199 lines
8.8 KiB
HTML
199 lines
8.8 KiB
HTML
<!DOCTYPE html>
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<html lang="en">
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<head>
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<meta charset="UTF-8">
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<meta name="viewport" content="width=device-width, initial-scale=1.0">
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<title>Workout: Day C — 2026-04-10</title>
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<style>
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* { box-sizing: border-box; margin: 0; padding: 0; }
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body {
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font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
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background: #0f0f0f;
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color: #e0e0e0;
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min-height: 100vh;
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display: flex;
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justify-content: center;
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padding: 40px 20px;
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}
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.container { max-width: 800px; width: 100%; }
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h1 { font-size: 1.8rem; margin-bottom: 4px; color: #f97316; }
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.breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
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.breadcrumb a { color: #888; text-decoration: none; }
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.breadcrumb a:hover { color: #f97316; }
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.date-header { color: #888; font-size: 0.9rem; margin-bottom: 16px; }
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.day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 4px 12px; border-radius: 16px; font-size: 0.85rem; font-weight: 500; margin-bottom: 24px; }
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.section { margin-bottom: 32px; }
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h2 { font-size: 1.2rem; color: #f97316; margin-bottom: 16px; }
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.table {
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background: rgba(255,255,255,0.04);
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border: 1px solid rgba(255,255,255,0.08);
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border-radius: 12px;
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overflow: hidden;
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}
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.table table { width: 100%; border-collapse: collapse; }
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.table th { background: rgba(255,255,255,0.08); padding: 12px 16px; text-align: left; font-weight: 500; font-size: 0.85rem; color: #888; }
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.table td { padding: 12px 16px; border-top: 1px solid rgba(255,255,255,0.08); font-size: 0.95rem; }
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.exercise-name { font-weight: 500; }
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.reps { color: #666; font-size: 0.9rem; }
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.weight { color: #666; font-size: 0.9rem; }
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.video-link { color: #4a9eff; text-decoration: none; font-size: 0.85rem; }
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.video-link:hover { color: #6bb3ff; }
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.form-note { color: #666; font-size: 0.85rem; font-style: italic; }
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.note { background: rgba(255,255,255,0.04); border: 1px solid rgba(255,255,255,0.08); border-radius: 12px; padding: 16px; margin-top: 16px; color: #888; font-size: 0.85rem; }
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.back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.85rem; margin-top: 32px; }
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.back-link:hover { color: #ff8c42; }
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@media (min-width: 1200px) {
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body { padding: 60px 40px; }
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.container { max-width: 1100px; }
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h1 { font-size: 2.8rem; }
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h2 { font-size: 1.8rem; }
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.date-header { font-size: 1.2rem; margin-bottom: 20px; }
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.day-badge { font-size: 1.1rem; padding: 6px 18px; margin-bottom: 32px; }
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.table th { padding: 16px 24px; font-size: 1.1rem; }
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.table td { padding: 16px 24px; font-size: 1.3rem; }
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.exercise-name { font-size: 1.4rem; }
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.reps { font-size: 1.2rem; }
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.weight { font-size: 1.2rem; }
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.video-link { font-size: 1.1rem; }
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.form-note { font-size: 1.1rem; }
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.note { padding: 20px 24px; font-size: 1.1rem; }
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.section { margin-bottom: 48px; }
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}
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@keyframes pulse { 0% { opacity: 0.6; } 50% { opacity: 1; } 100% { opacity: 0.6; } }
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.wake-locked { position: fixed; bottom: 20px; right: 20px; background: rgba(249, 115, 22, 0.9); color: white; padding: 8px 16px; border-radius: 20px; font-size: 0.85rem; animation: pulse 2s infinite; display: none; }
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</style>
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</head>
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<body>
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<div class="container">
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<p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="index.html">Workouts</a> /</p>
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<h1>💪 Workout Day C</h1>
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<div class="date-header">Friday, April 10, 2026</div>
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<div class="day-badge">Day C — Dynamic Full-Body</div>
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<div class="section">
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<h2>Warmup</h2>
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<div class="note">5 min treadmill walk + arm swings + bodyweight squats</div>
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</div>
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<div class="section">
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<h2>Main Workout</h2>
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<div class="table">
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<table>
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<thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Form Video</th></tr></thead>
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<tbody>
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<tr>
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<td>1</td>
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<td class="exercise-name">Farmer's Walk</td>
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<td class="reps">20 steps</td>
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<td class="weight">15 lb pair or KBs</td>
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<td><a href="https://www.youtube.com/watch?v=Fkzk_RqlYig" class="video-link">▶ Video</a></td>
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</tr>
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<tr>
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<td>2</td>
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<td class="exercise-name">H2L Chop (wood chop)</td>
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<td class="reps">10/side</td>
