From 9d9d6200dc8dbc6c0d7b339f88e49d278096d252 Mon Sep 17 00:00:00 2001 From: Trey t Date: Wed, 26 Jul 2023 17:13:35 -0500 Subject: [PATCH] WIP --- workout/sample_workout.json | 53032 ++++++++++++++++++++++++++++++++++ 1 file changed, 53032 insertions(+) diff --git a/workout/sample_workout.json b/workout/sample_workout.json index 3975ea0..e74d6b9 100644 --- a/workout/sample_workout.json +++ b/workout/sample_workout.json @@ -1,4 +1,46242 @@ [ + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Jump Rope", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Med Ball Slam", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Med Ball Slam", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Straights", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Rows", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Snatch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Snatch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Swings", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 4", + "description": "Total Body", + "created": "2022-07-01T07:00:00Z", + "file_name": "2022-07-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-03-06T08:00:00Z", + "file_name": "2023-03-06.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 1.3", + "exercises": [ + { + "name": "Plank Walk", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Flying Shoulder Presses", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:1", + "exercises": [ + { + "name": "Bike", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 15 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Core & Cardio", + "description": "Day 2: Phase 1: Interval 1", + "created": "2022-03-15T07:00:00Z", + "file_name": "2022-03-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Close Grip Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Zottman Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Alternating Low Plank to Side Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-04-14T07:00:00Z", + "file_name": "2023-04-14.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 2.1", + "exercises": [ + { + "name": "Dolphin Push-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank Hip Dip", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank Hip Dip", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Alternating Superman", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Boat Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: Beginner", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 20 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "THE THIRST IS REAL!!! 🥛💧", + "description": "Day 4: Phase 1: Interval 2", + "created": "2022-03-03T08:00:00Z", + "file_name": "2022-03-03.json" + }, + { + "supersets": [ + { + "name": "A", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Sprinter Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Curl Up", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Curl Up", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Foam Roll", + "exercises": [ + { + "name": "Foam Roll Calf", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Calf Raise", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 2 + } + ], + "name": "Core & Mobility ", + "description": "Core & Mobility ", + "created": "2022-08-24T07:00:00Z", + "file_name": "2022-08-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "High Plank Arm Reaches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Down Elbow", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Down Elbow", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single Knee", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Snatch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Snatch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Hang Clean and Push Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 1", + "description": "Total Body", + "created": "2022-09-09T07:00:00Z", + "file_name": "2022-09-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 10, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 10, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-03-10T08:00:00Z", + "file_name": "2023-03-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-06-05T07:00:00Z", + "file_name": "2023-06-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Chin-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Back Squat ", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Dumbbell Front Squat to Bench", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.1", + "description": "Total Body ", + "created": "2023-07-28T07:00:00Z", + "file_name": "2023-07-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-05-15T07:00:00Z", + "file_name": "2023-05-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Overhead Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 3", + "description": "Upper Body", + "created": "2022-06-16T07:00:00Z", + "file_name": "2022-06-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Front Squat", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell SG RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge & Core", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Flutter Kicks", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 25, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 25, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squat to Bench", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 1", + "description": "Lower Body", + "created": "2022-08-08T07:00:00Z", + "file_name": "2022-08-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body Phase 1", + "description": "Total Body", + "created": "2022-05-06T07:00:00Z", + "file_name": "2022-05-06.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Split Squat", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Front Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-01-17T08:00:00Z", + "file_name": "2023-01-17.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 2", + "description": "Lower Body", + "created": "2022-05-10T07:00:00Z", + "file_name": "2022-05-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Front Squat ", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Crossback Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Plank Toe Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Bike Intervals", + "exercises": [ + { + "name": "Bike", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 9 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-06-13T07:00:00Z", + "file_name": "2023-06-13.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank Hip Dip", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank Hip Dip", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Racked Carry", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chaturanga", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chair Pose", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Dynamic Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Extended Side Angle Pose", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-05-03T07:00:00Z", + "file_name": "2023-05-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 1", + "description": "Lower Body", + "created": "2022-05-30T07:00:00Z", + "file_name": "2022-05-30.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 11, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-02-27T08:00:00Z", + "file_name": "2023-02-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Pull-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Split Squat ", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Incline Press", + "exercises": [ + { + "name": "Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Spiderman", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Mini Rollout", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.3", + "description": "Total Body ", + "created": "2023-05-23T07:00:00Z", + "file_name": "2023-05-23.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Half Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hip Cradles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2022-12-22T08:00:00Z", + "file_name": "2022-12-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "BB Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Reverse Lunge ", + "exercises": [ + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Walking Dumbbell Racked Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bike", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-04-18T07:00:00Z", + "file_name": "2023-04-18.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Shoulders", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell French Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Bicep Curls", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-09-05T07:00:00Z", + "file_name": "2022-09-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Bike ", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 9 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 11 + }, + { + "name": "MB Work", + "exercises": [ + { + "name": "Med Ball Slams", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Split Stance Med Ball Slam", + "duration": 15, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Stance Med Ball Slam", + "duration": 15, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Push-Ups", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-05-19T07:00:00Z", + "file_name": "2023-05-19.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Front Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Arnold Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 3: Phase 2", + "created": "2022-03-23T07:00:00Z", + "file_name": "2022-03-23.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Shoeshine", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Jab, Cross", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single Knee", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single Knee", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 180, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 20, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 20, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Hooks", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-06-09T07:00:00Z", + "file_name": "2023-06-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Flying Shoulder Presses", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Reverse Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4.1", + "description": "Upper Body", + "created": "2023-03-30T07:00:00Z", + "file_name": "2023-03-30.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Push Press", + "exercises": [ + { + "name": "Barbell Push Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Row", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 4", + "description": "Upper Body", + "created": "2022-08-04T07:00:00Z", + "file_name": "2022-08-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Burnout Hooks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 3 Phase 4", + "description": "Total Body HIIT", + "created": "2022-04-27T07:00:00Z", + "file_name": "2022-04-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Push Press", + "exercises": [ + { + "name": "Barbell Push Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Row", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 2", + "description": "Upper Body", + "created": "2022-07-21T07:00:00Z", + "file_name": "2022-07-21.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Rope Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cossack Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Interval/Core", + "description": "Interval/Core", + "created": "2022-08-12T07:00:00Z", + "file_name": "2022-08-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Close Grip Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Zottman Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Alternating Low Plank to Side Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-04-22T07:00:00Z", + "file_name": "2023-04-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4.1", + "description": "Upper Body", + "created": "2023-03-27T07:00:00Z", + "file_name": "2023-03-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Sumo Deadlift", + "exercises": [ + { + "name": "Barbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Glutes & Step-Ups", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Walking Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "KB Work", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossback Lunges", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 2", + "description": "Lower Body", + "created": "2022-07-20T07:00:00Z", + "file_name": "2022-07-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stance Switches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Up Elbow", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 4", + "description": "Total Body", + "created": "2022-08-05T07:00:00Z", + "file_name": "2022-08-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Forward Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Day 2 Phase 4", + "description": "Lower Body", + "created": "2022-04-26T07:00:00Z", + "file_name": "2022-04-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Rotational Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4.1", + "description": "Lower Body", + "created": "2023-03-31T07:00:00Z", + "file_name": "2023-03-31.