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1995 lines (1872 loc) · 95.9 KB
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<!DOCTYPE html>
<!--
Mapping rinomina immagini (normalizzazione kebab-case):
Affondi camminati.png -> affondi-camminati.png
Allungamento_pettorali_su_stipite.png -> allungamento-pettorali-stipite.png
Ankle Mobility.jpg -> ankle-mobility.jpg
Cat-Cow_Stretch.png -> cat-cow-stretch.png
Child’s_Pose.png -> childs-pose.png
Figure-Four Stretch_gluteo.jpg -> figure-four-stretch-gluteo.jpg
Glute Bridge con elastico.png -> glute-bridge-elastico.png
High Knees.jpg -> high-knees.jpg
Hip Circles.jpg -> hip-circles.jpg
jumping_jacks.png -> jumping-jacks.png
Lateral Lunge con elastico sopra ginocchia.jpg -> lateral-lunge-elastico-sopra-ginocchia.jpg
Piegamento in avanti gambe tese.jpg -> piegamento-avanti-gambe-tese.jpg
Plank_dinamico.png -> plank-dinamico.png
Plank_to_Downward_Dog_Flow.png -> plank-downward-dog-flow.png
Push-up.png -> push_up.png
Renegade_Row_con_pesetti.png -> renegade-row-pesetti.png
Rotazioni_braccia.png -> rotazioni-braccia.png
Single Leg Deadlift .jpg -> single-leg-deadlift.jpg
Squat Jump.jpg -> squat-jump.jpg
Stretch quadricipite in piedi.jpg -> stretch-quadricipite-in-piedi.jpg
Stretch_tricipiti_dietro_la_testa.png -> stretch-tricipiti-dietro-testa.png
Superman_Hold.png -> superman-hold.png
Bear Crawl sul posto.jpg -> bear-crawl-sul-posto.jpg
Burpee (senza salto finale.png -> burpee-senza-salto-finale.png
Butterfly Stretch.png -> butterfly-stretch.png
Cobra Stretch.jpg -> cobra-stretch.jpg
Hollow Body Hold.jpg -> hollow-body-hold.jpg
Mountain Climber.jpg -> mountain-climber.jpg
Respirazione profonda.png -> respirazione-profonda.png
Skater Hop.jpg -> skater-hop.jpg
Skip basso ginocchia al petto.jpg -> skip-basso-ginocchia-petto.jpg
Torso Twist rotazioni busto.jpg -> torso-twist-rotazioni-busto.jpg
World’s Greatest Stretch.jpg -> worlds-greatest-stretch.jpg
-->
<html lang="it">
<head>
<meta charset="UTF-8" />
<meta name="viewport" content="width=device-width,initial-scale=1" />
<title>Programma Tabata Calisthenics</title>
<style>
:root {
--bg:#0a0a0a; --panel:#111; --accent:#00ff00; --accent2:#ff6b35; --accent3:#ffd700; --text:#fdfdfd; --muted:#888;
--font-heading:'Impact','Bebas Neue','Oswald',sans-serif; --font-body: 'Arial','Helvetica',sans-serif;
}
* { box-sizing:border-box; }
body { margin:0; font-family:var(--font-body); background:var(--bg); color:var(--text); line-height:1.4; padding:0 0 80px; }
body.has-topnav { padding-top:64px; }
header { padding:25px 18px 10px; text-align:center; }
header h1 { margin:0 0 8px; font-family:var(--font-heading); font-size:2rem; letter-spacing:2px; color:var(--accent3); }
header .subtitle { font-size:0.95rem; color:var(--accent3); font-weight:600; }
header .meta { margin-top:10px; font-size:0.8rem; color:var(--muted); }
.wrapper { max-width:900px; margin:0 auto; padding:0 18px; }
/* Top Navigation */
.top-nav { position:fixed; top:0; left:0; right:0; height:56px; background:#000; border-bottom:2px solid var(--accent); z-index:10000; display:flex; align-items:center; justify-content:space-between; padding:0 14px; }
.top-nav .brand { display:flex; align-items:center; gap:8px; font-family:var(--font-heading); letter-spacing:1px; color:var(--accent3); font-size:1rem; }
.top-nav .nav-links { display:flex; gap:8px; align-items:center; }
.top-nav .nav-links a { background:#111; color:var(--accent3); border:2px solid #333; border-radius:999px; padding:8px 12px; text-decoration:none; font-family:var(--font-heading); font-size:0.85rem; letter-spacing:1px; }
.top-nav .nav-links a.active, .top-nav .nav-links a:hover { background:var(--accent3); color:#000; border-color:var(--accent); }
.top-nav .lang { display:flex; gap:6px; }
.top-nav .lang button { padding:6px 10px; border-radius:999px; font-weight:700; font-size:0.72rem; cursor:pointer; border:2px solid #555; background:#333; color:#fff; }
@media (max-width:600px){ .top-nav { padding:0 8px; } .top-nav .brand { font-size:0.95rem; } .top-nav .nav-links a { padding:6px 10px; font-size:0.8rem; } }
.notice { background:#181818; border:2px solid var(--accent); padding:12px 14px; border-radius:14px; font-size:0.9rem; margin:15px 0 30px; }
.section-title { font-family:var(--font-heading); font-size:1.8rem; text-align:center; color:var(--accent3); margin:30px 0 20px; letter-spacing:2px; }
.muted { color: var(--muted); }
/* Weekly Calendar */
.weekly-calendar {
max-width:900px; margin:30px auto 40px; padding:0 18px;
}
.calendar-title {
font-family:var(--font-heading); font-size:1.1rem; color:var(--accent3);
text-align:center; margin-bottom:16px; letter-spacing:1px;
}
.calendar-grid {
display:grid; grid-template-columns:repeat(7, 1fr); gap:8px;
