10-Minute Core

Interactive core-strengthening workout manual: 10 no-equipment exercises, guided by an on-screen timer, with three difficulty levels (Beginner, Intermediate, Advanced).

Live demo: https://minima.icu/10mincore/

Features

• 10 exercises, each with a photo, step-by-step technique, breathing cues, common mistakes, and easier/harder variations.
• Three levels (Beginner / Intermediate / Advanced) that adjust work and rest duration, and highlight the recommended variation for each exercise.
• Guided timer with audio cues, optional voice announcements, and screen-wake-lock during the workout.
• Progress saved in the browser (chosen level and completed exercises persist between visits).
• Fully responsive: adapts to phone, tablet, and desktop.
• Zero external dependencies: plain HTML, CSS, and JavaScript. No build step, no frameworks, no CDN requests — fonts are self-hosted, works fully offline once loaded.
• Built-in save/print to PDF button.

Project structure

├── index.html          → full page (markup, styles, and logic)
├── fonts/               → self-hosted Oswald and Barlow (OFL licensed, no external requests)
├── images/              → photos for the 10 exercises
│   ├── 01-bicho-muerto.jpg
│   ├── 02-plancha-lateral-rodillas.jpg
│   ├── 03-puente-gluteos.jpg
│   ├── 04-plancha-lateral.jpg
│   ├── 05-plancha-lateral-elevacion.jpg
│   ├── 06-perro-pajaro.jpg
│   ├── 07-plancha-hueca.jpg
│   ├── 08-escaladores.jpg
│   ├── 09-puente-una-pierna.jpg
│   └── 10-plancha-del-oso.jpg
└── README.md

Note: the app's user-facing content (exercise names, instructions, UI labels) is in Spanish (Mexico), as it targets Spanish-speaking users. Code, comments, and documentation are in English.

Local usage

No installation required. Just open index.html in a browser, or serve it with any static server:

# quick option with Python
python3 -m http.server 8000
# then open http://localhost:8000

Deployment

This is a fully static site: any static hosting works. Just upload index.html and the images/ folder, keeping them in the same relative location.

Currently deployed at https://minima.icu/10mincore/ via self-managed hosting.

It can also be published for free with GitHub Pages from this same repository (Settings → Pages → Deploy from branch main), useful as a backup or for quick testing.

Changelog

See CHANGELOG.md for a version history of this project.

Fonts

Oswald and Barlow, self-hosted under fonts/ (subset: Latin, woff2). Both are licensed under the SIL Open Font License 1.1 — see https://openfontlicense.org.

Source & credits

Guide based on a 10-minute core workout video; the exercises and timing were taken from there. All text, photos, design, and interface code are original work.

Disclaimer

This is educational material, not medical advice. Consult a health or fitness professional before starting any workout routine, especially if you have an injury, persistent pain, are pregnant, or haven't trained in a long time.

License

MIT — see LICENSE.