https://ironlog-pwa-1ls.pages.dev/data/templates_travel_fit.js

1// ============================================================
2// Travel Fit: Anywhere Strength — Premium Program ($3.99)
3// 旅者训练：随地力量 — 零器材、酒店房间友好、30分钟高效训练
4// ============================================================
5
6var TRAVEL_FIT_TEMPLATES = [
7  // ==========================================================
8  // LEVEL 1 — Essential（基础维持）· 适合出差/旅行新手
9  // ==========================================================
10  {
11    "id": "travel_fit_l1",
12    "name": "旅者训练 L1：基础维持",
13    "name_en": "Travel Fit L1: Essential Maintenance",
14    "desc": "出差或旅行中保持训练的最低配方案。25分钟，纯自重，酒店房间、公园、沙滩——任何地方都能完成。不找借口。",
15    "difficulty": "初级",
16    "days_per_week": 3,
17    "source": "IronLog Premium — Travel Fit Program",
18    "color": "#4ECDC4",
19    "premium": true,
20    "price": "$9.99",
21    "program": "travel_fit",
22    "level": 1,
23    "level_name": "Essential（基础）",
24    "duration": "2周（免费预览）",
25    "progression_criteria": "完整完成所有训练 → 购买完整版解锁Level 2+3",
26    "free_preview": true,
27    "gumroad_url": "https://howlwind7126.gumroad.com/l/usksnn",
28    "level_desc": "Level 1 是最低维护方案。出差中不需要健身房、不需要器材，25分钟全身自重训练保持状态。3天/周，穿插在会议间隙或早晨起床后。",
29    "level_desc_en": "Level 1 is the minimum viable training protocol. No gym, no equipment — 25 min full-body bodyweight sessions to maintain fitness on the road. 3x/week, squeeze between meetings or right after waking up.",
30    "days": [
31      {
32        "day": 1,
33        "focus": "全身 A",
34        "warmup": "3分钟：原地慢跑60秒 + 开合跳30秒 + 高抬腿30秒 + 肩绕环30秒",
35        "exercises": [
36          { "tag": "chest_06", "sets": "3", "reps": "10-15", "note": "俯卧撑 — 根据能力选择标准/跪姿/倾斜，保持标准姿势" },
37          { "tag": "bw_squat", "sets": "3", "reps": "15-20", "note": "自重深蹲 — 双手抱胸前或前平举增加平衡挑战" },
38          { "tag": "bw_lunge", "sets": "3", "reps": "10/侧", "note": "弓步蹲 — 酒店走廊做行走式弓步，一步一蹲" },
39          { "tag": "core_01", "sets": "3", "reps": "30-45秒", "note": "平板支撑 — 铺条毛巾在地板上即可" },
40          { "tag": "bw_glute_bridge", "sets": "3", "reps": "15-20", "note": "臀桥 — 躺在床上或地板上做，顶峰收缩2秒" }
41        ],
42        "focus_en": "Full Body A"
43      },
44      { "day": 2, "rest": true, "focus_en": "" },
45      {
46        "day": 3,
47        "focus": "全身 B",
48        "warmup": "3分钟：高抬腿30秒 + 登山者30秒 + 臀桥脉冲15次 + 猫牛式10次",
49        "exercises": [
50          { "tag": "chest_06", "sets": "3", "reps": "12-18", "note": "窄距俯卧撑 — 双手并拢，锻炼三头肌和胸肌内侧" },
51          { "tag": "bw_squat", "sets": "3", "reps": "15-20", "note": "深蹲脉冲 — 底部停留做3次小幅脉冲再起，灼烧大腿" },
52          { "tag": "core_01", "sets": "4", "reps": "30-45秒", "note": "平板支撑 — 增加一组，核心耐力稳步提升" },
53          { "tag": "bw_lunge", "sets": "3", "reps": "12/侧", "note": "反向弓步 — 向后迈步蹲，对膝盖更友好" },
54          { "tag": "bw_glute_bridge", "sets": "3", "reps": "20", "note": "单腿臀桥 — 每侧10次，均衡发展臀肌" }
55        ],
56        "focus_en": "Full Body B"
57      },
58      { "day": 4, "rest": true, "focus_en": "" },
59      {
60        "day": 5,
61        "focus": "全身 C + 核心",
62        "warmup": "3分钟：开合跳60秒 + 肩绕环15次 + 死虫式10次/侧",
63        "exercises": [
64          { "tag": "chest_06", "sets": "4", "reps": "10-15", "note": "俯卧撑 — 4组力竭式，每组做到接近力竭" },
65          { "tag": "bw_squat", "sets": "3", "reps": "20", "note": "深蹲 — 最后一周给自己加点量，挑战20次" },
