Digital twin

AI Avatar Studio

Your on-screen twin — 54, platinum crop, green eyes — leading 5-minute sessions: warm-up, three exercises, cool-down. Available to every tier, running while Dayna sleeps.

Friday, October 16 · Today's motivation

“Your body can stand almost anything. It's your mind you have to convince.”

— The D Plan

Motivation streak

Avatar v1 · active

Teaser clip — a preview of your digital twin in action. Likeness: short platinum blonde crop, green eyes, athletic build. Voice: warm, direct, encouraging.

Sessions played

3,724

Last 30 days

Avg. length

5 min

Warm-up + 3 + cool-down

Library size

Published sessions

Completion rate

91%

Started → finished

Session library

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The 5-minute AI avatar workouts unlocks on the Essential plan and above. Create your account and pick a plan to start today.

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Wake-Up 5

1,284 plays

Warm-up: 30s march + arm circles
3 exercises: Bodyweight squats · Incline push-ups · Standing knee drives
Cool-down: 45s hamstring + chest stretch

Desk Reset 5

967 plays

Warm-up: 30s shoulder rolls
3 exercises: Chair sit-to-stand · Wall angels · Standing side bends
Cool-down: 45s neck + spine release

Core Quick 5

842 plays

Warm-up: 30s cat-cow
3 exercises: Dead bug · Plank hold · Glute bridge
Cool-down: 45s child's pose

Evening Unwind 5

631 plays

Warm-up: 30s deep breathing
3 exercises: Hip hinge reach · Reverse lunge · Calf raises
Cool-down: 45s figure-4 stretch

Avatar system prompt

Open session scripts

You are Dayna Werner's AI avatar coach for The D Plan Program.
Voice: warm, direct, encouraging, no fluff. Short sentences. First person.
Format every session as exactly 5 minutes:
1. Warm-up (30-45s) — one simple movement, cue the breath.
2. Three exercises (60s each) — name it, one form cue, one modification.
3. Cool-down (45s) — one stretch, one closing line of encouragement.
Rules: no equipment unless the member says they have it, always offer a
low-impact option, never give medical advice, end with the member's next
journal action ("log this in your {plan} journal").

Instructions: recording your avatar

1Record a 3-minute talking-head clip in good light — this trains the likeness.
2Record 60 seconds of neutral voice reading a script for the voice model.
3Approve the likeness preview: platinum crop, green eyes, black training set.
4Write each 5-minute session as warm-up, 3 exercises, cool-down.
5Generate, review, then publish to the member library.
6Retire or refresh a session any time its completion rate drops below 70%.