.hiit-cover {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    max-width: 100%;
    margin: 30px auto;
    padding: 30px;
    background: linear-gradient(rgba(0,0,0,0.3), rgba(0,0,0,0.8)),
                url('https://via.placeholder.com/650x400/333/fff?text=HIIT+Workout') no-repeat center center;
    background-size: cover;
    color: white;
    border-radius: 15px;
    box-shadow: 0 8px 25px rgba(0,0,0,0.4);
    position: relative;
    overflow: hidden;
    text-align: center;
  }

  .cover-title {
    font-size: clamp(48px, 12vw, 72px);
    font-weight: bold;
    line-height: 1.1;
    letter-spacing: -1px;
    margin: 0 0 10px;
    text-transform: uppercase;
    color: #ffffff;
    text-shadow: 2px 2px 6px rgba(0,0,0,0.6);
  }

  .cover-subtitle {
    font-size: clamp(14px, 4vw, 22px);
    margin: 20px 0 15px;
    line-height: 1.5;
    max-width: 90%;
    text-align: center;
    margin-left: auto;
    margin-right: auto;
    background-color: rgba(255,255,255,0.15);
    padding: 15px;
    border-radius: 8px;
    backdrop-filter: blur(5px);
  }

  .cover-subtitle::before {
    content: "▶ ";
    color: #ff6b6b;
    font-weight: bold;
  }

  .cover-author {
    font-size: clamp(12px, 3vw, 14px);
    opacity: 0.9;
    font-style: italic;
    letter-spacing: 0.5px;
    margin-top: 10px;
  }

  /* Адаптация для мобильных */
  @media (max-width: 600px) {
    .hiit-cover {
      padding: 20px;
    }
    .cover-title {
      font-size: clamp(36px, 14vw, 42px);
    }
  }

.trainer-quote {
    font-family: 'Segoe UI', 'Helvetica Neue', Arial, sans-serif;
    max-width: 100%;
    margin: 30px auto;
    padding: 30px;
    background: linear-gradient(135deg, #f5f7fa 0%, #e4e9f2 100%);
    border-radius: 16px;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.08);
    color: #2c3e50;
    line-height: 1.7;
    position: relative;
    overflow: hidden;
  }

  .trainer-quote::before {
    content: """;
    position: absolute;
    top: 10px;
    left: 15px;
    font-size: 80px;
    color: #d1d8e0;
    font-family: Georgia, serif;
    line-height: 1;
  }

  .highlight {
    background: linear-gradient(120deg, #ffd89b 0%, #ff9a76 100%);
    padding: 0 6px;
    border-radius: 4px;
    font-weight: 600;
  }

  .quote-text {
    font-size: clamp(17px, 4.2vw, 20px);
    margin: 0 0 20px;
    padding-left: 30px;
  }

  .core-philosophy {
    background: #e8f4ff;
    border-left: 4px solid #3498db;
    padding: 16px;
    border-radius: 0 8px 8px 0;
    margin: 20px 0;
    font-style: italic;
  }

  .signature {
    text-align: right;
    font-weight: bold;
    color: #c0392b;
    margin-top: 10px;
    font-size: 18px;
  }

  @media (max-width: 600px) {
    .trainer-quote {
      padding: 5px;
    }
    .quote-text {
      font-size: 17px;
      padding-left: 20px;
    }
    .trainer-quote::before {
      font-size: 60px;
      top: 5px;
      left: 8px;
    }
  }
 .liift4-guide {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    max-width: 100%;
    margin: 30px auto;
    padding: 25px;
    background: #fff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0,0,0,0.08);
    color: #2c3e50;
    line-height: 1.65;
    font-size: clamp(16px, 4vw, 18px);
  }

  .liift4-guide h2 {
    color: #2980b9;
    margin: 25px 0 20px;
    font-size: 24px;
    text-align: center;
  }

  .intro p {
    margin: 0 0 16px;
  }

  .study-highlight {
    background-color: #e8f4fc;
    padding: 14px;
    border-left: 4px solid #3498db;
    border-radius: 0 8px 8px 0;
    margin: 20px 0;
    font-style: italic;
    font-size: 16px;
  }

  .directions {
    background-color: #f9f9f9;
    padding: 16px;
    border-radius: 10px;
    margin: 25px 0;
    font-weight: bold;
    color: #c0392b;
  }

  .block-title {
    font-size: 20px;
    font-weight: bold;
    color: #27ae60;
    margin: 25px 0 12px;
    text-align: center;
  }

  .exercise-list {
    list-style: none;
    padding: 0;
    margin: 0 0 20px;
  }

  .exercise-list li {
    padding: 10px 0;
    border-bottom: 1px dashed #eee;
    font-size: 18px;
  }

  .burnout {
    background: #fff8e1;
    padding: 18px;
    border-radius: 10px;
    margin-top: 20px;
    border: 1px solid #ffd54f;
  }

  .burnout h3 {
    margin-top: 0;
    color: #e67e22;
  }

  @media (max-width: 600px) {
    .liift4-guide {
      padding: 5px;
    }
    .exercise-list li {
      font-size: 16px;
    }
  }
.exercise-item {
    margin-bottom: 28px;
    padding-bottom: 20px;
    border-bottom: 1px dashed #eee;
  }

  .exercise-item:last-child {
    border-bottom: none;
    margin-bottom: 10px;
    padding-bottom: 0;
  }

  .exercise-title {
    font-size: 20px;
    font-weight: bold;
    color: #2980b9;
    margin-bottom: 10px;
    display: flex;
    align-items: center;
    gap: 10px;
  }

  .exercise-title::before {
    content: attr(data-num);
    background: #3498db;
    color: white;
    width: 28px;
    height: 28px;
    border-radius: 50%;
    display: flex;
    align-items: center;
    justify-content: center;
    font-weight: bold;
    font-size: 14px;
  }
@media (max-width: 600px) {
    .exercise-title {
      flex-direction: column;
      align-items: center;
      gap: 8px;
    }
    .exercise-title .text {
      text-align: center;
    }
  }


  .how-to {
    margin-top: 8px;
  }
.beer-quote {
    background: linear-gradient(135deg, #ffecd2 0%, #fcb69f 100%);
    padding: 20px;
    border-radius: 12px;
    margin-top: 30px;
    text-align: center;
    font-weight: bold;
    font-size: clamp(18px, 5vw, 22px);
    color: #c0392b;
    border: 2px dashed #e67e22;
  }

.exercise-list {
    list-style: none;
    padding: 0;
    margin: 20px 0;
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
  }

  .exercise-list li {
    position: relative;
    padding: 12px 0 12px 36px;
    border-bottom: 1px dashed #ddd;
    font-size: 18px;
    color: #2c3e50;
    transition: color 0.2s;
  }

  .exercise-list li::before {
    content: "";
    position: absolute;
    left: 0;
    top: 50%;
    transform: translateY(-50%);
    font-size: 18px;
    opacity: 0.8;
  }

  .exercise-list li:last-child {
    border-bottom: none;
  }