.plank-challenge-container {
    max-width: 800px;
    margin: 0 auto;
    background-color: white;
    padding: 30px;
    border-radius: 10px;
    box-shadow: 0 0 15px rgba(0,0,0,0.1);
}

.challenge-header {
    text-align: center;
    margin-bottom: 30px;
    border-bottom: 2px solid #e63946;
    padding-bottom: 20px;
}

.challenge-header h1 {
    color: #1d3557;
    font-size: 2.5rem;
    margin-bottom: 10px;
}

.tagline {
    font-style: italic;
    color: #457b9d;
    font-size: 1.1rem;
    margin-bottom: 5px;
}

.photographer {
    font-size: 0.9rem;
    color: #6c757d;
}

table {
    width: 100%;
    border-collapse: collapse;
    margin: 20px 0;
}

th, td {
    padding: 12px;
    text-align: left;
    border-bottom: 1px solid #ddd;
}

th {
    background-color: #1d3557;
    color: white;
}

tr:nth-child(even) {
    background-color: #f2f2f2;
}

.plank-variations ul, 
.tips-section ul {
    padding-left: 20px;
}

.plank-variations li, 
.tips-section li {
    margin-bottom: 8px;
}

.benefits-list {
    list-style-type: none;
    padding-left: 0;
}

.benefits-list li {
    margin-bottom: 10px;
    padding-left: 25px;
    position: relative;
}

.benefits-list li:before {
    content: "✓";
    color: #2a9d8f;
    position: absolute;
    left: 0;
}

.disclaimer {
    font-style: italic;
    color: #6c757d;
    margin-top: 20px;
    font-size: 0.9rem;
}

@media (max-width: 768px) {
    .plank-challenge-container {
        padding: 15px;
    }
    
    .challenge-header h1 {
        font-size: 2rem;
    }
    
    h2 {
        font-size: 1.5rem;
    }
    
    th, td {
        padding: 8px;
    }
}
.plank-intro {
    font-family: 'Arial', sans-serif;
    line-height: 1.6;
    color: #333;
    max-width: 800px;
    margin: 0 auto;
    padding: 20px;
}

.plank-intro p {
    margin-bottom: 20px;
}

.plank-intro q {
    font-style: italic;
    color: #457b9d;
    quotes: "«" "»";
}

.plank-intro strong {
    color: #1d3557;
    font-weight: 700;
}

.plank-intro cite {
    font-style: italic;
    color: #6c757d;
}
.plank-program {
    font-family: 'Arial', sans-serif;
    max-width: 800px;
    margin: 30px auto;
    padding: 20px;
    background-color: #f8f9fa;
    border-radius: 8px;
    box-shadow: 0 2px 10px rgba(0,0,0,0.1);
}

.day-exercise {
    margin-bottom: 30px;
    padding-bottom: 20px;
    border-bottom: 1px dashed #ddd;
}

.day-exercise:last-child {
    border-bottom: none;
    margin-bottom: 0;
    padding-bottom: 0;
}

.day-exercise h3 {
    color: #1d3557;
    font-size: 1.4rem;
    margin-bottom: 15px;
    padding-left: 15px;
    border-left: 4px solid #e63946;
}

.exercise-instruction p {
    line-height: 1.6;
    color: #333;
    padding-left: 20px;
    position: relative;
}

.exercise-instruction p::before {
    content: "›";
    position: absolute;
    left: 0;
    color: #e63946;
    font-weight: bold;
}

@media (max-width: 600px) {
    .day-exercise h3 {
        font-size: 1.2rem;
    }
    
    .exercise-instruction p {
        font-size: 0.95rem;
    }
}
.header-decoration, .footer-decoration {
  height: 8px;
  background: linear-gradient(90deg, 
    #c5a642 0%, 
    #e8d9a0 20%, 
    #f5ecc2 50%, 
    #e8d9a0 80%, 
    #c5a642 100%);
  margin: 0 -2rem;
}
/* Общие стили */
.day-exercise {
    margin-bottom: 30px;
    padding: 20px;
    border-radius: 10px;
    position: relative;
    transition: transform 0.3s;
}

.day-exercise:hover {
    transform: translateY(-5px);
}

.exercise-instruction p {
    line-height: 1.7;
    padding-left: 25px;
    position: relative;
}

.exercise-instruction p::before {
    content: "›";
    position: absolute;
    left: 0;
    color: #1a73e8;
    font-size: 1.5rem;
    font-weight: bold;
}

/* Индивидуальные стили */
.rolling-plank {
    background: linear-gradient(to right, #f8f9fa, #e3f2fd);
    border-left: 5px solid #42a5f5;
}

