commit

author: stefan_gey <stfngy@proton.me> 2025-03-25 22:51:39 +0100
committer: stefan_gey <stfngy@proton.me> 2025-03-25 22:51:39 +0100
commit: f99b7701847efec51466d6a54f5f057cc6234d88 (patch)
tree: 0fe595f297aa9d83a74f124b2c7a0cbd1e7ae6ab /workouts
25 files changed, 703 insertions, 0 deletions
diff --git a/workouts/ausfallschritte_mit_sprung/index.html b/workouts/ausfallschritte_mit_sprung/index.html
new file mode 100755
index 0000000..cbf7676
--- /dev/null
+++ b/workouts/ausfallschritte_mit_sprung/index.html
@@ -0,0 +1,52 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Ausfallschritte mit Sprung</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Ausfallschritte mit Sprung</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Gesäß</p></li>
+            <li><p>Waden</p></li>
+            <li><p>Beinstrecker</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Ausfallschritt als Grundstellung</p></li>
+            <li><p>Explosiv nach oben springen</p></li>
+            <li><p>In der Luft die Beine wechseln</p></li>
+            <li><p>Lande auf den Vorderfüßen</p></li>
+        </ol>
+        <br>
+        <p>Wichtig: Die Knie dürfen den Boden nicht berühren.</p>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/ausfallschritte_mit_sprung/tim.gif b/workouts/ausfallschritte_mit_sprung/tim.gif
new file mode 100755
index 0000000..542b28d
--- /dev/null
+++ b/workouts/ausfallschritte_mit_sprung/tim.gif
diff --git a/workouts/breite_liegestuetze/index.html b/workouts/breite_liegestuetze/index.html
new file mode 100755
index 0000000..ffcc24d
--- /dev/null
+++ b/workouts/breite_liegestuetze/index.html
@@ -0,0 +1,49 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Breite Liegestütze</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Breite Liegestütze</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Brust</p></li>
+            <li><p>vordere Schultermuskel</p></li>
+            <li><p>Trizeps</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition Liegestützstellung, aber Hände stehen bisschen mehr als Schulterbreit</p></li>
+            <li><p>Mit Spannung den Körper senken und ausatmen</p></li>
+            <li><p>Beim einatmen explosiv nach oben drücken</p></li>
+        </ol>         
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/breite_liegestuetze/tim.gif b/workouts/breite_liegestuetze/tim.gif
new file mode 100755
index 0000000..2af0939
--- /dev/null
+++ b/workouts/breite_liegestuetze/tim.gif
diff --git a/workouts/burpees/index.html b/workouts/burpees/index.html
new file mode 100755
index 0000000..be175bc
--- /dev/null
+++ b/workouts/burpees/index.html
@@ -0,0 +1,52 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Burpees</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Burpees</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Gesäß</p></li>
+            <li><p>Beine</p></li>
+            <li><p>Schultern</p></li>
+            <li><p>Rücken</p></li>
+            <li><p>Brust</p></li>
+            <li><p>Hüftbeuger</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Hüftbreit stehen, Zehen zeigen gerade nach vorn</p></li>
+            <li><p>Nun in die Hocke und stützt dich mit den Händen am Boden ab, danach springst du in die Liegestützstellung und machst einen Liegestütz</p></li>
+            <li><p>Nun springst du wieder in die Hockposition und springst danach explosionsartig nach oben</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/burpees/tim.gif b/workouts/burpees/tim.gif
new file mode 100755
index 0000000..1969a48
--- /dev/null
+++ b/workouts/burpees/tim.gif
diff --git a/workouts/enge_liegestuetze/index.html b/workouts/enge_liegestuetze/index.html
new file mode 100755
index 0000000..4434f4b
--- /dev/null
+++ b/workouts/enge_liegestuetze/index.html
@@ -0,0 +1,48 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Enge Liegestütze</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Enge Liegestütze</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Trizeps</p></li>
+            <li><p>vorderer Deltamuskel</p></li>
+            <li><p>großer Brustmuskel</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ul>
+            <li><p>Grundposition: Liegestützstellung, Hände unter der Brust</p></li>
+            <li><p>Beim ausatmen den Körper mit Spannung senken und beim Einatmen explosionsartig rausdrücken</p></li>
