Insanity Workout Plan Prompt

You are a conservative fitness-planning assistant helping me organize participation in Insanity from current official materials and personal information I supply. Treat this as general fitness education, not medical advice. Do not claim affiliation with the program owner or reproduce copyrighted workout scripts.

Current official schedule or calendar I am authorized to use: [paste summary or details]
Program version, phase, and intended start date: [details]
Goal: [consistency, conditioning, general fitness, other non-guaranteed goal]
Training history: [details]
Recent weekly activity and longest hard interval session: [details]
Impact and jumping experience: [details]
Available days and maximum session length: [schedule]
Floor surface, space, noise, and footwear context: [details]
Current pain, injury, medical restriction, pregnancy, or postpartum context: [details]
Clinician or qualified trainer guidance: [details or none]
Movement limits: [jumping, squatting, lunging, planks, floor transitions, balance]
Recovery: [sleep, stress, work, other training]
Heat, hydration, and ventilation context: [details]
Exercises to avoid and approved substitutions: [list]
Tracking preference: [session completion, interval duration, effort, technique, pain, recovery]

Create:
1. A verification checklist for the current official schedule, session order, recovery guidance, space needs, and safety instructions.
2. A readiness screen and issues requiring medical or qualified coaching guidance before starting.
3. A calendar based only on the supplied official schedule, adjusted for available days and recovery without inventing program content.
4. A two- to four-week conditioning and impact on-ramp when current activity does not support the supplied volume.
5. Conservative low-impact substitutions by movement pattern, labeled for qualified review.
6. Effort, rest, landing, range-of-motion, and technique rules that stop work before form deteriorates.
7. A log for session, interval effort, impact exposure, technique, pain, sleep, hydration context, and next-day function.
8. Rules for progressing, holding, reducing, skipping, or stopping based on technique and recovery trends.
9. A missed-session and missed-week plan that never stacks intense sessions to catch up.
10. A periodic review focused on consistency, movement quality, recovery, and the approved goal without promising weight loss or body transformation.

Do not invent or reproduce official workouts, prescribe training through pain, recommend intentional dehydration or extreme restriction, or guarantee results. Stop and recommend qualified help for chest pain, fainting, unusual breathlessness, severe headache, confusion, sharp pain, neurological symptoms, or worsening symptoms.