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Chin-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Back Squat ", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Dumbbell Front Squat to Bench", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.1", + "description": "Total Body ", + "created": "2023-06-08T07:00:00Z", + "file_name": "2023-06-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-07-25T07:00:00Z", + "file_name": "2023-07-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Pull-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Split Squat ", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Incline Press", + "exercises": [ + { + "name": "Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Spiderman", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Mini Rollout", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.2", + "description": "Total Body ", + "created": "2023-05-18T07:00:00Z", + "file_name": "2023-05-18.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 1.3", + "exercises": [ + { + "name": "Plank Walk", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Flying Shoulder Presses", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "V-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:1", + "exercises": [ + { + "name": "Bike", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 15 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Core & Cardio", + "description": "Day 2: Phase 2: Interval 1", + "created": "2022-03-22T07:00:00Z", + "file_name": "2022-03-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Supinated Inverted Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 35, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 35, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 4", + "description": "Upper Body", + "created": "2022-08-29T07:00:00Z", + "file_name": "2022-08-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Seesaw Lunges", + "duration": 35, + "reps": 8, + "side": "left_side" + }, + { + "name": "Seesaw Lunges", + "duration": 35, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 120, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-01-20T08:00:00Z", + "file_name": "2023-01-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Chest Fly", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2022-12-23T08:00:00Z", + "file_name": "2022-12-23.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Alternating Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3 Position Isometric Hold Push-Ups", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Hang Clean", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-04-19T07:00:00Z", + "file_name": "2023-04-19.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Plate Weighted Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Rear Foot Elevated Dumbbell Goblet Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Rear Foot Elevated Dumbbell Goblet Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 5: Phase 1", + "created": "2022-03-18T07:00:00Z", + "file_name": "2022-03-18.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-05-22T07:00:00Z", + "file_name": "2023-05-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell French Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Bicep Curls", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-05-31T07:00:00Z", + "file_name": "2022-05-31.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Alternating Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3 Position Isometric Hold Push-Ups", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Hang Clean", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-05-02T07:00:00Z", + "file_name": "2023-05-02.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-06-12T07:00:00Z", + "file_name": "2023-06-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Chest Fly", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2022-12-15T08:00:00Z", + "file_name": "2022-12-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Incline Dumbbell Chest Fly", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Suspension Tricep Dips", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-01-16T08:00:00Z", + "file_name": "2023-01-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Hang Clean", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Dumbbell Rows", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 2", + "description": "Total Body HIIT", + "created": "2022-05-11T07:00:00Z", + "file_name": "2022-05-11.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Hip Lift March", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Squat to Throw", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body 2 Phase 1", + "description": "Lower Body", + "created": "2022-06-01T07:00:00Z", + "file_name": "2022-06-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Supinated Inverted Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-08-09T07:00:00Z", + "file_name": "2022-08-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Shoeshine", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Jab, Cross", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single Knee", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single Knee", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 180, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 20, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 20, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Hooks", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-07-29T07:00:00Z", + "file_name": "2023-07-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Split Squats", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "RDL & Squats", + "exercises": [ + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Sumo Deadlift & Glutes", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Hip Lift March", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "KB Swings", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Squat to Throw", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body 2 Phase 1", + "description": "Lower Body", + "created": "2022-09-08T07:00:00Z", + "file_name": "2022-09-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stance Switches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Up Elbow", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 1.1", + "description": "Total Body", + "created": "2022-07-16T07:00:00Z", + "file_name": "2022-07-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Curls & Tricep", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Shoulders", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Flutter Kicks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 3", + "description": "Upper Body", + "created": "2022-08-25T07:00:00Z", + "file_name": "2022-08-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Burnout Hooks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 3 Phase 2", + "description": "Total Body HIIT", + "created": "2022-04-06T07:00:00Z", + "file_name": "2022-04-06.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Front Squat", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Arnold Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Blackburn Series", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Plate Squat with Horizontal Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Not a 🐫 day but a grind day!!!", + "description": "Total Body: Day 3: Phase 1", + "created": "2022-03-02T08:00:00Z", + "file_name": "2022-03-02.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Plate Weighted Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hurdle Step Overhead Press", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Hurdle Step Overhead Press", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 1: Phase 1", + "created": "2022-03-14T07:00:00Z", + "file_name": "2022-03-14.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "BB Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Reverse Lunge ", + "exercises": [ + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Walking Dumbbell Racked Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bike", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-04-03T07:00:00Z", + "file_name": "2023-04-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-03-07T08:00:00Z", + "file_name": "2023-03-07.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Split Squat", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Front Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-01-31T08:00:00Z", + "file_name": "2023-01-31.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Good Morning", + "exercises": [ + { + "name": "Barbell Good Morning", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat ", + "exercises": [ + { + "name": "Elevated Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Elevated Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Arm Reaches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Crunch Hip Lifts", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-05-25T07:00:00Z", + "file_name": "2023-05-25.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Front Squat", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Arnold Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Blackburn Series", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Plate Squat with Horizontal Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Let's Get that Work!🦾🥵", + "description": "Total Body: Day 3: Phase 1", + "created": "2022-03-09T08:00:00Z", + "file_name": "2022-03-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Squat", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2022-12-24T08:00:00Z", + "file_name": "2022-12-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Shoeshine", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Jab, Cross", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 180, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 25, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 25, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Hooks", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-06-23T07:00:00Z", + "file_name": "2023-06-23.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "C", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 40, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 40, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cossack Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Interval/Core", + "description": "Interval/Core", + "created": "2022-09-03T07:00:00Z", + "file_name": "2022-09-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body Phase 3", + "description": "Total Body", + "created": "2022-05-20T07:00:00Z", + "file_name": "2022-05-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Seesaw Lunges", + "duration": 35, + "reps": 8, + "side": "left_side" + }, + { + "name": "Seesaw Lunges", + "duration": 35, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 120, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-01-27T08:00:00Z", + "file_name": "2023-01-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Overhead Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 4", + "description": "Upper Body", + "created": "2022-06-30T07:00:00Z", + "file_name": "2022-06-30.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Plate Weighted Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Rear Foot Elevated Dumbbell Goblet Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Rear Foot Elevated Dumbbell Goblet Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 5: Phase 2", + "created": "2022-03-25T07:00:00Z", + "file_name": "2022-03-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Swings", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "C", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Day 4 Phase 3", + "description": "Intervals & Core", + "created": "2022-04-21T07:00:00Z", + "file_name": "2022-04-21.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Pendlay ", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Upright Row & Core", + "exercises": [ + { + "name": "Barbell Upright Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Tricep Extension", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 4", + "description": "Upper Body", + "created": "2022-08-02T07:00:00Z", + "file_name": "2022-08-02.