background:#141414; padding:16px; border-radius:18px; border:2px solid #222;
}
.calendar-day {
background:#1a1a1a; border:2px solid #333; border-radius:12px;
padding:12px 8px; text-align:center; cursor:pointer;
transition:all 0.3s ease;
}
.calendar-day:hover {
border-color:var(--accent); transform:translateY(-2px);
}
.calendar-day.completed {
background:linear-gradient(135deg, var(--accent) 0%, #00cc00 100%);
border-color:var(--accent3);
}
.calendar-day .day-name {
font-size:0.7rem; color:var(--accent3); font-weight:700;
text-transform:uppercase; letter-spacing:1px; margin-bottom:6px;
}
.calendar-day .session-info {
font-size:0.65rem; color:var(--muted); margin:4px 0;
min-height:32px;
}
.calendar-day.completed .session-info {
color:#000; font-weight:700;
}
.calendar-day .check {
font-size:1.5rem; margin-top:6px;
}
.calendar-day .check::before {
content:'○';
color:#555;
}
.calendar-day.completed .check::before {
content:'✓';
color:#000;
}
@media (max-width:768px){
.calendar-grid { gap:6px; padding:12px; }
.calendar-day { padding:8px 4px; }
.calendar-day .day-name { font-size:0.6rem; }
.calendar-day .session-info { font-size:0.55rem; min-height:28px; }
}
/* Session Cards */
.sessions-grid {
display: grid;
grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
gap: 18px;
margin: 30px 0 50px;
}
.session-card {
background: linear-gradient(135deg, #141414 0%, #1a1a1a 100%);
border: 2px solid #222;
border-radius: 18px;
padding: 20px;
cursor: pointer;
transition: all 0.3s ease;
position: relative;
overflow: hidden;
}
.session-card::before {
content: '';
position: absolute;
top: 0;
left: 0;
right: 0;
height: 4px;
background: linear-gradient(90deg, var(--accent) 0%, var(--accent3) 100%);
transform: scaleX(0);
transition: transform 0.3s ease;
}
.session-card:hover {
border-color: var(--accent);
transform: translateY(-4px);
box-shadow: 0 8px 20px rgba(0,255,0,0.2);
}
.session-card:hover::before {
transform: scaleX(1);
}
.session-card .icon {
font-size: 2.5rem;
margin-bottom: 12px;
}
.session-card .title {
font-family: var(--font-heading);
font-size: 1.3rem;
color: var(--accent3);
margin: 0 0 8px;
letter-spacing: 1px;
}
.session-card .days {
font-size: 0.75rem;
color: var(--accent);
text-transform: uppercase;
font-weight: 700;
margin-bottom: 10px;
letter-spacing: 1px;
}
.session-card .description {
font-size: 0.85rem;
color: var(--muted);
line-height: 1.4;
margin-bottom: 12px;
}
.session-card .duration {
font-size: 0.7rem;
color: var(--accent3);
font-weight: 700;
display: flex;
align-items: center;
gap: 6px;
}
/* Session Detail View */
.session-detail {
display: none;
}
.session-detail.active {
display: block;
}
.session { margin:45px 0 55px; position:relative; }
.session h2 { margin:0 0 10px; font-family:var(--font-heading); font-size:1.6rem; letter-spacing:1px; color:var(--accent); }
.session .tagline { font-size:0.85rem; text-transform:uppercase; color:var(--accent3); font-weight:700; letter-spacing:1px; margin-bottom:14px; }
/* Navigation Buttons */
.nav-buttons {
display: flex;
gap: 10px;
flex-wrap: wrap;
margin: 20px 0 30px;
justify-content: center;
}
.nav-buttons button, .nav-buttons a {
background: var(--accent3);
color: #000;
font-weight: 700;
font-family: var(--font-heading);
border: 2px solid var(--accent);
padding: 12px 20px;
border-radius: 25px;
cursor: pointer;
font-size: 0.8rem;
letter-spacing: 1px;
text-decoration: none;
display: inline-flex;
align-items: center;
gap: 8px;
transition: all 0.3s ease;
}
.nav-buttons button:hover, .nav-buttons a:hover {
background: var(--accent);
transform: translateY(-2px);
}
@media (max-width:768px) {
.sessions-grid {
grid-template-columns: 1fr;
}
.nav-buttons {
flex-direction: column;
}
.nav-buttons button, .nav-buttons a {
width: 100%;
justify-content: center;
}
}
.block { background:#141414; border:2px solid #222; padding:18px 18px 12px; border-radius:18px; margin:25px 0; }
.block h3 { margin:0 0 12px; font-size:1.05rem; letter-spacing:1px; font-family:var(--font-heading); color:var(--accent2); }
.block ul { list-style:none; padding:0; margin:0; }
.block ul li { padding:6px 4px 6px 4px; border-bottom:1px solid #222; font-size:0.9rem; line-height:1.35; }
.block ul li:last-child { border-bottom:none; }
.block ul li strong { color:var(--accent3); }
.tabata-grid { display:grid; gap:14px; grid-template-columns:repeat(auto-fit,minmax(220px,1fr)); margin-top:10px; }
.exercise { background:#181818; border:1px solid #262626; padding:12px 12px 10px; border-radius:14px; font-size:0.8rem; display:flex; flex-direction:column; gap:6px; }
.exercise h4 { margin:0; font-size:0.9rem; font-family:var(--font-heading); color:var(--accent); letter-spacing:1px; }
.exercise .desc { font-size:0.7rem; color:var(--muted); line-height:1.25; }
