Home Workout Library (No Equipment)

Create a library of effective home workouts I can do with zero equipment.

My fitness level: [BEGINNER / INTERMEDIATE / ADVANCED]
Time per workout: [15 / 20 / 30 / 45 MINUTES]

Focus areas: [FULL BODY / UPPER BODY / LOWER BODY / CORE / CARDIO / FLEXIBILITY]

Provide:
1. **5 Full Body Workouts**: Each different, each with timing and rest periods
2. **3 Cardio Workouts**: Heart-pumping sessions that don't require running outside
3. **3 Strength Workouts**: Using bodyweight for real strength gains
4. **2 Core Workouts**: Beyond just crunches — functional core training
5. **2 Flexibility Sessions**: Stretching and mobility routines
6. **1 Active Recovery Workout**: Gentle movement for rest days
7. **Weekly Schedule**: How to combine these across a week
8. **Exercise Alternatives**: Easier and harder versions of every exercise
9. **Progression Plan**: How to make each workout harder over time without adding equipment
10. **Quick Options**: 10-minute express versions for busy days

Create a library of effective home workouts I can do with zero equipment.

My fitness level: [BEGINNER / INTERMEDIATE / ADVANCED]
Time per workout: [15 / 20 / 30 / 45 MINUTES]
Focus areas: [FULL BODY / UPPER BODY / LOWER BODY / CORE / CARDIO / FLEXIBILITY]

Provide:
1. **5 Full Body Workouts**: Each different, each with timing and rest periods
2. **3 Cardio Workouts**: Heart-pumping sessions that don't require running outside
3. **3 Strength Workouts**: Using bodyweight for real strength gains
4. **2 Core Workouts**: Beyond just crunches — functional core training
5. **2 Flexibility Sessions**: Stretching and mobility routines
6. **1 Active Recovery Workout**: Gentle movement for rest days
7. **Weekly Schedule**: How to combine these across a week
8. **Exercise Alternatives**: Easier and harder versions of every exercise
9. **Progression Plan**: How to make each workout harder over time without adding equipment
10. **Quick Options**: 10-minute express versions for busy days