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-03-20T07:00:00Z", + "file_name": "2023-03-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Sumo Deadlift", + "exercises": [ + { + "name": "Barbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Glutes & Step-Ups", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Walking Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "KB Work", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossback Lunges", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 3", + "description": "Lower Body", + "created": "2022-07-27T07:00:00Z", + "file_name": "2022-07-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Good Morning", + "exercises": [ + { + "name": "Barbell Good Morning", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat ", + "exercises": [ + { + "name": "Elevated Dumbbell Split Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Elevated Dumbbell Split Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Arm Reaches", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Crunch Hip Lifts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Split Squats", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-05-09T07:00:00Z", + "file_name": "2023-05-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "BB Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Reverse Lunge ", + "exercises": [ + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Walking Dumbbell Racked Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bike", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-04-24T07:00:00Z", + "file_name": "2023-04-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-06-19T07:00:00Z", + "file_name": "2023-06-19.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Push Press", + "exercises": [ + { + "name": "Barbell Push Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Row", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Push Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 1", + "description": "Upper Body", + "created": "2022-07-07T07:00:00Z", + "file_name": "2022-07-07.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Alternating Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3 Position Isometric Hold Push-Ups", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Hang Clean", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-04-04T07:00:00Z", + "file_name": "2023-04-04.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Flying Shoulder Presses", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Plate Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 1: Phase 1", + "created": "2022-02-28T08:00:00Z", + "file_name": "2022-02-28.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 40, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 40, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Half Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hip Cradles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2022-12-28T08:00:00Z", + "file_name": "2022-12-28.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Dead Bugs", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Mountain Climbers", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-04-12T07:00:00Z", + "file_name": "2023-04-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Hammer Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Dips", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 5 Phase 1", + "description": "Upper Body", + "created": "2022-04-01T07:00:00Z", + "file_name": "2022-04-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Front Squat", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell SG RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge & Core", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Flutter Kicks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squat to Bench", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 3", + "description": "Lower Body", + "created": "2022-08-22T07:00:00Z", + "file_name": "2022-08-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Step-up", + "exercises": [ + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 20, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 20, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 10, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 10, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl with Toe Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 1.1", + "description": "Lower Body", + "created": "2022-07-11T07:00:00Z", + "file_name": "2022-07-11.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Extended High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Stir the Pot", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bug Heel Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bent Over YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-03-16T07:00:00Z", + "file_name": "2023-03-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Bike ", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 11 + }, + { + "name": "MB Work", + "exercises": [ + { + "name": "Med Ball Slams", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 20, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 20, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Woodchops", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-06-03T07:00:00Z", + "file_name": "2023-06-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Bike ", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "MB Work", + "exercises": [ + { + "name": "Med Ball Slams", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Split Stance Med Ball Slam", + "duration": 15, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Stance Med Ball Slam", + "duration": 15, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Rotational Slams", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-05-13T07:00:00Z", + "file_name": "2023-05-13.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Isometric Goblet Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Forward Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Day 2 Phase 1", + "description": "Lower Body", + "created": "2022-03-29T07:00:00Z", + "file_name": "2022-03-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Med Ball Slam", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Med Ball Slam", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Straights", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Rows", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Snatch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Snatch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Swings", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 2", + "description": "Total Body", + "created": "2022-06-10T07:00:00Z", + "file_name": "2022-06-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-01-07T08:00:00Z", + "file_name": "2023-01-07.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 40, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 40, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Hip Twisters 90-90", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Lying T Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-02-01T08:00:00Z", + "file_name": "2023-02-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 2", + "description": "Lower Body", + "created": "2022-06-06T07:00:00Z", + "file_name": "2022-06-06.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "SL RDL", + "exercises": [ + { + "name": "Barbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Split Squat & Core", + "exercises": [ + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Isometric Bear Crawl with Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Glutes", + "exercises": [ + { + "name": "Dumbbell Bench Hip Thrust", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Feet Elevated Hip Lift", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Bike", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "High Plank Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Kettlebell Swings", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 2", + "description": "Lower Body", + "created": "2022-08-18T07:00:00Z", + "file_name": "2022-08-18.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Hip Twisters 90-90", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-01-11T08:00:00Z", + "file_name": "2023-01-11.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bicycles", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "D", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 3", + "description": "Upper Body", + "created": "2022-05-16T07:00:00Z", + "file_name": "2022-05-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Chin-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Back Squat ", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Dumbbell Front Squat to Bench", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.2", + "description": "Total Body ", + "created": "2023-06-15T07:00:00Z", + "file_name": "2023-06-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Close Grip Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Zottman Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Alternating Low Plank to Side Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-04-28T07:00:00Z", + "file_name": "2023-04-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2022-12-12T08:00:00Z", + "file_name": "2022-12-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Close Grip Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Zottman Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Alternating Low Plank to Side Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4.1", + "description": "Upper Body", + "created": "2023-05-05T07:00:00Z", + "file_name": "2023-05-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Dumbbell Squats", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower Body", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Sumo Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Miniband Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Miniband Skaters", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Foam Roll Quad", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + } + ], + "name": "Lower Body P.4.1", + "description": "Lower Body", + "created": "2023-05-04T07:00:00Z", + "file_name": "2023-05-04.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Sprinter Crunch", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Scissors", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Wall Slides", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-06-14T07:00:00Z", + "file_name": "2023-06-14.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Glutes", + "exercises": [ + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Reverse Alternating Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Split Squats", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2022-12-13T08:00:00Z", + "file_name": "2022-12-13.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Split Squat", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Front Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 10, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-01-10T08:00:00Z", + "file_name": "2023-01-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 3", + "description": "Lower Body", + "created": "2022-05-17T07:00:00Z", + "file_name": "2022-05-17.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell French Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Bicep Curls", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 2", + "description": "Upper Body", + "created": "2022-06-07T07:00:00Z", + "file_name": "2022-06-07.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Curls & Tricep", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Shoulders", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Push Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossbody Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Med Ball Squat to Throw", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 2", + "description": "Upper Body", + "created": "2022-08-19T07:00:00Z", + "file_name": "2022-08-19.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Chest Fly", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-01-06T08:00:00Z", + "file_name": "2023-01-06.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Pull-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Split Squat ", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Incline Press", + "exercises": [ + { + "name": "Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Spiderman", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Mini Rollout", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.1", + "description": "Total Body ", + "created": "2023-05-12T07:00:00Z", + "file_name": "2023-05-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 1 Phase 1", + "description": "Upper Body", + "created": "2022-03-28T07:00:00Z", + "file_name": "2022-03-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Pull-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Split Squat ", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 6, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 6, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Incline Press", + "exercises": [ + { + "name": "Incline Bench Press", + "duration": 30, + "reps": 6, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Kettlebell Row", + "duration": 35, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Spiderman", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Mini Rollout", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.4", + "description": "Total Body ", + "created": "2023-06-02T07:00:00Z", + "file_name": "2023-06-02.