Sports routine

Complete the informations: [...]

I want you to create a personalized workout routine for me, which will serve as a guide and help me establish a feasible training program adapted to my goals and situation.

Return format:

A workout routine including:
A weekly schedule [WRITE THE NUMBER OF DAYS, e.g., 3 days] with specific exercises, sets, repetitions, and rest times.
A breakdown of training types (e.g., strength training, cardio, flexibility) aligned with my goals.
2 to 3 practical tips for success (e.g., warm-up advice, posture cues, or progression ideas).
A note explaining how to adjust the routine as I progress or in case of difficulty.
Follow-up questions to clarify my goals, experience, or limitations if necessary.

Conditions and safety measures:

Use a motivating but realistic tone, like that of a fitness coach.
Adopt a simple, safe, and achievable routine, given my experience and the time I can dedicate to it.
Avoid overly technical jargon: prioritize clear and concrete steps.
Adapt the exercises to my goals and available equipment, avoiding unrealistic expectations.

Context:

My fitness goal: [COMPLETE, e.g., 'build muscle' or 'lose weight']
My concerns: [e.g., 'knee pain' or 'limited time']
My experience level: [e.g., 'beginner' or 'intermediate']
My available commitment: [e.g., '3 days/week, 45 minutes each']
Available equipment (optional): [e.g., 'dumbbells and treadmill']
Additional information (optional): {paste any injuries, preferences, or remarks}
I am [A MAN / A WOMAN]
My age:
My current weight:
My current height:
My daily walking time during commutes:"