{"id":502,"date":"2025-09-11T07:38:19","date_gmt":"2025-09-11T07:38:19","guid":{"rendered":"https:\/\/gymtrainer.marvelfitnness.in\/?page_id=502"},"modified":"2025-09-11T12:20:20","modified_gmt":"2025-09-11T12:20:20","slug":"begginner-wednesday-workout-ai-2","status":"publish","type":"page","link":"https:\/\/marvelfitnness.in\/gym\/begginner-wednesday-workout-ai-2\/","title":{"rendered":"begginner wednesday workout ai"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"502\" class=\"elementor elementor-502\">\n\t\t\t\t<br \/>\n<b>Deprecated<\/b>:  Creation of dynamic property OMAPI_Elementor_Widget::$base is deprecated in <b>\/home2\/marvelfi\/public_html\/gym\/wp-content\/plugins\/optinmonster\/OMAPI\/Elementor\/Widget.php<\/b> on line <b>41<\/b><br \/>\n<div class=\"elementor-element elementor-element-7571429c e-flex e-con-boxed e-con e-parent\" data-id=\"7571429c\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-44359465 elementor-widget elementor-widget-html\" data-id=\"44359465\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t\t<div style=\"margin: 24px 0 20px 22px;\">\r\n  <a href=\"https:\/\/marvelfitnness.in\/gym\/\" style=\"color: #2366d1; font-size: 1.2rem; font-weight: 600; text-decoration: none;\">\r\n    &larr; Back to Categories\r\n  <\/a>\r\n<\/div>\r\n\r\n<style>\r\n  .workout-grid {\r\n    display: grid;\r\n    grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));\r\n    gap: 28px;\r\n    max-width: 950px;\r\n    margin: 0 auto;\r\n  }\r\n  .workout-card {\r\n    background: #fff;\r\n    border-radius: 18px;\r\n    box-shadow: 0 3px 18px rgba(38, 93, 147, 0.12);\r\n    cursor: pointer;\r\n    transition: 0.3s ease;\r\n    display: flex;\r\n    flex-direction: column;\r\n    overflow: hidden;\r\n    position: relative;\r\n  }\r\n  .workout-card:hover {\r\n    box-shadow: 0 6px 32px #20639b50;\r\n    transform: translateY(-4px);\r\n  }\r\n  .card-image {\r\n    height: 170px;\r\n    background-size: cover;\r\n    background-position: center;\r\n  }\r\n  .card-content {\r\n    padding: 18px 20px;\r\n    flex: 1;\r\n    display: flex;\r\n    flex-direction: column;\r\n  }\r\n  .exercise-name {\r\n    color: #20639b;\r\n    font-weight: 700;\r\n    font-size: 1.3rem;\r\n    margin-bottom: 8px;\r\n  }\r\n  .exercise-details {\r\n    color: #444;\r\n    font-weight: 600;\r\n    font-size: 1rem;\r\n    margin-bottom: 18px;\r\n  }\r\n  .play-button {\r\n    margin-top: auto;\r\n    align-self: flex-end;\r\n    background: #20639b;\r\n    color: #fff;\r\n    border: none;\r\n    border-radius: 50%;\r\n    width: 42px;\r\n    height: 42px;\r\n    font-size: 1.5rem;\r\n    line-height: 42px;\r\n    text-align: center;\r\n    cursor: pointer;\r\n    box-shadow: 0 3px 10px #204d76bb;\r\n    transition: background-color 0.2s ease;\r\n  }\r\n  .play-button:hover {\r\n    background-color: #14476c;\r\n  }\r\n  \/* Modal styles *\/\r\n  .modal-bg {\r\n    display: none;\r\n    position: fixed;\r\n    z-index: 9999;\r\n    top: 0; left: 0;\r\n    width: 100vw; height: 100vh;\r\n    background: rgba(0, 0, 0, 0.7);\r\n    justify-content: center;\r\n    align-items: center;\r\n  }\r\n  .modal-content {\r\n    position: relative;\r\n    background: white;\r\n    width: 90vw;\r\n    max-width: 600px;\r\n    border-radius: 14px;\r\n    box-shadow: 0 8px 30px #000000aa;\r\n    padding: 16px;\r\n  }\r\n  .modal-close {\r\n    position: absolute;\r\n    top: 8px;\r\n    right: 12px;\r\n    font-size: 28px;\r\n    font-weight: 700;\r\n    color: #444;\r\n    cursor: pointer;\r\n    user-select: none;\r\n    border: none;\r\n    background: transparent;\r\n  }\r\n  .modal-video {\r\n    width: 100%;\r\n    height: 340px;\r\n    border: none;\r\n    border-radius: 10px;\r\n  }\r\n  @media (max-width: 600px) {\r\n    .modal-video {\r\n      height: 220px;\r\n    }\r\n  }\r\n<\/style>\r\n\r\n<div class=\"workout-grid\">\r\n  <div class=\"workout-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_1\" style=\"--bg-img: url('https:\/\/images.healthshots.com\/healthshots\/en\/uploads\/2023\/06\/02231013\/squats.jpg\">\r\n    <div class=\"card-image\" style=\"background-image: var(--bg-img);\"><\/div>\r\n    <div class=\"card-content\">\r\n      <div class=\"exercise-name\">Bodyweight Squat<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 15 reps | Rest 60s<\/div>\r\n      <button class=\"play-button\" aria-label=\"Play video\">&#9658;<\/button>\r\n    <\/div>\r\n  <\/div>\r\n  <div class=\"workout-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_2\" style=\"--bg-img: url('https:\/\/cdn.shopify.com\/s\/files\/1\/0723\/5334\/9921\/files\/side_profile_dumbbell_front_rack_lunge_1024x1024.webp?v=1699783505\">\r\n    <div class=\"card-image\" style=\"background-image: var(--bg-img);\"><\/div>\r\n    <div class=\"card-content\">\r\n      <div