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Flying Shoulder Presses", + "duration": 20, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Reverse Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-03-17T07:00:00Z", + "file_name": "2023-03-17.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Supinated Inverted Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 35, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 35, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 3", + "description": "Upper Body", + "created": "2022-08-23T07:00:00Z", + "file_name": "2022-08-23.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Flying Shoulder Presses", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Flex on Em' 🦾🦿", + "description": "Total Body: Day 5: Phase 1", + "created": "2022-03-04T08:00:00Z", + "file_name": "2022-03-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Chest Fly", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2022-12-29T08:00:00Z", + "file_name": "2022-12-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Dumbbell Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower Body", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Sumo Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Miniband Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Miniband Skaters", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Foam Roll Quad", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-04-13T07:00:00Z", + "file_name": "2023-04-13.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-04-05T07:00:00Z", + "file_name": "2023-04-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Sumo Deadlift", + "exercises": [ + { + "name": "Barbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Glutes & Step-Ups", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 10, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 10, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "KB Work", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossback Lunges", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 1", + "description": "Lower Body", + "created": "2022-07-06T07:00:00Z", + "file_name": "2022-07-06.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Extended High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Stir the Pot", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bug Heel Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bent Over YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-03-01T08:00:00Z", + "file_name": "2023-03-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Alternating Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3 Position Isometric Hold Push-Ups", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Hang Clean", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-04-25T07:00:00Z", + "file_name": "2023-04-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-05-08T07:00:00Z", + "file_name": "2023-05-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-03-21T07:00:00Z", + "file_name": "2023-03-21.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Pendlay ", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Upright Row & Core", + "exercises": [ + { + "name": "Barbell Upright Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Tricep Extension", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 3", + "description": "Upper Body", + "created": "2022-07-26T07:00:00Z", + "file_name": "2022-07-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Burnout Hooks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 3 Phase 3", + "description": "Total Body HIIT", + "created": "2022-04-20T07:00:00Z", + "file_name": "2022-04-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Sumo Deadlift", + "exercises": [ + { + "name": "Barbell Sumo Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Glutes & Step-Ups", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Walking Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "KB Work", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossback Lunges", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 4", + "description": "Lower Body", + "created": "2022-08-03T07:00:00Z", + "file_name": "2022-08-03.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 2.3", + "exercises": [ + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Rainbow Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bear Crawl - Forward and Back", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:1", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 15 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Core & Cardio", + "description": "Day 4: Phase 2: Interval 2", + "created": "2022-03-24T07:00:00Z", + "file_name": "2022-03-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Front Squat", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell SG RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge & Core", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Flutter Kicks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squat to Bench", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 4", + "description": "Lower Body", + "created": "2022-09-02T07:00:00Z", + "file_name": "2022-09-02.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "EZ Bar Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 45, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 9 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-01-26T08:00:00Z", + "file_name": "2023-01-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Pull-Ups", + "exercises": [ + { + "name": "Eccentric Chin-Up", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Back Squat ", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower", + "exercises": [ + { + "name": "Dumbbell Front Squat to Bench", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Upper ", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower ", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Total Body P.3", + "description": "Total Body ", + "created": "2023-06-22T07:00:00Z", + "file_name": "2023-06-22.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 1.2", + "exercises": [ + { + "name": "Plank Saws", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Isometric Superman", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hollow Body Hold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:2", + "exercises": [ + { + "name": "Bike", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 20 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Turn 🆙", + "description": "Day 2: Phase 2: Interval 1", + "created": "2022-03-08T08:00:00Z", + "file_name": "2022-03-08.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Flutter Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Upward Facing Dog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Downward Facing Dog", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Thread the Needle", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-05-24T07:00:00Z", + "file_name": "2023-05-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 4", + "description": "Lower Body", + "created": "2022-06-27T07:00:00Z", + "file_name": "2022-06-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Incline Dumbbell Chest Fly", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Suspension Tricep Dips", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-01-30T08:00:00Z", + "file_name": "2023-01-30.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chaturanga", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chair Pose", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Dynamic Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Extended Side Angle Pose", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-04-26T07:00:00Z", + "file_name": "2023-04-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "C", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Day 4 Phase 1", + "description": "Intervals & Core", + "created": "2022-03-31T07:00:00Z", + "file_name": "2022-03-31.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Hip Lift March", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Squat to Throw", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body 2 Phase 2", + "description": "Lower Body", + "created": "2022-06-08T07:00:00Z", + "file_name": "2022-06-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Front Squat", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 25, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell SG RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge & Core", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Flutter Kicks", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 25, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 25, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squat to Bench", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 2", + "description": "Lower Body", + "created": "2022-08-16T07:00:00Z", + "file_name": "2022-08-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Step-up", + "exercises": [ + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 25, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 25, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl with Toe Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 3", + "description": "Lower Body", + "created": "2022-07-25T07:00:00Z", + "file_name": "2022-07-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Hang Clean", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Dumbbell Rows", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 3", + "description": "Total Body HIIT", + "created": "2022-05-18T07:00:00Z", + "file_name": "2022-05-18.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Extended High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Stir the Pot", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bug Heel Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Intense Side Stretch", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Cat Camel", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 35, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bent Over YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-03-22T07:00:00Z", + "file_name": "2023-03-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Incline Dumbbell Chest Fly", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Suspension Tricep Dips", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-01-09T08:00:00Z", + "file_name": "2023-01-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-03-18T07:00:00Z", + "file_name": "2023-03-18.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Hip Twisters 90-90", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Lying T Stretch", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-01-25T08:00:00Z", + "file_name": "2023-01-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Bench Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Curls & Tricep", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Shoulders", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Flutter Kicks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 4", + "description": "Upper Body", + "created": "2022-09-01T07:00:00Z", + "file_name": "2022-09-01.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Sprinter Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Scissors", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Wall Slides", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-06-21T07:00:00Z", + "file_name": "2023-06-21.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2022-12-26T08:00:00Z", + "file_name": "2022-12-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Good Morning", + "exercises": [ + { + "name": "Barbell Good Morning", + "duration": 30, + "reps": 6, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge ", + "exercises": [ + { + "name": "Barbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Arm Reaches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Crunch Hip Lifts", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-05-31T07:00:00Z", + "file_name": "2023-05-31.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2022-12-30T08:00:00Z", + "file_name": "2022-12-30.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Isometric Goblet Squat", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Forward Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Day 2 Phase 3", + "description": "Lower Body", + "created": "2022-04-19T07:00:00Z", + "file_name": "2022-04-19.