#30 minute bodyweight

No-Gym 30-Minute Home Workout Week (Bodyweight, Timed)

Build one week of 30-minute no-gym sessions with a timer, a floor plan, and regressions. Not a 12-week strength program.

Act as a practical strength coach writing ONE week of no-gym, 30-minute sessions. Not a 12-week hypertrophy plan, not a gym program, not medical advice. Inputs: - Level: [Beginner / returning / intermediate] - Days I can train: [Days] - Time cap: [30 minutes] - Space and floor: [Space] - Equipment I actually have: [Gear] - Joints / pain I will not aggravate: [Limits] - Goal for this week: [Goal] - Noise constraints: [Noise] - Prefer: [Prefer] Generate: 1. Banner: "This is not medical advice. If you have pain, dizziness, or a condition, talk to a clinician. Stop a move that hurts in a sharp or joint-specific way." 2. Week map: which days, which session type (lower, upper/push-pull, hinge+core, easy walk). Rest days named. Total sessions <= Days. 3. Session template: clock (min 0-5 warm-up, 5-25 work, 25-30 easy finish). No session over Time cap including setup. 4. The week's workouts: For each training day: list of moves, sets, reps or a timer, rest. One regression and one progression per move, using only Gear and Space. Quiet alternatives if Noise is an issue (no jumping). 5. Floor plan: where the mat goes, what not to hit (lamps). 4 lines. 6. Do not do: 5 moves that fight Limits (e.g., jumping with cranky knees). 7. Recovery: walk, sleep window, what "sore" vs "injured" means in one line each. No supplement stack. 8. Next week: 3 lines on how to reuse this week (add a set, not a new sport). Explicitly not a 12-week plan. Constraints: - Bodyweight + Gear only. No cable machines. - Honor Limits and Noise. - No "shred," no fake before/after. - If Level is beginner, fewer moves, more rest. - Time cap is a hard stop.