daily-fitness

name	daily-fitness
description	每天推荐一套5-15分钟快速运动方案，含动作示意和计时器，无需器材。Daily 5-15 min no-equipment workout with interactive timer. Trigger on：今日运动、每日锻炼、今天练什么、daily fitness、daily workout、quick workout、健身、拉伸、office workout。
keywords	["今日运动","每日锻炼","运动推荐","健身计划","快速运动","无器材训练","拉伸","办公室运动","瑜伽","HIIT","核心训练","有氧运动","daily fitness","daily workout","quick workout","exercise routine","morning workout","no equipment workout","home workout","office workout","stretch","yoga","bodyweight workout"]
metadata	{"openclaw":{"runtime":{"node":">=18"}}}

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

# 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