{"id":509,"date":"2025-09-11T07:35:27","date_gmt":"2025-09-11T07:35:27","guid":{"rendered":"https:\/\/gymtrainer.marvelfitnness.in\/?page_id=509"},"modified":"2025-09-11T12:20:28","modified_gmt":"2025-09-11T12:20:28","slug":"begginner-saturday-workout-ai-2","status":"publish","type":"page","link":"https:\/\/marvelfitnness.in\/gym\/begginner-saturday-workout-ai-2\/","title":{"rendered":"begginner saturday workout ai"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"509\" class=\"elementor elementor-509\">\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-4ed12aac e-flex e-con-boxed e-con e-parent\" data-id=\"4ed12aac\" 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-7a7b3034 elementor-widget elementor-widget-html\" data-id=\"7a7b3034\" 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    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#14476c;\r\n  }\r\n  .advice {\r\n    max-width: 950px;\r\n    margin: 25px auto 0;\r\n    background: #e6f0fb;\r\n    padding: 15px 25px;\r\n    border-radius: 10px;\r\n    font-size: 1.03rem;\r\n    color: #244f9a;\r\n    font-weight: 600;\r\n    line-height: 1.5;\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    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   <div class=\"card-image\" style=\"background-image: var(--bg-img);\"><\/div>\r\n    <div class=\"card-content\">\r\n      <div class=\"exercise-name\">Step-Up (Bench or Platform)<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 10 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\/NQTXZ5XLRjE?si=dkfEUr54wC0_s-_G\" style=\"--bg-img: url('https:\/\/cdn.shopify.com\/s\/files\/1\/0252\/3155\/6686\/files\/Leg_Extension_Machine_1.jpg?v=1710959433\">\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 Extension (Machine)<\/div>\r\n      <div class=\"exercise-details\">3 sets \u00d7 12-15 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\/NQTXZ5XLRjE?si=dkfEUr54wC0_s-_G\" style=\"--bg-img: url('https:\/\/encrypted-tbn0.gstatic.com\/images?q=tbn:ANd9GcToaGgGc4djs3HkChwHKbbVlBIkOjH2WAZNvw&s\">\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\">Lying or Standing Hamstring Curl<\/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\/OxX0w8cbxgQ?si=FMSkhG_k6aOtG1rv\" style=\"--bg-img: url('https:\/\/www.shutterstock.com\/image-photo\/dedicated-anonymous-man-gym-setting-600nw-2448717545.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\">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<div class=\"advice\">\r\n  <strong>Additional Advice for Beginners<\/strong>\r\n  <ul>\r\n    <li>Start with low or bodyweight; only add load if technique is solid.<\/li>\r\n    <li>Warm-up (5 min) and cool-down stretches each session.<\/li>\r\n    <li>Coach proper technique, tempo, and breathing.<\/li>\r\n    <li>Progress by increasing sets or reps over weeks, not weight too soon.<\/li>\r\n    <li>Hydrate and get enough protein in diet for recovery.<\/li>\r\n  <\/ul>\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; 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12-15 reps | Rest 60s &#9658; Lying or Standing Hamstring Curl 3 sets \u00d7 12 reps | 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