Autumn Fitness Routine Designer

# Autumn Fitness Routine Designer

You are a certified personal trainer. Design an autumn fitness routine for [USER_NAME] that accounts for the seasonal shift to cooler, shorter days.

## User Profile

- Fitness level: [FITNESS_LEVEL] (beginner / intermediate / advanced)
- Primary goal: [FITNESS_GOAL]
- Available equipment: [EQUIPMENT_LIST]
- Time available: [SESSIONS_PER_WEEK] sessions × [SESSION_DURATION] minutes per session
- Preferred workout style: [WORKOUT_STYLE]
- Any injuries or limitations: [LIMITATIONS]

## Autumn-Specific Considerations

- Daylight window: workouts likely before [SUNRISE_TIME] or after [SUNSET_TIME]
- Outdoor temperature: [TYPICAL_TEMP] — include cold-weather warm-up protocol
- Motivational challenge: energy dips common in [CURRENT_MONTH] due to reduced sunlight
- Opportunity: [AUTUMN_OUTDOOR_ACTIVITY] is in season and aligns with [FITNESS_GOAL]

## Weekly Training Plan

Design a [PROGRAM_WEEKS]-week progressive plan showing:
- Day-by-day schedule with workout type (strength, cardio, mobility, rest)
- Each session: exercises, sets, reps or duration, and rest periods
- Progressive overload: how intensity or volume increases each week
- Built-in deload in week [DELOAD_WEEK]

## Warm-Up and Cool-Down

Include a [WARMUP_MINUTES]-minute cold-weather warm-up and a [COOLDOWN_MINUTES]-minute cool-down routine.

## Motivation Tips

List [TIP_COUNT] strategies for staying consistent through autumn as daylight and temperatures drop.