.image-slot { border:1px solid #222; border-radius:10px; aspect-ratio:4/3; position:relative; overflow:hidden; background:#0f0f0f; display:flex; align-items:center; justify-content:center; }
.image-slot img { width:100%; height:100%; object-fit:contain; display:block; }
.image-slot figcaption { position:absolute; left:0; right:0; bottom:0; background:rgba(0,0,0,0.55); font-size:0.55rem; padding:3px 4px; text-align:center; letter-spacing:1px; color:var(--accent3); }
/* Gallerie collassabili warm-up / stretching */
details.media-gallery { margin-top:12px; background:#101010; border:1px solid #222; border-radius:12px; padding:10px 12px 12px; }
details.media-gallery[open] { border-color:var(--accent); }
details.media-gallery summary { cursor:pointer; font-family:var(--font-heading); font-size:0.7rem; letter-spacing:1px; color:var(--accent3); list-style:none; outline:none; display:flex; align-items:center; gap:6px; }
details.media-gallery summary::-webkit-details-marker { display:none; }
.media-grid { margin-top:10px; display:grid; gap:10px; grid-template-columns:repeat(auto-fit,minmax(120px,1fr)); }
.media-grid figure { margin:0; background:#181818; border:1px solid #222; border-radius:10px; overflow:hidden; position:relative; aspect-ratio:4/3; }
.media-grid figure img { width:100%; height:100%; object-fit:cover; display:block; }
.media-grid figure figcaption { position:absolute; bottom:0; left:0; right:0; background:rgba(0,0,0,.55); font-size:0.5rem; padding:2px 3px; text-align:center; letter-spacing:1px; color:var(--accent3); }
/* Mini Timers */
.mini-timer { margin:16px 0 4px; background:#101010; border:2px solid #222; border-radius:16px; padding:12px 14px 14px; font-size:0.72rem; position:relative; }
.mini-timer h4 { margin:0 0 4px; font-family:var(--font-heading); font-size:0.9rem; letter-spacing:1px; color:var(--accent2); display:flex; align-items:center; gap:6px; }
.mini-timer .time-display { font-family:var(--font-heading); font-size:1.7rem; letter-spacing:2px; color:var(--accent3); margin:2px 0 2px; }
.mini-timer .phase, .mini-timer .label { font-size:0.6rem; letter-spacing:1px; text-transform:uppercase; color:var(--accent); font-weight:700; }
.mini-timer .segments { display:flex; gap:4px; margin-top:8px; }
.mini-timer .segments div { flex:1; height:10px; background:#181818; border:1px solid #222; border-radius:4px; position:relative; overflow:hidden; }
.mini-timer .segments div.active { border-color:var(--accent2); box-shadow:0 0 0 1px var(--accent2) inset; }
.mini-timer .segments div span { position:absolute; left:0; top:0; bottom:0; width:0%; background:linear-gradient(90deg,var(--accent2),var(--accent3)); transition:width .35s linear; }
.mini-timer .controls { margin-top:10px; display:flex; gap:8px; flex-wrap:wrap; }
.mini-timer button { flex:1; background:var(--accent3); color:#000; font-weight:700; font-size:0.6rem; border:2px solid var(--accent); border-radius:20px; cursor:pointer; padding:6px 8px; letter-spacing:1px; text-transform:uppercase; }
.mini-timer button:hover { background:var(--accent); }
.mini-timer .meta-line, .mini-timer .round-info { font-size:0.53rem; margin-top:5px; color:var(--muted); letter-spacing:1px; }
.mini-timer.done { border-color:var(--accent); }
@media (max-width:600px){
.mini-timer .time-display { font-size:1.4rem; }
.mini-timer h4 { font-size:0.8rem; }
}
.tools { position:fixed; bottom:0; left:0; right:0; background:#000; border-top:2px solid var(--accent); padding:10px 14px; display:flex; flex-wrap:wrap; gap:10px; justify-content:center; }
.tools button, .tools a { background:var(--accent3); color:#000; font-weight:800; font-family:var(--font-heading); border:2px solid var(--accent); padding:10px 18px; border-radius:40px; cursor:pointer; font-size:0.8rem; letter-spacing:1px; text-decoration:none; }
.tools button:hover, .tools a:hover { background:var(--accent); }
.print-note { font-size:0.65rem; color:var(--muted); margin-top:4px; text-align:center; }
footer { text-align:center; font-size:0.65rem; color:#666; margin:40px 0 120px; }
/* Buttons - unified styles */
.btn {
display:inline-flex; align-items:center; justify-content:center;
gap:8px; padding:8px 16px; border-radius:20px; cursor:pointer;
font-weight:800; font-family:var(--font-heading); letter-spacing:1px;
border:2px solid var(--accent); text-decoration:none; transition:all .2s ease;
font-size:0.8rem;
}
.btn:hover { transform: translateY(-1px); }
.btn-gold { background:var(--accent3); color:#000; border-color:var(--accent); }
.btn-gold:hover { background:var(--accent); }
.btn-green { background:#00ff00; color:#000; border-color:var(--accent3); }
.btn-green:hover { background:#b6ff66; }
.btn-blue { background:#4285f4; color:#fff; border-color:#fff; }
.btn-blue:hover { filter:brightness(1.1); }