66          { "tag": "core_01", "sets": "4", "reps": "45秒", "note": "平板支撑 — 目标是45秒标准姿势" },
67          { "tag": "bw_bird_dog", "sets": "3", "reps": "10/侧", "note": "鸟狗式 — 训练核心稳定性和协调性" },
68          { "tag": "arms_07", "sets": "3", "reps": "12-15", "note": "板凳臂屈伸 — 用酒店椅子或床沿做三头肌训练" }
69        ],
70        "focus_en": "Full Body C + Core"
71      },
72      { "day": 6, "rest": true, "focus_en": "" },
73      { "day": 7, "rest": true, "focus_en": "" }
74    ]
75  },
76
77  // ==========================================================
78  // LEVEL 2 — Express（极速燃脂）· 20分钟HIIT
79  // ==========================================================
80  {
81    "id": "travel_fit_l2",
82    "name": "旅者训练 L2：极速燃脂",

83    "name_en": "Travel Fit L2: Express HIIT",
84    "desc": "时间更短、强度更高。20分钟HIIT模式，燃脂效果拉满。适合只有午休或晨间20分钟空档的紧凑日程。",
85    "difficulty": "中级",
86    "days_per_week": 3,
87    "source": "IronLog Premium — Travel Fit Program",
88    "color": "#4ECDC4",
89    "premium": true,
90    "price": "$9.99",
91    "program": "travel_fit",
92    "level": 2,
93    "level_name": "Express（极速）",
94    "duration": "灵活使用",
95    "level_desc": "Level 2 采用EMOM（Every Minute On the Minute）模式：每分钟开始做指定次数，剩余时间休息。20分钟榨干体能，燃脂效果比慢跑40分钟还好。3天/周即可。",
96    "level_desc_en": "Level 2 uses EMOM (Every Minute On the Minute) format: do prescribed reps at the start of each minute, rest the remainder. 20 minutes of all-out effort — burns more than 40 min of jogging. Just 3x/week.",
97    "days": [
98      {
99        "day": 1,
100        "focus": "EMOM 推拉模式 · 20分钟",
101        "warmup": "3分钟快速热身：开合跳60秒 + 登山者30秒 + 高抬腿30秒 + 休息30秒",
102        "exercises": [
103          { "tag": "chest_06", "sets": "10轮 EMOM", "reps": "10/轮", "note": "EMOM俯卧撑 — 每分钟开始做10个俯卧撑，做完剩余时间休息。共10分钟" },
104          { "tag": "bw_squat", "sets": "10轮 EMOM", "reps": "15/轮", "note": "EMOM深蹲 — 每分钟开始做15个深蹲。共10分钟。总计：10分钟俯卧撑 + 10分钟深蹲 = 20分钟" }
105        ],
106        "focus_en": "EMOM Push-Pull · 20 min"
107      },
108      { "day": 2, "rest": true, "focus_en": "" },
109      {
110        "day": 3,
111        "focus": "EMOM 下肢 + 核心 · 20分钟",
112        "warmup": "3分钟：臀桥15次 + 弓步走10步/侧 + 猫牛式10次",
113        "exercises": [
114          { "tag": "bw_lunge", "sets": "10轮 EMOM", "reps": "10/侧/轮", "note": "EMOM交替弓步 — 每分钟10次/侧。共10分钟。股四头肌和臀肌灼烧" },
115          { "tag": "core_01", "sets": "10轮 EMOM", "reps": "30秒/轮", "note": "EMOM平板支撑 — 每分钟支撑30秒，休息30秒。共10分钟。核心极限耐力" }
116        ],
117        "focus_en": "EMOM Lower Body + Core · 20 min"
118      },
119      { "day": 4, "rest": true, "focus_en": "" },
120      {
121        "day": 5,
122        "focus": "EMOM 全身混合 · 20分钟",
123        "warmup": "3分钟：开合跳60秒 + 高抬腿30秒 + 登山者30秒 + 休息30秒",
124        "exercises": [
125          { "tag": "chest_06", "sets": "5轮 EMOM", "reps": "12/轮", "note": "俯卧撑 EMOM — 5轮" },
126          { "tag": "bw_squat", "sets": "5轮 EMOM", "reps": "18/轮", "note": "深蹲 EMOM — 5轮" },
127          { "tag": "bw_lunge", "sets": "5轮 EMOM", "reps": "10/侧/轮", "note": "弓步 EMOM — 5轮" },
128          { "tag": "bw_glute_bridge", "sets": "5轮 EMOM", "reps": "20/轮", "note": "臀桥 EMOM — 5轮。总计：20轮交替 = 20分钟火力全开" }
129        ],
130        "focus_en": "EMOM Full Body Mix · 20 min"
131      },
132      { "day": 6, "rest": true, "focus_en": "" },
