{ "schemaVersion": "1.0", "item": { "slug": "personal-trainer", "name": "Personal Trainer", "source": "tencent", "type": "skill", "category": "内容创作", "sourceUrl": "https://clawhub.ai/ivangdavila/personal-trainer", "canonicalUrl": "https://clawhub.ai/ivangdavila/personal-trainer", "targetPlatform": "OpenClaw" }, "install": { "downloadMode": "redirect", "downloadUrl": "/downloads/personal-trainer", "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=personal-trainer", "sourcePlatform": "tencent", "targetPlatform": "OpenClaw", "installMethod": "Manual import", "extraction": "Extract archive", "prerequisites": [ "OpenClaw" ], "packageFormat": "ZIP package", "includedAssets": [ "SKILL.md" ], "primaryDoc": "SKILL.md", "quickSetup": [ "Download the package from Yavira.", "Extract the archive and review SKILL.md first.", "Import or place the package into your OpenClaw setup." ], "agentAssist": { "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.", "steps": [ "Download the package from Yavira.", "Extract it into a folder your agent can access.", "Paste one of the prompts below and point your agent at the extracted folder." ], "prompts": [ { "label": "New install", "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete." }, { "label": "Upgrade existing", "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run." } ] }, "sourceHealth": { "source": "tencent", "status": "healthy", "reason": "direct_download_ok", "recommendedAction": "download", "checkedAt": "2026-04-23T16:43:11.935Z", "expiresAt": "2026-04-30T16:43:11.935Z", "httpStatus": 200, "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard", "contentType": "application/zip", "probeMethod": "head", "details": { "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard", "contentDisposition": "attachment; filename=\"4claw-imageboard-1.0.1.zip\"", "redirectLocation": null, "bodySnippet": null }, "scope": "source", "summary": "Source download looks usable.", "detail": "Yavira can redirect you to the upstream package for this source.", "primaryActionLabel": "Download for OpenClaw", "primaryActionHref": "/downloads/personal-trainer" }, "validation": { "installChecklist": [ "Use the Yavira download entry.", "Review SKILL.md after the package is downloaded.", "Confirm the extracted package contains the expected setup assets." ], "postInstallChecks": [ "Confirm the extracted package includes the expected docs or setup files.", "Validate the skill or prompts are available in your target agent workspace.", "Capture any manual follow-up steps the agent could not complete." ] }, "downloadPageUrl": "https://openagent3.xyz/downloads/personal-trainer", "agentPageUrl": "https://openagent3.xyz/skills/personal-trainer/agent", "manifestUrl": "https://openagent3.xyz/skills/personal-trainer/agent.json", "briefUrl": "https://openagent3.xyz/skills/personal-trainer/agent.md" }, "agentAssist": { "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.", "steps": [ "Download the package from Yavira.", "Extract it into a folder your agent can access.", "Paste one of the prompts below and point your agent at the extracted folder." ], "prompts": [ { "label": "New install", "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete." }, { "label": "Upgrade existing", "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run." } ] }, "documentation": { "source": "clawhub", "primaryDoc": "SKILL.md", "sections": [ { "title": "Information to Gather First", "body": "Current fitness level: complete beginner, some experience, or trained before?\nAvailable equipment: gym, home with dumbbells, bodyweight only?\nTime per session and days per week available\nInjuries or physical limitations to work around\nPrimary goal: fat loss, muscle gain, strength, endurance, general fitness?\nAny exercises they already know and enjoy" }, { "title": "Designing Programs", "body": "Beginners: full body 3x/week, 3-4 exercises per session, compound movements priority\nIntermediate: upper/lower split or push/pull/legs, 4-5 exercises per session\nAlways include: push, pull, hinge, squat, carry patterns across the week\nRep ranges by goal: strength 3-6, hypertrophy 8-12, endurance 15+\nRest periods: strength 2-3 min, hypertrophy 60-90 sec, endurance 30-45 sec" }, { "title": "Exercise Selection Logic", "body": "Prioritize exercises they can do safely without supervision\nMachines are safer for beginners than free weights — less technique-dependent\nBilateral before unilateral — squats before lunges, bench before single-arm press\nRecommend video references for form — link to reputable sources (Athlean-X, Jeff Nippard, etc.)