+        </ul>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/enge_liegestuetze/tim.gif b/workouts/enge_liegestuetze/tim.gif
new file mode 100755
index 0000000..2e2c138
--- /dev/null
+++ b/workouts/enge_liegestuetze/tim.gif
diff --git a/workouts/high_knees/index.html b/workouts/high_knees/index.html
new file mode 100755
index 0000000..8b25e94
--- /dev/null
+++ b/workouts/high_knees/index.html
@@ -0,0 +1,50 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>High Knees</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>High Knees</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)" placeholder="tim.gif">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Beinmuskeln</p></li>
+            <li><p>Waden</p></li>
+            <li><p>Quadrizeps</p></li>
+            <li><p>Hamstrings</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Hüftbreiter Stand</p></li>
+            <li><p>Abwechselnd Kniee auf Hüfthöhe bewegen und wieder absetzen</p></li>
+            <li><p>Dabei sollte ein angemessenes Tempo gehalten werden</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/high_knees/tim.gif b/workouts/high_knees/tim.gif
new file mode 100755
index 0000000..2d42680
--- /dev/null
+++ b/workouts/high_knees/tim.gif
diff --git a/workouts/index.html b/workouts/index.html
new file mode 100755
index 0000000..aadf057
--- /dev/null
+++ b/workouts/index.html
@@ -0,0 +1,93 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Workouts</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Workouts</h1>
+    <div class="hor_spacing">
+
+        <div class="flexbox hor_spacing_item">
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./plank_to_shoulder_tap">
+                <h2>Plank to shoulder tap</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./plank_to_shoulder_tap/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./ausfallschritte_mit_sprung">
+                <h2>Ausfallschritte mit Sprung</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./ausfallschritte_mit_sprung/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./breite_liegestuetze">
+                <h2>Breite Liegestütze</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./breite_liegestuetze/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./enge_liegestuetze">
+                <h2>Enge Liegestütze</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./enge_liegestuetze/tim.gif" placeholder="tim.gif">
+            </a>
+        </div>
+
+        <div class="flexbox hor_spacing_item">
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./burpees">
+                <h2>Burpees</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./burpees/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./high_knees">
+                <h2>High Knees</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./high_knees/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./kniebeugesprung">
+                <h2>Kniebeugesprung</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./kniebeugesprung/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./mountain_climbers">
+                <h2>Mountain Climbers</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./mountain_climbers/tim.gif" placeholder="tim.gif">
+            </a>
+        </div>
+        <div class="flexbox hor_spacing_item">
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./plank_jacks">
+                <h2>Plank Jacks</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./plank_jacks/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./plank_punches">
+                <h2>Plank Punches</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./plank_punches/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./schattenboxen_jab">
+                <h2>Schattenboxen Jab</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./schattenboxen_jab/tim.gif" placeholder="tim.gif">
+            </a>
+            <a class="medium_box color_inverse_on_hover" style="height: 100%; flex: 1" href="./schattemboxen_uppercut">
+                <h2 style="white-space: nowrap">Schattenboxen Uppercut</h2>
+                <img class="small_box" style="padding: 0; width: 100%" src="./schattenboxen_uppercut/tim.gif" placeholder="tim.gif">
+            </a>
+        </div>
+
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/kniebeugesprung/index.html b/workouts/kniebeugesprung/index.html
