:root{--bg:#f5f4f0;--ink:#202c29;--muted:#777e77;--line:#e2e2da;--green:#4e735f;--pale:#e8eee8;--white:#fff;--orange:#d88d62}*{box-sizing:border-box}body{margin:0;background:var(--bg);color:var(--ink);font-family:-apple-system,BlinkMacSystemFont,"PingFang SC","Microsoft YaHei",sans-serif;padding-bottom:110px}button,a{-webkit-tap-highlight-color:transparent}button{font:inherit;cursor:pointer}.top{height:62px;display:flex;align-items:center;justify-content:space-between;padding:0 max(22px,calc((100vw - 860px)/2));border-bottom:1px solid var(--line)}.back{font-size:14px;color:var(--green);text-decoration:none}.back span{margin-left:8px;color:var(--ink)}.top-label,.eyebrow{font:10px/1.4 ui-monospace,monospace;letter-spacing:.14em;color:var(--muted)}.sound-toggle{border:1px solid var(--line);border-radius:20px;padding:8px 12px;background:transparent;color:var(--green);font-size:12px}.sound-toggle[aria-pressed=false]{color:var(--muted)}.shell{width:min(760px,100%);padding:30px 22px 20px;margin:auto}.intro{margin:8px 0 22px}.intro .eyebrow{margin:0 0 10px}.intro h1{font-size:clamp(30px,7vw,42px);letter-spacing:-.04em;margin:0;font-weight:650}.intro h1 em{font-style:normal;color:var(--green)}.sub{font-size:13px;color:var(--muted);margin:10px 0 0}.card{background:var(--white);border:1px solid var(--line);border-radius:15px}.today{padding:19px 20px;display:flex;align-items:center;justify-content:space-between;gap:20px}.today-kicker{font-size:11px;color:var(--muted)}.today h2{font-size:20px;margin:8px 0 5px}.today p{font-size:12px;color:var(--muted);margin:0}.today-badge{width:52px;height:52px;flex:none;border-radius:50%;background:var(--pale);display:grid;place-items:center;color:var(--green);font-size:16px;font-weight:650}.week-strip{display:grid;grid-template-columns:repeat(7,1fr);gap:7px;margin:16px 0 26px}.day{border:1px solid var(--line);border-radius:11px;background:#ffffff80;text-align:center;padding:9px 2px;color:var(--muted)}.day small{display:block;font-size:10px}.day b{display:block;font-size:12px;margin-top:5px;color:var(--ink)}.day.active{background:var(--green);border-color:var(--green);color:#e9f0e9}.day.active b{color:white}.day.train b:after{content:"·";color:var(--orange);font-size:20px;line-height:5px;display:block}.day.active.train b:after{color:#f2c29e}.section-head{display:flex;align-items:end;justify-content:space-between;margin:0 1px 12px}.section-head h2{font-size:17px;margin:0}.section-head span{font-size:11px;color:var(--muted)}.exercise-list{display:grid;gap:10px}.exercise{background:var(--white);border:1px solid var(--line);border-radius:14px;padding:15px 15px 13px}.ex-top{display:grid;grid-template-columns:38px 1fr auto;gap:11px;align-items:center}.ex-number{width:36px;height:36px;border-radius:11px;background:#f1f2ec;color:var(--green);display:grid;place-items:center;font:12px ui-monospace,monospace}.ex-name{font-size:15px;font-weight:600}.ex-meta{font-size:11px;color:var(--muted);margin-top:5px}.done-count{font:11px ui-monospace,monospace;color:var(--green);white-space:nowrap}.ex-actions{display:flex;gap:8px;margin-top:13px}.ex-actions button{min-height:40px;border-radius:9px;font-size:12px}.set-button{flex:1;border:0;background:var(--pale);color:var(--green);font-weight:600}.set-button:active{transform:scale(.98)}.demo-button{padding:0 14px;border:1px solid var(--line);background:transparent;color:var(--ink)}.ex-note{margin:10px 0 0 49px;color:var(--muted);font-size:11px}.rest-day{display:flex;gap:15px;align-items:center;padding:23px}.rest-icon{font-size:30px;color:#91a79a}.rest-day h2{font-size:18px;margin:0 0 6px}.rest-day p{font-size:12px;line-height:1.7;color:var(--muted);margin:0}.progress{margin:12px 2px 23px}.progress-row{display:flex;justify-content:space-between;color:var(--muted);font-size:11px;margin-bottom:7px}.progress-track{height:5px;background:#e3e4dd;border-radius:8px;overflow:hidden}.progress-track i{display:block;height:100%;background:var(--green);border-radius:8px;transition:width .25s}footer{text-align:center;color:#989b94;font-size:10px;line-height:1.8;margin-top:25px}.timer-dock{position:fixed;z-index:5;bottom:0;left:0;right:0;background:#202c29;color:#fff;padding:12px max(20px,calc((100vw - 760px)/2));padding-bottom:max(12px,env(safe-area-inset-bottom));display:flex;justify-content:space-between;align-items:center;box-shadow:0 -8px 28px #1c282522}.timer-copy span{display:block;color:#c1c9c2;font-size:10px}.timer-copy strong{font:24px ui-monospace,monospace;display:block;margin-top:2px}.timer-actions{display:flex;gap:7px}.timer-actions button{height:40px;padding:0 14px;border-radius:9px}.primary{background:#d4e3d6;border:0;color:#26372d;font-weight:650}.quiet{border:1px solid #ffffff35;color:white;background:transparent}.quiet:last-child{padding:0 12px;font-size:20px}dialog{width:min(460px,calc(100% - 