# django_admin_log

object_id: 1
change_message: new through import_export
action_time: 2023-07-25 15:31:18.054381
object_repr:
  Single-Arm Kettlebell Shoulder Press --------- Pull a kettlebell into the racked position on your shoulder.  Press up, rotate your palm forward, and fully extended your arm.  Lower all the way back to


object_id: 2
change_message: new through import_export
action_time: 2023-07-25 15:31:18.055273
object_repr:
  High Plank Arm Reaches --------- Start in a push-up position with your legs shoulder width apart. Take one hand off the ground and reach away from your body. Slowly lower back down and repeat on the o


object_id: 4
change_message: new through import_export
action_time: 2023-07-25 15:31:18.056683
object_repr:
  2 Dumbbell Single-Leg Deadlift --------- Holding a dumbbell in each hand, with your left leg on the ground, hinge at your hips and let your body see-saw down until you are parallel with the ground.  S


object_id: 5
change_message: new through import_export
action_time: 2023-07-25 15:31:18.057315
object_repr:
  Kneeling Dumbbell Press --------- Kneel with your left knee on the ground, grab the dumbbell with your left hand. Press the weight overhead to the ceiling keeping the weight over your elbow. Your palm


object_id: 6
change_message: new through import_export
action_time: 2023-07-25 15:31:18.057965
object_repr:
  Full Pigeon Pose --------- Start in a downward facing dog position. Bend your left knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you w


object_id: 7
change_message: new through import_export
action_time: 2023-07-25 15:31:18.058564
object_repr:
  Single-Arm Kettlebell Clean and Press --------- With a Kettlebell in your left hand, set your feet about shoulder width apart so that you are straddling the Kettlebell.  While keeping the kettlebell c


object_id: 8
change_message: new through import_export
action_time: 2023-07-25 15:31:18.059225
object_repr:
  Kneeling Dumbbell Press --------- Kneel with your right knee on the ground, grab the dumbbell with your right hand. Press the weight overhead towards the ceiling. Your palm should face forward


object_id: 10
change_message: new through import_export
action_time: 2023-07-25 15:31:18.061730
object_repr:
  High Plank Dumbbell Pull Through --------- In a high plank position, reach your right hand under your body and grab a dumbbell. Pull the dumbbell from the left side through to the right. Return to a h


object_id: 11
change_message: new through import_export
action_time: 2023-07-25 15:31:18.062426
object_repr:
  Forward Step-Down --------- Standing on a step or plate. Put your right leg out straight so your heel is at the front edge of the step. You will then lower your right heel down to the floor by pushing


object_id: 13
change_message: new through import_export
action_time: 2023-07-25 15:31:18.063694
object_repr:
  Dumbbell Incline Row --------- Adjust the incline bench up one notch.. Lie facedown with your sternum at the edge of the bench.. Lift your chest slightly,, and squeeze your elbows back to bring the du


object_id: 16
change_message: new through import_export
action_time: 2023-07-25 15:31:18.065682
object_repr:
  Seated Barbell Overhead Press --------- Sit on a bench with a bar across the front of your shoulders. Keeping your core tight, press the bar towards the ceiling until your arms are straight. Lower bac


object_id: 17
change_message: new through import_export
action_time: 2023-07-25 15:31:18.066354
object_repr:
  Hanging Knee Tucks --------- Hang from a bar with your arms fully extended. Bend your knees and bring them up and into your chest using your abs. Lower your legs back down to a fully extended position


object_id: 18
change_message: new through import_export
action_time: 2023-07-25 15:31:18.067437
object_repr:
  Front Foot Elevated Dumbbell Goblet Squat --------- Holding a dumbbell in a goblet grip, step your left leg onto a plate or low box in a lunge stance. While maintaining good posture, drop your right k