.ball-plank {
    background: linear-gradient(to right, #f8f9fa, #e8f5e9);
    border-left: 5px solid #66bb6a;
}

.medball-plank {
    background: linear-gradient(to right, #f8f9fa, #ffebee);
    border-left: 5px solid #ef5350;
}

.stir-pot {
    background: linear-gradient(to right, #f8f9fa, #fff3e0);
    border-left: 5px solid #ffa726;
}

/* Элементы интерфейса */
.exercise-tips {
    background-color: rgba(255, 255, 255, 0.7);
    padding: 12px;
    border-radius: 6px;
    margin: 15px 0;
    font-size: 0.9em;
}

.exercise-tips i {
    color: #1a73e8;
    margin-right: 8px;
}

.equipment-warning {
    background-color: #fff3bf;
    padding: 10px 15px;
    border-radius: 5px;
    display: inline-flex;
    align-items: center;
    font-size: 0.85em;
    color: #e65100;
}

.equipment-warning i {
    margin-right: 8px;
    font-size: 1.1em;
}

/* Анимации */
@keyframes pulse {
    0% { transform: scale(1); }
    50% { transform: scale(1.05); }
    100% { transform: scale(1); }
}

.ball-plank:hover,
.medball-plank:hover,
.stir-pot:hover {
    animation: pulse 1.5s infinite;
}

/* Адаптация */
@media (max-width: 600px) {
    .day-exercise {
        padding: 15px;
    }
    
    .exercise-instruction p {
        font-size: 0.95rem;
    }
}
.medball-roll {
    background: linear-gradient(135deg, #f8f9fa 0%, #e3f2fd 100%);
    border-left: 5px solid #42a5f5;
}

.dumbbell-punch {
    background: linear-gradient(135deg, #f8f9fa 0%, #ffebee 100%);
    border-left: 5px solid #ef5350;
}

.triceps-combo {
    background: linear-gradient(135deg, #f8f9fa 0%, #e8f5e9 100%);
    border-left: 5px solid #66bb6a;
}

.push-pull {
    background: linear-gradient(135deg, #f8f9fa 0%, #fff3e0 100%);
    border-left: 5px solid #ffa726;
}

/* Анимации для оборудования */
.equipment-warning i {
    animation: float 2s infinite ease-in-out;
}

@keyframes float {
    0% { transform: translateY(0); }
    50% { transform: translateY(-3px); }
    100% { transform: translateY(0); }
}
/* Иконки упражнений */
.dumbbell-punch h3::before {
    content: "✊";
    margin-right: 10px;
}

.triceps-combo h3::before {
    content: "💪";
    margin-right: 10px;
}

.push-pull h3::before {
    content: "⇄";
    margin-right: 10px;
    font-weight: bold;
}

/* Адаптация */
@media (max-width: 600px) {
    .exercise-instruction p {
        font-size: 0.9rem;
    }
    
    .exercise-tips, 
    .equipment-warning {
        font-size: 0.8rem;
    }
}
/* Стили для BOSU планки */
.bosu-plank {
    background: linear-gradient(135deg, #f8f9fa 0%, #f3e5f5 100%);
    border-left: 5px solid #ab47bc;
    position: relative;
}

.bosu-plank::before {
    content: "⚖";
    position: absolute;
    right: 20px;
    top: 50%;
    transform: translateY(-50%);
    font-size: 2rem;
    animation: wobble 3s infinite ease-in-out;
}

/* Стили для подтягивания коленей */
.knee-tuck {
    background: linear-gradient(135deg, #f8f9fa 0%, #e0f7fa 100%);
    border-left: 5px solid #26c6da;
    position: relative;
}

.knee-tuck::before {
    content: "🦵";
    position: absolute;
    right: 20px;
    top: 50%;
    transform: translateY(-50%);
    font-size: 2rem;
    animation: tuck 2s infinite;
}

/* Анимации */
@keyframes wobble {
    0%, 100% { transform: translateY(-50%) rotate(-5deg); }
    50% { transform: translateY(-50%) rotate(5deg); }
}

@keyframes tuck {
    0%, 100% { transform: translateY(-50%); }
    50% { transform: translateY(-40%); }
}

/* Иконки в заголовках */
.bosu-plank h3::after {
    content: "🔄";
    margin-left: 10px;
    display: inline-block;
}

.knee-tuck h3::after {
    content: "⏱";
    margin-left: 10px;
    display: inline-block;
}

/* Адаптация для мобильных */
@media (max-width: 600px) {
    .bosu-plank::before,
    .knee-tuck::before {
        font-size: 1.5rem;
        right: 10px;
    }
    