133      { "day": 7, "rest": true, "focus_en": "" }
134    ]
135  },
136
137  // ==========================================================
138  // LEVEL 3 — Power（力量进阶）· 高强度徒手
139  // ==========================================================
140  {
141    "id": "travel_fit_l3",
142    "name": "旅者训练 L3：力量进阶",
143    "name_en": "Travel Fit L3: Power Progression",
144    "desc": "高强度徒手训练。弓步跳、爆发俯卧撑、保加利亚分腿蹲——出差也能持续进步。适用于已有训练基础的旅者。",
145    "difficulty": "高级",
146    "days_per_week": 3,
147    "source": "IronLog Premium — Travel Fit Program",
148    "color": "#4ECDC4",
149    "premium": true,
150    "price": "$9.99",
151    "program": "travel_fit",
152    "level": 3,
153    "level_name": "Power（进阶）",
154    "duration": "灵活使用",
155    "level_desc": "Level 3 面向已有训练基础的旅者。加入爆发性动作和单侧训练，在出差/旅行中持续进步而非仅仅维持。30分钟高强度，3天/周。",
156    "level_desc_en": "Level 3 for travelers with training experience. Adds explosive movements and unilateral work — keep progressing on the road, not just maintaining. 30 min high-intensity, 3x/week.",
157    "days": [
158      {
159        "day": 1,
160        "focus": "爆发推力 + 核心",
161        "warmup": "5分钟：开合跳60秒 + 登山者30秒 + 俯卧撑平板30秒 + 休息重复一轮",
162        "exercises": [
163          { "tag": "chest_06", "sets": "4", "reps": "15-25", "note": "爆发俯卧撑 — 推起时手离地，或从标准俯卧撑力竭开始" },
164          { "tag": "core_01", "sets": "4", "reps": "60秒", "note": "平板支撑 — 满60秒标准姿势，核心极限耐力" },
165          { "tag": "arms_07", "sets": "4", "reps": "20-25", "note": "板凳臂屈伸 — 双脚抬高增加难度，三头肌力竭" },
166          { "tag": "bw_bird_dog", "sets": "3", "reps": "15/侧（静态5秒）", "note": "鸟狗式 — 每侧保持5秒顶峰收缩" }
167        ],
168        "focus_en": "Explosive Push + Core"
169      },
170      { "day": 2, "rest": true, "focus_en": "" },
171      {
172        "day": 3,
173        "focus": "下肢力量 + 单侧训练",
174        "warmup": "5分钟：弓步走20步 + 深蹲15次 + 开合跳30秒 + 休息30秒",
175        "exercises": [
176          { "tag": "bw_squat", "sets": "5", "reps": "20-30", "note": "自重深蹲 — 5组高次数，每组做到接近力竭" },
177          { "tag": "bw_lunge", "sets": "4", "reps": "15/侧", "note": "保加利亚分腿蹲 — 后脚垫在椅子/床上，前腿全蹲，每侧15次" },
178          { "tag": "bw_glute_bridge", "sets": "4", "reps": "20（单腿各10）", "note": "单腿臀桥 — 每侧10次，顶峰收缩3秒" },
179          { "tag": "core_01", "sets": "3", "reps": "60秒", "note": "平板支撑 — 每周维持核心耐力底线" }
180        ],
181        "focus_en": "Lower Body Power + Unilateral"
182      },
183      { "day": 4, "rest": true, "focus_en": "" },
184      {
185        "day": 5,
186        "focus": "全身 HIIT 终极挑战",
187        "warmup": "5分钟：开合跳60秒 + 高抬腿30秒 + 登山者30秒 + 臀桥15次 + 休息30秒",
188        "exercises": [
189          { "tag": "chest_06", "sets": "5", "reps": "12-15", "note": "俯卧撑 — 5组，间æ­

189‡45秒，保持标准姿势" },
190          { "tag": "bw_squat", "sets": "5", "reps": "20-25", "note": "深蹲 — 间歇45秒，心率全程不降" },
191          { "tag": "bw_lunge", "sets": "4", "reps": "12/侧", "note": "弓步跳 — 跳跃式换腿弓步，爆发力和心率双挑战" },
192          { "tag": "core_01", "sets": "4", "reps": "45-60秒", "note": "平板支撑 — 穿插在动作间，核心不休息" },
193          { "tag": "bw_glute_bridge", "sets": "4", "reps": "20", "note": "臀桥 — 每组间歇30秒，灼烧收尾" }
194        ],
195        "focus_en": "Full Body HIIT Ultimate Challenge"
196      },
197      { "day": 6, "rest": true, "focus_en": "" },
198      { "day": 7, "rest": true, "focus_en": "" }
199    ]
200  }
201];