/* ===== Calisthenics Workout Plan — Stylesheet ===== */

/* --- Reset & Base --- */
*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }

:root {
  --bg: #0f1117;
  --surface: #1a1d27;
  --surface-hover: #222632;
  --border: #2a2e3a;
  --text: #e4e6eb;
  --text-muted: #8b8fa3;
  --accent: #4f8cff;
  --accent-hover: #6ba0ff;
  --accent-glow: rgba(79, 140, 255, 0.15);
  --green: #34d399;
  --green-bg: rgba(52, 211, 153, 0.1);
  --yellow: #fbbf24;
  --yellow-bg: rgba(251, 191, 36, 0.1);
  --orange: #fb923c;
  --orange-bg: rgba(251, 146, 60, 0.1);
  --purple: #a78bfa;
  --purple-bg: rgba(167, 139, 250, 0.1);
  --red: #f87171;
  --radius: 12px;
  --radius-sm: 8px;
  --shadow: 0 4px 24px rgba(0,0,0,0.3);
  --font: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', system-ui, sans-serif;
  --mono: 'JetBrains Mono', 'Fira Code', 'SF Mono', monospace;
}

@import url('https://fonts.googleapis.com/css2?family=Inter:wght@400;500;600;700;800;900&family=JetBrains+Mono:wght@400;500&display=swap');

html { scroll-behavior: smooth; }

body {
  font-family: var(--font);
  background: var(--bg);
  color: var(--text);
  line-height: 1.6;
  min-height: 100vh;
}

a { color: var(--accent); text-decoration: none; }
a:hover { color: var(--accent-hover); }

img { max-width: 100%; display: block; }

/* --- Layout --- */
.container {
  max-width: 1200px;
  margin: 0 auto;
  padding: 0 24px;
}

/* --- Header --- */
.header {
  background: var(--surface);
  border-bottom: 1px solid var(--border);
  position: sticky;
  top: 0;
  z-index: 100;
  backdrop-filter: blur(12px);
  background: rgba(26, 29, 39, 0.9);
}

.header-inner {
  max-width: 1200px;
  margin: 0 auto;
  padding: 0 24px;
  display: flex;
  align-items: center;
  justify-content: space-between;
  height: 64px;
}

.logo {
  font-size: 1.25rem;
  font-weight: 800;
  color: var(--text);
  display: flex;
  align-items: center;
  gap: 8px;
}

.logo-icon {
  width: 32px;
  height: 32px;
  background: var(--accent);
  border-radius: var(--radius-sm);
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1rem;
}

/* --- Navigation --- */
.nav {
  display: flex;
  align-items: center;
  gap: 4px;
}

.nav a {
  padding: 8px 14px;
  border-radius: var(--radius-sm);
  font-size: 0.875rem;
  font-weight: 500;
  color: var(--text-muted);
  transition: all 0.2s;
}

.nav a:hover {
  color: var(--text);
  background: var(--surface-hover);
}

.nav a.active {
  color: var(--accent);
  background: var(--accent-glow);
}

/* Mobile nav toggle */
.nav-toggle {
  display: none;
  background: none;
  border: none;
  color: var(--text);
  font-size: 1.5rem;
  cursor: pointer;
  padding: 4px 8px;
}

@media (max-width: 900px) {
  .nav {
    display: none;
    position: absolute;
    top: 64px;
    left: 0;
    right: 0;
    background: var(--surface);
    border-bottom: 1px solid var(--border);
    flex-direction: column;
    padding: 12px;
    gap: 2px;
  }
  .nav.open { display: flex; }
  .nav-toggle { display: block; }
}

/* --- Hero --- */
.hero {
  padding: 80px 0 60px;
  text-align: center;
  position: relative;
  overflow: hidden;
}

.hero::before {
  content: '';
  position: absolute;
  top: -50%;
  left: 50%;
  transform: translateX(-50%);
  width: 800px;
  height: 800px;
  background: radial-gradient(circle, var(--accent-glow) 0%, transparent 70%);
  pointer-events: none;
}

.hero h1 {
  font-size: 3rem;
  font-weight: 900;
  margin-bottom: 16px;
  position: relative;
  letter-spacing: -0.02em;
}

