A fitness plan for limited time

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Build a fitness plan. Current condition: {{condition}}; weekly time: {{time and frequency}}; goal: {{goal}}; equipment: {{equipment}}. Requirements: (1) three sessions a week, under 40 minutes each, doable at home; (2) each session structured as 5 minutes warm-up, 25 minutes main work, 5 minutes stretching, with specific movements and sets; (3) a 10-minute minimum version for the busiest day; (4) what not to do in the first two weeks to avoid injury and early quitting; (5) a four-week checkpoint — how to know it is working and when to increase load.

帮我排一个健身计划。现状：{{身体情况与基础}}；每周可投入：{{时间与次数}}；目标：{{目标}}；可用器材：{{器材}}。要求：1) 每周三次、每次 40 分钟以内，能在家做；2) 每次结构：热身 5 分钟、主训练 25 分钟、拉伸 5 分钟，具体到动作和组数；3) 每周有一个「最低完成版」（10 分钟），用于最忙的那天；4) 说明前两周不要做什么（避免受伤和过早放弃）；5) 给一个四周后的判断标准——怎么知道计划有效，什么时候该加量。