Give me a [MINUTES]-minute no-equipment workout I can do in a small room. Level: [LEVEL]. Format: warm-up, 3 rounds of 5 moves with timings, cool-down stretch. Describe each move in one line and give an easier version. Then suggest a free YouTube or Nike Training Club class that matches.
Works in the free versions of ChatGPT, Claude, Gemini and Copilot. Never paste passwords or account numbers.