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stance Switches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Up Elbow", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 3", + "description": "Total Body", + "created": "2022-07-29T07:00:00Z", + "file_name": "2022-07-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Jump Rope", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Med Ball Slam", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Med Ball Slam", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Straights", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Knee Tucks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Snatch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Snatch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 1", + "description": "Total Body", + "created": "2022-06-04T07:00:00Z", + "file_name": "2022-06-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "EZ Bar Bicep Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 45, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 9 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-02-03T08:00:00Z", + "file_name": "2023-02-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "D", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-05-02T07:00:00Z", + "file_name": "2022-05-02.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Half Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hip Cradles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-01-05T08:00:00Z", + "file_name": "2023-01-05.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Crossbody Mountain Climbers", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Flutter Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Upward Facing Dog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Downward Facing Dog", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Thread the Needle", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-06-01T07:00:00Z", + "file_name": "2023-06-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Sumo Deadlift", + "exercises": [ + { + "name": "Barbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Glutes & Step-Ups", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 10, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 10, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Walking Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "KB Work", + "exercises": [ + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Offset Kettlebell Front Squat", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossback Lunges", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 1.1", + "description": "Lower Body", + "created": "2022-07-13T07:00:00Z", + "file_name": "2022-07-13.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Rope Jacks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cossack Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Interval/Core", + "description": "Interval/Core", + "created": "2022-08-20T07:00:00Z", + "file_name": "2022-08-20.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Flying Shoulder Presses", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Plate Squat with Horizontal Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "🎩Magic🪄", + "description": "Total Body: Day 1: Phase 2", + "created": "2022-03-07T08:00:00Z", + "file_name": "2022-03-07.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "BB Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Reverse Lunge ", + "exercises": [ + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Walking Dumbbell Racked Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bike", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-04-10T07:00:00Z", + "file_name": "2023-04-10.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Flying Shoulder Presses", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Fun 🤩", + "description": "Total Body: Day 5: Phase 2", + "created": "2022-03-11T08:00:00Z", + "file_name": "2022-03-11.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Dumbbell Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lower Body", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Sumo Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Miniband Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Miniband Skaters", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Foam Roll Quad", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-04-06T07:00:00Z", + "file_name": "2023-04-06.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Flying Shoulder Presses", + "duration": 20, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Reverse Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-03-02T08:00:00Z", + "file_name": "2023-03-02.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Pendlay ", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Upright Row & Core", + "exercises": [ + { + "name": "Barbell Upright Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Tricep Extension", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-07-05T07:00:00Z", + "file_name": "2022-07-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Hammer Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Dips", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 5 Phase 2", + "description": "Upper Body", + "created": "2022-04-15T07:00:00Z", + "file_name": "2022-04-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell French Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Bicep Curls", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 4", + "description": "Upper Body", + "created": "2022-06-28T07:00:00Z", + "file_name": "2022-06-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Hip Lift March", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Jump Rope", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Squat to Throw", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body 2 Phase 4", + "description": "Lower Body", + "created": "2022-06-29T07:00:00Z", + "file_name": "2022-06-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Swings", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "C", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Day 4 Phase 2", + "description": "Intervals & Core", + "created": "2022-04-14T07:00:00Z", + "file_name": "2022-04-14.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-03-03T08:00:00Z", + "file_name": "2023-03-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Step-up", + "exercises": [ + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 20, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 20, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 10, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 10, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl with Toe Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 1", + "description": "Lower Body", + "created": "2022-07-04T07:00:00Z", + "file_name": "2022-07-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Close Grip Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Zottman Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Alternating Low Plank to Side Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-04-07T07:00:00Z", + "file_name": "2023-04-07.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 2.2", + "exercises": [ + { + "name": "Crossbody Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Rotational Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Rotational Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Glute Bridge with Med Ball Squeeze", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Bird Dogs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Boat to Low Boat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:2", + "exercises": [ + { + "name": "Battle Ropes Full Slam", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 20 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Core & Cardio", + "description": "Day 4: Phase 1: Interval 2", + "created": "2022-03-10T08:00:00Z", + "file_name": "2022-03-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Alternating Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3 Position Isometric Hold Push-Ups", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Hang Clean", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Standing Overhead Tricep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-04-11T07:00:00Z", + "file_name": "2023-04-11.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-03-15T07:00:00Z", + "file_name": "2023-03-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Pendlay ", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Upright Row & Core", + "exercises": [ + { + "name": "Barbell Upright Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Tricep Extension", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1.1", + "description": "Upper Body", + "created": "2022-07-12T07:00:00Z", + "file_name": "2022-07-12.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Flutter Kicks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Upward Facing Dog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Downward Facing Dog", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-05-10T07:00:00Z", + "file_name": "2023-05-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 3", + "description": "Lower Body", + "created": "2022-06-13T07:00:00Z", + "file_name": "2022-06-13.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 1", + "description": "Lower Body", + "created": "2022-05-03T07:00:00Z", + "file_name": "2022-05-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Glutes", + "exercises": [ + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Reverse Alternating Dumbbell Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-01-04T08:00:00Z", + "file_name": "2023-01-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Push Press", + "exercises": [ + { + "name": "Barbell Push Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Row", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 3", + "description": "Upper Body", + "created": "2022-07-28T07:00:00Z", + "file_name": "2022-07-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "EZ Bar Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 45, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.1", + "description": "Upper Body", + "created": "2023-01-12T08:00:00Z", + "file_name": "2023-01-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Shoeshine", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Jab, Cross", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 180, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "HIIT", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 25, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 25, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Hooks", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-06-16T07:00:00Z", + "file_name": "2023-06-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single Knee", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stance Switches", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Up Elbow", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 1", + "description": "Total Body", + "created": "2022-07-08T07:00:00Z", + "file_name": "2022-07-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 1 Phase 3", + "description": "Upper Body", + "created": "2022-04-18T07:00:00Z", + "file_name": "2022-04-18.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Bike ", + "exercises": [ + { + "name": "Bike", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Rower", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 11 + }, + { + "name": "MB Work", + "exercises": [ + { + "name": "Med Ball Slams", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Split Stance Med Ball Slam", + "duration": 15, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Stance Med Ball Slam", + "duration": 15, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Push-Ups", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Modified Pigeon Pose with Single-Arm Reach", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Conditioning Day", + "description": "Conditioning ", + "created": "2023-05-26T07:00:00Z", + "file_name": "2023-05-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Walkouts", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 6, + "side": "" + }, + { + "name": "Recover", + "duration": 45, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-05-30T07:00:00Z", + "file_name": "2023-05-30.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Front Squat ", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Crossback Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Plank Toe Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Bike Intervals", + "exercises": [ + { + "name": "Bike", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-06-20T07:00:00Z", + "file_name": "2023-06-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Glutes", + "exercises": [ + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Reverse Alternating Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2022-12-27T08:00:00Z", + "file_name": "2022-12-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Split Squat", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Front Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-01-24T08:00:00Z", + "file_name": "2023-01-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Isometric Bird Dog Hold", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 4", + "description": "Lower Body", + "created": "2022-05-23T07:00:00Z", + "file_name": "2022-05-23.