    .exercise-tips, 
    .equipment-warning {
        font-size: 0.85rem;
    }
}
.plank-challenge-days {
    display: grid;
    gap: 30px;
    max-width: 800px;
    margin: 0 auto;
    padding: 20px;
    font-family: 'Segoe UI', Roboto, sans-serif;
}

.exercise-card {
    background: white;
    border-radius: 12px;
    box-shadow: 0 4px 12px rgba(0,0,0,0.1);
    overflow: hidden;
    transition: transform 0.3s;
}

.exercise-card:hover {
    transform: translateY(-5px);
}

.exercise-header {
    display: flex;
    align-items: center;
    padding: 20px;
    background: linear-gradient(90deg, #6a11cb 0%, #2575fc 100%);
    color: white;
}

.day-number {
    background: white;
    color: #2575fc;
    width: 36px;
    height: 36px;
    border-radius: 50%;
    display: flex;
    align-items: center;
    justify-content: center;
    font-weight: bold;
    margin-right: 15px;
    font-size: 1.1rem;
}

.exercise-instruction {
    padding: 20px;
}

.steps {
    padding-left: 20px;
    margin-bottom: 20px;
}

.steps li {
    margin-bottom: 12px;
    line-height: 1.5;
    position: relative;
}

.steps li::before {
    content: "";
    position: absolute;
    left: -20px;
    top: 8px;
    width: 8px;
    height: 8px;
    border-radius: 50%;
    background: #2575fc;
}

.exercise-tips {
    background: #f8f9fa;
    padding: 15px;
    border-radius: 8px;
    margin: 20px 0;
    display: flex;
    align-items: flex-start;
    gap: 10px;
    border-left: 3px solid #ffc107;
}

.tip-icon {
    font-size: 1.2rem;
}

.exercise-target {
    color: #6c757d;
    font-size: 0.9rem;
    margin-top: 15px;
}

.target-muscle {
    color: #343a40;
    font-weight: 500;
}

.equipment-note {
    background: #e3f2fd;
    padding: 12px;
    border-radius: 6px;
    margin-top: 20px;
    font-size: 0.85rem;
    display: flex;
    align-items: center;
    gap: 8px;
}

/* Specific exercise styles */
.mc-pushup .exercise-header {
    background: linear-gradient(90deg, #ff416c 0%, #ff4b2b 100%);
}
.mc-pushup .steps li::before {
    background: #ff416c;
}

.frog-jump .exercise-header {
    background: linear-gradient(90deg, #11998e 0%, #38ef7d 100%);
}
.frog-jump .steps li::before {
    background: #11998e;
}

.hip-slide .exercise-header {
    background: linear-gradient(90deg, #0575e6 0%, #021b79 100%);
}
.hip-slide .steps li::before {
    background: #0575e6;
}

/* Responsive */
@media (max-width: 768px) {
    .exercise-header {
        flex-direction: column;
        align-items: flex-start;
    }
    .day-number {
        margin-bottom: 10px;
    }
}
.plank-challenge-final-days {
    display: grid;
    gap: 35px;
    max-width: 780px;
    margin: 0 auto;
    padding: 25px;
    font-family: 'Segoe UI', Roboto, sans-serif;
}

.exercise-card {
    background: white;
    border-radius: 15px;
    box-shadow: 0 5px 15px rgba(0,0,0,0.08);
    overflow: hidden;
    transition: all 0.3s ease;
}

.exercise-card:hover {
    transform: translateY(-7px);
    box-shadow: 0 8px 25px rgba(0,0,0,0.12);
}

.exercise-header {
    display: flex;
    align-items: center;
    padding: 25px;
    color: white;
    position: relative;
}

.day-number {
    background: white;
    width: 42px;
    height: 42px;
    border-radius: 50%;
    display: flex;
    align-items: center;
    justify-content: center;
    font-weight: bold;
    margin-right: 20px;
    font-size: 1.2rem;
    flex-shrink: 0;
}

.final-badge {
    position: absolute;
    right: 25px;
    background: #ffc107;
    color: #343a40;
    padding: 5px 15px;
    border-radius: 20px;
    font-weight: bold;
    text-transform: uppercase;
    font-size: 0.8rem;
    animation: pulse-gold 2s infinite;
}

.exercise-instruction {
    padding: 25px;
}

/* Day 28 Specific */
.slide-through .exercise-header {
    background: linear-gradient(90deg, #8E2DE2 0%, #4A00E0 100%);
}
.slide-through .day-number {
    color: #8E2DE2;
}

