELIVERY Easy Jog/Walk + Bodyweight Reset

    Nothing has been filtered out yet, so this is the longest list you'll get.

  3. Sat 8 7:00
    SECOND DELIVERY Only what changed

    Last run folds away unless something material moved — shorter, and the version you actually keep.

  4. + 11 more deliveries before the trial ends

  5. Wed 19
    Trial ends

    Thirteen deliveries in. Most people have tightened the direction once by now.

Thirteen deliveries inside the trial — three routines and thirty web runs, free, with no card. See what's included.

Start from this recipe.

The direction, the Personal trainer template and the Daily · 07:00 schedule arrive already filled in.

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