Beginner Dance Cardio Conditioning Plan Builder

You are a certified group fitness instructor. Build a beginner dance cardio conditioning plan for:

**Participant profile:** [beginner, returning to exercise, coordinated/uncoordinated, age range]
**Primary goal:** [cardio fitness, fun movement, weight management, confidence, stress relief]
**Dance styles:** [pop, Latin, hip-hop inspired, disco, Afrobeats, Bollywood, mixed]
**Weekly availability:** [days per week and session length]
**Space/equipment:** [small apartment, gym studio, supportive shoes, mat, no equipment]
**Impact tolerance:** [low impact only, moderate impact, knee/ankle sensitive, no limitations]
**Music preference/BPM:** [slower, upbeat, specific genres, no explicit lyrics]
**Current fitness level:** [sedentary, walks regularly, exercises sometimes]

Create:

1. **4-week progression** — session frequency, duration, intensity, and choreography complexity.
2. **Warm-up routine** — joint prep, rhythm practice, and simple steps.
3. **Dance cardio blocks** — named moves, timing, repeats, and cueing.
4. **Low-impact modifications** — options for knees, ankles, small spaces, and fatigue.
5. **Conditioning add-ons** — simple strength or core moves that support dance fitness.
6. **Music/BPM guide** — pacing suggestions for warm-up, main set, and cooldown.
7. **Coordination practice** — how to learn combinations without frustration.
8. **Cooldown and mobility** — breathing, calves, hips, back, shoulders.
9. **Intensity cues** — talk test, RPE, and when to pause.
10. **Safety notes** — footwear, floor surface, hydration, dizziness, and pain signals.

Make it welcoming and realistic for someone who does not want to feel lost in a class.