object_id: 19
change_message: new through import_export
action_time: 2023-07-25 15:31:18.068411
object_repr:
  Band Assisted Chin-Up (From Knee) --------- With a band wrapped around the bar and one of your knees, grab the bar with a shoulder width grip and palms facing towards you. Pull yourself up bringing yo


object_id: 21
change_message: new through import_export
action_time: 2023-07-25 15:31:18.069995
object_repr:
  Kettlebell Deadlift --------- Stand on your right leg while holding the kettlebell with both hands. Hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back


object_id: 24
change_message: new through import_export
action_time: 2023-07-25 15:31:18.071889
object_repr:
  Single-Arm Kettlebell Thruster --------- With your feet hip to shoulder width apart, start with a Kettlebell in your left hand and in a front rack position.  Descend into the bottom of a squat before 


object_id: 25
change_message: new through import_export
action_time: 2023-07-25 15:31:18.072502
object_repr:
  Horizontal Leg Press --------- Sit so your back is resting on the pad. Your feet should be shoulder width apart in the middle of the plate. Brace your core and bend at the knees and hips, bringing you


object_id: 27
change_message: new through import_export
action_time: 2023-07-25 15:31:18.073871
object_repr:
  Kettlebell Side Plank --------- In a high plank position, with your right hand on the ground, hold a kettlebell  in your left hand straight above your shoulder.


object_id: 28
change_message: new through import_export
action_time: 2023-07-25 15:31:18.074534
object_repr:
  Front Foot Elevated Reverse Lunges --------- Standing on a small step box or weight plate take a big step back and drop your knee down about an inch above the ground.  Drive back to standing on the bo


object_id: 31
change_message: new through import_export
action_time: 2023-07-25 15:31:18.076429
object_repr:
  Battle Ropes Arm Wave --------- In an athletic stance with core braced, violently raise and slam both arms while holding the rope. Try to move the entire rope on each slam. 


object_id: 34
change_message: new through import_export
action_time: 2023-07-25 15:31:18.078337
object_repr:
  2 Kettlebell Clean --------- Standing with feet in a shoulder width stance, grab the handles of the bells and swing them back between the legs while keeping a neutral spine.
  Extend the hips, swing the


object_id: 37
change_message: new through import_export
action_time: 2023-07-25 15:31:18.080161
object_repr:
  Barbell Bench Press --------- Grab the bar slightly wider than shoulder width.  Squeeze your shoulder back and press your feet into the ground.  Lower the bar under control until it touches your chest


object_id: 45
change_message: new through import_export
action_time: 2023-07-25 15:31:18.085167
object_repr:
  Leg Press --------- Sit in the machine so your back and head are resting on the pad. Your feet should be shoulder width apart in the middle of the plate. Brace your core and bend at the knees and hips


object_id: 48
change_message: new through import_export
action_time: 2023-07-25 15:31:18.087035
object_repr:
  Seated Single-Arm Dumbbell Overhead Press --------- Sit on a bench with a dumbbell in your left hand, resting in front of your shoulder. Keeping your core tight, press the dumbbells towards the ceilin


object_id: 49
change_message: new through import_export
action_time: 2023-07-25 15:31:18.087625
object_repr:
  Pronated Inverted Row --------- Start by gripping the bar with your hands slightly outside of shoulder width and palms facing towards your feet. Position your body in a straight line from head to heel


object_id: 50
change_message: new through import_export
action_time: 2023-07-25 15:31:18.088245
object_repr:
  Leg Extension --------- Sit on the machine so your knees are at 90 degrees and the pad is resting on your lower shins. Grasp the handles and extend your knees until your legs are straight. Lower with 


object_id: 51
change_message: new through import_export
action_time: 2023-07-25 15:31:18.088841
object_repr:
  Barbell Deadlift --------- Grab the bar with your feet hip width apart and under the barbell,  bend your knees, drop down keeping your back straight and pull the weight up