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Step-up", + "exercises": [ + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 25, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 25, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl with Toe Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 4", + "description": "Lower Body", + "created": "2022-08-01T07:00:00Z", + "file_name": "2022-08-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hammer Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Suspension Tricep Dips", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 5 Phase 3", + "description": "Upper Body", + "created": "2022-04-22T07:00:00Z", + "file_name": "2022-04-22.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 25, + "reps": 0, + "side": "" + } + ], + "rounds": 11 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 25, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stepups", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Stepups", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Boat to Low Boat", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Intervals and Core Phase 3", + "description": "Intervals & Core", + "created": "2022-05-19T07:00:00Z", + "file_name": "2022-05-19.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Flying Shoulder Presses", + "duration": 25, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Reverse Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-03-23T07:00:00Z", + "file_name": "2023-03-23.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Overhead Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 2", + "description": "Upper Body", + "created": "2022-06-09T07:00:00Z", + "file_name": "2022-06-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest & Back", + "exercises": [ + { + "name": "Alternating Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Supinated Inverted Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 2", + "description": "Upper Body", + "created": "2022-08-17T07:00:00Z", + "file_name": "2022-08-17.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Burnout Hooks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 3 Phase 1", + "description": "Total Body HIIT", + "created": "2022-03-30T07:00:00Z", + "file_name": "2022-03-30.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Dumbbell Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower Body", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Sumo Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Miniband Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Miniband Skaters", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Foam Roll Quad", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-04-27T07:00:00Z", + "file_name": "2023-04-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "BB Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Reverse Lunge ", + "exercises": [ + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Reverse Lunges", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Lateral Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Walking Dumbbell Racked Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "3-Way Lunge Matrix", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bike", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4.1", + "description": "Lower Body", + "created": "2023-05-01T07:00:00Z", + "file_name": "2023-05-01.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Squat", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Bodyweight Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2022-12-16T08:00:00Z", + "file_name": "2022-12-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 11 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stepups", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Stepups", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Boat to Low Boat", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Intervals and Core Phase 2", + "description": "Intervals & Core", + "created": "2022-05-12T07:00:00Z", + "file_name": "2022-05-12.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4.1", + "description": "Lower Body", + "created": "2023-03-28T07:00:00Z", + "file_name": "2023-03-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Hang Clean", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Dumbbell Rows", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Bounds", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 1", + "description": "Total Body HIIT", + "created": "2022-05-04T07:00:00Z", + "file_name": "2022-05-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.4", + "description": "Upper Body", + "created": "2023-01-03T08:00:00Z", + "file_name": "2023-01-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Hammer Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Dumbbell Bent Over Rear Delt Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Suspension Tricep Dips", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 5 Phase 4", + "description": "Upper Body", + "created": "2022-04-29T07:00:00Z", + "file_name": "2022-04-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Pronated Lat Pulldown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell French Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Resistance Band Bicep Curls", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 3", + "description": "Upper Body", + "created": "2022-06-14T07:00:00Z", + "file_name": "2022-06-14.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Flutter Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Upward Facing Dog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Downward Facing Dog", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Thread the Needle", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-05-17T07:00:00Z", + "file_name": "2023-05-17.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Sprinter Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Scissors", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Wall Slides", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-06-07T07:00:00Z", + "file_name": "2023-06-07.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Isometric Goblet Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Forward Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "Forward Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Day 2 Phase 2", + "description": "Lower Body", + "created": "2022-04-05T07:00:00Z", + "file_name": "2022-04-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Scissors", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 7 + }, + { + "name": "C", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Bottoms-Up Kettlebell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cossack Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Interval/Core", + "description": "Interval/Core", + "created": "2022-08-26T07:00:00Z", + "file_name": "2022-08-26.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 1.1", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hollow Hold with Bent Legs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:3", + "exercises": [ + { + "name": "Bike", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 20 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Core & Cardio", + "description": "Day 2: Phase 1: Interval 1", + "created": "2022-03-01T08:00:00Z", + "file_name": "2022-03-01.json" + }, + { + "supersets": [ + { + "name": "Movement Block Warm up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Quad Rockers", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 20, + "reps": 0, + "side": "right_arm" + }, + { + "name": "World's Greatest Stretch", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Standing T Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Core Block: Base 2.3", + "exercises": [ + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Rainbow Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bear Crawl - Forward and Back", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Interval Cardio: 1:1", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 15 + }, + { + "name": "Static Stretching Circuit ", + "exercises": [ + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Frog", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cobra Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Childs Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Feet Elevated Breathing", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Core & Cardio", + "description": "Day 4: Phase 1: Interval 2", + "created": "2022-03-17T07:00:00Z", + "file_name": "2022-03-17.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Burnout Hooks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 3 Phase 2", + "description": "Total Body HIIT", + "created": "2022-04-13T07:00:00Z", + "file_name": "2022-04-13.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "High Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chaturanga", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-04-20T07:00:00Z", + "file_name": "2023-04-20.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "SL RDL", + "exercises": [ + { + "name": "Barbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Split Squat & Core", + "exercises": [ + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Isometric Bear Crawl with Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Glutes", + "exercises": [ + { + "name": "Dumbbell Bench Hip Thrust", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Feet Elevated Hip Lift", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Bike", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "High Plank Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Kettlebell Swings", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body & Intervals Phase 1", + "description": "Lower Body", + "created": "2022-08-10T07:00:00Z", + "file_name": "2022-08-10.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Arm Dumbbell Split Squat", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "left_side" + }, + { + "name": "Dumbbell Step-Ups", + "duration": 30, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Battle Ropes Alternating Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Med Ball Lifts", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Rotational Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-03-24T07:00:00Z", + "file_name": "2023-03-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Lat Pull Down Neutral Grip", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Push Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Lateral Shoulder Raises", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "EZ Bar Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 45, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-01-19T08:00:00Z", + "file_name": "2023-01-19.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Push-Ups", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 1 Phase 4", + "description": "Upper Body", + "created": "2022-04-25T07:00:00Z", + "file_name": "2022-04-25.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Squat and Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Plate Weighted Push-Ups", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Hurdle Step Overhead Press", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Hurdle Step Overhead Press", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 1: Phase 2", + "created": "2022-03-21T07:00:00Z", + "file_name": "2022-03-21.json" + }, { "supersets": [ { @@ -192,5 +46430,6799 @@ "description": "Lower Body", "created": "2023-07-26T07:00:00Z", "file_name": "2023-07-26.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Incline Dumbbell Chest Fly", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Suspension Tricep Dips", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-01-23T08:00:00Z", + "file_name": "2023-01-23.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms & Shoulders", + "exercises": [ + { + "name": "Three Point Row to Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Three Point Row to Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Overhead Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Shoulders", + "exercises": [ + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Zottman Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Burnout Hooks", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Burnout Straights", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-09-07T07:00:00Z", + "file_name": "2022-09-07.