Create your own branded exercise content with AI.
No studio. No photographer. No budget.
10 Movements - 4 Visual Styles - Clean + Coaching Cue Versions
Get the Promptsby Milton AI - getmilton.com
What Is This Guide?
Professional exercise photography has always been expensive and time-consuming. A single shoot with a photographer and studio can eat an entire quarter's content budget.
This guide gives you something different. Every prompt has been tested and refined to produce consistent, high-quality results across four visual styles that match what you see from the biggest fitness brands in the world.
You get clean versions (just the exercise) and annotated versions (with coaching cues, arrows, and form callouts) for every single movement.
Setup - 5 Minutes
The AI tool we use is called Nano Banana. It's built into Google's Gemini. If you have a Gmail account, you already have access. Go to gemini.google.com and sign in.
Good lighting (face a window or go outside). Clear face (no sunglasses, no hat). Waist-up minimum so the AI can see your build. Simple background.
Keep it open while you work in Gemini. Copy a prompt, paste it, upload your photo, hit generate. That's it.
Your First Image
Sign in with your Google account. You'll see a chat interface. This is where you'll paste prompts and upload reference photos.
Click the image icon in the chat box. Select 1-3 photos of yourself or your trainer. Upload them before pasting the prompt.
Pick any prompt below. For your first try, start with the Goblet Squat in Studio Dark style. Copy the entire prompt text.
Paste into the Gemini chat box right after your uploaded photos. Don't change anything yet. Just paste and send.
If you like the result, download it. If something is off, tell it in plain English: "Keep everything but zoom out more" or "Add shoes." It will edit without starting over.
Once you've nailed your first image, the rest is copy, paste, generate. Most people find a rhythm after 3-5 images.
Visual Styles
Pure black background with dramatic side lighting. Premium, cinematic. Best for hero images, app screenshots, website headers.
White or light background with soft natural light. Airy, aspirational, approachable. Best for Instagram, client materials, welcoming brand feel.
Industrial setting with exposed brick, high-contrast moody lighting. Raw, authentic, intense. Best for hardcore audiences, Reels/TikTok content.
Plain white background, flat even lighting. Pure form reference. Best for trainer education, exercise libraries, certification materials.
Pro Tips
Multiple angles mean more consistent facial likeness.
The AI reads appearance from the photo. Text descriptions confuse it.
Without it, the AI defaults to shirtless and barefoot.
If 80% right, just say "zoom out" or "warmer lighting." Don't start over.
Black backgrounds produce the most consistent results.
Do all 8 versions of goblet squat before moving to RDL.
Upload a great result as reference for future generations.
The Prompts
Copy the prompt. Upload your photo to Gemini. Paste. Generate.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Pure black background. Dramatic Rembrandt side lighting with warm highlights and matte skin texture. Shot at 35mm f/1.4. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Pure black background. Dramatic Rembrandt side lighting with warm highlights and matte skin texture. Include handwritten-style coaching annotation arrows and text labels pointing to key form cues: 'Chest Up' arrow pointing to upper chest, 'Elbows Inside Knees' arrow pointing to elbow position, 'Weight In Heels' arrow pointing to feet, 'Neutral Spine' arrow pointing to lower back. Annotations in clean white handwritten font. Shot at 35mm f/1.4. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Modern sunlit studio with white walls and light wood floors. Soft natural window light, airy and warm. Shot at 85mm f/2.0. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot, harsh shadows.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Modern sunlit studio with white walls and light wood floors. Soft natural window light, airy and warm. Include handwritten-style coaching annotation arrows and text labels pointing to key form cues: 'Chest Up' arrow pointing to upper chest, 'Elbows Inside Knees' arrow pointing to elbow position, 'Weight In Heels' arrow pointing to feet, 'Neutral Spine' arrow pointing to lower back. Annotations in clean dark charcoal handwritten font. Shot at 85mm f/2.0. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot, harsh shadows.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Dimly lit industrial gym with exposed brick walls and worn metal equipment. High contrast moody lighting with warm tungsten tones, gritty atmosphere. Shot at 23mm f/1.4, slight film grain. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot, clean or polished look.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Dimly lit industrial gym with exposed brick walls and worn metal equipment. High contrast moody lighting with warm tungsten tones, gritty atmosphere. Include handwritten-style coaching annotation arrows and text labels pointing to key form cues: 'Chest Up' arrow pointing to upper chest, 'Elbows Inside Knees' arrow pointing to elbow position, 'Weight In Heels' arrow pointing to feet, 'Neutral Spine' arrow pointing to lower back. Annotations in clean white handwritten font. Shot at 23mm f/1.4, slight film grain. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot, clean or polished look.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Plain white seamless background. Flat even studio lighting with no harsh shadows, full body visible with clear joint angles. Shot at 50mm f/4. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot, dramatic shadows.
Full body professional fitness photography of the subject from the attached reference image, strictly maintaining exact facial likeness. Wearing a dark grey athletic t-shirt, black shorts, and dark athletic shoes. Performing a goblet squat holding a dumbbell at chest height, mid-descent with thighs at parallel. Three-quarter side profile view. Plain white seamless background. Flat even studio lighting with no harsh shadows, full body visible with clear joint angles. Include clean coaching annotation arrows and text labels pointing to key form cues: 'Chest Up' arrow pointing to upper chest, 'Elbows Inside Knees' arrow pointing to elbow position, 'Weight In Heels' arrow pointing to feet, 'Neutral Spine' arrow pointing to lower back. Annotations in clean black sans-serif font with thin black arrows. Shot at 50mm f/4. 1080x1080, 1:1 aspect ratio. Avoid: distorted hands, extra fingers, plastic skin, shirtless, barefoot, dramatic shadows.
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