{"id":165,"date":"2025-09-09T07:09:37","date_gmt":"2025-09-09T07:09:37","guid":{"rendered":"https:\/\/gymtrainer.marvelfitnness.in\/?page_id=165"},"modified":"2025-09-12T13:33:11","modified_gmt":"2025-09-12T13:33:11","slug":"intermediate-friday-workout-ai","status":"publish","type":"page","link":"https:\/\/marvelfitnness.in\/gym\/intermediate-friday-workout-ai\/","title":{"rendered":"intermediate friday workout ai"},"content":{"rendered":"\t\t
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\n\t\t\t\t\t\r\n\r\n\r\n \r\n Friday - Legs Workout<\/title>\r\n <link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@700;400&display=swap\" rel=\"stylesheet\"\/>\r\n <style>\r\n body {\r\n font-family: 'Montserrat', Arial, sans-serif;\r\n background: #f6f6f6;\r\n margin: 0;\r\n }\r\n .back-link-container {\r\n margin: 24px 0 0 22px;\r\n }\r\n .back-link-container a {\r\n color: #2366d1;\r\n font-size: 1.2rem;\r\n font-weight: 600;\r\n text-decoration: none;\r\n }\r\n .container {\r\n max-width: 1100px;\r\n margin: 0 auto;\r\n padding: 16px 16px 32px 16px;\r\n }\r\n h1 {\r\n font-size: 2.5rem;\r\n font-weight: 700;\r\n color: #222c3c;\r\n margin-bottom: 5px;\r\n letter-spacing: -1px;\r\n text-align: center;\r\n }\r\n p.subtitle {\r\n font-size: 1.08rem;\r\n color: #667;\r\n margin-bottom: 26px;\r\n text-align: center;\r\n }\r\n .cards-grid {\r\n display: grid;\r\n grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n gap: 32px 25px;\r\n margin-top: 15px;\r\n }\r\n .exercise-card {\r\n background: #fff;\r\n border-radius: 16px;\r\n box-shadow: 0 1.5px 10px 0 rgba(61,70,125,0.18);\r\n padding: 0 0 14px 0;\r\n overflow: hidden;\r\n cursor: pointer;\r\n transition: box-shadow 0.13s;\r\n display: flex;\r\n flex-direction: column;\r\n border: none;\r\n }\r\n .exercise-card:hover {\r\n box-shadow: 0 9px 34px #1976d208;\r\n transform: translateY(-3px) scale(1.02);\r\n }\r\n .card-img {\r\n width: 100%;\r\n height: 185px;\r\n object-fit: cover;\r\n background: #eee;\r\n margin-bottom: 0;\r\n }\r\n .card-content {\r\n padding: 15px 20px 5px 20px;\r\n display: flex;\r\n flex-direction: column;\r\n }\r\n .card-title {\r\n font-size: 1.18rem;\r\n font-weight: 700;\r\n color: #263554;\r\n margin-bottom: 5px;\r\n }\r\n .card-sub {\r\n font-size: 1.02rem;\r\n color: #868c9b;\r\n margin-bottom: 5px;\r\n }\r\n .card-detail {\r\n font-size: 0.99rem;\r\n color: #333;\r\n margin-bottom: 8px;\r\n font-weight: 500;\r\n }\r\n .card-play {\r\n margin-left: auto;\r\n background: none;\r\n border: none;\r\n color: #1976d2;\r\n font-size: 1.7rem;\r\n margin-top: 9px;\r\n cursor: pointer;\r\n }\r\n #videoPopup {\r\n display: none;\r\n position: fixed;\r\n z-index: 1001;\r\n left: 0; top: 0; width: 100vw; height: 100vh;\r\n background: rgba(30,40,65,0.48);\r\n align-items: center; justify-content: center;\r\n }\r\n #videoPopup .popup-content {\r\n background: #fff;\r\n padding: 16px;\r\n border-radius: 13px;\r\n box-shadow: 0 10px 44px #26355426;\r\n display: flex; flex-direction: column; align-items: center;\r\n position: relative;\r\n max-width: 560px;\r\n width: 90vw;\r\n }\r\n #videoPopup .close-btn {\r\n position: absolute;\r\n top: 11px; right: 15px;\r\n background: #e53935;\r\n color: #fff;\r\n border: none;\r\n border-radius: 60px;\r\n font-size: 1.1rem;\r\n width: 30px;\r\n height: 30px;\r\n cursor: pointer;\r\n }\r\n #videoPopup iframe {\r\n max-width: 500px;\r\n width: 100%;\r\n height: 280px;\r\n border-radius: 10px;\r\n margin-top: 10px;\r\n }\r\n @media (max-width:600px) {\r\n .cards-grid {grid-template-columns: 1fr;}\r\n #videoPopup .popup-content {max-width: 99vw;}\r\n }\r\n <\/style>\r\n<\/head>\r\n<body>\r\n <div class=\"back-link-container\">\r\n <a href=\"https:\/\/marvelfitnness.in\/gym\/\">← Back to Categories<\/a>\r\n <\/div>\r\n <div class=\"container\">\r\n <h1>Friday - Legs Workout<\/h1>\r\n <p class=\"subtitle\">Tap any exercise to see the demonstration<\/p>\r\n <div class=\"cards-grid\">\r\n <!-- 1: Squats -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/Iwa6g84aHXQ?si=Cv8V8xYSbcZlWRdH\">\r\n <img decoding=\"async\" src=\"data:image\/jpeg;base64,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alt=\"Squats\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Squats<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n<!