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Pendlay ", + "exercises": [ + { + "name": "Barbell Pendlay Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Upright Row & Core", + "exercises": [ + { + "name": "Barbell Upright Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Arms", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Tricep Extension", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 2", + "description": "Upper Body", + "created": "2022-07-19T07:00:00Z", + "file_name": "2022-07-19.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "D", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 4", + "description": "Upper Body", + "created": "2022-05-24T07:00:00Z", + "file_name": "2022-05-24.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Dumbbell Incline Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Kneeling Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2022-12-20T08:00:00Z", + "file_name": "2022-12-20.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Extended High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Stir the Pot", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Kettlebell Suitcase Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bug Heel Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bent Over YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-03-08T08:00:00Z", + "file_name": "2023-03-08.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Flying Shoulder Presses", + "duration": 20, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise to Row", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Triceps & Biceps", + "exercises": [ + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Lying Single-Arm Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Reverse Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Rower Intervals", + "exercises": [ + { + "name": "Rowing", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.2", + "description": "Upper Body", + "created": "2023-03-09T08:00:00Z", + "file_name": "2023-03-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Glutes", + "exercises": [ + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Staggered Dumbbell Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Reverse Alternating Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2022-12-21T08:00:00Z", + "file_name": "2022-12-21.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "RDL", + "exercises": [ + { + "name": "Barbell Romanian Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "RDL & Glutes", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Single-Leg Glute Bridge", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Squats", + "exercises": [ + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Split Squats", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunges & Leg Curls", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Scissors", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bodyweight Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Slams", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 1", + "description": "Lower Body", + "created": "2022-09-06T07:00:00Z", + "file_name": "2022-09-06.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Hang Clean", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Dumbbell Rows", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Elevated Push-Ups", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunges", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Crossbody Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 4", + "description": "Total Body HIIT", + "created": "2022-05-25T07:00:00Z", + "file_name": "2022-05-25.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Isometric Split Squat", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell Step-up", + "exercises": [ + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Barbell Step Up", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge & Core", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 25, + "reps": 0, + "side": "left_side" + }, + { + "name": "Modified Copenhagen Plank", + "duration": 25, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge", + "exercises": [ + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 25, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl with Toe Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body Phase 2", + "description": "Lower Body", + "created": "2022-07-18T07:00:00Z", + "file_name": "2022-07-18.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Sprinter Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Scissors", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Chair Pose", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Wall Slides", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Crescent Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Hamstring Stretch Rock", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-07-27T07:00:00Z", + "file_name": "2023-07-27.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Incline Bench Press", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "D", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 25, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 2", + "description": "Upper Body", + "created": "2022-05-09T07:00:00Z", + "file_name": "2022-05-09.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Squats", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Gorilla Row", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "2 Kettlebell Push Press", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stance Switches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Up Elbow", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body HIIT Phase 2", + "description": "Total Body", + "created": "2022-07-22T07:00:00Z", + "file_name": "2022-07-22.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Shoulder Taps", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Bear Crawl", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Hip Twisters 90-90", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side-Lying Quad and Glute Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Lying Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Leaning Lateral Torso Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Easy Pose", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-01-18T08:00:00Z", + "file_name": "2023-01-18.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Push Press", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Curls & Tricep", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Back & Shoulders", + "exercises": [ + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Front Raise", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Push Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Crossbody Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Med Ball Squat to Throw", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 1", + "description": "Upper Body", + "created": "2022-08-11T07:00:00Z", + "file_name": "2022-08-11.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Barbell Staggered Romanian Deadlift", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat", + "exercises": [ + { + "name": "Dumbbell Squats", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lower Body", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Sumo Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Miniband Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Miniband Skaters", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Single-Leg Wall Sit", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Leg Curls", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Foam Roll Quad", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + } + ], + "name": "Lower Body P.3", + "description": "Lower Body", + "created": "2023-04-21T07:00:00Z", + "file_name": "2023-04-21.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Back Squat", + "exercises": [ + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge & Squat ", + "exercises": [ + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Dumbbell Single-Leg Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Forward Dumbbell Lunges", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Dumbbell Goblet Squat", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Hip Lifts", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Hip Lifts", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 20, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunge Knee Drives", + "duration": 20, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge to Dropstep Lunge", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-02-28T08:00:00Z", + "file_name": "2023-02-28.json" + }, + { + "supersets": [ + { + "name": "A", + "exercises": [ + { + "name": "Oblique Twists", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Dead Bugs", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "B", + "exercises": [ + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Sprinter Crunch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Curl Up", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Curl Up", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Foam Roll", + "exercises": [ + { + "name": "Foam Roll Calf", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Calf Raise", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 2 + } + ], + "name": "Core & Mobility ", + "description": "Core & Mobility ", + "created": "2022-08-31T07:00:00Z", + "file_name": "2022-08-31.json" + }, + { + "supersets": [ + { + "name": "RAMP", + "exercises": [ + { + "name": "High Knees", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "Jumping Jacks", + "duration": 30, + "reps": 50, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Hamstring Walk Out", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Locust", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 5, + "side": "right_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "left_side" + }, + { + "name": "Equestrian", + "duration": 15, + "reps": 0, + "side": "right_side" + }, + { + "name": "Knee Hugs", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Dynamic Chest Stretch", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Med Ball Chest Pass", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Forward and Backward Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Lateral Line Hops", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 180, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Strength", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Front Squat", + "duration": 30, + "reps": 5, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Bench Press", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Dumbbell Rows", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Incline Row", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Arnold Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Dumbbell Z Press", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Back Squat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Goblet Squats", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 120, + "reps": 0, + "side": "" + } + ], + "rounds": 2 + } + ], + "name": "Strength Endurance: Total Body", + "description": "Total Body: Day 3: Phase 1", + "created": "2022-03-16T07:00:00Z", + "file_name": "2022-03-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Heel Kicks", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Bench Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "3 Point Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Bicep Curls", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Tricep Pushdown", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "C", + "exercises": [ + { + "name": "Low Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Day 1 Phase 2", + "description": "Upper Body", + "created": "2022-04-04T07:00:00Z", + "file_name": "2022-04-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Prayer Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Chest ", + "exercises": [ + { + "name": "Barbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Back & Biceps", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Incline Bench Bicep Curls", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Chest & Triceps ", + "exercises": [ + { + "name": "Neutral Grip Dumbbell Bench Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "left_arm" + }, + { + "name": "Single-Arm Cable Tricep Pushdown", + "duration": 30, + "reps": 8, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Shoulders ", + "exercises": [ + { + "name": "Dumbbell Z Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Push-Ups", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Isometric Push-Up", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lower Back Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Side Lying T Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body P.3", + "description": "Upper Body", + "created": "2023-03-13T07:00:00Z", + "file_name": "2023-03-13.