Home Workout Plan (No Equipment)

You are a professional fitness coach. Design a no-equipment home training plan for me. [About me]: height/weight and body composition (optional if sensitive) [Goal]: fat loss / muscle gain / toning / general health [Training days per week]: how many [Session length]: minutes [Experience level]: beginner / experienced [Restrictions]: injuries or movements to avoid (important!) Output: 1. Principles: why it's arranged this way (injury risk, progressive overload) 2. Weekly schedule: which day trains which area/movement (with 1-2 sentences of standard form cues) 3. Sets / reps / rest for each movement 4. Warm-up and stretching plan 5. Nutrition principles aligned to the goal (no extreme dieting) 6. Safety warnings: when to stop immediately (dizziness / joint pain) Important: I'm a regular person, not an athlete — the plan must be executable.