object_id: 56
change_message: new through import_export
action_time: 2023-07-25 15:31:18.091908
object_repr:
  Dumbbell Lateral Shoulder Raises --------- From a standing position with dumbbells in front of your hips and a slight bend in your elbow. Raise both dumbbells out to the side under control until they 


object_id: 57
change_message: new through import_export
action_time: 2023-07-25 15:31:18.092562
object_repr:
  Lateral Step-Ups --------- Start with a box at your left side,, and your left foot on top.. Drive your foot into the box to stand tall,, with your right knee and toe up.. Pause, then lower down under 


object_id: 60
change_message: new through import_export
action_time: 2023-07-25 15:31:18.094573
object_repr:
  Hip Hinge to Wall --------- Stand with your back to the wall, 6-8 inches away. With feet hip width apart and knees slightly bent, stick your butt back until it touches the wall. Focus on keeping your 


object_id: 63
change_message: new through import_export
action_time: 2023-07-25 15:31:18.096456
object_repr:
  Single-Arm Dumbbell Overhead Carry --------- Start by pressing a dumbbell overhead with your right arm.. Stay tall as you walk forward,, keeping your arm fully extended over head.. Be careful not to l


object_id: 64
change_message: new through import_export
action_time: 2023-07-25 15:31:18.097034
object_repr:
  Barbell Squat to Press --------- Stand tall with the bar on your back,, and feet just outside of hip width.. Push your knees apart and hips back, to squat down.. As you stand, press the bar overhead,,


object_id: 65
change_message: new through import_export
action_time: 2023-07-25 15:31:18.097573
object_repr:
  Short Lever Copenhagen Plank --------- Place the inside of your left knee on a box or bench, then raise your hips up into a side plank position on the right elbow. Keep your right leg off the ground a


object_id: 66
change_message: new through import_export
action_time: 2023-07-25 15:31:18.098094
object_repr:
  High Knees --------- Standing tall with good posture, lift your knee up to your chest. Alternate as quickly as you can.


object_id: 70
change_message: new through import_export
action_time: 2023-07-25 15:31:18.100324
object_repr:
  Barbell Step Up --------- With a barbell across your shoulders,, place your right foot on a box or bench.. Push your right foot into the box to stand,, while driving your left knee up.. Slowly lower b


object_id: 71
change_message: new through import_export
action_time: 2023-07-25 15:31:18.100852
object_repr:
  Barbell Sumo Deadlift --------- Approach the bar with your feet out wide,, and your toes turned out slightly.. Set your back and pull some tension into the bar,, to squeeze it off the ground.. Keep th


object_id: 73
change_message: new through import_export
action_time: 2023-07-25 15:31:18.102014
object_repr:
  Barbell Front Squat with Arms Crossed --------- Place the bar in front of your shoulders, resting it directly on top of your deltoids. Cross your hands over the bar, making an “X” when looked at from 


object_id: 74
change_message: new through import_export
action_time: 2023-07-25 15:31:18.102537
object_repr:
  Barbell Tricep Extension --------- With a pronated grip on the bar, bend your elbows and lower the bar just above your forehead. Press up using your triceps and extend the elbows


object_id: 75
change_message: new through import_export
action_time: 2023-07-25 15:31:18.103058
object_repr:
  Single-Arm Kettlebell Row --------- Keeping a flat back in a split stance position, hinge your torso forward so that your left shoulder is directly over a kettlebell.  From there, with your left hand,


object_id: 78
change_message: new through import_export
action_time: 2023-07-25 15:31:18.104618
object_repr:
  Lateral Step-Ups --------- Start with a box at your right side,, and your right foot on top.. Drive your foot into the box to stand tall,, with your left knee and toe up.. Pause, then lower down under


object_id: 79
change_message: new through import_export
action_time: 2023-07-25 15:31:18.105128
object_repr:
  Single-Leg Wall Sit --------- stand facing away from a wall, place your back against the wall and walk your feet out as you slide your back down the wall until your hips and knees are at right angles.