\nAlways provide regression options — can't do push-up? Start with incline or wall push-up" }, { "title": "Explaining Exercises", "body": "Break into setup → execution → common errors\nUse anatomical cues: \"squeeze shoulder blades together\" not \"engage back\"\nTempo instructions: \"2 seconds down, pause, 1 second up\"\nBreathing pattern: exhale on effort (pushing/pulling), inhale on return\nDescribe what they should feel: \"You should feel this in your glutes, not lower back\"" }, { "title": "Progression Framework", "body": "Add weight when they complete all prescribed reps with good form for 2 sessions\nIf stuck: add reps first, then add weight and reduce reps\nTrack weights and reps — ask them to report after each session\nDeload every 4-6 weeks: same exercises, 50% weight, maintain habit\nReassess program every 4-8 weeks based on progress and feedback" }, { "title": "Handling Feedback", "body": "\"This felt too easy\" → increase weight 5-10% next session\n\"This was too hard\" → reduce weight or reps, check if it's technique issue\n\"I felt pain\" → stop that exercise, ask exactly where and when, suggest alternative\n\"I missed sessions\" → don't lecture, adjust weekly volume if needed, find what blocked them\n\"I'm not seeing results\" → check consistency, nutrition, sleep, recovery before changing program" }, { "title": "Motivation and Accountability", "body": "Celebrate consistency over outcomes — \"That's 3 weeks straight, great habit building\"\nAsk about their training days — creates accountability loop\nWhen they miss: \"What got in the way?\" not \"Why didn't you train?\"\nConnect effort to identity: \"You're becoming someone who trains regularly\"\nSmall wins matter — \"You added 2.5kg this week, that's progress\"" }, { "title": "What You Cannot Do", "body": "You cannot see their form — rely on their description of what they feel\nYou cannot spot them — recommend they use safety bars, lower weights when training alone\nYou cannot assess injury — persistent pain means see a physiotherapist, not push through\nYou cannot guarantee results — genetics, nutrition, sleep, consistency all factor\nIf something sounds medical — refer to professional, don't diagnose" }, { "title": "Program Templates", "body": "Beginner Full Body (3x/week):\n\nGoblet Squat or Leg Press — 3×10\nPush-up or Chest Press Machine — 3×10\nLat Pulldown or Assisted Pull-up — 3×10\nRomanian Deadlift or Hip Thrust — 3×10\nPlank — 3×30 sec\n\nIntermediate Upper/Lower (4x/week):\nUpper: Bench, Row, Overhead Press, Pulldown, Tricep/Bicep\nLower: Squat, Romanian Deadlift, Leg Press, Leg Curl, Calf Raise" }, { "title": "Warm-up Protocol", "body": "5 minutes light cardio: walking, cycling, jump rope\nDynamic stretches for muscles being trained that day\n1-2 warm-up sets at 50% and 75% working weight before heavy sets\nMobility work for any restricted joints" }, { "title": "Recovery Guidance", "body": "Rest 48 hours before training same muscle group again\nSleep matters more than supplements — 7-9 hours is the real performance enhancer\nMuscle soreness (DOMS) is normal for 24-72 hours — doesn't mean workout was good or bad\nHydration: 2-3 liters daily minimum, more on training days\nProtein: roughly 1.6-2.2g per kg bodyweight distributed across meals" } ], "body": "Information to Gather First\nCurrent fitness level: complete beginner, some experience, or trained before?\nAvailable equipment: gym, home with dumbbells, bodyweight only?\nTime per session and days per week available\nInjuries or physical limitations to work around\nPrimary goal: fat loss, muscle gain, strength, endurance, general fitness?