Cardea - 6-Phase Fitness Training App

A comprehensive Next.js fitness application that provides a structured 6-month training program with interactive calendar navigation and exercise management.

🏋️ Features

• 6-Phase Training Program: Progressive training schedule from June 9 - December 26, 2025
• Interactive Calendar: Navigate through months and days with visual indicators
• Exercise Filtering: Switch between Home and Gym exercises (both include mobility)
• Phase-Based Progression: Increasing sets and intensity across 6 training phases
• Responsive Design: Modern UI with Tailwind CSS
• Workout Schedule: Monday/Wednesday/Friday workouts, Tuesday/Thursday mobility days

📅 Training Phases

1. Phase 1 (June 9-27): Foundation - 3 sets, building base strength
2. Phase 2 (June 30 - July 25): Development - 3 sets, continued building
3. Phase 3 (July 28 - August 22): Progression - 3 sets, exercise variation
4. Phase 4 (August 25 - September 26): Intensity - 4 sets, increased load
5. Phase 5 (September 29 - November 21): High Intensity - 4 sets, reduced reps
6. Phase 6 (November 24 - December 26): Peak - 5 sets, maximum intensity

🏃 Workout Structure

• Monday: Chest, Shoulders, Triceps + Cardio (3+ miles)
• Tuesday: Mobility and Recovery exercises
• Wednesday: Back, Lats, Biceps + Cardio (3+ miles)
• Thursday: Mobility and Recovery exercises
• Friday: Legs, Glutes, Core + Cardio (3+ miles)
• Weekend: Rest days

🛠️ Tech Stack

• Framework: Next.js 15 with Turbopack
• Styling: Tailwind CSS
• Language: TypeScript
• Components: Custom React components
• Date Handling: Timezone-safe date management

🚀 Getting Started

1. Clone the repository

   git clone https://github.com/danberko/cardea.git
   cd cardea

2. Install dependencies

   npm install

3. Run the development server

   npm run dev

4. Open in browser

   http://localhost:3000
   

📱 Usage

1. Navigate Dates: Use calendar or arrow buttons to select workout days
2. Filter Exercises: Toggle between "Home Exercise" and "Gym Exercise" views
3. View Workouts: See exercises, sets, reps, and descriptions for each day
4. Track Progress: Visual phase indicators show current training stage

🎨 Component Structure

src/
├── components/
│   ├── Badge.tsx           # Phase color indicators
│   ├── DashboardLayout.tsx # Main layout wrapper
│   ├── Header.tsx          # Navigation header
│   ├── MobileSidebar.tsx   # Mobile navigation
│   └── Sidebar.tsx         # Desktop sidebar
├── data/
│   ├── exercises.ts        # Complete exercise database
│   └── trainingPhases.ts   # Phase definitions
└── app/
    ├── layout.tsx          # Root layout
    └── page.tsx            # Main dashboard page

🔧 Key Features

Exercise Data Generation

• Programmatically generates all workout days
• Timezone-safe date handling
• Progressive difficulty across phases
• Separate templates for each workout day

Calendar Navigation

• Month-by-month navigation
• Day-by-day navigation with arrows
• Today button for quick access
• Visual highlighting for selected dates

Exercise Filtering

• Home exercises (bodyweight + kettlebell)
• Gym exercises (machines + free weights)
• Mobility exercises (included in both views)

🐛 Troubleshooting

• Exercises not showing: Ensure you're on a scheduled workout day (Mon/Wed/Fri)
• Date misalignment: Browser timezone should match exercise schedule
• Calendar navigation: Use month arrows to change view without affecting selected date

📄 License

This project is available under the MIT License.

🤝 Contributing

1. Fork the repository
2. Create a feature branch
3. Commit your changes
4. Push to the branch
5. Open a Pull Request

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Built with ❤️ for fitness enthusiasts who want a structured, progressive training program.