object_id: 80
change_message: new through import_export
action_time: 2023-07-25 15:31:18.105649
object_repr:
  Single-Arm Dumbbell Suitcase Deadlift --------- Start with your feet just outside your hips,, and the dumbbell in your left hand.. Hinge your hips back,, and let your shoulders forward to lower the we


object_id: 84
change_message: new through import_export
action_time: 2023-07-25 15:31:18.108005
object_repr:
  Turkish Sit-Up --------- Lie on your back with your right knee bent and left leg straight. Hold the kettlebell in your right hand above your chest. Press your left forearm down as you sit up and reach


object_id: 85
change_message: new through import_export
action_time: 2023-07-25 15:31:18.108586
object_repr:
  Battle Ropes Rope Jacks --------- Perform a jumping jack motion, with ropes in hand. Stay light on your toes and try to keep the whole rope in motion.


object_id: 87
change_message: new through import_export
action_time: 2023-07-25 15:31:18.109782
object_repr:
  Lateral Step-Down --------- Stand tall at the top of a step or a plate with your right foot off the side edge. Being sure not to reach the right foot forwards or backwards, slowly lower your body to “


object_id: 90
change_message: new through import_export
action_time: 2023-07-25 15:31:18.111579
object_repr:
  Single-Arm Cable Chest Press --------- Start in a split stance with your right foot back,, holding the handle at chest height with your right hand.. Stay tall as you punch your right arm forward.. Low


object_id: 91
change_message: new through import_export
action_time: 2023-07-25 15:31:18.112084
object_repr:
  Agility Ladder - In In Out Out --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to p


object_id: 93
change_message: new through import_export
action_time: 2023-07-25 15:31:18.113103
object_repr:
  Alternating Barbell Reverse Lunge --------- Standing tall with a barbell across your upper back, take a big step backward. Drop down until your back knee is just above the ground. Drive your front foo


object_id: 94
change_message: new through import_export
action_time: 2023-07-25 15:31:18.113725
object_repr:
  Pronated Dumbbell Wrist Curl --------- Seated with your elbow at a right angle on a table, your left hand off of the edge. palm is up toward the floor. curl the back of your hand toward your wrist 


object_id: 95
change_message: new through import_export
action_time: 2023-07-25 15:31:18.114295
object_repr:
  Single-Arm Kettlebell Clean --------- With a Kettlebell in your right hand, set your feet about shoulder width apart so that you are straddling the Kettlebell.  While keeping the kettlebell close, hin


object_id: 97
change_message: new through import_export
action_time: 2023-07-25 15:31:18.115373
object_repr:
  Pec Deck --------- Sit with your back firmly against the pad with the handles mid chest high. Grasp the handles with palms facing forward. Bring your hands together maintaining good posture and a soft


object_id: 99
change_message: new through import_export
action_time: 2023-07-25 15:31:18.116481
object_repr:
  Alternating Bodyweight Step-Up --------- Stand tall and step one foot onto the box. Drive your foot into the box to stand all the way up. Step back off the box under control. Repeat with the opposite 


object_id: 100
change_message: new through import_export
action_time: 2023-07-25 15:31:18.117062
object_repr:
  Seesaw Lunges --------- Step back and drop into a reverse lunge.  Then drive up without putting your foot on the ground and drop into a forward lunge.  Then press back to feet together.


