body.html
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FitPlan
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4-Week Workout Program
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Your complete guide to starting your fitness journey
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💡 General Tips
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Focus on mind-muscle connection
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Take 2-5 mins breaks between sets
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You grow more in stretched positions
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Prioritize form over weight/reps
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Workout Schedule
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Mobility Techniques
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Hip Hinge
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Bracing
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Built with 💪 for fitness enthusiasts
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index.scroll
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+ buildHtml
+ baseUrl https://fitplan.scroll.pub
+ metaTags
+ editButton /edit.html
+ title 4-Week Workout Program
+ style.css
+ body.html
+ script.js
readme.scroll
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+ # fitplan2.scroll.pub
+ Website generated by Claude from prompt: create a simple response webpage for a workout plan. the plan should have days and execrsises which i have mentioned below it should also have tips and video links i have mentioned below. # 🏋️♀️ Workout Program with Tutorial Links This plan is for 1st 4 weeks of your workout journey. ## 💡 General Tips - Focus on mind-muscle connection - Take 2-5 mins breaks between sets - You grow more in stretched positions - Prioritize form over weight/reps - Slow movement while moving weight in a downward motion / negatives (controlled eccentric) - Proper breathing is crucial - 10-12 minutes cardio every alternate day at the end ## Monday: Legs 🦵 ### Warm-up | Exercise | Duration/Reps | Tutorial Links | Form Tips | | --- | --- | --- | --- | | Warmup and Cycling | 5-7 mins cycling 2-3 min warmup | [Full Leg Warm-up Guide](https://www.youtube.com/watch?v=pCEpcIo-O4I) | | | Bodyweight Squats | 2 sets × 20 reps | [MuscleWiki Guide](https://musclewiki.com/bodyweight/female/glutes/bodyweight-squat/) | Practice basic movement pattern | ### Main Exercises | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Common Mistakes | Muscles involved | | --- | --- | --- | --- | --- | --- | --- | | Smith Machine Squats | #1-2: 15-20 reps (empty bar) #3-4: 10-12 reps (+2.5kg/side) | Start: Empty bar Progress: +2.5kg plates | 1. [Basic Tutorial](https://www.youtube.com/watch?v=8Kls95w2jFA) 2. [Form Guide](https://www.youtube.com/watch?v=Uv_DKDl7EjA) 3. [Quick Tips](https://www.youtube.com/shorts/rhbIFJj4UYc) | - Wider stance - Breathing crucial - Keep chest up | Watch for: - Knee moving inward (it should be outwards) - Back rounding | Quads,Glutes | | Dumbbell RDL | 3 × 12-15 reps | 5kg dumbbells | 1. [MuscleWiki Guide](https://musclewiki.com/dumbbells/female/lowerback/dumbbell-romanian-deadlift/) 2. [Common Mistakes](https://www.youtube.com/shorts/d-hn_0sEpRQ) 3. [Avoiding back pain](https://www.youtube.com/shorts/wFSMH3PPu9Y) | - Hip hinge movement - Feel hamstring stretch | - Not hinging at hips. - Rounding back | Glutes, Ham | | Leg Extension | 3 × 15 reps | 25-30kg | [Machine