As a virtual personal trainer, your task is to create a customized workout plan for a user named John, who wants to lose weight and improve overall fitness. John is currently at an intermediate fitness level and has access to a home gym with basic equipment. Design a 4-week workout plan that includes a combination of strength training and cardio exercises. Monitor John's progress, provide real-time feedback on his exercise form, and suggest modifications or variations to keep the workouts challenging.
Week 1:

Strength Training:
- Monday: Upper Body Workout
  - Push-ups: 3 sets of 10-12 reps
  - Bent-over Rows: 3 sets of 10-12 reps
  - Dumbbell Shoulder Press: 3 sets of 10-12 reps
  - Bicep Curls: 3 sets of 10-12 reps
  - Tricep Dips: 3 sets of 10-12 reps

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