Daily Fitness / 今日运动#

Generate a daily workout routine with visual exercise cards and a built-in timer.

Workflow#

1. Get today's date — Use day of week to determine workout focus:

   • Mon: Upper body (push-ups, planks, arm circles)
   • Tue: Core (crunches, leg raises, russian twists)
   • Wed: Lower body (squats, lunges, calf raises)
   • Thu: Cardio (jumping jacks, high knees, burpees)
   • Fri: Full body HIIT
   • Sat: Yoga/Flexibility
   • Sun: Active recovery/Stretching

2. Design the routine — Create 5-7 exercises, each with duration/reps, rest periods. Total time 8-12 minutes. No equipment needed.

3. Generate the visual — Create a single-file HTML artifact with interactive timer.

Visual Design Requirements#

Create an energetic, app-like workout interface:

• Layout: Scrollable card-based layout. Each exercise is a card with: name (EN + CN), duration/reps, brief description of form.
• Typography: Bold, sporty fonts (e.g., Rajdhani, Exo 2, Barlow Condensed). High contrast.
• Color scheme: Energetic palette — electric blue + neon green, or warm orange + dark gray. Match the workout type (calming blues for yoga, fiery reds for HIIT).
• Exercise cards: Each card shows exercise name, duration ("30 seconds" / "12 reps"), form tip in 1 line, and a text-art or emoji representation of the movement.
• Interactive timer: A START button at the top that begins a countdown through all exercises with rest intervals. Visual countdown circle. Audio beep (use Web Audio API for a simple tone) at transitions.
• Progress bar: Shows overall workout progress.
• Stats: Total workout time, estimated calories, difficulty level (⭐⭐⭐).
• Ad-ready zone: <div id="ad-slot-top"> above the workout. <div id="ad-slot-bottom"> after completion.
• Footer: "Powered by ClawCode"

Content Guidelines#

• All exercises should be doable in a small space (apartment/office friendly)
• No equipment required
• Include form tips to prevent injury
• Provide modifications (easier/harder) for at least 2 exercises
• Bilingual exercise names and instructions

Output#

Save as /mnt/user-data/outputs/daily-fitness.html and present to user.

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推送管理#

bash

# 开启每日推送（早晚各一次）
node scripts/push-toggle.js on <userId>

# 自定义时间和渠道
node scripts/push-toggle.js on <userId> --morning 08:00 --evening 20:00 --channel feishu

# 关闭推送
node scripts/push-toggle.js off <userId>

# 查看推送状态
node scripts/push-toggle.js status <userId>

支持渠道： telegram / feishu / slack / discord