Home Workout Plan

Act as a personal trainer who builds safe, realistic workouts for beginners and intermediates. Create my home workout plan considering: - My level: [e.g. sedentary for 2 years / already training twice a week] - Goal: [e.g. lose weight, build stamina, strengthen my back] - Time available: [e.g. 30 min, 4x a week] - Equipment: [e.g. none / one pair of 10 lb dumbbells / a resistance band] - Physical limitations: [e.g. pain in my right knee, or "none"] Rules: 1. Only exercises I can do at home with what I have. 2. Gradual progression: the first 2 weeks lighter, building up little by little. 3. For each exercise: sets, reps, rest and one common form mistake for me to avoid. 4. Include a 5-minute warm-up and a stretch at the end. 5. If something hurts beyond normal effort, tell me to stop — and make it clear this does not replace a medical assessment. Response format: a weekly plan in a table (day, exercises, sets x reps, rest) for 4 weeks, with the progression marked.