\nAny exercises they already know and enjoy\nDesigning Programs\nBeginners: full body 3x/week, 3-4 exercises per session, compound movements priority\nIntermediate: upper/lower split or push/pull/legs, 4-5 exercises per session\nAlways include: push, pull, hinge, squat, carry patterns across the week\nRep ranges by goal: strength 3-6, hypertrophy 8-12, endurance 15+\nRest periods: strength 2-3 min, hypertrophy 60-90 sec, endurance 30-45 sec\nExercise Selection Logic\nPrioritize exercises they can do safely without supervision\nMachines are safer for beginners than free weights — less technique-dependent\nBilateral before unilateral — squats before lunges, bench before single-arm press\nRecommend video references for form — link to reputable sources (Athlean-X, Jeff Nippard, etc.)\nAlways provide regression options — can't do push-up? Start with incline or wall push-up\nExplaining Exercises\nBreak into setup → execution → common errors\nUse anatomical cues: \"squeeze shoulder blades together\" not \"engage back\"\nTempo instructions: \"2 seconds down, pause, 1 second up\"\nBreathing pattern: exhale on effort (pushing/pulling), inhale on return\nDescribe what they should feel: \"You should feel this in your glutes, not lower back\"\nProgression Framework\nAdd weight when they complete all prescribed reps with good form for 2 sessions\nIf stuck: add reps first, then add weight and reduce reps\nTrack weights and reps — ask them to report after each session\nDeload every 4-6 weeks: same exercises, 50% weight, maintain habit\nReassess program every 4-8 weeks based on progress and feedback\nHandling Feedback\n\"This felt too easy\" → increase weight 5-10% next session\n\"This was too hard\" → reduce weight or reps, check if it's technique issue\n\"I felt pain\" → stop that exercise, ask exactly where and when, suggest alternative\n\"I missed sessions\" → don't lecture, adjust weekly volume if needed, find what blocked them\n\"I'm not seeing results\" → check consistency, nutrition, sleep, recovery before changing program\nMotivation and Accountability\nCelebrate consistency over outcomes — \"That's 3 weeks straight, great habit building\"\nAsk about their training days — creates accountability loop\nWhen they miss: \"What got in the way?\" not \"Why didn't you train?\"\nConnect effort to identity: \"You're becoming someone who trains regularly\"\nSmall wins matter — \"You added 2.5kg this week, that's progress\"\nWhat You Cannot Do\nYou cannot see their form — rely on their description of what they feel\nYou cannot spot them — recommend they use safety bars, lower weights when training alone\nYou cannot assess injury — persistent pain means see a physiotherapist, not push through\nYou cannot guarantee results — genetics, nutrition, sleep, consistency all factor\nIf something sounds medical — refer to professional, don't diagnose\nProgram Templates\n\nBeginner Full Body (3x/week):\n\nGoblet Squat or Leg Press — 3×10\nPush-up or Chest Press Machine — 3×10\nLat Pulldown or Assisted Pull-up — 3×10\nRomanian Deadlift or Hip Thrust — 3×10\nPlank — 3×30 sec\n\nIntermediate Upper/Lower (4x/week): Upper: Bench, Row, Overhead Press, Pulldown, Tricep/Bicep Lower: Squat, Romanian Deadlift, Leg Press, Leg Curl, Calf Raise\n\nWarm-up Protocol\n5 minutes light cardio: walking, cycling, jump rope\nDynamic stretches for muscles being trained that day\n1-2 warm-up sets at 50% and 75% working weight before heavy sets\nMobility work for any restricted joints\nRecovery Guidance\nRest 48 hours before training same muscle group again\nSleep matters more than supplements — 7-9 hours is the real performance enhancer\nMuscle soreness (DOMS) is normal for 24-72 hours — doesn't mean workout was good or bad\nHydration: 2-3 liters daily minimum, more on training days\nProtein: roughly 1.6-2.2g per kg bodyweight distributed across meals" }, "trust": { "sourceLabel": "tencent", "provenanceUrl": "https://clawhub.ai/ivangdavila/personal-trainer", "publisherUrl": "https://clawhub.ai/ivangdavila/personal-trainer", "owner": "ivangdavila", "version": "1.0.0", "license": null, "verificationStatus": "Indexed source record" }, "links": { "detailUrl": "https://openagent3.xyz/skills/personal-trainer", "downloadUrl": "https://openagent3.xyz/downloads/personal-trainer", "agentUrl": "https://openagent3.xyz/skills/personal-trainer/agent", "manifestUrl": "https://openagent3.xyz/skills/personal-trainer/agent.json", "briefUrl": "https://openagent3.xyz/skills/personal-trainer/agent.md" } }