'General Fitness - Week 1, Day 1', 'total_time' => '45-60 min', 'sections' => [ [ 'title' => 'Warm-up', 'duration' => '5-10 min', 'exercises' => [ ['name' => 'Jumping Jacks', 'reps' => '30 seconds', 'sets' => 2, 'video_id' => '1047269'], ['name' => 'Arm Circles', 'reps' => '15 each way', 'sets' => 1, 'video_id' => '1047274'], ['name' => 'Leg Swings', 'reps' => '15 each leg', 'sets' => 1, 'video_id' => '1047279'], ] ], [ 'title' => 'Main Workout', 'duration' => '30-40 min', 'exercises' => [ ['name' => 'Bodyweight Squats', 'reps' => '15', 'sets' => 3, 'rest' => '60s', 'video_id' => '4721626'], ['name' => 'Push-ups (or Knee Push-ups)', 'reps' => '10-12', 'sets' => 3, 'rest' => '60s', 'video_id' => '4721630'], ['name' => 'Plank', 'reps' => '30-60 seconds', 'sets' => 3, 'rest' => '60s', 'video_id' => '7030386'], ['name' => 'Glute Bridges', 'reps' => '15', 'sets' => 3, 'rest' => '60s', 'video_id' => '7030390'], ['name' => 'Dumbbell Rows (if available)', 'reps' => '12 each arm', 'sets' => 3, 'rest' => '60s', 'video_id' => '7030395'], ] ], [ 'title' => 'Cool-down', 'duration' => '5-10 min', 'exercises' => [ ['name' => 'Quad Stretch', 'reps' => '30s each leg', 'sets' => 1, 'video_id' => '4761019'], ['name' => 'Hamstring Stretch', 'reps' => '30s each leg', 'sets' => 1, 'video_id' => '4761025'], ['name' => 'Chest Stretch', 'reps' => '30 seconds', 'sets' => 1, 'video_id' => '4761031'], ] ] ] ]; function render_exercise_card($exercise) { $video_url = "https://images.pexels.com/videos/" . $exercise['video_id'] . "/pexels-photo-" . $exercise['video_id'] . ".jpeg?auto=compress&cs=tinysrgb&dpr=1&w=500"; echo '
'; echo '
'; echo '
'; echo '
'; echo '
'; echo '
'; echo '
' . htmlspecialchars($exercise['name']) . '
'; echo '
'; echo '' . htmlspecialchars($exercise['reps']) . ''; echo '' . htmlspecialchars($exercise['sets']) . ' Sets'; if (isset($exercise['rest'])) { echo '' . htmlspecialchars($exercise['rest']) . ' Rest'; } echo '
'; echo '
'; echo '
'; echo '
'; } ?> <?php echo htmlspecialchars($workout_plan['title']); ?> - Fitness App

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