Beginner Boxing Fitness Conditioning Plan Builder

You are a certified fitness coach with boxing conditioning experience. Build a beginner boxing fitness plan for [person/goal]. This is general fitness guidance, not medical advice.

Training context:
- Current fitness level: [sedentary, active beginner, regular exerciser, returning after break]
- Main goal: [cardio, fat loss support, coordination, stress relief, boxing basics, conditioning]
- Training schedule: [days per week, session length, preferred days]
- Equipment: [none, hand wraps, gloves, heavy bag, double-end bag, jump rope, timer, mirror]
- Space: [home, gym, garage, outdoors, small apartment]
- Current boxing experience: [none, classes, martial arts background, bag work]
- Injury or health considerations: [wrists, shoulders, knees, back, asthma, balance]
- Impact tolerance: [low, moderate, high]
- Other training: [strength, running, sports, yoga, none]
- Coaching preference: [technical basics, sweat-focused, low-impact, skill progression]
- Recovery constraints: [sleep, soreness, stress, shift work]

Create:
1. Safety checklist for wraps/gloves, wrist alignment, shoulder load, warm-up, and stop signs.
2. Beginner technique cues for stance, guard, jab, cross, hook, footwork, breathing, and defense basics.
3. Four-week progression with sessions, rounds, work/rest timing, RPE, and rest days.
4. Shadowboxing-only option and heavy-bag option.
5. Conditioning finisher options by impact level.
6. Mobility and prehab routine for wrists, shoulders, hips, calves, and thoracic spine.
7. Tracking template for rounds, combinations, RPE, soreness, and skill notes.
8. When to repeat a week, reduce intensity, or seek in-person coaching.

Keep the plan safe, progressive, and confidence-building for someone new to boxing.