Plan a beginner home or gym week you can stick to

Plan a beginner workout week.

Where: [home / gym / both]
Time per session: [minutes]
Days I can do: [number]
Equipment: [none / bands / basic gym]
Limits or niggles: [optional]
Goal in my words: [feel better / get stronger / start]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A week outline with rest days.
2. Example session structures (not personalised physio).
3. Warm-up and cool-down in plain words.
4. Stop rules: sharp pain, dizziness, chest pain → stop and seek medical help / call 999 if severe.
5. Remind me to check with a GP before starting if I have a condition, am pregnant, or haven't exercised in a long time.
6. Point me to NHS Better Health / Live Well for general activity guidance.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.