.exercise-phases {
    display: grid;
    gap: 15px;
    margin-bottom: 25px;
}

.phase {
    display: flex;
    gap: 15px;
    align-items: flex-start;
}

.phase-marker {
    background: #8E2DE2;
    color: white;
    width: 28px;
    height: 28px;
    border-radius: 50%;
    display: flex;
    align-items: center;
    justify-content: center;
    font-weight: bold;
    flex-shrink: 0;
    margin-top: 2px;
}

/* Day 29 Specific */
.bosu-ball .exercise-header {
    background: linear-gradient(90deg, #00b09b 0%, #96c93d 100%);
}
.bosu-ball .day-number {
    color: #00b09b;
}

.difficulty-options {
    margin: 20px 0;
    display: grid;
    gap: 12px;
}

.difficulty {
    font-weight: bold;
    display: block;
    margin-bottom: 5px;
}

.hard {
    color: #dc3545;
}

.easy {
    color: #28a745;
}

/* Day 30 Specific */
.medball-bosu .exercise-header {
    background: linear-gradient(90deg, #FF512F 0%, #DD2476 100%);
}
.medball-bosu .day-number {
    color: #FF512F;
}

.final-instruction {
    margin-bottom: 25px;
}

.variations {
    display: grid;
    gap: 15px;
    margin: 20px 0;
}

.variation {
    display: flex;
    gap: 12px;
    align-items: center;
}

.variation i {
    font-size: 1.3rem;
}

.duration {
    font-weight: bold;
    font-size: 1.1rem;
    color: #DD2476;
    text-align: center;
    margin-top: 20px;
}

.completion-message {
    background: #f8f9fa;
    padding: 20px;
    border-radius: 10px;
    margin: 25px 0;
    display: flex;
    gap: 15px;
    align-items: center;
    border: 2px dashed #DD2476;
}

.completion-message i {
    color: #DD2476;
    font-size: 1.8rem;
}

.completion-message p {
    font-weight: 500;
    margin: 0;
}

/* Common Styles */
.exercise-tips {
    background: #f8f9fa;
    padding: 18px;
    border-radius: 10px;
    margin: 20px 0;
    display: flex;
    align-items: flex-start;
    gap: 12px;
    border-left: 4px solid #6c757d;
}

.tip-icon {
    font-size: 1.3rem;
    margin-top: 2px;
}

.exercise-target {
    color: #6c757d;
    font-size: 0.95rem;
    margin-top: 20px;
}

.target-muscle {
    color: #343a40;
    font-weight: 500;
}

.equipment-note {
    background: #e9ecef;
    padding: 14px;
    border-radius: 8px;
    margin-top: 25px;
    font-size: 0.9rem;
    display: flex;
    align-items: center;
    gap: 10px;
}

.equipment-note.double {
    justify-content: center;
    gap: 15px;
}

.equipment-note i {
    font-size: 1.1rem;
}

/* Animations */
@keyframes pulse-gold {
    0%, 100% { transform: scale(1); opacity: 1; }
    50% { transform: scale(1.05);}
}
.footnote {
    background-color: #D3D3D3; /* светло-серый фон */
    color: #00008B; /* темно-синий текст */
    padding: 10px 15px;
    border-radius: 5px;
    font-family: Arial, sans-serif;
    margin: 15px 0;
    line-height: 1.5;
  }
  
  .footnote-title {
    font-weight: bold;
    letter-spacing: 2px;
    margin-bottom: 10px;
    display: block;
  }
  
  .footnote-list {
    padding-left: 20px;
    margin-top: 10px;
  }
  
  .footnote-list li {
    margin-bottom: 8px;
  }

.custom-challenge {
    background-color: #D3D3D3; /* светло-серый фон */
    color: #00008B; /* темно-синий текст */
    padding: 15px;
    border-radius: 8px;
    font-family: 'Segoe UI', sans-serif;
    margin: 20px 0;
    line-height: 1.6;
    box-shadow: 0 2px 5px rgba(0,0,0,0.1);
  }
  
  .challenge-title {
    font-weight: 600;
    letter-spacing: 3px;
    margin-bottom: 15px;
    display: block;
    font-size: 1.2em;
    text-transform: uppercase;
  }
  
  .challenge-section {
    margin-bottom: 12px;
  }
  
  .challenge-subtitle {
    font-weight: 600;
    margin: 15px 0 8px 0;
    display: block;
    color: #0000A0;
  }
  
  .challenge-list {
    padding-left: 20px;
  }
  
  .challenge-list li {
    margin-bottom: 8px;
    position: relative;
    list-style-type: none;
    padding-left: 15px;
  }
  
  .challenge-list li:before {
    content: "•";
    color: #0000A0;
    position: absolute;
    left: 0;
  }