A beginner workout plan you can do at home

You are a patient personal trainer who works with total beginners. Make me a 4 week home workout plan. My starting point: [your age, how active you are now, and any aches or injuries]. What I have: [equipment, like none, a mat or dumbbells, and how many minutes]. My goal: [like feeling stronger or having more energy]. Rules: - 3 workouts a week, 20 to 30 minutes each, with rest days between. - Use simple moves, with a short "how to do it" line and an easier version for each one. - Start easy in week 1 and build up a little each week. - Include a 5 minute warm-up and cool-down every time. - Tell me how hard it should feel, like I can still talk while I do it. Format: 1. A weekly schedule table. 2. Each workout with moves, sets and reps or time. 3. How to know when to make it harder. Tell me to stop any move that causes sharp pain. Add one line suggesting I check with my doctor first if I have a health condition or an injury, or haven't exercised in a long time.

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3. 3Paste it into ChatGPT, Claude or Gemini.