-- 2: Weighted Squats -->\r\n<div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/16lpYVx5-zQ?si=Lv2MqOFFbGpTZTFy\">\r\n\r\n <img decoding=\"async\" src=\"https:\/\/flex-web-media-prod.storage.googleapis.com\/2024\/09\/do-squats-work-calves.jpg\" alt=\"Weighted Squats\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Weighted Squats<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 3: Lunges -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/JHpX2rKKwZM?si=Wh3Y_Dp4cQFV1JU2\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0723\/5334\/9921\/files\/side_profile_dumbbell_front_rack_lunge_1024x1024.webp?v=1699783505\" alt=\"Lunges\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Lunges<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 4: Leg Press -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/IEpjLzzMo_4?si=vTEpb0WGHcJvFhCt\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcSwxwZm_x2vpzh85y4BRlP588mQkWBc_eh5oQ&s\" alt=\"Leg Press\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Press<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 5: Leg Extension -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/NQTXZ5XLRjE?si=zknXhmoViKV87LJw\">\r\n <img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0252\/3155\/6686\/files\/Leg_Extension_Machine_1.jpg?v=1710959433\" alt=\"Leg Extension\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Extension<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 6: Leg Curl -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/OxX0w8cbxgQ?si=i5KHCwC7ddWraaJ6\">\r\n <img decoding=\"async\" src=\"https:\/\/www.prowolf.in\/cdn\/shop\/articles\/5-reasons-why-you-should-use-the-leg-extension-leg-curl-machine-236554_68cccfa0-2a04-462f-81d9-405ef04681dd.jpg?v=1750227447\" alt=\"Leg Curl\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Leg Curl<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 7: Romanian Deadlift -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/DHwhw8AySR8?si=JVDkWRWw0FeU3a7X\">\r\n <img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/ZEnWV4kguKc\/hq720.jpg?sqp=-oaymwEhCK4FEIIDSFryq4qpAxMIARUAAAAAGAElAADIQj0AgKJD&rs=AOn4CLBtSIYzu4CuxOGl_B6n6vno-FW4Mw\" alt=\"Romanian Deadlift\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Romanian Deadlift<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 8: Weighted Calf Raise -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/943vAaFfH6Y?si=VaUyve7wBDU6l8kY\">\r\n <img decoding=\"async\" src=\"https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcShKBWdPuUuA7k-_7le9gMGvqnfULAHUoT4aA&s\" alt=\"Weighted Calf Raise\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Weighted Calf Raise<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <!-- 9: Stretching -->\r\n <div class=\"exercise-card\" data-video=\"https:\/\/www.youtube.com\/embed\/Er2euApk4cE?si=S0Z5ot4caOTthl7v\">\r\n <img decoding=\"async\" src=\"https:\/\/images.unsplash.com\/photo-1483721310020-03333e577078?w=600\" alt=\"Stretching\" class=\"card-img\">\r\n <div class=\"card-content\">\r\n <div class=\"card-title\">Stretching<\/div>\r\n <div class=\"card-sub\">Legs<\/div>\r\n <div class=\"card-detail\">3-4 sets \u00d7 8-15 reps<\/div>\r\n <span class=\"card-play\">▶<\/span>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <\/div>\r\n <div id=\"videoPopup\">\r\n <div class=\"popup-content\">\r\n <button class=\"close-btn\" onclick=\"closePopup()\">\u00d7<\/button>\r\n <iframe id=\"popupFrame\" src=\"\" frameborder=\"0\" allowfullscreen autoplay><\/iframe>\r\n <\/div>\r\n <\/div>\r\n\r\n <script>\r\n \/\/ Popup open and video show handler\r\n document.querySelectorAll('.exercise-card').forEach(function(card){\r\n card.addEventListener('click', function(){\r\n var videoUrl = card.getAttribute('data-video');\r\n document.getElementById('popupFrame').src = videoUrl;\r\n document.getElementById('videoPopup').style.display = 'flex';\r\n });\r\n });\r\n \/\/ Close popup handler\r\n function closePopup(){\r\n document.getElementById('videoPopup').style.display = 'none';\r\n document.getElementById('popupFrame').src = \"\";\r\n }\r\n \/\/ Close popup on overlay click outside iframe\r\n document.getElementById('videoPopup').addEventListener('click', function(e){\r\n if(e.target === this){ closePopup(); }\r\n });\r\n <\/script>\r\n<\/body>\r\n<\/html>\r\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Friday – Legs Workout ← Back to Categories Friday – Legs Workout Tap any exercise to see the demonstration Squats Legs 3-4 sets \u00d7 8-15 reps ▶ Weighted Squats Legs 3-4 sets \u00d7 8-15 reps ▶ Lunges Legs 3-4 sets \u00d7 8-15 reps ▶ Leg Press Legs 3-4 sets \u00d7 8-15 reps ▶ Leg Extension 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