Warm-up Plan

Numbered warm-up routine with an orange flame header, a total-time pill, and duration column per row.

Pre-lift warm-up
~ 8 minutes
1Rowing machine3 min easy
2World's greatest stretch1 min each side
3Bodyweight squats12 reps
4Band pull-aparts15 reps × 2

Requires shadcn/ui initialized. Run npx shadcn@latest init if you haven't.

Import & use
import { Fitness8 } from "@/components/beste/piece/fitness8";

<Fitness8
  heading="Pre-lift warm-up"
  items={[
    {
      "movement": "Rowing machine",
      "duration": "3 min easy"
    },
    {
      "movement": "World's greatest stretch",
      "duration": "1 min each side"
    },
    {
      "movement": "Bodyweight squats",
      "duration": "12 reps"
    },
    {
      "movement": "Band pull-aparts",
      "duration": "15 reps × 2"
    }
  ]}
  totalTime="~ 8 minutes"
  tone="neutral"
/>

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