Guide](https://musclewiki.com/machine/female/quads/machine-leg-extension/) | Control movement | Don't swing | Quad | | Calf Raises | 3 × 15-17 reps | 10kg | 1. [Machine Guide](https://musclewiki.com/machine/female/calves/machine-standing-calf-raises/) 2. [Form Tips](https://www.youtube.com/shorts/xK6DoHBXTdw) | Hold 1sec at bottom | Don't rush reps | | ### Stretches | Stretch | Duration | Tutorial Link | Key Focus | | --- | --- | --- | --- | | Quad Stretch 1 | 30s/side | [Variation Two](https://musclewiki.com/stretches/female/quads/quads-stretch-variation-two/) | Feel front thigh stretch | | Quad Stretch 2 | 30s/side | [Variation Three](https://musclewiki.com/stretches/female/quads/quads-stretch-variation-three/) | Alternative position | | Glute Stretch | 30s/side | [Glute Guide](https://musclewiki.com/stretches/female/glutes/glutes-stretch-variation-three/) | Feel hip stretch | | Hamstring Stretch | 15-20s/side | [Ham Guide](https://musclewiki.com/stretches/female/hamstrings/hamstrings-stretch-variation-four/) | Gentle stretch | --- ## Tuesday: Shoulders & Abs 💪 ### Warm-up | Exercise | Duration | Tutorial Link | Notes | | --- | --- | --- | --- | | Shoulder Mobility | 5-7 mins | [Warm-up Guide](https://www.youtube.com/watch?v=ztQRlsR44M8) | Complete all movements | ### Main Exercises | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | | --- | --- | --- | --- | --- | | Dumbbell Seated Overhead Press | 3 × 12-15 reps 1 × 6 reps | 2.5kg dumbbells 5kg (last set) | [Press Tutorial](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-overhead-press/) | - Core tight - Full Range of motion | | Lateral Raises | 3 × 15-20 reps 1 × 6-8 reps | 2.5kg dumbbells 5kg (last set) | [Raise Guide](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-lateral-raise/) | - No swinging - Control movement | | Rear Delt Fly | 3 × 12-15 reps | 2.5kg dumbbells | [Fly Guide](https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-rear-delt-fly/) | Squeeze at top | | | | | | | ### Abs | Exercise | Sets × Reps | Tutorial Links | Key Points | | --- | --- | --- | --- | | Laying Leg Raises | 3 × 15-20 | [Lower Ab Guide](https://musclewiki.com/bodyweight/female/abdominals/laying-leg-raises/) | Control descent | | Crunches | 3 × 15-20 | [Crunch Guide](https://musclewiki.com/bodyweight/female/abdominals/crunches/) | Curl up slowly | | Plank | 1-2 mins | [Plank Form](https://musclewiki.com/bodyweight/female/abdominals/hand-plank/) | Keep body straight | ### Stretches | Stretch | Duration | Tutorial Link | | --- | --- | --- | | Shoulder Stretch 1 | 20s/side | [Variation One](https://musclewiki.com/stretches/female/shoulders/shoulders-stretch-variation-one/) | | Shoulder Stretch 2 | 20s/side | [Variation Four](https://musclewiki.com/stretches/female/shoulders/shoulders-stretch-variation-four/) |  --- ## Wednesday: Chest & Triceps 💪 ### Warm-up | Exercise | Duration/Reps | Tutorial Links | Form Tips | | --- | --- | --- | --- | | Modified Push-ups | Target: 30-35 reps | [Modified Push-up Guide](https://www.youtube.com/shorts/A9eYDfkh7zQ) | - Can bend knees - Focus on form | ### Main Exercises | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | | --- | --- | --- | --- | --- | | Dumbbell Incline Bench Press | 3 × 15 reps 1 × 6 reps (last set) | 2.5kg dumbbells 5kg (last set) | [Incline Press Guide](https://musclewiki.com/dumbbells/female/anterior-deltoid/dumbbell-incline-bench-press/) | - Control movement - Full ROM | | Dumbbell Bench Press | 3 × 12-15 reps 1 × 4-5 reps (last