.body-hero {
            font-family: 'Arial', sans-serif;
            background-color: #f5f5f5;
            display: flex;
            justify-content: center;
            align-items: center;
            min-height: 100vh;
            margin: 0;
            padding: 20px;
        }
        
        .exercise-card {
            background-color: white;
            border-radius: 12px;
            box-shadow: 0 8px 20px rgba(0, 0, 0, 0.1);
            padding: 30px;
            max-width: 100%;
            text-align: center;
            border-top: 5px solid #e74c3c;
        }
        
        .exercise-title {
            color: #e74c3c;
            font-size: 24px;
            font-weight: bold;
            margin-bottom: 20px;
            text-transform: uppercase;
            letter-spacing: 1px;
        }
        
        .exercise-steps {
            text-align: left;
            font-size: 18px;
            line-height: 1.6;
            color: #333;
        }
        
        .exercise-steps p {
            margin-bottom: 15px;
            position: relative;
            padding-left: 25px;
        }
        
        .exercise-steps p:before {
            content: "•";
            color: #e74c3c;
            font-weight: bold;
            position: absolute;
            left: 0;
        }
        
        .note {
            font-size: 14px;
            color: #777;
            font-style: italic;
            margin-top: 20px;
            padding-top: 10px;
            border-top: 1px dashed #ddd;
        }

.workout-table {
            width: 90%;
            max-width: 100%;
            margin: 0 auto;
            border-collapse: collapse;
            box-shadow: 0 4px 8px rgba(0, 0, 0, 0.1);
            background-color: white;
            border-radius: 10px;
            overflow: hidden;
        }
        
        .workout-table th {
            background-color: #1e90ff;
            color: white;
            padding: 15px;
            text-align: left;
            font-weight: bold;
            text-transform: uppercase;
            letter-spacing: 1px;
        }
        
        .workout-table td {
            padding: 12px 15px;
            border-bottom: 1px solid #e0f0ff;
        }
        
        .workout-table tr:nth-child(even) {
            background-color: #f5fbff;
        }
        
        .workout-table tr:hover {
            background-color: #e6f2ff;
        }
        
        .exercise-name {
            font-weight: bold;
            color: #0066cc;
        }
        
        .circuit-header {
            background-color: #4682b4;
            color: white;
            font-weight: bold;
            text-align: center;
        }
        
        .circuit-note {
            font-style: italic;
            color: #4682b4;
            text-align: center;
            padding: 15px;
            background-color: #e6f2ff;
            border-radius: 0 0 10px 10px;
            margin-top: -1px;
        }
        
        .container {
            max-width: 100%;
            margin: 0 auto;
        }
        
        h1 {
            color: #1e90ff;
            text-align: center;
            margin-bottom: 30px;
        }
.muscle-card {
            background-color: #0d3b7a;
            border-radius: 15px;
            padding: 20px;
            max-width: 100%;
            box-shadow: 0 10px 30px rgba(0, 0, 0, 0.3);
            text-align: center;
            border-top: 5px solid #3a6caa;
        }
        
        .title {
            font-size: 42px;
            font-weight: bold;
            margin-bottom: 30px;
            color: #ffffff;
            text-transform: uppercase;
            letter-spacing: 2px;
            text-shadow: 2px 2px 4px rgba(0, 0, 0, 0.3);
        }
        
        .text-block {
            font-size: 20px;
color: #ffffff;
            line-height: 1.6;
            margin-bottom: 20px;
        }
        
        .highlight {
            color: #4fc3f7;
            font-weight: bold;
        }
        
        .divider {
            height: 3px;
            background: linear-gradient(90deg, transparent, #3a6caa, transparent);
            margin: 25px 0;
        }
 .step {
            margin-bottom: 15px;
            padding-left: 25px;
            position: relative;
            line-height: 1.5;
        }
        
        .step:before {
            content: "";
            position: absolute;
            left: 0;
            top: 8px;
            width: 12px;
            height: 12px;
            background-color: var(--accent-blue);
            border-radius: 50%;
        }
        
        .image-reference {
            font-style: italic;
            color: var(--accent-blue);
            margin: 5px 0;
            display: block;
        }
        
        .emphasis {
            color: var(--accent-blue);
            font-weight: bold;
        }

  .endurance-note {
            background: linear-gradient(135deg, var(--medium-blue), var(--deep-blue));
            border-left: 4px solid var(--light-blue);
            color: var(--text-light);
            padding: 25px;
            max-width: 600px;
            border-radius: 0 8px 8px 0;
            box-shadow: 0 5px 15px rgba(0,0,0,0.2);
            line-height: 1.6;
            position: relative;
            margin-top: 30px;
        }
        
        .endurance-note:before {
            content: "⏱️";
            position: absolute;
            left: 15px;
            top: 15px;
            font-size: 24px;
            opacity: 0.8;
        }
        
        .note-title {
            color: var(--light-blue);
            font-weight: bold;
            font-size: 20px;
            margin-top: 0;
            margin-bottom: 15px;
            padding-left: 35px;
            text-transform: uppercase;
        }
        
        .note-content {
            padding-left: 35px;
        }
        
        .exercise-instruction {
            background-color: white;
            border-radius: 8px;
            padding: 20px;
            box-shadow: 0 2px 5px rgba(0,0,0,0.1);
            max-width: 500px;
            margin: 0 auto;
        }
        .instruction-step {
            margin-bottom: 15px;
            padding-left: 20px;
            position: relative;
        }
        .instruction-step:before {
            content: "•";
            position: absolute;
            left: 0;
            color: #2a5c9a;
            font-weight: bold;
        }
.protocols {
            background-color: rgba(79, 195, 247, 0.1);
            border-left: 3px solid var(--bright-blue);
 color: #abf5e7;

            padding: 15px;
            border-radius: 0 8px 8px 0;
            margin-top: 20px;
        }
.link {
            color: var(--light-blue);
            text-decoration: none;
            font-weight: bold;
 color: #ffffff;

        }
        
        .link:hover {
            text-decoration: underline;
        }