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"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 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"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 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"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": 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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": 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"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": 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"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, 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"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": [ { 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}, { "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": 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"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": "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 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}, { "name": "Recover", "duration": 15, "reps": 0, "side": "" } ], "rounds": 3 }, { "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.2", "description": "Lower Body", "created": "2023-08-01T07:00:00Z", "file_name": "2023-08-01.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": 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": "" }, { 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"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", 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"" } ], "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 ", 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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 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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": 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[ { "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": "" 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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 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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, 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{ "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": 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"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": "2023-08-11T07:00:00Z", "file_name": "2023-08-11.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", 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"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": 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"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": 35, "reps": 0, "side": "" }, { "name": "Recover", "duration": 15, "reps": 0, "side": "" }, { "name": "Single-Arm Dumbbell Snatch", "duration": 35, "reps": 0, "side": "left_arm" }, { "name": "Single-Arm Dumbbell Snatch", "duration": 35, "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.3", "description": "Upper Body", "created": "2023-08-07T07:00:00Z", "file_name": "2023-08-07.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 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"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 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"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": "" 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"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": [ 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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": 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"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": 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"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 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"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 }, { 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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" }, { 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"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": 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"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": "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": "2023-08-10T07:00:00Z", "file_name": "2023-08-10.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": [ { 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{ "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" }, { 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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", 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{ "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 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"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": "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": "2023-08-09T07:00:00Z", "file_name": "2023-08-09.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": 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": 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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 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} ], "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 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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": 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"" }, { "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 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"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": "" }, { 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"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", 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"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": "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": 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.3", "description": "Lower Body", "created": "2023-08-08T07:00:00Z", "file_name": "2023-08-08.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", 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"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": 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"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": "" } 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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": "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": "2023-08-04T07:00:00Z", "file_name": "2023-08-04.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 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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 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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": "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, 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"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 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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": 3 }, { "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": "2023-07-26T07:00:00Z", "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": "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": 10, "side": "left_arm" }, { "name": "Dumbbell Rows", "duration": 30, "reps": 10, "side": "right_arm" }, { "name": "Recover", "duration": 30, "reps": 0, "side": "" } ], "rounds": 4 }, { "name": "Back", "exercises": [ { "name": "Lat Pull Down Neutral Grip", "duration": 30, "reps": 10, "side": "" }, { "name": "Recover", "duration": 45, "reps": 0, "side": "" } ], "rounds": 4 }, { "name": "Shoulders", "exercises": [ { "name": "One Arm Dumbbell Z Press", "duration": 30, "reps": 10, "side": "left_arm" }, { "name": "One Arm Dumbbell Z Press", "duration": 30, "reps": 10, "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.4", "description": "Upper Body", "created": "2023-08-14T07:00:00Z", "file_name": "2023-08-14.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": "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.2", "description": "Upper Body", "created": "2023-07-31T07:00:00Z", "file_name": "2023-07-31.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": "2023-08-02T07:00:00Z", "file_name": "2023-08-02.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 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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" } ]