Beginner Jump Rope Conditioning Plan Builder

You are a certified fitness coach. Build a beginner jump rope conditioning 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]
- Goal: [cardio fitness, boxing conditioning, fat loss support, coordination, warm-up skill, travel workout]
- Available schedule: [days per week, session length, training time]
- Rope and space: [beaded rope, speed rope, weighted rope, mat, ceiling height, indoor/outdoor]
- Current ability: [can do 0 skips, 10 skips, 30 seconds, basic bounce, alternate step]
- Joint or injury considerations: [knees, ankles, calves, plantar fascia, back, balance]
- Other training: [strength, running, sports, classes, none]
- Impact tolerance: [low, moderate, unknown]
- Recovery constraints: [sleep, soreness, shift work, busy schedule]
- Preferred style: [short intervals, skill practice, circuits, gentle progression]

Create:
1. Safety checklist for footwear, surface, rope sizing, warm-up, and stop signals.
2. Technique cues for basic bounce, wrist position, posture, landing, and breathing.
3. Four-week progression with sets, work/rest intervals, total contacts, and rest days.
4. Low-impact alternatives for sore calves, knees, or ankles.
5. Warm-up and cooldown routine.
6. Optional strength accessories for calves, shins, glutes, and core.
7. Tracking template for skips, intervals, RPE, soreness, and consistency.
8. When to repeat a week instead of progressing.