{"id":44,"date":"2025-10-23T18:12:55","date_gmt":"2025-10-23T18:12:55","guid":{"rendered":"https:\/\/timsplace.dk\/?page_id=44"},"modified":"2025-10-23T18:12:55","modified_gmt":"2025-10-23T18:12:55","slug":"traening-1","status":"publish","type":"page","link":"http:\/\/timsplace.dk\/index.php\/traening-1\/","title":{"rendered":"Tr\u00e6ning 1"},"content":{"rendered":"\n\n<!--\n  This snippet is designed for embedding into a WordPress post or page.\n  Paste the entire code into a Custom HTML block in the WordPress editor.\n-->\n<div id=\"wp-circuit-container\" style=\"max-width:800px;margin:0 auto;padding:20px;background:#fff;color:#333;font-family:Arial,Helvetica,sans-serif;box-shadow:0 0 10px rgba(0,0,0,0.1);\">\n  <h2 style=\"text-align:center;margin-top:0;\">Full\u2011Body At\u2011Home Circuit Workout<\/h2>\n  <p style=\"text-align:center;font-size:0.9rem;color:#666;margin-top:4px;\">Repeat each circuit 2\u20133 rounds with 60\u201390 sec rest between rounds. Total time: ~45\u201360&nbsp;min.<\/p>\n  <div id=\"wp-summary\" style=\"margin-top:20px;background:#e7f4e4;padding:10px;border:1px solid #c4e3ba;border-radius:4px;color:#3a613b;\">\n    <span id=\"wp-remainingText\"><\/span>\n  <\/div>\n\n  <!-- Circuit A -->\n  <div class=\"wp-circuit\" style=\"margin-top:30px;\">\n    <h3 style=\"margin-bottom:10px;border-bottom:2px solid #4CAF50;padding-bottom:5px;color:#4CAF50;\">Circuit A (Push\/Pull\/Leg)<\/h3>\n    <div class=\"wp-exercise\" data-exercise=\"gobletSquat\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Goblet Squat \u2013 10\u201312 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"gobletSquat_1\"\/>\n        <input type=\"checkbox\" id=\"gobletSquat_2\"\/>\n        <input type=\"checkbox\" id=\"gobletSquat_3\"\/>\n      <\/div>\n    <\/div>\n    <div class=\"wp-exercise\" data-exercise=\"pushUps\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Push\u2011Ups \u2013 8\u201315 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"pushUps_1\"\/>\n        <input type=\"checkbox\" id=\"pushUps_2\"\/>\n        <input type=\"checkbox\" id=\"pushUps_3\"\/>\n      <\/div>\n    <\/div>\n    <div class=\"wp-exercise\" data-exercise=\"singleArmRow\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Single\u2011Arm Dumbbell Row \u2013 8\u201312 each side<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"singleArmRow_1\"\/>\n        <input type=\"checkbox\" id=\"singleArmRow_2\"\/>\n        <input type=\"checkbox\" id=\"singleArmRow_3\"\/>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <!-- Circuit B -->\n  <div class=\"wp-circuit\" style=\"margin-top:30px;\">\n    <h3 style=\"margin-bottom:10px;border-bottom:2px solid #4CAF50;padding-bottom:5px;color:#4CAF50;\">Circuit B (Shoulders + Arms)<\/h3>\n    <div class=\"wp-exercise\" data-exercise=\"overheadPress\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Dumbbell Overhead Press \u2013 8\u201312 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"overheadPress_1\"\/>\n        <input type=\"checkbox\" id=\"overheadPress_2\"\/>\n        <input type=\"checkbox\" id=\"overheadPress_3\"\/>\n      <\/div>\n    <\/div>\n    <div class=\"wp-exercise\" data-exercise=\"bicepCurl\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Dumbbell Biceps Curl \u2013 10\u201315 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"bicepCurl_1\"\/>\n        <input type=\"checkbox\" id=\"bicepCurl_2\"\/>\n        <input type=\"checkbox\" id=\"bicepCurl_3\"\/>\n      <\/div>\n    <\/div>\n    <div class=\"wp-exercise\" data-exercise=\"tricepsExtension\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Overhead Triceps Extension \u2013 10\u201315 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"tricepsExtension_1\"\/>\n        <input type=\"checkbox\" id=\"tricepsExtension_2\"\/>\n        <input type=\"checkbox\" id=\"tricepsExtension_3\"\/>\n      <\/div>\n    <\/div>\n  <\/div>\n\n  <!