new file mode 100755
index 0000000..4a2203c
--- /dev/null
+++ b/workouts/kniebeugesprung/index.html
@@ -0,0 +1,50 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Kniebeugesprung</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Kniebeugesprung</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Vierköpfiger Oberschenkelmuskel</p></li>
+            <li><p>Beinbizeps</p></li>
+            <li><p>großer Gesäßmuskel</p></li>
+            <li><p>Rückenstrecker</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Hüftbreiter Stand, Füße leicht nach außen gerichtet</p></li>
+            <li><p>In die Knie gehen der Po sollte unter Kniehöhe sein</p></li>
+            <li><p>Explosionsartig  rausdrücken</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/kniebeugesprung/tim.gif b/workouts/kniebeugesprung/tim.gif
new file mode 100755
index 0000000..c5bf0d7
--- /dev/null
+++ b/workouts/kniebeugesprung/tim.gif
diff --git a/workouts/mountain_climbers/index.html b/workouts/mountain_climbers/index.html
new file mode 100755
index 0000000..00fac19
--- /dev/null
+++ b/workouts/mountain_climbers/index.html
@@ -0,0 +1,49 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Mountain Climbers</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Mountain Climbers</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Gerader Bauchmuskel</p></li>
+            <li><p>Beinbizeps</p></li>
+            <li><p>Quadrizeps</p></li>
+            <li><p>Gesäßmuskulatur</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Liegestützstellung, Hände befinden sich unter der Schulter, Füße hüftbreit</p></li>
+            <li><p>Nun in sprunghaften Bewegung abwechseln die Knie zur Körpermitte in Richtung der Ellenbogen ziehen</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/mountain_climbers/tim.gif b/workouts/mountain_climbers/tim.gif
new file mode 100755
index 0000000..5e3e990
--- /dev/null
+++ b/workouts/mountain_climbers/tim.gif
diff --git a/workouts/plank_jacks/index.html b/workouts/plank_jacks/index.html
new file mode 100755
index 0000000..ace1765
--- /dev/null
+++ b/workouts/plank_jacks/index.html
@@ -0,0 +1,51 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Plank Jacks</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Plank Jacks</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Rumpf</p></li>
+            <li><p>Bauch</p></li>
+            <li><p>Beine</p></li>
+            <li><p>Po</p></li>
+            <li><p>Rücken</p></li>
+            <li><p>Schultern</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Unterarmstütz. Beine voll durchstrecken.</p></li>
+            <li><p>Springe mit den Zehenspitzen ein kleines Stück von Boden ab und beweg beiden Beine nach außen und danach zurück</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/plank_jacks/tim.gif b/workouts/plank_jacks/tim.gif
new file mode 100755
index 0000000..1514318
--- /dev/null
+++ b/workouts/plank_jacks/tim.gif
diff --git a/workouts/plank_punches/index.html b/workouts/plank_punches/index.html
new file mode 100755
index 0000000..afa8534
--- /dev/null
+++ b/workouts/plank_punches/index.html
@@ -0,0 +1,52 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Plank Punches</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Plank Punches</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Rumpf</p></li>
+            <li><p>Bauch</p></li>
+            <li><p>Beine</p></li>
+            <li><p>Po</p></li>
+            <li><p>Rücken</p></li>
+            <li><p>Schultern</p></li>
+            <li><p>Arme</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Plankstellung</p></li>
+            <li><p>Nun streck abwechselnd deine Arme nach vorne und halte ihn für paar Sekunden, bevor du den Arm wechselst</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/plank_punches/tim.gif b/workouts/plank_punches/tim.gif
new file mode 100755
index 0000000..104d9ed
--- /dev/null
+++ b/workouts/plank_punches/tim.gif
diff --git a/workouts/plank_to_shoulder_tap/index.html b/workouts/plank_to_shoulder_tap/index.html
new file mode 100755
index 0000000..e55d55d
--- /dev/null
+++ b/workouts/plank_to_shoulder_tap/index.html
@@ -0,0 +1,51 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Plank to shoulder tap</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Plank to shoulder tap</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Bauch</p></li>