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Push Press", + "exercises": [ + { + "name": "Barbell Push Press", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Barbell Row", + "exercises": [ + { + "name": "Supinated Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Chest & Shoulders", + "exercises": [ + { + "name": "Alternating Dumbbell Chest Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Alternating Arnold Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Snatch", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Dumbbell Hang Clean and Push Press", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "Intervals", + "exercises": [ + { + "name": "Modified Burpees", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Greeting the Earth", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body & Intervals Phase 1.1", + "description": "Upper Body", + "created": "2022-07-14T07:00:00Z", + "file_name": "2022-07-14.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Front Squat ", + "exercises": [ + { + "name": "Barbell Front Squat", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Barbell RDL", + "exercises": [ + { + "name": "Barbell Snatch Grip Romanian Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 40, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Crossback Lunges", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Core", + "exercises": [ + { + "name": "Plank Toe Taps", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Bike Intervals", + "exercises": [ + { + "name": "Bike", + "duration": 60, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 8 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Figure Four Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-06-06T07:00:00Z", + "file_name": "2023-06-06.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Spiderman Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Hip Openers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lunge with Rotation", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Hamstring Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dynamic Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Good Morning", + "exercises": [ + { + "name": "Barbell Good Morning", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 60, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Squat ", + "exercises": [ + { + "name": "Elevated Dumbbell Split Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Elevated Dumbbell Split Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Front Foot Elevated Reverse Lunges", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Core", + "exercises": [ + { + "name": "High Plank Arm Reaches", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Crunch Hip Lifts", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Split Squats", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Split Squats", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.2", + "description": "Lower Body", + "created": "2023-05-16T07:00:00Z", + "file_name": "2023-05-16.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A1", + "exercises": [ + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Barbell Split Squat", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "A", + "exercises": [ + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "left_leg" + }, + { + "name": "Kettlebell Deadlift", + "duration": 30, + "reps": 12, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kettlebell Goblet Squats", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Sumo Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Hip Lift March", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "One Arm Kettlebell Swings", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Jump Rope", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Reverse Lunges", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Med Ball Squat to Throw", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body 2 Phase 3", + "description": "Lower Body", + "created": "2022-06-15T07:00:00Z", + "file_name": "2022-06-15.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "B", + "exercises": [ + { + "name": "Kettlebell Swings", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 35, + "reps": 0, + "side": "" + } + ], + "rounds": 6 + }, + { + "name": "C", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Bicycles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Couch Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Day 4 Phase 4", + "description": "Intervals & Core", + "created": "2022-04-28T07:00:00Z", + "file_name": "2022-04-28.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Bike", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "B", + "exercises": [ + { + "name": "Battle Ropes Arm Wave", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 10 + }, + { + "name": "C", + "exercises": [ + { + "name": "Stepups", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Stepups", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Boat to Low Boat", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Low Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Intervals and Core Phase 1", + "description": "Intervals & Core", + "created": "2022-05-05T07:00:00Z", + "file_name": "2022-05-05.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Barbell Row", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "B", + "exercises": [ + { + "name": "Barbell Bicep Curl", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Barbell Overhead Press", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "left_side" + }, + { + "name": "Single-Leg Dumbbell Rows", + "duration": 30, + "reps": 12, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Press", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Cross-body Dumbbell Hammer Curl", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Tricep Extension", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "D", + "exercises": [ + { + "name": "Med Ball Rotational Slams", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + }, + { + "name": "Alternating V-Up", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 10, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Upper Body Phase 1", + "description": "Upper Body", + "created": "2022-06-03T07:00:00Z", + "file_name": "2022-06-03.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Hinge", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 8, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Seesaw Lunges", + "duration": 30, + "reps": 8, + "side": "left_side" + }, + { + "name": "Seesaw Lunges", + "duration": 30, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 8, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 25, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 120, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 5 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.4", + "description": "Lower Body", + "created": "2023-02-04T08:00:00Z", + "file_name": "2023-02-04.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "World's Greatest Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Airplanes", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Arm Circles Backward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Circles Forward", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Inchworms", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "High Knees", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + }, + { + "name": "A", + "exercises": [ + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Dumbbell Goblet Split Squats", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "left_arm" + }, + { + "name": "Dumbbell Rows", + "duration": 30, + "reps": 10, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "B", + "exercises": [ + { + "name": "Dumbbell Deadlift", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "left_arm" + }, + { + "name": "Bent Over Single-Arm Dumbbell Tricep Kickback", + "duration": 30, + "reps": 12, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "C", + "exercises": [ + { + "name": "Alternating Bicep Curls", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Reverse Alternating Goblet Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher ", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Pigeon Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + } + ], + "name": "Total Body Phase 2", + "description": "Total Body", + "created": "2022-05-13T07:00:00Z", + "file_name": "2022-05-13.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "Extended High Plank", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Stability Ball Stir the Pot", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Dumbbell Waiter's Carry", + "duration": 35, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 15, + "reps": 0, + "side": "" + }, + { + "name": "Straight Leg Crunch", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Intense Side Stretch", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Intense Side Stretch", + "duration": 35, + "reps": 0, + "side": "right_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Extended Side Angle Pose", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Cat Camel", + "duration": 35, + "reps": 0, + "side": "" + }, + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 35, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 35, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Hamstring Stretch", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 35, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Standing Ankle Flexion", + "duration": 35, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Bent Over YTW", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 1 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2023-03-29T07:00:00Z", + "file_name": "2023-03-29.json" + }, + { + "supersets": [ + { + "name": "Warm-Up", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Lateral Lunge with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Trunk Twist", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Barbell Deadlift", + "exercises": [ + { + "name": "Barbell Deadlift", + "duration": 30, + "reps": 10, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Hinge", + "exercises": [ + { + "name": "Dumbbell Glute Bridge", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 10, + "side": "left_leg" + }, + { + "name": "Single-Leg Bench Hip Thrust", + "duration": 30, + "reps": 10, + "side": "right_leg" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Lunge ", + "exercises": [ + { + "name": "Seesaw Lunges", + "duration": 30, + "reps": 8, + "side": "left_side" + }, + { + "name": "Seesaw Lunges", + "duration": 30, + "reps": 8, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "2 Dumbbell Lateral Lunges", + "duration": 30, + "reps": 12, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Finisher", + "exercises": [ + { + "name": "Stability Ball Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + }, + { + "name": "Rowing", + "duration": 120, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 20, + "reps": 0, + "side": "" + } + ], + "rounds": 4 + }, + { + "name": "Cool Down", + "exercises": [ + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Side Lying Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + } + ], + "rounds": 1 + } + ], + "name": "Lower Body P.1", + "description": "Lower Body", + "created": "2023-01-14T08:00:00Z", + "file_name": "2023-01-14.json" + }, + { + "supersets": [ + { + "name": "Core", + "exercises": [ + { + "name": "High Plank", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Side Plank", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Mountain Climbers", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Single-Arm Dumbbell Suitcase Carry", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Recover", + "duration": 30, + "reps": 0, + "side": "" + } + ], + "rounds": 3 + }, + { + "name": "Mobility ", + "exercises": [ + { + "name": "Butterfly Stretch", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Cat Camel", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "left_arm" + }, + { + "name": "Arm Sweep Stretch", + "duration": 30, + "reps": 0, + "side": "right_arm" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "left_leg" + }, + { + "name": "Kneeling Quadriceps Stretch", + "duration": 30, + "reps": 0, + "side": "right_leg" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Quadruped Adductor Stretch with Thoracic Rotation", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 1 + }, + { + "name": "Mobility", + "exercises": [ + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Standing Adductor Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + }, + { + "name": "Half Forward Fold", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Hip Cradles", + "duration": 30, + "reps": 0, + "side": "" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "left_side" + }, + { + "name": "Kneeling Stability Ball Lat Stretch", + "duration": 30, + "reps": 0, + "side": "right_side" + } + ], + "rounds": 2 + } + ], + "name": "Mobility & Core", + "description": "Mobility & Core", + "created": "2022-12-17T08:00:00Z", + "file_name": "2022-12-17.json" } ] \ No newline at end of file