Changes to fitplan1.scroll.pub

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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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  • Control eccentric movement
    • +
  • Proper breathing is crucial
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    +
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    + 💡
    + Tips
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    +
    +

    Created with 💪 for your fitness journey

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    index.scroll
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    + buildHtml
    + baseUrl https://fitplan.scroll.pub
    + metaTags
    + editButton /edit.html
    + title Weekly Workout Planner
    + style.css
    + body.html
    + script.js
    readme.scroll
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    + # fitplan1.scroll.pub
    + Website generated by Claude from prompt: exercise planner ``` # 🏋️‍♀️ 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/) | ![Screenshot 2024-11-15 at 1.19.46 PM.png](https://prod-files-secure.s3.us-west-2.amazonaws.com/28705955-53c0-4982-bc9a-f421793f3130/045a2ec0-a56e-4227-9d8d-91d2f0276245/Screenshot_2024-11-15_at_1.19.46_PM.png) --- ## 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 Day 🦵",
    + exercises: [
    + {
    + name: "Smith Machine Squats",
    + sets: "4 sets × 10-12 reps",
    + weight: "Empty bar + 2.5kg/side",
    + tips: "Keep chest up, wider stance"
    + },
    + {
    + name: "Dumbbell RDL",
    + sets: "3 sets × 12-15 reps",
    + weight: "5kg dumbbells",
    + tips: "Hip hinge movement, feel hamstring stretch"
    + }
    + ]
    + },
    + tuesday: {
    + title: "Shoulders & Abs 💪",
    + exercises: [
    + {
    + name: "Dumbbell Seated Overhead Press",
    + sets: "3 sets × 12-15 reps",
    + weight: "2.5kg dumbbells",
    + tips: "Core tight, full range of motion"
    + }
    + ]
    + }
    + // Add other days similarly
    + };
    +
    + document.addEventListener('DOMContentLoaded', () => {
    + const dayButtons = document.querySelectorAll('.day-btn');
    + const workoutContainer = document.getElementById('workout-container');
    + const tipsToggle = document.getElementById('tips-toggle');
    + const tipsSection = document.querySelector('.tips-section');
    +
    + function loadWorkout(day) {
    + const workout = workoutData[day];
    + if (!workout) return;
    +
    + workoutContainer.innerHTML = `
    +

    ${workout.title}

    + ${workout.exercises.map(exercise => `
    +
    +

    ${exercise.name}

    +

    Sets: ${exercise.sets}

    +

    Weight: ${exercise.weight}

    +

    Tips: ${exercise.tips}

    +
    + `).join('')}
    + `;
    + }
    +
    + dayButtons.forEach(button => {
    + button.addEventListener('click', () => {
    + dayButtons.forEach(btn => btn.classList.remove('active'));
    + button.classList.add('active');
    + loadWorkout(button.dataset.day);
    + });
    + });
    +
    + tipsToggle.addEventListener('click', () => {
    + tipsSection.classList.toggle('hidden');
    + });
    +
    + // Load Monday's workout by default
    + loadWorkout('monday');
    + });
    style.css
    Changed around line 1
    + :root {
    + --primary: #2563eb;
    + --secondary: #1e40af;
    + --background: #f8fafc;
    + --text: #1e293b;
    + --card: #ffffff;
    + --accent: #3b82f6;
    + }
    +
    + * {
    + margin: 0;
    + padding: 0;
    + box-sizing: border-box;
    + }
    +
    + body {
    + font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
    + background: var(--background);
    + color: var(--text);
    + line-height: 1.6;
    + }
    +
    + header {
    + background: var(--card);
    + box-shadow: 0 2px 10px rgba(0,0,0,0.1);
    + position: sticky;
    + top: 0;
    + z-index: 100;
    + }
    +
    + 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);
    + }
    +
    + .nav-links {
    + display: flex;
    + gap: 0.5rem;
    + overflow-x: auto;
    + padding: 0.5rem;
    + }
    +
    + .day-btn {
    + background: none;
    + border: 2px solid var(--primary);
    + color: var(--primary);
    + padding: 0.5rem 1rem;
    + border-radius: 20px;
    + cursor: pointer;
    + transition: all 0.3s ease;
    + }
    +
    + .day-btn.active {
    + background: var(--primary);
    + color: white;
    + }
    +
    + main {
    + max-width: 1200px;
    + margin: 2rem auto;
    + padding: 0 1rem;
    + }
    +
    + .tips-section {
    + background: var(--card);
    + padding: 2rem;
    + border-radius: 12px;
    + margin-bottom: 2rem;
    + box-shadow: 0 4px 6px rgba(0,0,0,0.1);
    + transform: translateY(0);
    + transition: transform 0.3s ease;
    + }
    +
    + .tips-section.hidden {
    + transform: translateY(-100%);
    + position: absolute;
    + visibility: hidden;
    + }
    +
    + .tips-section h2 {
    + color: var(--primary);
    + margin-bottom: 1rem;
    + }
    +
    + .tips-section ul {
    + list-style: none;
    + }
    +
    + .tips-section li {
    + padding: 0.5rem 0;
    + position: relative;
    + padding-left: 1.5rem;
    + }
    +
    + .tips-section li::before {
    + content: "•";
    + color: var(--accent);
    + position: absolute;
    + left: 0;
    + }
    +
    + .workout-section {
    + display: grid;
    + gap: 2rem;
    + }
    +
    + .exercise-card {
    + background: var(--card);
    + border-radius: 12px;
    + padding: 1.5rem;
    + box-shadow: 0 4px 6px rgba(0,0,0,0.1);
    + transition: transform 0.3s ease;
    + }
    +
    + .exercise-card:hover {
    + transform: translateY(-5px);
    + }
    +
    + .exercise-card h3 {
    + color: var(--primary);
    + margin-bottom: 1rem;
    + border-bottom: 2px solid var(--accent);
    + padding-bottom: 0.5rem;
    + }
    +
    + .floating-tips {
    + position: fixed;
    + bottom: 2rem;
    + right: 2rem;
    + }
    +
    + #tips-toggle {
    + background: var(--primary);
    + color: white;
    + border: none;
    + padding: 1rem;
    + border-radius: 50%;
    + cursor: pointer;
    + box-shadow: 0 4px 6px rgba(0,0,0,0.1);
    + transition: transform 0.3s ease;
    + }
    +
    + #tips-toggle:hover {
    + transform: scale(1.1);
    + }
    +
    + footer {
    + text-align: center;
    + padding: 2rem;
    + background: var(--card);
    + margin-top: 4rem;
    + }
    +
    + @media (max-width: 768px) {
    + nav {
    + flex-direction: column;
    + gap: 1rem;
    + }
    +
    + .nav-links {
    + width: 100%;
    + justify-content: space-between;
    + }
    +
    + .day-btn {
    + padding: 0.5rem;
    + font-size: 0.9rem;
    + }
    + }