.hero h1 span {
  background: linear-gradient(135deg, var(--accent), var(--purple));
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
  background-clip: text;
}

.hero p {
  font-size: 1.125rem;
  color: var(--text-muted);
  max-width: 600px;
  margin: 0 auto 32px;
  position: relative;
}

.hero-meta {
  display: flex;
  justify-content: center;
  gap: 32px;
  flex-wrap: wrap;
  position: relative;
}

.hero-meta-item {
  display: flex;
  align-items: center;
  gap: 8px;
  font-size: 0.9rem;
  color: var(--text-muted);
}

.hero-meta-item .icon {
  font-size: 1.2rem;
}

/* --- Phase Cards --- */
.phase-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(260px, 1fr));
  gap: 20px;
  padding: 40px 0;
}

.phase-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 28px;
  transition: all 0.3s;
  cursor: pointer;
  position: relative;
  overflow: hidden;
}

.phase-card:hover {
  border-color: var(--accent);
  transform: translateY(-2px);
  box-shadow: var(--shadow);
}

.phase-card::before {
  content: '';
  position: absolute;
  top: 0;
  left: 0;
  right: 0;
  height: 3px;
}

.phase-card.phase1::before { background: var(--green); }
.phase-card.phase2::before { background: var(--yellow); }
.phase-card.phase3::before { background: var(--orange); }
.phase-card.phase4::before { background: var(--purple); }

.phase-card .phase-num {
  font-size: 0.75rem;
  font-weight: 600;
  text-transform: uppercase;
  letter-spacing: 0.1em;
  margin-bottom: 8px;
}

.phase-card.phase1 .phase-num { color: var(--green); }
.phase-card.phase2 .phase-num { color: var(--yellow); }
.phase-card.phase3 .phase-num { color: var(--orange); }
.phase-card.phase4 .phase-num { color: var(--purple); }

.phase-card h3 {
  font-size: 1.25rem;
  font-weight: 700;
  margin-bottom: 8px;
}

.phase-card p {
  font-size: 0.875rem;
  color: var(--text-muted);
  margin-bottom: 16px;
}

.phase-card .duration {
  font-size: 0.8rem;
  color: var(--text-muted);
  display: flex;
  align-items: center;
  gap: 6px;
}

/* --- Section --- */
.section {
  padding: 40px 0;
}

.section-title {
  font-size: 1.75rem;
  font-weight: 800;
  margin-bottom: 8px;
}

.section-subtitle {
  color: var(--text-muted);
  margin-bottom: 32px;
  font-size: 0.95rem;
}

/* --- Exercise Cards --- */
.exercise-grid {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(360px, 1fr));
  gap: 20px;
}

@media (max-width: 600px) {
  .exercise-grid {
    grid-template-columns: 1fr;
  }
}

.exercise-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  overflow: hidden;
  transition: all 0.3s;
}

.exercise-card:hover {
  border-color: var(--accent);
  box-shadow: var(--shadow);
}

.exercise-card .video-thumb {
  position: relative;
  width: 100%;
  padding-bottom: 56.25%; /* 16:9 */
  overflow: hidden;
  cursor: pointer;
}

.exercise-card .video-thumb img {
  position: absolute;
  top: 0;
  left: 0;
  width: 100%;
  height: 100%;
  object-fit: cover;
  transition: transform 0.3s, filter 0.3s;
}

.exercise-card .video-thumb:hover img {
  transform: scale(1.05);
  filter: brightness(1.1);
}

.exercise-card .video-thumb .play-icon {
  position: absolute;
  top: 50%;
  left: 50%;
  transform: translate(-50%, -50%);
  width: 64px;
  height: 64px;
  background: rgba(0, 0, 0, 0.75);
  border: 2px solid rgba(255, 255, 255, 0.9);
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  transition: all 0.3s;
  pointer-events: none;
}

.exercise-card .video-thumb:hover .play-icon {
  background: rgba(79, 140, 255, 0.9);
  border-color: #fff;
  transform: translate(-50%, -50%) scale(1.1);
}