.btn-outline { background:transparent; color:var(--accent3); border-color:var(--accent3); }
.btn-outline:hover { background:#111; }
/* Tabs */
.tabs { max-width: 1000px; margin: 0 auto; padding: 0 18px; }
.tab-headers { display:flex; gap:8px; flex-wrap:wrap; justify-content:center; margin:20px auto 10px; }
.tab-link { background:#0f0f0f; color:var(--accent3); border:2px solid #2a2a2a; border-radius:999px; padding:10px 16px; cursor:pointer; font-family:var(--font-heading); letter-spacing:1px; font-size:0.9rem; transition:all .2s ease; }
.tab-link:hover { border-color:var(--accent3); transform: translateY(-1px); }
.tab-link.active { background:var(--accent3); color:#000; border-color:var(--accent); box-shadow:0 6px 16px rgba(255,215,0,.15); }
.tab-panel { display:none; }
.tab-panel.active { display:block; }
/* Video Section */
.video-section {
background: #141414;
border: 2px solid #222;
border-radius: 18px;
padding: 20px;
margin: 25px 0;
}
.video-section h3 {
margin: 0 0 15px;
font-size: 1.05rem;
letter-spacing: 1px;
font-family: var(--font-heading);
color: var(--accent2);
display: flex;
align-items: center;
gap: 8px;
}
.video-container {
position: relative;
width: 100%;
padding-bottom: 56.25%; /* 16:9 aspect ratio */
height: 0;
overflow: hidden;
border-radius: 14px;
background: #000;
margin-bottom: 15px;
}
.video-container iframe {
position: absolute;
top: 0;
left: 0;
width: 100%;
height: 100%;
border: none;
border-radius: 14px;
}
.video-description {
font-size: 0.9rem;
color: var(--muted);
line-height: 1.5;
padding: 10px;
background: #0a0a0a;
border-radius: 10px;
border-left: 3px solid var(--accent3);
}
/* Video Selector */
.video-selector {
display: flex;
gap: 8px;
flex-wrap: wrap;
margin-bottom: 15px;
justify-content: center;
}
.video-selector-label {
text-align:center;
font-family: var(--font-heading);
color: var(--accent3);
letter-spacing: 1px;
margin-bottom: 8px;
font-size: 0.9rem;
}
.video-option {
background: #222;
color: #fff;
border: 2px solid #444;
padding: 8px 16px;
border-radius: 20px;
cursor: pointer;
font-size: 0.8rem;
font-weight: 700;
letter-spacing: 1px;
transition: all 0.3s ease;
}
.video-option:hover {
border-color: var(--accent3);
transform: translateY(-2px);
}
.video-option.active {
background: var(--accent3);
color: #000;
border-color: var(--accent);
box-shadow: 0 4px 12px rgba(255, 215, 0, 0.3);
}
@media (max-width:600px){
header h1 { font-size:1.55rem; }
.tabata-grid { grid-template-columns:repeat(auto-fit,minmax(170px,1fr)); }
}
/* Stampa */
@media print {
body { background:#fff; color:#000; font-family:Arial, sans-serif; }
header, .tools { position:static; background:#fff; border:none; }
.tools { display:none !important; }
.block, .exercise { background:#fff; border:1px solid #ccc; }
.image-slot { color:#999; }
a { color:#000; text-decoration:none; }
footer { margin:30px 0 0; }
.session { page-break-inside:avoid; }
}
</style>
</head>
<body>
<nav class="top-nav no-print">
<div class="brand">⏱️ Tabata <span style="color:var(--accent)">Calisthenics</span></div>
<div class="nav-links">
<a id="navHome" href="index.html" data-i18n="navHome">🏠 Home</a>
<a id="navProgram" href="#" class="active" data-i18n="navProgram">📋 Programma</a>
<a id="navMusic" href="index.html#settings" data-i18n="navMusic">� Musica</a>
<a id="navUpdate" href="#" data-i18n="navUpdate">🔄 Aggiorna</a>
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<div class="lang">
<button id="langIT">🇮🇹 IT</button>
<button id="langEN">🇬🇧 EN</button>
</div>
</nav>
<header>
<h1 data-i18n="title">PROGRAMMA TABATA CALISTHENICS</h1>
<div class="subtitle" data-i18n="subtitle">30 minuti x 4 volte a settimana</div>
<div class="meta" data-i18n="meta">Attrezzi: elastici vari • 2 pesetti da 2 kg • Obiettivo: forza funzionale, postura, tonicità</div>
<div class="notice" data-i18n="notice">Formato: Tabata 20" lavoro / 10" recupero • 8 round = 4 minuti a blocco • Ripeti il blocco 5 volte = 20' di lavoro attivo (+ riscaldamento e stretching)</div>
</header>
<!-- Tabs Header and Overview Panel Start -->
<div class="tabs">
<div class="tab-headers">
<button class="tab-link active" data-tab="overview" data-i18n="tabOverview">📋 Programma</button>
<button class="tab-link" data-tab="data" data-i18n="tabData">💾 Dati & Backup</button>
</div>
<div id="tab-overview" class="tab-panel active">
<!-- Weekly Calendar -->
<div class="weekly-calendar no-print">
<div class="calendar-title" data-i18n="calendarTitle">📅 Traccia i tuoi allenamenti settimanali</div>
<div class="calendar-grid">
<div class="calendar-day" data-day="1" data-session="1">
<div class="day-name" data-i18n="monday">LUN</div>
<div class="session-info" data-i18n="session1Short">Sessione 1<br>Upper Body</div>
<div class="check"></div>
</div>
