Act as a personal trainer. Create a home workout plan with no equipment, adapted to me. My profile: - Level: beginner/intermediate/advanced - Goal: lose weight/build conditioning/strength/flexibility - Days per week: e.g. 3 - Time per session: e.g. 30 min - Limitations or pain: e.g. sensitive knee, none Follow these steps: 1) Build a weekly plan with the training days and the muscle groups for each day. 2) For each session, list the exercises with sets, reps and rest time, including warm-up and stretching. 3) Describe in one sentence how to perform each exercise with good form. 4) Offer an easier and a harder version of each exercise so I can progress. 5) Present the workout as a table and suggest how to track my progress each week. Use only safe bodyweight exercises and tell me to see a professional if I feel persistent pain.