.exercise-card .video-thumb .play-icon::after {
  content: '';
  display: block;
  width: 0;
  height: 0;
  border-style: solid;
  border-width: 10px 0 10px 20px;
  border-color: transparent transparent transparent #fff;
  margin-left: 4px;
}

.exercise-card .video-thumb .video-duration {
  position: absolute;
  bottom: 8px;
  right: 8px;
  background: rgba(0, 0, 0, 0.8);
  color: #fff;
  font-size: 0.75rem;
  font-weight: 500;
  padding: 2px 6px;
  border-radius: 4px;
  pointer-events: none;
}

.exercise-card .exercise-info {
  padding: 16px 20px;
}

.exercise-card .exercise-name {
  font-size: 1rem;
  font-weight: 600;
  margin-bottom: 4px;
}

.exercise-card .exercise-meta {
  display: flex;
  align-items: center;
  gap: 16px;
  font-size: 0.8rem;
  color: var(--text-muted);
}

.exercise-card .exercise-meta span {
  display: flex;
  align-items: center;
  gap: 4px;
}

.exercise-card .exercise-notes {
  font-size: 0.85rem;
  color: var(--text-muted);
  margin-top: 8px;
  padding-top: 8px;
  border-top: 1px solid var(--border);
}

/* --- Workout Table --- */
.workout-table-wrap {
  overflow-x: auto;
  margin-bottom: 32px;
  border-radius: var(--radius);
  border: 1px solid var(--border);
}

.workout-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.9rem;
}

.workout-table th {
  background: var(--surface);
  padding: 12px 16px;
  text-align: left;
  font-weight: 600;
  font-size: 0.8rem;
  text-transform: uppercase;
  letter-spacing: 0.05em;
  color: var(--text-muted);
  border-bottom: 1px solid var(--border);
  white-space: nowrap;
}

.workout-table td {
  padding: 12px 16px;
  border-bottom: 1px solid var(--border);
  vertical-align: top;
}

.workout-table tr:last-child td {
  border-bottom: none;
}

.workout-table tr:hover td {
  background: var(--surface);
}

/* --- Tips --- */
.tips-grid {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
  gap: 16px;
  margin-top: 24px;
}

.tip-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: var(--radius-sm);
  padding: 20px;
}

.tip-card h4 {
  font-size: 0.95rem;
  font-weight: 600;
  margin-bottom: 6px;
  display: flex;
  align-items: center;
  gap: 8px;
}

.tip-card p {
  font-size: 0.85rem;
  color: var(--text-muted);
}

/* --- Footer --- */
.footer {
  background: var(--surface);
  border-top: 1px solid var(--border);
  padding: 32px 0;
  text-align: center;
}

.footer p {
  color: var(--text-muted);
  font-size: 0.85rem;
}

.footer a {
  color: var(--accent);
}

.footer-disclaimer {
  color: var(--text-muted);
  font-size: 0.75rem;
  margin-bottom: 12px;
  opacity: 0.7;
}

.footer-disclaimer a {
  color: var(--accent);
  opacity: 1;
  text-decoration: underline;
  text-underline-offset: 2px;
}

.footer-disclaimer a:hover {
  color: var(--accent-hover);
}

.progress-segment {
  flex: 1;
  height: 4px;
  border-radius: 2px;
  background: var(--border);
}

.progress-segment.completed { background: var(--green); }
.progress-segment.current { background: var(--accent); animation: pulse 2s infinite; }

@keyframes pulse {
  0%, 100% { opacity: 1; }
  50% { opacity: 0.6; }
}

/* --- Scrollbar --- */
::-webkit-scrollbar { width: 8px; height: 8px; }
::-webkit-scrollbar-track { background: var(--bg); }
::-webkit-scrollbar-thumb { background: var(--border); border-radius: 4px; }
::-webkit-scrollbar-thumb:hover { background: var(--text-muted); }

/* --- Responsive --- */
@media (max-width: 768px) {
  .hero h1 { font-size: 2rem; }
  .hero { padding: 48px 0 32px; }
  .section { padding: 24px 0; }
  .section-title { font-size: 1.35rem; }
  .exercise-grid { grid-template-columns: 1fr; }
  .hero-meta { gap: 16px; }
  .tips-grid { grid-template-columns: 1fr; }
}