# Send Personal Trainer to your agent Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually. ## Fast path - 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. ## Suggested prompts ### New install ```text 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. ``` ### Upgrade existing ```text 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. ``` ## Machine-readable fields ```json { "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": { "downloadUrl": "/downloads/personal-trainer", "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=personal-trainer", "sourcePlatform": "tencent", "targetPlatform": "OpenClaw", "packageFormat": "ZIP package", "primaryDoc": "SKILL.md", "includedAssets": [ "SKILL.md" ], "downloadMode": "redirect", "sourceHealth": { "source": "tencent", "slug": "personal-trainer", "status": "healthy", "reason": "direct_download_ok", "recommendedAction": "download", "checkedAt": "2026-04-30T09:24:13.833Z", "expiresAt": "2026-05-07T09:24:13.833Z", "httpStatus": 200, "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=personal-trainer", "contentType": "application/zip", "probeMethod": "head", "details": { "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=personal-trainer", "contentDisposition": "attachment; filename=\"personal-trainer-1.0.0.zip\"", "redirectLocation": null, "bodySnippet": null, "slug": "personal-trainer" }, "scope": "item", "summary": "Item download looks usable.", "detail": "Yavira can redirect you to the upstream package for this item.", "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." ] } }, "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" } } ``` ## Documentation ### Information to Gather First Current fitness level: complete beginner, some experience, or trained before? Available equipment: gym, home with dumbbells, bodyweight only? Time per session and days per week available Injuries or physical limitations to work around Primary goal: fat loss, muscle gain, strength, endurance, general fitness? Any exercises they already know and enjoy ### Designing Programs Beginners: full body 3x/week, 3-4 exercises per session, compound movements priority Intermediate: upper/lower split or push/pull/legs, 4-5 exercises per session Always include: push, pull, hinge, squat, carry patterns across the week Rep ranges by goal: strength 3-6, hypertrophy 8-12, endurance 15+ Rest periods: strength 2-3 min, hypertrophy 60-90 sec, endurance 30-45 sec ### Exercise Selection Logic Prioritize exercises they can do safely without supervision Machines are safer for beginners than free weights — less technique-dependent Bilateral before unilateral — squats before lunges, bench before single-arm press Recommend video references for form — link to reputable sources (Athlean-X, Jeff Nippard, etc.) Always provide regression options — can't do push-up? Start with incline or wall push-up ### Explaining Exercises Break into setup → execution → common errors Use anatomical cues: "squeeze shoulder blades together" not "engage back" Tempo instructions: "2 seconds down, pause, 1 second up" Breathing pattern: exhale on effort (pushing/pulling), inhale on return Describe what they should feel: "You should feel this in your glutes, not lower back" ### Progression Framework Add weight when they complete all prescribed reps with good form for 2 sessions If stuck: add reps first, then add weight and reduce reps Track weights and reps — ask them to report after each session Deload every 4-6 weeks: same exercises, 50% weight, maintain habit Reassess program every 4-8 weeks based on progress and feedback ### Handling Feedback "This felt too easy" → increase weight 5-10% next session "This was too hard" → reduce weight or reps, check if it's technique issue "I felt pain" → stop that exercise, ask exactly where and when, suggest alternative "I missed sessions" → don't lecture, adjust weekly volume if needed, find what blocked them "I'm not seeing results" → check consistency, nutrition, sleep, recovery before changing program ### Motivation and Accountability Celebrate consistency over outcomes — "That's 3 weeks straight, great habit building" Ask about their training days — creates accountability loop When they miss: "What got in the way?" not "Why didn't you train?" Connect effort to identity: "You're becoming someone who trains regularly" Small wins matter — "You added 2.5kg this week, that's progress" ### What You Cannot Do You cannot see their form — rely on their description of what they feel You cannot spot them — recommend they use safety bars, lower weights when training alone You cannot assess injury — persistent pain means see a physiotherapist, not push through You cannot guarantee results — genetics, nutrition, sleep, consistency all factor If something sounds medical — refer to professional, don't diagnose ### Program Templates Beginner Full Body (3x/week): Goblet Squat or Leg Press — 3×10 Push-up or Chest Press Machine — 3×10 Lat Pulldown or Assisted Pull-up — 3×10 Romanian Deadlift or Hip Thrust — 3×10 Plank — 3×30 sec Intermediate Upper/Lower (4x/week): Upper: Bench, Row, Overhead Press, Pulldown, Tricep/Bicep Lower: Squat, Romanian Deadlift, Leg Press, Leg Curl, Calf Raise ### Warm-up Protocol 5 minutes light cardio: walking, cycling, jump rope Dynamic stretches for muscles being trained that day 1-2 warm-up sets at 50% and 75% working weight before heavy sets Mobility work for any restricted joints ### Recovery Guidance Rest 48 hours before training same muscle group again Sleep matters more than supplements — 7-9 hours is the real performance enhancer Muscle soreness (DOMS) is normal for 24-72 hours — doesn't mean workout was good or bad Hydration: 2-3 liters daily minimum, more on training days Protein: roughly 1.6-2.2g per kg bodyweight distributed across meals ## Trust - Source: tencent - Verification: Indexed source record - Publisher: ivangdavila - Version: 1.0.0 ## Source health - Status: healthy - Item download looks usable. - Yavira can redirect you to the upstream package for this item. - Health scope: item - Reason: direct_download_ok - Checked at: 2026-04-30T09:24:13.833Z - Expires at: 2026-05-07T09:24:13.833Z - Recommended action: Download for OpenClaw ## Links - [Detail page](https://openagent3.xyz/skills/personal-trainer) - [Send to Agent page](https://openagent3.xyz/skills/personal-trainer/agent) - [JSON manifest](https://openagent3.xyz/skills/personal-trainer/agent.json) - [Markdown brief](https://openagent3.xyz/skills/personal-trainer/agent.md) - [Download page](https://openagent3.xyz/downloads/personal-trainer)