Chinese Gym Training Plan Infographic

{
  "type": "Vertical Fitness Training Plan Infographic Poster",
  "language": "Chinese text, containing a small number of English sports names",
  "canvas": "Vertical screen, 768x1152, dark cyan gym atmosphere",
  "background": {
    "image": "Blurry photos of women working out in a modern gym, performing dumbbell/barbell rows or seated exercises, under bluish-green lighting, with strong dark overlays to ensure text readability.",
    "mood": "Serious, high-performance sports coaching style"
  },
  "typography": {
    "headline": "Large, bold, white sans-serif font, all capital letters DAY followed by the Chinese title.",
    "body": "Bold white sans-serif Chinese font with tight paragraph spacing",
    "highlight": "The orange lines indicate the total duration and intensity.",
    "dividers": "Thin white horizontal lines separate the training sections"
  },
  "header": {
    "title": "{argument name=\"headline text\" default=\"DAY 2 — Medicine ball + Core stability training\"}",
    "subtitle": "This training program aims to enhance body control and strength, improve athletic performance, and build robust physical fitness through medicine ball and core stability exercises.",
    "condition": "Your condition: (Warm-up + Medicine Ball Training)",
    "focus": "Key points: \"Less is more\" - Scientific \"precision training\"",
    "time_and_intensity": "{argument name=\"time and intensity\" default=\"Total duration: 75~90 minutes | Intensity: RPE 6~7 (medium to high intensity)\"}"
  },
  "layout": {
    "sections_count": 5,
    "sections": [
      {
        "number": 1,
        "title": "Warm-up exercises (15 minutes)",
        "position": "upper middle",
        "content_type": "Warm-up icon row",
        "icon_count": 5,
        "icons": [
          {
            "label": "Elastic band stretching (Band Pull-Apart)",
            "visual": "Two standing stick figures with an arrow between them."
          },
          {
            "label": "Wall Angel",
            "visual": "Arm outstretched pose icon"
          },
          {
            "label": "Chin Tuck",
            "visual": "Head and neck posture line icons"
          },
          {
            "label": "Bird Dog",
            "visual": "Four-legged kneeling bird-dog icon"
          },
          {
            "label": "Dead Bug",
            "visual": "The icon is designed in the style of a reclining dead bug, with a target circle."
          }
        ]
      },
      {
        "number": 2,
        "title": "Strength training (35-40 minutes)",
        "position": "middle",
        "content_type": "Paragraph block",
        "text": "Dumbbell strength training helps you control the rhythm of movements, ensure proper form, feel your muscles working, keep your core engaged, improve body stability, and build strong muscles."
      },
      {
        "number": 3,
        "title": "Core training (15 minutes)",
        "position": "lower middle",
        "content_type": "Paragraph block",
        "text": "Medicine ball core training involves maintaining body balance, avoiding excessively fast movements, focusing on engaging the abdominal muscles, and stimulating the core muscle groups from different angles to improve athletic performance."
      },
      {
        "number": 4,
        "title": "Supplementary training (10-15 minutes)",
        "position": "lower",
        "content_type": "Paragraph block",
        "text": "Dumbbell-assisted training strengthens specific muscle groups, ensures proper form, and enhances muscle endurance through continuous tension training."
      },
      {
        "number": 5,
        "title": "Stretching and relaxation (10 minutes)",
        "position": "bottom",
        "content_type": "Paragraph block",
        "text": "Full-body stretching and relaxation relieves muscle tension, promotes blood circulation, helps muscles recover, and improves body flexibility."
      }
    ]
  },
  "style_details": "High-contrast training plan diagram, white and orange text, slight vignetting, left-aligned, professional social media fitness guide, minor AI-generated Chinese text imperfections are permissible.",
  "customization": {
    "day": "{argument name=\"day number\" default=\"DAY 2\"}",
    "main theme": "{argument name=\"training theme\" default=\"Medicine ball + core stability\"}",
    "background athlete": "{argument name=\"background athlete\" default=\"Women training at the gym\"}"
  }
}