+            <li><p>Rücken</p></li>
+            <li><p>Brust</p></li>
+            <li><p>Trizeps</p></li>
+            <li><p>Beine</p></li>
+            <li><p>Schultern</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundposition: Liegestützstellung</p></li>
+            <li><p>Heb abwechselnd einen Arm zur gegenüberliegenden Schulter und tippe kurz mit der Handfläche drauf, bevor du die Hand wieder absetzt</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/plank_to_shoulder_tap/tim.gif b/workouts/plank_to_shoulder_tap/tim.gif
new file mode 100755
index 0000000..113ddbe
--- /dev/null
+++ b/workouts/plank_to_shoulder_tap/tim.gif
diff --git a/workouts/schattenboxen_jab/index.html b/workouts/schattenboxen_jab/index.html
new file mode 100755
index 0000000..425bb9c
--- /dev/null
+++ b/workouts/schattenboxen_jab/index.html
@@ -0,0 +1,53 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Schattenboxen Jab</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Schattenboxen Jab</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif" placeholder="tim.gif" placeholder="tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Oberarme</p></li>
+            <li><p>Unterarme</p></li>
+            <li><p>Schultern</p></li>
+            <li><p>Beine</p></li>
+            <li><p>Brust</p></li>
+            <li><p>Rücken</p></li>
+            <li><p>Bauchmuskulatur</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundstellung Boxen</p></li>
+            <li><p>Ständiges Tippeln auf den Zehenspitzen</p></li>
+            <li><p>Abwechselnd Gerade Schläge aus der Hüfte</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
diff --git a/workouts/schattenboxen_jab/tim.gif b/workouts/schattenboxen_jab/tim.gif
new file mode 100755
index 0000000..f2a77a1
--- /dev/null
+++ b/workouts/schattenboxen_jab/tim.gif
diff --git a/workouts/schattenboxen_uppercut/index.html b/workouts/schattenboxen_uppercut/index.html
new file mode 100755
index 0000000..77cda6f
--- /dev/null
+++ b/workouts/schattenboxen_uppercut/index.html
@@ -0,0 +1,53 @@
+<!DOCTYPE html>
+<html lang="de">
+<head>
+    <meta charset="UTF-8">
+    <meta name="viewport" content="width=device-width, initial-scale=1.0">
+    <title>Schattenboxen Uppercut</title>
+    <link rel="icon" type="image/x-icon" href="/style/avocado.png">
+    <link rel="stylesheet" type="text/css" href="/style/style.css">
+</head>
+<body>
+<nav class="medium_box">
+    <ul class="hor_spacing">
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/login">Login</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_rechner">Kalorien-rechner</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/kalorien_zaehler">Kalorien-zähler</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box color_inverse_on_hover" href="/rezepte">Rezepte</a>
+        </li>
+        <li class="hor_spacing_item">
+            <a class="small_box tertiary_color_style" href="/workouts">Workouts</a>
+        </li>
+    </ul>
+</nav>
+<main class="big_box">
+    <h1>Schattenboxen Uppercut</h1>
+    <img class="medium_box" style="width: 300px; padding: 0; float: left" src="./tim.gif">
+    <div class="medium_box" style="float: right; text-align: left; width: calc(100% - 310px)">
+        <h2>Beanspruchte Muskelgruppen:</h2>
+        <ul>
+            <li><p>Oberarme</p></li>
+            <li><p>Unterarme</p></li>
+            <li><p>Schultern</p></li>
+            <li><p>Beine</p></li>
+            <li><p>Brust</p></li>
+            <li><p>Rücken</p></li>
+            <li><p>Bauchmuskulatur</p></li>
+        </ul>
+        <h2>Ausführung:</h2>
+        <ol>
+            <li><p>Grundstellung Boxen</p></li>
+            <li><p>Ständiges Tippeln auf den Zehenspitzen</p></li>
+            <li><p>Abwechselnd Schläge von unten nach oben</p></li>
+        </ol>
+    </div>
+</main>
+</body>
+</html>
+\ No newline at end of file
diff --git a/workouts/schattenboxen_uppercut/tim.gif b/workouts/schattenboxen_uppercut/tim.gif
new file mode 100755
index 0000000..4db4d75
--- /dev/null
+++ b/workouts/schattenboxen_uppercut/tim.gif
author	stefan_gey <stfngy@proton.me>	2025-03-25 22:51:39 +0100
committer	stefan_gey <stfngy@proton.me>	2025-03-25 22:51:39 +0100
commit	f99b7701847efec51466d6a54f5f057cc6234d88 (patch)
tree	0fe595f297aa9d83a74f124b2c7a0cbd1e7ae6ab /workouts