set) | 2.5kg dumbbells 5kg (last set) | [Bench Press Guide](https://musclewiki.com/dumbbells/female/triceps/dumbbell-bench-press/) | - Keep back flat - Drive through chest | | Machine Pec Fly | 3 × 12-15 reps 1 × 6-8 reps (last set) | 10kg 15kg (last set) | [Pec Fly Guide](https://musclewiki.com/machine/female/chest/machine-pec-fly/) | - Squeeze at peak - Control return | | Dumbbell Overhead Tricep Extension | 4 × 12 reps | 7.5kg | [Tricep Extension Guide](https://musclewiki.com/dumbbells/female/triceps/dumbbell-overhead-tricep-extension) | - Keep elbows in - Full extension | | Rope/Bar Pushdown | 3 × 12-15 reps | Start light | 1. [Cable Guide 2.](https://musclewiki.com/cables/female/triceps/cable-rope-pushdown/) [Form Video](https://www.youtube.com/watch?v=odbyvJm7d8s) | - Elbows at sides - Control motion | ### Stretches | Stretch | Duration | Tutorial Link | | --- | --- | --- | | Chest Stretch 1 | 15-20s each | [Variation One](https://musclewiki.com/stretches/female/chest/chest-stretch-variation-one/) | | Chest Stretch 2 | 15-20s each | [Variation Three](https://musclewiki.com/stretches/female/chest/chest-stretch-variation-three/) | | | | | --- ## Thursday: Back & Biceps 💪 ### Main Exercises | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Muscle Involved | | --- | --- | --- | --- | --- | --- | | Machine Pulldowns | 4 × 12 reps | 10-15kg | [Pulldown Guide](https://musclewiki.com/machine/female/lats/machine-pulldown/) [Form Tips 1](https://www.youtube.com/shorts/oJ0x9fsmESs) [Form Tips 2](https://www.youtube.com/shorts/5s6KGLTMgoI) | - Stay in place - No momentum - Push with lats | Lats | | Machine Seated Cable Rows | 3 × 12-15 reps | 10-15kg | [Row Guide](https://musclewiki.com/machine/female/biceps/machine-seated-cable-row/) [useful tips](https://www.youtube.com/watch?v=J7woEcgtArY) [tips-2](https://www.youtube.com/watch?v=UCXxvVItLoM) [elbow position guide](https://www.youtube.com/shorts/eA6JBY6PV4A) | - Squeeze back - Control return | Mid back, lats | | Bend over Dumbbell Rows | 3 × 10 reps | 5 kg | 1. [Row Guide](https://www.youtube.com/watch?v=DMo3HJoawrU) 2. [Guide-2](https://www.youtube.com/shorts/Fxh6U_AurhI) 3. [Avoiding lower back pain 1](https://www.youtube.com/shorts/wFSMH3PPu9Y) 4. [Avoiding lower back pain 2](https://www.youtube.com/shorts/ijfcwBxbd1k) | - Hip hinge - Brace core (breath air into your stomach) | Mid back, lats, lower back | | Back Extension | 3 × 12-15 reps | Bodyweight | [Extension Guide](https://musclewiki.com/machine/female/lowerback/machine-45-degree-back-extension/) | - Control movement - No jerking | Lower back, Glutes | | Dumbbell Curls | 3 × 15 reps | 2.5kg dumbbells | [Curl Guide](https://musclewiki.com/dumbbells/female/biceps/dumbbell-curl/) | - Static elbows - Control tempo - Controlled negatives | inner biceps (long head) | | Hammer Curls | 3 × 12-15 reps | 2.5kg dumbbells | [Hammer Curl Guide](https://musclewiki.com/dumbbells/female/biceps/dumbbell-hammer-curl/) | - No elbow movement - Full ROM | outer bicep (short head) | ### Stretches | Stretch | Duration | Tutorial Link | | --- | --- | --- | | Lats Stretch 1 | 20-30s each | [Variation One](https://musclewiki.com/stretches/female/lats/lats-stretch-variation-one/) | | Lats Stretch 2 | 20-30s each | [Variation Two](https://musclewiki.com/stretches/female/lats/lats-stretch-variation-two/) | | Mid Back Stretch | 20-30s | [Trap Stretch](https://musclewiki.com/stretches/female/traps-middle/traps-mid-back-stretch-variation-one/) | | Lower Back Stretch 