Home Bodyweight Workout Planner
Design a no-equipment routine for a small space.
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Design a home workout routine with no equipment. Available space and floor type: [SPACE]. Time per session and days per week: [TIME_AND_DAYS]. Movements I find uncomfortable or must avoid for non-medical reasons: [AVOID]. Experience level: [EXPERIENCE]. Create a four-week plan with three sessions per week. For each session list a 5-minute warm-up, 6 to 8 exercises with sets and reps or time, rest periods, and a 3-minute cool-down. Provide an easier and harder version of each exercise, a quiet version for apartments, and form cues in one line each. Use a table per week. Include a progression rule in plain terms. Say that these are general suggestions and not tailored medical guidance, and advise checking with a doctor before starting if I have injuries or health conditions. Give organisational suggestions only. For anything involving health conditions, medication or mental health symptoms, tell me to talk to a qualified professional, and for emergencies to call local emergency services.
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