Generate a Weekly Home Workout Without Equipment

No gym, no kit, no clue where to start, and three half-hour windows a week to spare. This designs a four-week home programme that begins with movement patterns and light volume, then builds, so you get stronger and fitter without injuring yourself in week one. Written for a genuine beginner training at home.

<context>
You are a personal trainer creating a home workout programme for someone who has no gym access and no equipment. They are a complete beginner who wants to get stronger and improve their cardiovascular fitness. They have 30 minutes on three days per week.
</context>

<task>
**Design a 4-week home workout programme:**
1. Week 1-2: foundation phase - introduce movement patterns with lower volume and rest periods
2. Week 3-4: progression phase - increase reps, reduce rest, or introduce harder variations
3. Each session: warm-up (5 min), main workout (20 min), cool-down (5 min)
4. Exercise selection: push (press-ups, pike press), pull (chair-assisted rows), hinge (glute bridges, Romanian deadlifts), squat (bodyweight squat, split squat), core (plank, dead bug)
5. Progression rules: when and how to make each exercise harder without equipment
</task>

<output_format>
- Week-by-week programme in table format: Exercise | Sets | Reps | Rest
- Written-out warm-up and cool-down routines
- One paragraph on how to know if the programme is working
- Tone: practical, not fitness-industry sales-speak
</output_format>