<div class="calendar-day" data-day="2" data-session="2">
<div class="day-name" data-i18n="tuesday">MAR</div>
<div class="session-info" data-i18n="session2Short">Sessione 2<br>Lower Body</div>
<div class="check"></div>
</div>
<div class="calendar-day" data-day="3" data-session="3">
<div class="day-name" data-i18n="wednesday">MER</div>
<div class="session-info" data-i18n="session3Short">Sessione 3<br>Full Body</div>
<div class="check"></div>
</div>
<div class="calendar-day" data-day="4" data-session="1">
<div class="day-name" data-i18n="thursday">GIO</div>
<div class="session-info" data-i18n="session1Short">Sessione 1<br>Upper Body</div>
<div class="check"></div>
</div>
<div class="calendar-day" data-day="5" data-session="2">
<div class="day-name" data-i18n="friday">VEN</div>
<div class="session-info" data-i18n="session2Short">Sessione 2<br>Lower Body</div>
<div class="check"></div>
</div>
<div class="calendar-day" data-day="6" data-session="3">
<div class="day-name" data-i18n="saturday">SAB</div>
<div class="session-info" data-i18n="session3Short">Sessione 3<br>Full Body</div>
<div class="check"></div>
</div>
<div class="calendar-day" data-day="0">
<div class="day-name" data-i18n="sunday">DOM</div>
<div class="session-info" data-i18n="restDay">Riposo</div>
<div class="check"></div>
</div>
</div>
<!-- Pulsanti Export/Import/Sync spostati nel tab "Dati & Backup" -->
</div>
<div class="wrapper">
<!-- Sessions Overview (Grid View) -->
<div id="sessionsOverview">
<h2 class="section-title" data-i18n="programTitle">📋 LE TUE 5 SESSIONI</h2>
<div class="sessions-grid">
<!-- Session 1 Card -->
<div class="session-card" data-session="1">
<div class="icon">💪</div>
<h3 class="title" data-i18n="session1CardTitle">Upper Body + Core</h3>
<div class="days" data-i18n="session1Days">Lunedì / Giovedì</div>
<p class="description" data-i18n="session1CardDesc">Focus su spinta, tirata, core e postura. Push-up, plank, superman e renegade row per forza funzionale della parte superiore.</p>
<div class="duration">⏱️ <span data-i18n="duration30">~30 minuti</span></div>
</div>
<!-- Session 2 Card -->
<div class="session-card" data-session="2">
<div class="icon">🦵</div>
<h3 class="title" data-i18n="session2CardTitle">Lower Body + Mobilità</h3>
<div class="days" data-i18n="session2Days">Martedì / Venerdì</div>
<p class="description" data-i18n="session2CardDesc">Gambe forti e mobili. Squat jump, World's Greatest Stretch, lateral lunge e single leg deadlift per anche, equilibrio e stabilità.</p>
<div class="duration">⏱️ <span data-i18n="duration30">~30 minuti</span></div>
</div>
<!-- Session 3 Card -->
<div class="session-card" data-session="3">
<div class="icon">🔥</div>
<h3 class="title" data-i18n="session3CardTitle">Full Body Dinamico</h3>
<div class="days" data-i18n="session3Days">Mercoledì / Sabato</div>
<p class="description" data-i18n="session3CardDesc">Allenamento totale. Mountain climber, burpee, bear crawl e hollow body per coinvolgere tutto il corpo in modo esplosivo.</p>
<div class="duration">⏱️ <span data-i18n="duration30">~30 minuti</span></div>
</div>
<!-- Session 4 Card -->
<div class="session-card" data-session="4">
<div class="icon">⚡</div>
<h3 class="title" data-i18n="session4CardTitle">Cardio Power</h3>
<div class="days" data-i18n="session4Days">Opzionale</div>
<p class="description" data-i18n="session4CardDesc">Boost cardiovascolare. High knees, skater hop, skip basso e lateral lunge per resistenza e agilità esplosiva.</p>
<div class="duration">⏱️ <span data-i18n="duration30">~30 minuti</span></div>
</div>
<!-- Session 5 Card -->
<div class="session-card" data-session="5">
<div class="icon">🧘</div>
<h3 class="title" data-i18n="session5CardTitle">Recovery & Mobilità</h3>
<div class="days" data-i18n="session5Days">Opzionale</div>
<p class="description" data-i18n="session5CardDesc">Rigenerazione attiva. Stretching profondo, respirazione e posture di allungamento per recupero muscolare e flessibilità.</p>
<div class="duration">⏱️ <span data-i18n="duration30">~30 minuti</span></div>
</div>
</div>
</div>
<!-- Session Detail Views (Hidden by default) -->
<div id="sessionDetail" class="session-detail">
<!-- Navigation Buttons -->
<div class="nav-buttons">
<button id="backToProgramBtn" data-i18n="backToProgram">
← Torna a Programma
</button>
<a href="index.html" data-i18n="goToHome">
🏠 Vai a Home
</a>
<a href="index.html#settings" data-i18n="chooseMusic">
🎵 Scegli Musica
</a>
</div>
<!-- SESSIONE 1 -->
<section class="session" id="sessione-1" style="display:none;">
<h2 data-i18n="session1">🧩 Sessione 1 — Upper Body + Core</h2>
<div class="tagline" data-i18n="session1tag">Lunedì / Giovedì • Focus: spinta, tirata, core, postura</div>
<div class="block">
<h3 data-i18n="warmup">Riscaldamento (5')</h3>