-- Circuit C -->\n  <div class=\"wp-circuit\" style=\"margin-top:30px;\">\n    <h3 style=\"margin-bottom:10px;border-bottom:2px solid #4CAF50;padding-bottom:5px;color:#4CAF50;\">Circuit C (Core + Finisher)<\/h3>\n    <div class=\"wp-exercise\" data-exercise=\"arnoldPress\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Arnold Press \u2013 8\u201312 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"arnoldPress_1\"\/>\n        <input type=\"checkbox\" id=\"arnoldPress_2\"\/>\n        <input type=\"checkbox\" id=\"arnoldPress_3\"\/>\n      <\/div>\n    <\/div>\n    <div class=\"wp-exercise\" data-exercise=\"lateralRaises\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Lateral Raises \u2013 10\u201315 reps<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"lateralRaises_1\"\/>\n        <input type=\"checkbox\" id=\"lateralRaises_2\"\/>\n        <input type=\"checkbox\" id=\"lateralRaises_3\"\/>\n      <\/div>\n    <\/div>\n    <div class=\"wp-exercise\" data-exercise=\"plank\" style=\"display:flex;align-items:center;margin-bottom:12px;\">\n      <label style=\"flex:1;font-size:1rem;margin-right:20px;\">Plank (front or side) \u2013 30\u201345 sec hold<\/label>\n      <div class=\"wp-sets\" style=\"display:flex;gap:8px;\">\n        <input type=\"checkbox\" id=\"plank_1\"\/>\n        <input type=\"checkbox\" id=\"plank_2\"\/>\n        <input type=\"checkbox\" id=\"plank_3\"\/>\n      <\/div>\n    <\/div>\n  <\/div>\n<\/div>\n\n<script>\n  (function() {\n    \/\/ Immediately Invoked Function Expression (IIFE) to scope variables\n    const container = document.getElementById('wp-circuit-container');\n    const summary = document.getElementById('wp-summary');\n    const remainingText = document.getElementById('wp-remainingText');\n    const setCheckBoxes = container.querySelectorAll('.wp-sets input[type=\"checkbox\"]');\n    const exercises = container.querySelectorAll('.wp-exercise');\n\n    function updateProgress() {\n      const totalSets = setCheckBoxes.length;\n      let completedSets = 0;\n      setCheckBoxes.forEach(function(cb) {\n        if (cb.checked) completedSets++;\n      });\n      const remaining = totalSets - completedSets;\n      if (remaining === 0) {\n        remainingText.textContent = 'Workout complete! Great job!';\n      } else {\n        remainingText.innerHTML = '<strong>' + remaining + '<\/strong> set' + (remaining > 1 ? 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Total time: ~45\u201360&nbsp;min. Circuit A (Push\/Pull\/Leg) Goblet Squat \u2013 10\u201312 reps Push\u2011Ups \u2013 8\u201315 reps Single\u2011Arm Dumbbell Row \u2013 8\u201312 each side Circuit B (Shoulders + Arms) Dumbbell Overhead Press \u2013 8\u201312 reps Dumbbell Biceps Curl \u2013 10\u201315 reps Overhead [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-44","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/pages\/44","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/comments?post=44"}],"version-history":[{"count":1,"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/pages\/44\/revisions"}],"predecessor-version":[{"id":45,"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/pages\/44\/revisions\/45"}],"wp:attachment":[{"href":"http:\/\/timsplace.dk\/index.php\/wp-json\/wp\/v2\/media?parent=44"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}