<prompt> Etsa lenaneo le lecha la ho ikoetlisa.nan  <response>: Instruction in English: Design a new fitness program. . Response in English: Fit AI Program This fitness program is designed to be manageable and adaptable to fit into busy lives, whether the user is a beginner or an experienced athlete. Duration: 12 WeeksProgram split into 3 phases- Phase 1 Weeks 1-4: Foundation- Phase 2 Weeks 5-8: Strength- Phase 3 Weeks 9-12: PowerWeekly Schedule:- 5 workout days 3 strength training workouts, 2 cardio workouts- 2 rest days active rest or complete restWarm-up- Every workout starts with 10 minutes of warm-up exercises e.g., jumping jacks, high knees, arm circles, etc.Strength Training Workouts- Workouts focus on compound movements e.g., squats, deadlifts, bench press, etc. with an aim to increase strength and build muscle- The workout will include 4-6 exercises, starting with heavier compound movements and then transitioning to lighter isolation exercises- Workouts will have 3-4 sets of each exercise, with a rep range of 8-12 reps- Rest periods between sets will be 60-90 secondsCardio Workouts- Intervals of high-intensity training followed by periods of rest- Workouts will be approximately 30 minutes in duration and vary in style e.g., running intervals, bodyweight circuits, kettlebell swings, etc.Rest Days- Active rest days can include yoga, stretching, or a low-impact activity such as walking or cycling- Complete rest days are important for recovery and avoiding burnoutMeal Plan:- An optional feature in which the program will provide a meal plan to maximize results- The meal plan will be balanced and include a variety of whole foods that provide essential nutrients and energy to fuel workouts- Meals can be tailored to the users dietary restrictionspreferencesOptional Add-ons:- 1-on-1 personal training sessions virtual or in-person- Access to a community forum where users can connect, share progress and support one another- Weekly check-ins with a personal coach to track progress, set goals and stay motivated.Additional features:- App with workout tracking, progress photos, and interactive tools to track nutrition, water intake, and sleep- Daily reminders and motivational messages- Integration with wearable fitness devices, to track heart rate and other metrics during workouts . Response in Sesotho: Fit AI Program Lenaneo lena la boikoetliso le etselitsoe hore le laolehe le ho ikamahanya le maemo hore le kenelle maphelong a maphathaphathe, ebang mosebelisi ke motho ea qalang kapa ke moatlelete ea nang le boiphihlelo. Nako: Lenaneo la Libeke tse 12 le arotsoe ka mekhahlelo e 3 - Mokhahlelo oa 1 Libeke 1-4: Motheo - Mohato oa 2 Libeke 5-8: Matla - Mokhahlelo oa 3 Libeke 9-12: Kemiso ea Matla a Beke: - Matsatsi a 5 a ho ikoetlisa Boikoetliso bo matla ba 3, boikoetliso ba pelo e 2 - Matsatsi a 2 a phomolo ho phomola ka mafolofolo kapa ho phomola ka ho feletseng Ho iphuthumatsa - Boikoetliso bo bong le bo bong bo qala ka metsotso e 10 ea boikoetliso ba ho iphuthumatsa mohlala, li- jumping jacks, mangole a phahameng, selikalikoe sa matsoho, joalo-joalo Boikoetliso ba Matla - Boikoetliso bo shebana le metsamao e kopaneng mohlala, squats, deadlifts, bench press, joalo-joalo ka sepheo sa ho eketsa matla le ho haha mesifa - Boikoetliso bo tla kenyelletsa boikoetliso ba 4-6, ho qala ka metsamao e boima ea motsoako ebe o fetela ho Boikoetliso bo bobebe ba ho itšehla thajana - Boikoetliso bo tla ba le lihlopha tse 3-4 tsa boikoetliso bo bong le bo bong, bo nang le mefuta e mengata ea 8-12 - Nako ea ho phomola lipakeng tsa li-sete e tla ba metsotsoana e 60-90 Cardio Workouts - Linako tsa koetliso e matla e lateloang ke linako tsa phomolo - Boikoetliso bo tla nka nako e ka bang metsotso e 30 me bo fapane ka mokhoa mohlala, nako ea ho matha, li-circuits tsa boima ba mele, li-kettlebell swings, joalo-joalo Matsatsi a phomolo - Matsatsi a phomolo a mafolofolo a ka kenyelletsa yoga, ho otlolla kapa ho etsa lintho tse fokolang tse kang ho tsamaea kapa ho palama baesekele. - Matsatsi a ho phomola ka ho feletseng a bohlokoa bakeng sa ho hlaphoheloa le ho qoba ho khathala ho feteletseng Leano la Lijo: - Karolo ea boikhethelo eo lenaneo le tla fana ka moralo oa lijo ho eketsa liphello - Morero oa lijo o tla ba o leka-lekaneng me o kenyelle mefuta e fapaneng ea lijo tse feletseng tse fanang ka limatlafatsi le matla a bohlokoa. ho matlafatsa boikwetliso - Lijo li ka etsoa ho latela lithibelo tsa lijo tsa basebelisi likhetho tseo ba li ratang: - Lithuto tsa motho a le mong ho motho a le mong ka sebele kapa motho ka mong - Ho fihlella liboka tsa sechaba moo basebelisi ba ka hokahanang, ba arolelana tsoelo-pele. le ho tšehetsana - Ho kena beke le beke le mokoetlisi oa hau ho latela tsoelo-pele, ho ipehela lipakane le ho lula u khothetse. Likarolo tse ling: - App e nang le ho latela boikoetliso, linepe tsa tsoelo-pele, le lisebelisoa tse sebetsang ho latela phepo e nepahetseng, ho noa metsi le ho robala - Likhopotso tsa letsatsi le letsatsi le melaetsa e susumetsang - Ho kopanya le lisebelisoa tsa ho ikoetlisa tse ka aparoang, ho lekola lebelo la pelo le litekanyetso tse ling nakong ea boikoetliso. 