<ul>
<li><strong>Jumping Jacks</strong> — 1'</li>
<li><strong>Rotazioni braccia</strong> — 1'</li>
<li><strong>Cat-Cow Stretch</strong> — 1'</li>
<li><strong>Plank dinamico</strong> (mani ↔ avambracci) — 2'</li>
</ul>
<details class="media-gallery">
<summary>🖼️ Mostra / Nascondi immagini riscaldamento</summary>
<div class="media-grid">
<figure>
<img src="img/jumping-jacks.png" alt="Jumping Jacks" loading="lazy" />
<figcaption>Jumping Jacks</figcaption>
</figure>
<figure>
<img src="img/rotazioni-braccia.png" alt="Rotazioni braccia" loading="lazy" />
<figcaption>Rotazioni braccia</figcaption>
</figure>
<figure>
<img src="img/cat-cow-stretch.png" alt="Cat-Cow Stretch mobilità colonna" loading="lazy" />
<figcaption>Cat-Cow</figcaption>
</figure>
<figure>
<img src="img/plank-dinamico.png" alt="Plank dinamico mani avambracci" loading="lazy" />
<figcaption>Plank dinamico</figcaption>
</figure>
</div>
</details>
<div class="mini-timer warmup" id="warmup-1" data-segments="60,60,60,120" data-labels="Jumping Jacks|Rotazioni braccia|Cat-Cow|Plank dinamico">
<h4>⏱️ Warm-up Timer (5')</h4>
<div class="time-display" data-role="display">05:00</div>
<div class="label" data-role="label">Pronto</div>
<div class="segments" data-role="segments"></div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line" data-role="current-seg">Segmento: —</div>
</div>
</div>
<div class="block">
<h3>Tabata (x5 blocchi)</h3>
<div class="mini-timer tabata" id="tabata-1" data-work="20" data-rest="10" data-rounds="8" data-blocks="5">
<h4>🔥 Mini Tabata (20"/10" x8 x5)</h4>
<div class="time-display" data-role="display">20:00</div>
<div class="phase" data-role="phase">Pronto</div>
<div class="round-info" data-role="round">Round: - / 8 • Blocco: - / 5</div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line">Totale stimato: 20'</div>
</div>
<div class="tabata-grid">
<div class="exercise">
<h4>1. Push-up</h4>
<div class="desc">Versione ginocchia o piedi • Mantieni il corpo in linea</div>
<figure class="image-slot">
<img src="img/push_up.png" alt="Push-up: versione ginocchia o piedi • mantieni il corpo in linea" loading="lazy" onerror="if(!this.dataset.fallback){this.dataset.fallback='1';this.src='img/push_up.png';}else{const ph=document.createElement('div');ph.style.cssText='position:absolute;inset:0;display:flex;align-items:center;justify-content:center;font-size:0.55rem;color:#ffd700;padding:4px;text-align:center;background:#111;';ph.textContent='Immagine push-up non trovata';this.replaceWith(ph);}">
<figcaption>Push-up</figcaption>
</figure>
</div>
<div class="exercise">
<h4>2. Plank → Downward Dog</h4>
<div class="desc">Transizione controllata • Spingi i fianchi indietro e ritorna</div>
<figure class="image-slot">
<img src="img/plank-downward-dog-flow.png" alt="Plank verso Downward Dog transizione controllata" loading="lazy">
<figcaption>Plank → Downward Dog</figcaption>
</figure>
</div>
<div class="exercise">
<h4>3. Renegade Row</h4>
<div class="desc">Stabilizza il bacino • Alterna tirate con pesetti</div>
<figure class="image-slot">
<img src="img/renegade-row-pesetti.png" alt="Renegade Row con pesetti alternati" loading="lazy">
<figcaption>Renegade Row</figcaption>
</figure>
</div>
<div class="exercise">
<h4>4. Superman Hold</h4>
<div class="desc">Isometria dorsale • Braccia e gambe sollevate</div>
<figure class="image-slot">
<img src="img/superman-hold.png" alt="Superman Hold isometria dorsale" loading="lazy">
<figcaption>Superman Hold</figcaption>
</figure>
</div>
</div>
</div>
<div class="block">
<h3>Stretching Finale (5')</h3>
<ul>
<li><strong>Allungamento pettorali</strong> — 1'/lato</li>
<li><strong>Child’s Pose</strong> — 2'</li>
<li><strong>Stretch tricipiti</strong> — 1'/lato</li>
</ul>
<details class="media-gallery">
<summary>🖼️ Mostra / Nascondi immagini stretching</summary>
<div class="media-grid">
<figure>
<img src="img/allungamento-pettorali-stipite.png" alt="Allungamento pettorali su stipite" loading="lazy" />
<figcaption>Pettorali</figcaption>
</figure>
<figure>
<img src="img/childs-pose.png" alt="Child's Pose" loading="lazy" />
<figcaption>Child's Pose</figcaption>
</figure>
<figure>
<img src="img/stretch-tricipiti-dietro-testa.png" alt="Stretch tricipiti dietro la testa" loading="lazy" />
<figcaption>Tricipiti</figcaption>
</figure>
</div>
</details>
</div>
<!-- Video YouTube -->
<div class="video-section">
<h3>🎥 Video Guida Allenamento</h3>
<div class="video-container">
<iframe src="https://www.youtube-nocookie.com/embed/SEqetqEW5uU" allowfullscreen="" loading="lazy"></iframe>
</div>
<div class="video-description" data-i18n="videoDescSession1">
Guida completa per la Sessione 1: Upper Body. Segui il ritmo del video per un allenamento ottimale. Adatta l'intensità al tuo livello.