class=\"exercise-name\">Lunges (Stationary or Walking)<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 12 each leg | Rest 60s<\/div>\r\n      <button class=\"play-button\" aria-label=\"Play video\">&#9658;<\/button>\r\n    <\/div>\r\n  <\/div>\r\n  <div class=\"workout-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_3\" style=\"--bg-img: url('https:\/\/hips.hearstapps.com\/hmg-prod\/images\/leg-press-67b8637749b94.jpg\">\r\n    <div class=\"card-image\" style=\"background-image: var(--bg-img);\"><\/div>\r\n    <div class=\"card-content\">\r\n      <div class=\"exercise-name\">Leg Press (if available)<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 10-12 reps | Rest 60s<\/div>\r\n      <button class=\"play-button\" aria-label=\"Play video\">&#9658;<\/button>\r\n    <\/div>\r\n  <\/div>\r\n  <div class=\"workout-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_4\" style=\"--bg-img: url('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\">\r\n    <div class=\"card-image\" style=\"background-image: var(--bg-img);\"><\/div>\r\n    <div class=\"card-content\">\r\n      <div class=\"exercise-name\">Hamstring Curl (Machine or Stability Ball)<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 12 reps | Rest 60s<\/div>\r\n      <button class=\"play-button\" aria-label=\"Play video\">&#9658;<\/button>\r\n    <\/div>\r\n  <\/div>\r\n  <div class=\"workout-card\" data-video=\"https:\/\/www.youtube.com\/embed\/VIDEO_ID_5\" style=\"--bg-img: url('https:\/\/media.istockphoto.com\/id\/1202786878\/photo\/trained-legs-with-muscular-calves-in-sneakers-in-training-gym-during-hard-fitness-and-gym.jpg?s=612x612&w=0&k=20&c=cA1KyWUO-e3-fyk_N1z3ZapoDr2qMPaIK1PlCOK8wbI=\">\r\n    <div class=\"card-image\" style=\"background-image: var(--bg-img);\"><\/div>\r\n    <div class=\"card-content\">\r\n      <div class=\"exercise-name\">Calf Raise<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 15-20 reps | Rest 60s<\/div>\r\n      <button class=\"play-button\" aria-label=\"Play video\">&#9658;<\/button>\r\n    <\/div>\r\n  <\/div>\r\n<\/div>\r\n\r\n<!-- Modal for video -->\r\n<div class=\"modal-bg\" id=\"modalBg\" role=\"dialog\" aria-modal=\"true\" aria-labelledby=\"modalTitle\" tabindex=\"-1\" style=\"display:none; align-items:center; justify-content:center; position:fixed; top:0; left:0; width:100vw; height:100vh; background:rgba(0,0,0,0.7); z-index:10000;\">\r\n  <div class=\"modal-content\">\r\n    <button id=\"modalClose\" aria-label=\"Close video\" class=\"modal-close\">&times;<\/button>\r\n    <h2 id=\"modalTitle\" style=\"color:#20639b; font-weight:700; text-align:center; margin-bottom:12px;\"><\/h2>\r\n    <iframe id=\"modalVideo\" class=\"modal-video\" src=\"\" frameborder=\"0\" allowfullscreen style=\"width:100%; height:340px; border-radius:10px;\"><\/iframe>\r\n  <\/div>\r\n<\/div>\r\n\r\n<script>\r\n  const cards = document.querySelectorAll('.workout-card');\r\n  const modalBg = document.getElementById('modalBg');\r\n  const modalClose = document.getElementById('modalClose');\r\n  const modalTitle = document.getElementById('modalTitle');\r\n  const modalVideo = document.getElementById('modalVideo');\r\n\r\n  cards.forEach(card => {\r\n    card.querySelector('.play-button').addEventListener('click', (event) => {\r\n      event.stopPropagation();\r\n      const videoUrl = card.getAttribute('data-video');\r\n      const exerciseName = card.querySelector('.exercise-name').textContent;\r\n      modalTitle.textContent = exerciseName;\r\n      modalVideo.src = videoUrl + \"?autoplay=1&rel=0\";\r\n      modalBg.style.display = 'flex';\r\n    });\r\n  });\r\n\r\n  modalClose.addEventListener('click', () => {\r\n    modalBg.style.display = 'none';\r\n    modalVideo.src = '';\r\n  });\r\n\r\n  modalBg.addEventListener('click', (event) => {\r\n    if(event.target === modalBg) {\r\n      modalBg.style.display = 'none';\r\n      modalVideo.src = '';\r\n    }\r\n  });\r\n<\/script>\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>&larr; Back to Categories Bodyweight Squat 3 sets \u00d7 15 reps | Rest 60s &#9658; Lunges (Stationary or Walking) 3 sets \u00d7 12 each leg | Rest 60s &#9658; Leg Press (if available) 3 sets \u00d7 10-12 reps | Rest 60s &#9658; Hamstring Curl (Machine or Stability Ball) 3 sets \u00d7 12 reps | Rest [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-502","page","type-page","status-publish","hentry"],"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/comments?post=502"}],"version-history":[{"count":7,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/502\/revisions"}],"predecessor-version":[{"id":844,"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/pages\/502\/revisions\/844"}],"wp:attachment":[{"href":"https:\/\/marvelfitnness.in\/gym\/wp-json\/wp\/v2\/media?parent=502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}