object_id: 101
change_message: new through import_export
action_time: 2023-07-25 15:31:18.117624
object_repr:
  Chest Supported Row --------- Sit down on the bench, place your feet on the foot plates, resting your your chest on the upright pad. Grasp each handle and pull towards you, focusing on good posture. R


object_id: 102
change_message: new through import_export
action_time: 2023-07-25 15:31:18.118148
object_repr:
  Plate Lat Pull Down --------- Sit down so your shins are close to vertical and thighs are firmly pressed in to the pad. Grasp both handles and pull them down until each handle is just above shoulder h


object_id: 106
change_message: new through import_export
action_time: 2023-07-25 15:31:18.120367
object_repr:
  Neutral Grip Dumbbell Wrist Curl --------- Seated with your elbow at a right angle on a table, your left hand off of the edge. pinky finger is toward the floor. curl your thumb toward your wrist


object_id: 107
change_message: new through import_export
action_time: 2023-07-25 15:31:18.120880
object_repr:
  Lying EZ Bar Tricep Extension --------- Start by resting your head and back on the bench with your feet flat on the ground. With your arms pressed straight off of your chest, bend at your elbows, and 


object_id: 108
change_message: new through import_export
action_time: 2023-07-25 15:31:18.121400
object_repr:
  Pronated Dead Hang --------- Grip the bar with your hands slightly outside of shoulder width and your palms facing forward. Hang with your body in a straight line and your feet slightly in front of yo


object_id: 109
change_message: new through import_export
action_time: 2023-07-25 15:31:18.121934
object_repr:
  Stability Ball Single-Leg Curl --------- Place your left heel on a stability ball while the right leg is in at 90 degrees.  With your palms pressing into the ground, bridge up and curl the ball in.  S


object_id: 112
change_message: new through import_export
action_time: 2023-07-25 15:31:18.123451
object_repr:
  Suspension Tricep Press --------- Grab the handles with your arms completely extended and your feet a few inches behind your hips. Bring your arms up to ninety degrees and press back to fully extendin


object_id: 113
change_message: new through import_export
action_time: 2023-07-25 15:31:18.123990
object_repr:
  2 Kettlebell Clean to Racked Squat to Overhead Press --------- Standing with feet in a shoulder width stance, grab the handles of the bells and swing them back between the legs while keeping a neutral


object_id: 115
change_message: new through import_export
action_time: 2023-07-25 15:31:18.125121
object_repr:
  Dumbbell Goblet Step-Ups --------- Holding a dumbbell in a goblet grip, place your left foot on a box in front of you. Shift weight into your left leg and stand up tall on the box. Slowly lower your r


object_id: 116
change_message: new through import_export
action_time: 2023-07-25 15:31:18.125627
object_repr:
  Single-Arm Kettlebell Rack Carry --------- Start with a Kettlebell in your left hand and in a front rack position.  While bracing and staying upright, walk for the prescribed duration or distance.


object_id: 117
change_message: new through import_export
action_time: 2023-07-25 15:31:18.126216
object_repr:
  Cable Single-Arm Reach and Row --------- Start on your left leg,, with the handle in your right hand.. Hinge your left hip back,, and reach forward with your right arm.. Pull your right elbow back,, a


object_id: 118
change_message: new through import_export
action_time: 2023-07-25 15:31:18.126772
object_repr:
  Dumbbell Goblet Step-Ups --------- Holding a dumbbell in a goblet grip, place your right foot on a box in front of you. Shift weight into your right leg and stand up tall on the box. Slowly lower your


object_id: 122
change_message: new through import_export
action_time: 2023-07-25 15:31:18.128852
object_repr:
  Modified High Plank --------- Place your hands on an elevated surface and set up in a high plank position,, keep your body in a straight line and core tight to hold this position.


object_id: 124
change_message: new through import_export
action_time: 2023-07-25 15:31:18.129895
object_repr:
  Single-Arm Kettlebell Clean --------- With a Kettlebell in your left hand, set your feet about shoulder width apart so that you are straddling the Kettlebell.  While keeping the kettlebell close, hing


object_id: 126
change_message: new through import_export
action_time: 2023-07-25 15:31:18.131052
object_repr:
  Band Assisted Chin-Up (From Foot) --------- With a band wrapped around the bar and one of your feet, grab the bar with a shoulder width grip and palms facing towards you. Pull yourself up bringing you