</div>
</div>
</section>
<!-- SESSIONE 2 -->
<section class="session" id="sessione-2" style="display:none;">
<h2 data-i18n="session2">🧩 Sessione 2 — Lower Body + Mobilità</h2>
<div class="tagline" data-i18n="session2tag">Martedì / Venerdì • Focus: gambe, anche, equilibrio</div>
<div class="block">
<h3 data-i18n="warmup">Riscaldamento (5')</h3>
<ul>
<li><strong>High Knees</strong> — 1'</li>
<li><strong>Affondi camminati</strong> — 2'</li>
<li><strong>Hip Circles</strong> — 1'/lato</li>
<li><strong>Mobilità caviglie</strong> — 1'</li>
</ul>
<details class="media-gallery">
<summary>🖼️ Mostra / Nascondi immagini riscaldamento</summary>
<div class="media-grid">
<figure>
<img src="img/high-knees.jpg" alt="High Knees" loading="lazy" />
<figcaption>High Knees</figcaption>
</figure>
<figure>
<img src="img/affondi-camminati.png" alt="Affondi camminati" loading="lazy" />
<figcaption>Affondi camminati</figcaption>
</figure>
<figure>
<img src="img/hip-circles.jpg" alt="Hip Circles" loading="lazy" />
<figcaption>Hip Circles</figcaption>
</figure>
<figure>
<img src="img/ankle-mobility.jpg" alt="Mobilità caviglie" loading="lazy" />
<figcaption>Mobilità caviglie</figcaption>
</figure>
</div>
</details>
<div class="mini-timer warmup" id="warmup-2" data-segments="60,120,60,60" data-labels="High Knees|Affondi camminati|Hip Circles|Mobilità caviglie">
<h4>⏱️ Warm-up Timer (5')</h4>
<div class="time-display" data-role="display">05:00</div>
<div class="label" data-role="label">Pronto</div>
<div class="segments" data-role="segments"></div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line" data-role="current-seg">Segmento: —</div>
</div>
</div>
<div class="block">
<h3>Tabata (x5 blocchi)</h3>
<div class="mini-timer tabata" id="tabata-2" data-work="20" data-rest="10" data-rounds="8" data-blocks="5">
<h4>🔥 Mini Tabata (20"/10" x8 x5)</h4>
<div class="time-display" data-role="display">20:00</div>
<div class="phase" data-role="phase">Pronto</div>
<div class="round-info" data-role="round">Round: - / 8 • Blocco: - / 5</div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line">Totale stimato: 20'</div>
</div>
<div class="tabata-grid">
<div class="exercise">
<h4>1. Squat Jump</h4>
<div class="desc">O versione lenta controllata • Atterra morbido</div>
<figure class="image-slot">
<img src="img/squat-jump.jpg" alt="Squat Jump atterra morbido" loading="lazy">
<figcaption>Squat Jump</figcaption>
</figure>
</div>
<div class="exercise">
<h4>2. World's Greatest Stretch</h4>
<div class="desc">Mobilità anche e spalle • Alterna lato destro e sinistro</div>
<figure class="image-slot">
<img src="img/worlds-greatest-stretch.jpg" alt="World's Greatest Stretch" loading="lazy">
<figcaption>World's Greatest Stretch</figcaption>
</figure>
</div>
<div class="exercise">
<h4>3. Lateral Lunge (elastico)</h4>
<div class="desc">Affondo laterale ampio • Ginocchia in linea</div>
<figure class="image-slot">
<img src="img/lateral-lunge-elastico-sopra-ginocchia.jpg" alt="Lateral Lunge con elastico sopra le ginocchia" loading="lazy">
<figcaption>Lateral Lunge</figcaption>
</figure>
</div>
<div class="exercise">
<h4>4. Single Leg Deadlift</h4>
<div class="desc">Stabilità e controllo • Schiena neutra</div>
<figure class="image-slot">
<img src="img/single-leg-deadlift.jpg" alt="Single Leg Deadlift equilibrio" loading="lazy">
<figcaption>Single Leg Deadlift</figcaption>
</figure>
</div>
</div>
</div>
<div class="block">
<h3>Stretching Finale (5')</h3>
<ul>
<li><strong>Piegamento avanti gambe tese</strong> — 2'</li>
<li><strong>Figure-Four Stretch</strong> — 1'/lato</li>
<li><strong>Stretch quadricipite</strong> — 1'/lato</li>
</ul>
<details class="media-gallery">
<summary>🖼️ Mostra / Nascondi immagini stretching</summary>
<div class="media-grid">
<figure>
<img src="img/piegamento-avanti-gambe-tese.jpg" alt="Piegamento in avanti gambe tese" loading="lazy" />
<figcaption>Piegamento avanti</figcaption>
</figure>
<figure>
<img src="img/figure-four-stretch-gluteo.jpg" alt="Figure-Four Stretch gluteo" loading="lazy" />
<figcaption>Figure-Four</figcaption>
</figure>
<figure>
<img src="img/stretch-quadricipite-in-piedi.jpg" alt="Stretch quadricipite in piedi" loading="lazy" />
<figcaption>Quadricipite</figcaption>
</figure>
</div>
</details>
</div>
<!-- Video YouTube -->
<div class="video-section">
<h3>🎥 Video Guida Allenamento</h3>
<div class="video-container">
<iframe src="https://www.youtube-nocookie.com/embed/hYlfKDKVWsQ" allowfullscreen="" loading="lazy"></iframe>
</div>
<div class="video-description" data-i18n="videoDescSession2">
Guida completa per la Sessione 2: Lower Body. Perfetto per gambe, anche e mobilità. Segui il ritmo e adatta l'intensità al tuo livello.
