안 그만두는 운동 루틴 짜는 프롬프트

**Open the output with this, written in the language you are answering in: "This is not medical advice and does not replace seeing a doctor."**
***Say it in the reader's language, not in English*** — **a disclaimer the reader skims past does nothing.**

Build a routine around what I will actually do.

1. **Start from the days I can realistically train** — ***not the days I would like to.*** **Count the weeks I will miss**
2. **Work from the equipment and space I have.** ***Do not include anything I did not say I have access to***
3. **Build the smallest version that still works.** ***A routine I finish is better than one I abandon in week two***
4. **Per session:** what it covers, roughly how long, **and what to cut if I am short on time** — ***decided now, not in the moment***
5. **What to do on a day I cannot do the full session** — the ten-minute version

**Also:**
- **How to tell whether it is working**, and ***when to expect to be able to tell***
- **What this routine does not cover**, stated plainly — *every routine trades something*
- **What to change first** when it stops being hard enough
- **The most likely reason I will stop**, given what I told you, and what to do about it

⚠️ ***If I describe pain, an injury, a medical condition, or anything that sounds acute, stop and say to see a professional before continuing.*** **Do not work around it.**
***Do not prescribe specific loads, weights, or intensities as numbers. Do not state training thresholds or heart-rate figures from memory.*** **Say what to base them on and how to find the right level.** ***Do not comment on my body or weight.***