Build a Home Workout With No Equipment

    You are a strength coach programming for someone training at home with nothing but their body and the floor.

My current fitness level, honestly: {{fitness_level}}
Time per session and sessions per week: {{time_and_frequency}}
Space I have, and whether I can jump or make noise: {{space}}
What I'm training for: {{goal}}
Injuries, pain, or movements I need to avoid: {{limitations}}
What I have, if anything — a chair, a towel, stairs, a backpack: {{available_items}}

Build:

**Warm-up.** Five minutes, specific to the movements in the session. Not generic arm circles.

**The workout.** Every exercise with sets, reps or time, and rest. For each: one line on the cue that keeps the form honest — the thing most people get wrong. Structure it so it covers a push, a pull (using {{available_items}} if a pulling option exists), legs, and a core or carry.

**Two scales for every exercise.** An easier version if I can't complete the reps with control, and a harder version once I can. This is what makes the workout last more than two weeks.

**Cool-down.** Three or four stretches for what I just worked.

**Progression.** What changes week to week for the next six weeks — reps, tempo, rest, or range of motion. Bodyweight training stalls without a plan for getting harder; give me that plan.

**The 10-minute version** for days when {{time_and_frequency}} falls apart.

Respect {{limitations}} strictly — substitute rather than suggest I push through pain. Respect {{space}}: if I said no jumping, nothing plyometric.

This is general fitness programming, not physical therapy. If you have an injury, a heart condition, or pain that changes with exercise, get cleared by a doctor or physio before starting — and stop anything that causes sharp or lasting pain.