1 | 20-30s | [Variation One](https://musclewiki.com/stretches/female/lowerback/lower-back-stretch-variation-one/) | | Lower Back Stretch 2 | 20-30s | [Variation Two](https://musclewiki.com/stretches/female/lowerback/lower-back-stretch-variation-two/) | --- ## Friday: Legs (Day 2) 🦵 ### Warm-up | Exercise | Duration/Reps | Tutorial Links | Notes | | --- | --- | --- | --- | | Cycling | 5-7 mins | [Warm-up Guide](https://www.youtube.com/watch?v=pCEpcIo-O4I) | Light resistance | | Body Weight Squats | 2 × 15-20 reps | Same as Monday | Focus on form | ### Main Exercises | Exercise | Sets × Reps | Weight | Tutorial Links | Form Tips | Muscle involved | | --- | --- | --- | --- | --- | --- | | Goblet Squats | 4 × 15-20 reps | 10kg dumbbell | [Squat Guide](https://musclewiki.com/dumbbells/female/glutes/dumbbell-goblet-squat/) [Form Video](https://www.youtube.com/watch?v=jHtONlh5_ZM) | - Elevated heels - Keep chest up | Quads | | Leg Press | 3 × 20 reps | 20-20kg plates | [Press Guide](https://musclewiki.com/machine/female/glutes/machine-leg-press/) | - Full ROM - Control descent | Quads | | Hip Thrusts | 3 × 15 reps | Light weight | [Thrust Guide](https://musclewiki.com/barbell/female/glutes/barbell-hip-thrust/) | - Bridge hips high - Squeeze glutes | Glutes | | Walking Lunges | 2-3 × 20 reps | 2.5kg dumbbells | [Lunge Guide](https://www.youtube.com/watch?v=Z6R8A5tcrTc) | - Long steps - Control balance | Glutes, Ham | | Leg Curl | 3 × 12-15 reps | 30kg | [Curl Guide](https://musclewiki.com/machine/female/hamstrings/machine-hamstring-curl/) | - Full contraction - Control return | Ham | Note: Either Choose Hip thrusts/ Lunges with big strides for glutes --- ## Saturday: Optional Cardio & Abs 🏃♀️ ### Light Cardio Options - 20-30 minutes walking/cycling - Keep intensity moderate - Focus on recovery ### Abs (Optional) - Choose some exercises from Tuesday's ab workout - Focus on core stability exercises. - [Dr Mcgill big 3](https://www.youtube.com/shorts/C89EKtI8a3o) --- ## Mobility techniques 1. Hip hinge : [Guide](https://www.youtube.com/shorts/JhKrt0JA3v4) [Guide-2](https://www.youtube.com/shorts/bMo2XS_AlyQ) (will avoid lower back pain) 2. Bracing : [Bracing guide for lifting](https://www.youtube.com/watch?v=TRmayQcweUc&t=474s). (helpful for back pain and proper posture)
script.js
Changed around line 1
+ const workoutData = {
+ monday: {
+ title: "Legs 🦵",
+ exercises: [
+ {
+ name: "Smith Machine Squats",
+ sets: "4",
+ reps: "15-20, 10-12",
+ weight: "Empty bar + 2.5kg/side"
+ },
+ {
+ name: "Dumbbell RDL",
+ sets: "3",
+ reps: "12-15",
+ weight: "5kg dumbbells"
+ }
+ // Add more exercises
+ ]
+ },
+ tuesday: {
+ title: "Shoulders & Abs 💪",
+ exercises: [
+ {
+ name: "Dumbbell Seated Overhead Press",
+ sets: "4",
+ reps: "12-15, 6",
+ weight: "2.5kg-5kg dumbbells"
+ }
+ // Add more exercises
+ ]
+ }
+ // Add more days
+ };
+
+ document.addEventListener('DOMContentLoaded', () => {
+ // Tab switching functionality
+ const tabs = document.querySelectorAll('.tab-btn');
+ const workoutContent = document.getElementById('workout-content');
+
+ function showWorkout(day) {
+ const workout = workoutData[day];
+ if (!workout) return;
+
+ let html = `
+
${workout.title}
+
+ `;
+
+ workout.exercises.forEach(exercise => {
+ html += `
+
+
${exercise.name}
+
Sets: ${exercise.sets}
+
Reps: ${exercise.reps}
+
Weight: ${exercise.weight}
+
+ `;
+ });
+
+ html += '
';+ workoutContent.innerHTML = html;
+ }
+
+ tabs.forEach(tab => {
+ tab.addEventListener('click', () => {