</div>
</div>
</section>
<!-- SESSIONE 3 -->
<section class="session" id="sessione-3" style="display:none;">
<h2 data-i18n="session3">🧩 Sessione 3 — Full Body Funzionale</h2>
<div class="tagline" data-i18n="session3tag">Giovedì / Sabato • Focus: total body, core, stabilità</div>
<div class="block">
<h3 data-i18n="warmup">Riscaldamento (5')</h3>
<ul>
<li><strong>Skip basso</strong> — 1'</li>
<li><strong>Torso Twist</strong> — 1'</li>
<li><strong>Bear Crawl sul posto</strong> — 2'</li>
<li><strong>World's Greatest Stretch</strong> — 1'/lato</li>
</ul>
<details class="media-gallery">
<summary>🖼️ Mostra / Nascondi immagini riscaldamento</summary>
<div class="media-grid">
<figure>
<img src="img/skip-basso-ginocchia-petto.jpg" alt="Skip basso ginocchia al petto" loading="lazy" />
<figcaption>Skip basso</figcaption>
</figure>
<figure>
<img src="img/torso-twist-rotazioni-busto.jpg" alt="Torso Twist rotazioni busto" loading="lazy" />
<figcaption>Torso Twist</figcaption>
</figure>
<figure>
<img src="img/bear-crawl-sul-posto.jpg" alt="Bear Crawl sul posto" loading="lazy" />
<figcaption>Bear Crawl</figcaption>
</figure>
<figure>
<img src="img/worlds-greatest-stretch.jpg" alt="World's Greatest Stretch mobilità" loading="lazy" />
<figcaption>World's Greatest</figcaption>
</figure>
</div>
</details>
<div class="mini-timer warmup" id="warmup-3" data-segments="60,60,120,60" data-labels="Skip basso|Torso Twist|Bear Crawl|World's Greatest">
<h4>⏱️ Warm-up Timer (5')</h4>
<div class="time-display" data-role="display">05:00</div>
<div class="label" data-role="label">Pronto</div>
<div class="segments" data-role="segments"></div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line" data-role="current-seg">Segmento: —</div>
</div>
</div>
<div class="block">
<h3>Tabata (x5 blocchi)</h3>
<div class="mini-timer tabata" id="tabata-3" data-work="20" data-rest="10" data-rounds="8" data-blocks="5">
<h4>🔥 Mini Tabata (20"/10" x8 x5)</h4>
<div class="time-display" data-role="display">20:00</div>
<div class="phase" data-role="phase">Pronto</div>
<div class="round-info" data-role="round">Round: - / 8 • Blocco: - / 5</div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line">Totale stimato: 20'</div>
</div>
<div class="tabata-grid">
<div class="exercise">
<h4>1. Burpee (modificato)</h4>
<div class="desc">Senza salto se necessario • Movimento controllato</div>
<figure class="image-slot">
<img src="img/burpee-senza-salto-finale.png" alt="Burpee modificato senza salto finale" loading="lazy">
<figcaption>Burpee (mod)</figcaption>
</figure>
</div>
<div class="exercise">
<h4>2. Mountain Climber lento</h4>
<div class="desc">Ginocchio al petto alternato • Bacino stabile</div>
<figure class="image-slot">
<img src="img/mountain-climber.jpg" alt="Mountain Climber lento" loading="lazy">
<figcaption>Mountain Climber</figcaption>
</figure>
</div>
<div class="exercise">
<h4>3. Skater Hop / Step</h4>
<div class="desc">Propulsione laterale o passo ampio low impact</div>
<figure class="image-slot">
<img src="img/skater-hop.jpg" alt="Skater Hop / Step" loading="lazy">
<figcaption>Skater Hop / Step</figcaption>
</figure>
</div>
<div class="exercise">
<h4>4. Hollow Body Hold</h4>
<div class="desc">Addome in tenuta • Forma a banana stabile</div>
<figure class="image-slot">
<img src="img/hollow-body-hold.jpg" alt="Hollow Body Hold tenuta addome" loading="lazy">
<figcaption>Hollow Body Hold</figcaption>
</figure>
</div>
</div>
</div>
<div class="block">
<h3>Stretching Finale (5')</h3>
<ul>
<li><strong>Cobra Stretch</strong> — 2'</li>
<li><strong>Butterfly Stretch</strong> — 2'</li>
<li><strong>Respirazione diaframmatica</strong> — 1'</li>
</ul>
<details class="media-gallery">
<summary>🖼️ Mostra / Nascondi immagini stretching</summary>
<div class="media-grid">
<figure>
<img src="img/cobra-stretch.jpg" alt="Cobra Stretch" loading="lazy" />
<figcaption>Cobra</figcaption>
</figure>
<figure>
<img src="img/butterfly-stretch.png" alt="Butterfly Stretch" loading="lazy" />
<figcaption>Butterfly</figcaption>
</figure>
<figure>
<img src="img/respirazione-profonda.png" alt="Respirazione profonda diaframmatica" loading="lazy" />
<figcaption>Respirazione</figcaption>
</figure>
</div>
</details>
</div>
<!-- Video YouTube -->
<div class="video-section">
<h3>🎥 Video Guida Allenamento</h3>
<div class="video-container">
<iframe src="https://www.youtube-nocookie.com/embed/rBXmeNcDz1E" allowfullscreen="" loading="lazy"></iframe>
</div>
<div class="video-description" data-i18n="videoDescSession3">
Guida completa per la Sessione 3: Full Body Dinamico. Allenamento totale esplosivo. Segui il ritmo e adatta l'intensità al tuo livello.
</div>
</div>
</section>
<!-- SESSIONE 4 -->
<section class="session" id="sessione-4" style="display:none;">
<h2 data-i18n="session4">🧩 Sessione 4 — Cardio Power</h2>
<div class="tagline" data-i18n="session4tag">Mercoledì / Sabato • Focus: resistenza, coordinazione, agilità</div>
<div class="block">
<h3 data-i18n="warmup">Riscaldamento (5')</h3>
<ul>
<li><strong>Marcia sul posto</strong> — 1'</li>
<li><strong>Cerchi braccia avanti/indietro</strong> — 1'</li>
<li><strong>Affondi alterni dinamici</strong> — 2'</li>
<li><strong>Jumping Jacks graduali</strong> — 1'</li>
</ul>
</div>
<div class="block">
<h3>Tabata (x5 blocchi)</h3>
<div class="mini-timer tabata" id="tabata-4" data-work="20" data-rest="10" data-rounds="8" data-blocks="5">
<h4>🔥 Mini Tabata (20"/10" x8 x5)</h4>
<div class="time-display" data-role="display">20:00</div>
<div class="phase" data-role="phase">Pronto</div>
<div class="round-info" data-role="round">Round: - / 8 • Blocco: - / 5</div>
<div class="controls">
<button data-action="start">Start</button>
<button data-action="pause">Pausa</button>
<button data-action="reset">Reset</button>
</div>
<div class="meta-line">Totale stimato: 20'</div>
</div>
<div class="tabata-grid">
<div class="exercise">
<h4>1. High Knees</h4>
<div class="desc">Ginocchia al petto alternate • Ritmo sostenuto</div>
<figure class="image-slot">
<img src="img/high-knees.jpg" alt="High Knees ginocchia alte" loading="lazy">