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    <title>Calisthenics Weekly Program</title>
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    <div class="container mt-5">
        <div class="d-flex justify-content-center mb-4">
        <a href="<?= base_url() ?>visitor_portal" class="btn btn-secondary me-2">Back</a>
        <button onclick="window.print()" class="btn btn-primary">Print Program</button>
    </div>
        <h1 class="text-center mb-4">Calisthenics Weekly Program</h1>
        <!-- Monday: No Equipment Day -->
        <div class="mb-5">
            <h2 class="text-center">Monday: No Equipment Day</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Exercise</th>
                        <th>Reps/Duration</th>
                       
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Max Plank</td>
                        <td>Hold plank for 30 seconds if you’re a beginner</td>
                        
                    </tr>
                    <tr>
                        <td>Squats</td>
                        <td>8</td>
                        
                    </tr>
                    <tr>
                        <td>Lunges</td>
                        <td>8 (each leg)</td>
                        
                    </tr>
                    <tr>
                        <td>Push Ups</td>
                        <td>8</td>
                        
                    </tr>
                    <tr>
                        <td>Laying Down Leg Raises</td>
                        <td>8</td>
                        
                    </tr>
                    <tr>
                        <td>Max Mountain Climbers</td>
                        <td>20 each leg if beginner</td>
                        
                    </tr>
                    <tr>
                        <td>Pike Push Ups</td>
                        <td>8</td>
                        
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Tuesday: Basic Beginner Day -->
        <div class="mb-5">
            <h2 class="text-center">Tuesday: Basic Beginner Day</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Exercise</th>
                        <th>Reps/Duration</th>
                        
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Close Hands Chin Ups</td>
                        <td>7</td>
                        
                    </tr>
                    <tr>
                        <td>Pull Ups</td>
                        <td>5</td>
                        
                    </tr>
                    <tr>
                        <td>Dips</td>
                        <td>6</td>
                        
                    </tr>
                    <tr>
                        <td>Push Ups</td>
                        <td>15</td>
                       
                    </tr>
                    <tr>
                        <td>Leg Raises</td>
                        <td>5</td>
                        
                    </tr>
                    <tr>
                        <td>Jump Squats</td>
                        <td>9</td>
                        
                    </tr>
                    <tr>
                        <td>Australian Pull Ups</td>
                        <td>15</td>
                       
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Thursday: On-The-Go Day -->
        <div class="mb-5">
            <h2 class="text-center">Thursday: On-The-Go Day</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Exercise</th>
                        <th>Reps/Duration</th>
                      
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Wide Push Ups</td>
                        <td>20</td>
                       
                    </tr>
                    <tr>
                        <td>Mountain Climbers</td>
                        <td>20</td>
                      
                    </tr>
                    <tr>
                        <td>Wall Sit</td>
                        <td>60 seconds</td>
                  
                    </tr>
                    <tr>
                        <td>Clap Push Ups</td>
                        <td>15</td>
                    
                    </tr>
                    <tr>
                        <td>Superman Hold</td>
                        <td>30 seconds</td>
                
                    </tr>
                    <tr>
                        <td>Squats</td>
                        <td>30</td>
         
                    </tr>
                    <tr>
                        <td>Plank</td>
                        <td>60 seconds</td>
                    
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Friday: Fat Removal Day -->
        <div class="mb-5">
            <h2 class="text-center">Friday: Fat Removal Day</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Exercise</th>
                        <th>Reps/Duration</th>
                  
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>100 Meter Run</td>
                        <td>1</td>
                  
                    </tr>
                    <tr>
                        <td>Dips</td>
                        <td>5</td>
                 
                    </tr>
                    <tr>
                        <td>Jumping Jacks</td>
                        <td>45 seconds</td>
                   
                    </tr>
                    <tr>
                        <td>Push Ups</td>
                        <td>8</td>
            
                    </tr>
                    <tr>
                        <td>Alternating High Knees</td>
                        <td>30 seconds</td>
                 
                    </tr>
                    <tr>
                        <td>Mountain Climbers</td>
                        <td>30 seconds</td>
                 
                    </tr>
                    <tr>
                        <td>Plank</td>
                        <td>15 seconds</td>
                 
                    </tr>
                </tbody>
            </table>
        </div>

        <!-- Saturday: Beginner HIIT Day -->
        <div class="mb-5">
            <h2 class="text-center">Saturday: Beginner HIIT Day</h2>
            <table class="table table-striped table-bordered">
                <thead class="table-dark">
                    <tr>
                        <th>Exercise</th>
                        <th>Reps/Duration</th>
                        <th>Notes</th>
                    </tr>
                </thead>
                <tbody>
                    <tr>
                        <td>Sprint</td>
                        <td>15 seconds</td>
                        <td>Run as fast as you can</td>
                    </tr>
                    <tr>
                        <td>Walk</td>
                        <td>45 seconds</td>
                        <td>Don’t stop in place</td>
                    </tr>
                    <tr>
                        <td>Sprint</td>
                        <td>30 seconds</td>
                        <td>Run as fast as you can</td>
                    </tr>
                    <tr>
                        <td>Walk + Recovery</td>
                        <td>1:30 seconds</td>
                       
                    </tr>
                </tbody>
            </table>
        </div>
    </div>
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