.container {
      max-width: 900px;
      margin: 40px auto;
      background: #ffffff;
      padding: 40px;
      border-radius: 16px;
      box-shadow: 0 6px 25px rgba(0,0,0,0.07);
    }

    .header {
      text-align: center;
      color: #e53e3e;
      font-size: 2.5rem;
      font-weight: 800;
      margin-bottom: 25px;
      letter-spacing: 1.5px;
      text-transform: uppercase;
      border-bottom: 3px solid #e53e3e;
      padding-bottom: 15px;
    }

    .author {
      text-align: center;
      font-style: italic;
      color: #4a5568;
      margin-bottom: 40px;
      font-size: 1.1rem;
    }

    .section {
      margin: 40px 0;
      padding: 30px;
      background: #f8f9fa;
      border-radius: 12px;
      border-left: 5px solid #38b2ac;
    }

    .section h2 {
      color: #2d3748;
      font-size: 1.8rem;
      margin-bottom: 20px;
      padding-bottom: 10px;
      border-bottom: 2px solid #a0aec0;
    }

    .quote {
      background: #ebf8ff;
      padding: 25px;
      border-left: 5px solid #3182ce;
      margin: 30px 0;
      font-size: 1.15rem;
      border-radius: 0 8px 8px 0;
      font-style: italic;
      color: #2c5282;
    }

    .method {
      background: #fffbeb;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #f6ad55;
      margin: 30px 0;
    }

    .method h3 {
      color: #dd6b20;
      margin-bottom: 15px;
      font-size: 1.5rem;
    }

    .nutrition {
      background: #f0fff4;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #68d391;
      margin: 30px 0;
    }

    .nutrition h3 {
      color: #276749;
      margin-bottom: 15px;
      font-size: 1.5rem;
    }

    .stretching {
      background: #fdf4ff;
      padding: 25px;
      border-radius: 12px;
      border: 2px solid #b794f4;
      margin: 30px 0;
    }

    .stretching h3 {
      color: #553c9a;
      margin-bottom: 15px;
      font-size: 1.5rem;
    }

    ul.list {
      padding-left: 20px;
    }

    ul.list li {
      margin-bottom: 10px;
      font-size: 1.1rem;
    }

    .tempo {
      background: #fef3c7;
      padding: 15px;
      border-radius: 8px;
      font-weight: 600;
      margin: 15px 0;
      color: #92400e;
    }

    @media (max-width: 768px) {
      .container {
        padding: 20px;
      }
      .header {
        font-size: 2rem;
      }
    }
table {
            width: 100%;
            border-collapse: collapse;
            margin: 20px 0;
            box-shadow: 0 0 10px rgba(0,0,0,0.1);
            background-color: #fff;
        }
        th, td {
            border: 1px solid #ddd;
            padding: 12px 15px;
            text-align: left;
        }
        th {
            background-color: #3498db;
            color: white;
            font-weight: bold;
        }
        tr:nth-child(even) {
            background-color: #f2f2f2;
        }
        tr:hover {
            background-color: #e9f7fe;
        }
        .day-header {
            background-color: #2c3e50 !important;
            color: white;
            font-weight: bold;
            font-size: 1.1em;
        }
 .container4 {
            max-width: 900px;
            margin: 0 auto;
            background: white;
            border-radius: 15px;
            box-shadow: 0 10px 30px rgba(0,0,0,0.2);
            overflow: hidden;
        }
        .header4 {
            background: linear-gradient(135deg, #fcdcdc 0%, #f7b5b5 100%);
            color: white;
            padding: 25px;
            text-align: center;
        }
 .workout-section {
            padding: 30px;

        }
        .section-header {
            background: linear-gradient(135deg, #74b9ff 0%, #0984e3 100%);
            color: white;
            padding: 15px 25px;
            font-size: 1.3em;
            font-weight: bold;
        }
.subtitle4 {
            font-size: 1.8em;
            opacity: 0.9;
            margin-top: 5px;
        }
h1 {
            margin: 0;
            font-size: 2.2em;
            text-shadow: 2px 2px 4px rgba(0,0,0,0.3);
        }