+ tabs.forEach(t => t.classList.remove('active'));
+ tab.classList.add('active');
+ showWorkout(tab.dataset.day);
+ });
+ });
+
+ // Show Monday workout by default
+ showWorkout('monday');
+
+ // Smooth scrolling for navigation links
+ document.querySelectorAll('a[href^="#"]').forEach(anchor => {
+ anchor.addEventListener('click', function (e) {
+ e.preventDefault();
+ document.querySelector(this.getAttribute('href')).scrollIntoView({
+ behavior: 'smooth'
+ });
+ });
+ });
+ });
style.css
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+ :root {
+ --primary-color: #2a6dff;
+ --secondary-color: #ff6b6b;
+ --background-color: #f8f9fa;
+ --text-color: #333;
+ --card-shadow: 0 4px 6px rgba(0, 0, 0, 0.1);
+ }
+
+ * {
+ margin: 0;
+ padding: 0;
+ box-sizing: border-box;
+ }
+
+ body {
+ font-family: 'Inter', system-ui, sans-serif;
+ line-height: 1.6;
+ color: var(--text-color);
+ background: var(--background-color);
+ }
+
+ header {
+ background: white;
+ box-shadow: var(--card-shadow);
+ position: fixed;
+ width: 100%;
+ top: 0;
+ z-index: 1000;
+ }
+
+ nav {
+ max-width: 1200px;
+ margin: 0 auto;
+ padding: 1rem;
+ display: flex;
+ justify-content: space-between;
+ align-items: center;
+ }
+
+ .logo {
+ font-size: 1.5rem;
+ font-weight: bold;
+ color: var(--primary-color);
+ }
+
+ .nav-links a {
+ margin-left: 2rem;
+ text-decoration: none;
+ color: var(--text-color);
+ transition: color 0.3s ease;
+ }
+
+ .nav-links a:hover {
+ color: var(--primary-color);
+ }
+
+ main {
+ margin-top: 4rem;
+ padding: 2rem;
+ }
+
+ .hero {
+ text-align: center;
+ padding: 4rem 0;
+ background: linear-gradient(135deg, var(--primary-color), var(--secondary-color));
+ color: white;
+ border-radius: 1rem;
+ margin-bottom: 3rem;
+ }
+
+ .hero h1 {
+ font-size: 3rem;
+ margin-bottom: 1rem;
+ }
+
+ .tips-grid {
+ display: grid;
+ grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
+ gap: 2rem;
+ margin-top: 2rem;
+ }
+
+ .tip-card {
+ background: white;
+ padding: 2rem;
+ border-radius: 1rem;
+ box-shadow: var(--card-shadow);
+ text-align: center;
+ transition: transform 0.3s ease;
+ }
+
+ .tip-card:hover {
+ transform: translateY(-5px);
+ }
+
+ .tip-icon {
+ font-size: 2rem;
+ margin-bottom: 1rem;
+ display: block;
+ }
+
+ .day-tabs {
+ display: flex;
+ flex-wrap: wrap;
+ gap: 1rem;
+ margin-bottom: 2rem;
+ }
+
+ .tab-btn {
+ padding: 0.75rem 1.5rem;
+ border: none;
+ background: white;
+ border-radius: 0.5rem;
+ cursor: pointer;
+ transition: all 0.3s ease;
+ }
+
+ .tab-btn.active {
+ background: var(--primary-color);
+ color: white;
+ }
+
+ .workout-content {
+ background: white;
+ padding: 2rem;
+ border-radius: 1rem;
+ box-shadow: var(--card-shadow);
+ }
+
+ .mobility-cards {
+ display: grid;
+ grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
+ gap: 2rem;
+ margin-top: 2rem;
+ }
+
+ .mobility-card {
+ background: white;
+ border-radius: 1rem;
+ overflow: hidden;
+ box-shadow: var(--card-shadow);
+ }
+
+ .mobility-card h3 {
+ padding: 1rem;
+ background: var(--primary-color);
+ color: white;
+ }
+
+ .video-container {
+ position: relative;
+ padding-bottom: 56.25%;
+ height: 0;
+ }
+
+ .video-container iframe {
+ position: absolute;
+ top: 0;
+ left: 0;
+ width: 100%;
+ height: 100%;
+ }
+
+ footer {
+ text-align: center;
+ padding: 2rem;
+ background: white;
+ margin-top: 4rem;
+ }
+
+ @media (max-width: 768px) {
+ .nav-links {
+ display: none;
+ }
+
+ .hero h1 {
+ font-size: 2rem;
+ }
+
+ main {
+ padding: 1rem;
+ }
+
+ .tip-card {
+ padding: 1.5rem;
+ }
+ }