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<td class="weight">20 lb KB</td>
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<td><a href="https://www.youtube.com/watch?v=4gzbmyDdaho" class="video-link">▶ Video</a></td>
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</tr>
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<tr>
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<td>3</td>
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<td class="exercise-name">DB Push Press</td>
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<td class="reps">10</td>
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<td class="weight">10 lb pair → 15 lb</td>
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<td><a href="https://www.youtube.com/watch?v=jFnZPgmTwik" class="video-link">▶ Video</a></td>
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</tr>
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<tr>
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<td>4</td>
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<td class="exercise-name">DB Rear Delt Flies</td>
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<td class="reps">10</td>
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<td class="weight">5 lb pair → 10 lb</td>
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<td><a href="https://www.youtube.com/watch?v=d1QEddtoOq0" class="video-link">▶ Video</a></td>
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</tr>
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<tr>
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<td>5</td>
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<td class="exercise-name">DB Hammer Curls</td>
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<td class="reps">15</td>
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<td class="weight">10 lb pair → 12 lb</td>
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<td class="form-note">Palms face each other, no swing</td>
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</tr>
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<tr>
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<td>6</td>
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<td class="exercise-name">Calf Raises (1-leg)</td>
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<td class="reps">20 (10/leg)</td>
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<td class="weight">Bodyweight or hold KB</td>
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<td class="form-note">Step edge or flat floor</td>
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</tr>
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</tbody>
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</table>
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</div>
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<div class="note"><strong>Structure:</strong> 3 rounds, 60–90s rest between rounds</div>
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</div>
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<div class="section">
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<h2>Core Finisher</h2>
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<div class="table">
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<table>
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<thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Notes</th></tr></thead>
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<tbody>
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<tr>
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<td>1</td>
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<td class="exercise-name">Dead Bugs</td>
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<td class="reps">10/side</td>
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<td class="weight">Bodyweight</td>
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<td class="form-note">Back flat, extend opposite arm+leg slowly</td>
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</tr>
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<tr>
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<td>2</td>
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<td class="exercise-name">Russian Twists</td>
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<td class="reps">20 total</td>
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<td class="weight">8 lb KB or 10 lb DB</td>
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<td><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" class="video-link">▶ Video</a></td>
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</tr>
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<tr>
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<td>3</td>
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<td class="exercise-name">Plank Hold</td>
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<td class="reps">30-45s</td>
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<td class="weight">Bodyweight</td>
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<td><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" class="video-link">▶ Video</a></td>
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</tr>
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</tbody>
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</table>
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</div>
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<div class="note"><strong>2 rounds,</strong> minimal rest. No rest between exercises — move straight through.</div>
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</div>
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<a href="index.html" class="back-link">← Back to workout list</a>
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</div>
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<div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
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<script>
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// Wake Lock API — MUST use navigator.wakeLock, NOT window.WakeLock
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let wakeLock = null;
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async function requestWakeLock() {
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try {
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wakeLock = await navigator.wakeLock.request('screen');
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const status = document.getElementById('wakeLockStatus');
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status.style.display = 'block';
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status.textContent = '🔒 Screen locked for workout';
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wakeLock.addEventListener('release', () => { status.style.display = 'none'; wakeLock = null; });
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} catch (err) {
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const status = document.getElementById('wakeLockStatus');
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status.style.display = 'block';
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status.textContent = '⚠️ Wake lock not available';
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status.style.background = 'rgba(100, 100, 100, 0.9)';
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}
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}
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if ('wakeLock' in navigator) {
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const btn = document.createElement('button');
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btn.textContent = '🔒 Lock Screen';
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btn.style.cssText = 'position:fixed;bottom:20px;left:20px;background:#f97316;color:white;border:none;padding:8px 16px;border-radius:20px;font-size:0.85rem;cursor:pointer;z-index:1000;';
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btn.addEventListener('click', requestWakeLock);
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document.body.appendChild(btn);
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document.addEventListener('visibilitychange', async () => {
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if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
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});
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}
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</script>
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</body>
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</html> |