28px));max-height:90vh;overflow-y:auto;border:0;border-radius:18px;padding:25px;background:var(--bg);color:var(--ink);box-shadow:0 20px 70px #121b1c40}dialog::backdrop{background:#1d282c99;backdrop-filter:blur(3px)}dialog h2{font-size:21px;margin:7px 0 16px}.dialog-close{position:absolute;right:14px;top:12px;border:1px solid var(--line);background:white;width:34px;height:34px;border-radius:50%;font-size:20px}.demo-visual{height:230px;background:#e8eee8;border-radius:13px;display:grid;place-items:center;overflow:hidden}.demo-visual iframe{width:100%;height:100%;border:0}.guide-preview{display:grid;justify-items:center;gap:8px;color:#506b59;font-size:13px}.guide-preview span:last-child{font-size:11px;color:#7e897f}.guide-icon{width:54px;height:54px;border-radius:50%;display:grid;place-items:center;background:#4e735f;color:#fff;padding-left:3px;font-size:21px}.steps-title{font-size:13px;margin:18px 0 8px}.demo-steps{list-style:none;counter-reset:step;padding:0;margin:0;display:grid;gap:8px}.demo-steps li{counter-increment:step;position:relative;padding:10px 12px 10px 42px;background:#fff;border:1px solid var(--line);border-radius:10px;font-size:12px;line-height:1.65;color:#465148}.demo-steps li:before{content:counter(step);position:absolute;left:12px;top:10px;width:20px;height:20px;border-radius:50%;background:var(--pale);color:var(--green);display:grid;place-items:center;font:11px ui-monospace,monospace}.demo-cue{font-size:12px;line-height:1.8;color:#5e685f;margin:11px 1px}.video-link{margin-top:12px}.video-link{display:block;text-align:center;text-decoration:none;background:var(--green);color:white;border-radius:10px;padding:13px;font-size:13px}.video-hint{text-align:center;color:#999;font-size:10px;margin:9px 0 0}@media(min-width:700px){.shell{padding-top:42px}.exercise-list{grid-template-columns:1fr 1fr}.exercise{min-height:143px}.rest-day{margin-top:12px}}@media(max-width:420px){.shell{padding-left:15px;padding-right:15px}.top{padding-left:15px;padding-right:15px}.top-label{font-size:8px}.day{padding:8px 1px}.day small{font-size:9px}.day b{font-size:11px}.ex-actions button{min-height:42px}.timer-actions{gap:5px}.timer-actions button{padding:0 11px}}
.wellness{margin-top:30px}.wellness-heading{margin:0 2px 14px}.wellness-heading .eyebrow{margin:0 0 7px;color:var(--green)}.wellness-heading h2{font-size:20px;letter-spacing:-.02em;margin:0}.wellness-heading>p:last-child{font-size:12px;color:var(--muted);line-height:1.7;margin:7px 0 0}.wellness-card{background:var(--white);border:1px solid var(--line);border-radius:14px;margin:9px 0;overflow:hidden}.wellness-card summary{list-style:none;display:flex;align-items:center;gap:12px;padding:14px;cursor:pointer;min-height:66px}.wellness-card summary::-webkit-details-marker{display:none}.wellness-card summary>span:nth-child(2){display:grid;gap:4px;flex:1}.wellness-card summary b{font-size:13px}.wellness-card summary small{font-size:10px;color:var(--muted)}.wellness-card summary i{font-style:normal;color:var(--muted);font-size:19px;transition:transform .2s}.wellness-card[open] summary i{transform:rotate(45deg)}.wellness-icon{width:34px;height:34px;border-radius:10px;background:var(--pale);color:var(--green);display:grid;place-items:center;font-size:19px}.wellness-body{padding:0 15px 16px 60px}.wellness-body ol{list-style:none;counter-reset:wellness;padding:0;margin:0;display:grid;gap:11px}.wellness-body ol li{counter-increment:wellness;position:relative;padding-left:28px;display:grid;gap:3px}.wellness-body ol li:before{content:counter(wellness);position:absolute;left:0;top:0;width:19px;height:19px;display:grid;place-items:center;border-radius:50%;background:#f0f2ed;color:var(--green);font:10px ui-monospace,monospace}.wellness-body ol b,.food-list b{font-size:11px}.wellness-body ol span,.food-list{font-size:11px;line-height:1.75;color:#6f776f}.wellness-tip{font-size:10px;line-height:1.7;color:#718071;background:#f2f5f0;border-radius:9px;padding:10px 11px;margin:13px 0 0}.plate{display:grid;grid-template-columns:2fr 1fr 1fr;gap:6px;margin:0 0 12px}.plate div{display:grid;place-items:center;align-content:center;gap:4px;min-height:55px;padding:7px 3px;background:#f1f4ef;border-radius:8px;text-align:center}.plate div:first-child{background:#e7efe7}.plate b{font:14px ui-monospace,monospace;color:var(--green)}.plate span{font-size:9px;color:#606b61}.food-list{padding-left:16px;margin:0}.meal-examples{background:#fbf7ef;border:1px solid #eee6d8;border-radius:9px;padding:10px 11px;margin-top:11px}.meal-examples>b{font-size:11px}.meal-examples p{font-size:10px;line-height:1.7;color:#74766d;margin:6px 0 0}.source-links{font-size:9px;color:#93988f;text-align:center;line-height:1.8}.source-links a{color:var(--green);text-decoration:underline;text-underline-offset:2px}@media(max-width:480px){.wellness-body{padding-left:14px;padding-right:14px}.wellness-card summary{gap:9px;padding:12px}.wellness-heading h2{font-size:18px}.plate div{min-height:52px}}