object_id: 127
change_message: new through import_export
action_time: 2023-07-25 15:31:18.131579
object_repr:
  2 Kettlebell Push Press --------- Stand with feet in a shoulder width stance and kettlebells in the front rack position. 
  Dip quickly at the knees into a quarter squat and then explode straight up as 


object_id: 128
change_message: new through import_export
action_time: 2023-07-25 15:31:18.132077
object_repr:
  Assisted Pull-Ups --------- If using a superband, put one knee in the loop, otherwise step on the assistance lever.  Pull your chest up to the bar and lower back under control.  Try to keep your body 


object_id: 132
change_message: new through import_export
action_time: 2023-07-25 15:31:18.134143
object_repr:
  Dips with Hip Extension --------- Perform a tricep dip on a bench, at the top of the movement when you've completed a dip, thrust your hips forward


object_id: 133
change_message: new through import_export
action_time: 2023-07-25 15:31:18.134719
object_repr:
  Deficit Barbell Deadlift --------- While standing on a plate, grab the bar with your feet hip width, knees bent, and back flat. Pull the bar up to a standing position 


object_id: 134
change_message: new through import_export
action_time: 2023-07-25 15:31:18.135256
object_repr:
  One Arm Kettlebell Swings --------- With the kettlebell in your right hand and a flat back, hike the kettlebell back just above your knees.  Snap your hips and stand up tall to get the kettlebell to f


object_id: 135
change_message: new through import_export
action_time: 2023-07-25 15:31:18.135777
object_repr:
  Med Ball Slam to Vertical Jump --------- Reach the ball fully overhead, extending your arms and pressing up to the balls of your feet. Slam the ball into the ground, by lowering into a squat position 


object_id: 136
change_message: new through import_export
action_time: 2023-07-25 15:31:18.136285
object_repr:
  Resistance Band 90-90 External Rotation to Overhead Press --------- Stand with your toes pointed straight ahead and your elbows at a 90-degree angle. Start with your hands directly in front of your el


object_id: 137
change_message: new through import_export
action_time: 2023-07-25 15:31:18.136807
object_repr:
  Battle Ropes Burpee Slam --------- Perform a burpee by hitting your chest on the ground and jumping back to an athletic stance. While you stand up, grab the ropes and extend arms overhead, then slam t


object_id: 139
change_message: new through import_export
action_time: 2023-07-25 15:31:18.137851
object_repr:
  Single-Arm Dumbbell Suitcase Carry --------- Hold the dumbbell in your left hand.. Stay tall and keep your core tight,, as you walk forward.. Be careful not to lean to the side as you walk..


object_id: 140
change_message: new through import_export
action_time: 2023-07-25 15:31:18.138428
object_repr:
  Modified Pigeon Pose with Single-Arm Reach --------- Start in a downward facing dog position. Bend your left knee and bring that leg forward as if you were going to step into a lunge. Instead of placi


object_id: 141
change_message: new through import_export
action_time: 2023-07-25 15:31:18.138940
object_repr:
  Isometric Goblet Squat --------- Start with your feet just outside hip width,, holding a kettlebell with both hands into your chest.. Sit your hips down and back into the bottom of a squat.. Keep your


object_id: 142
change_message: new through import_export
action_time: 2023-07-25 15:31:18.139473
object_repr:
  Single-Arm Dumbbell Suitcase Carry --------- Hold the dumbbell in your right hand.. Stay tall and keep your core tight,, as you walk forward.. Be careful not to lean to the side as you walk..


object_id: 144
change_message: new through import_export
action_time: 2023-07-25 15:31:18.140711
object_repr:
  Frog Pump --------- Lay flat on your back and place the bottoms of your feet together with knees bent to 90 degrees. From here press the sides of your feet into the ground and lift your hips up. Slowl


object_id: 145
change_message: new through import_export
action_time: 2023-07-25 15:31:18.141216
object_repr:
  Standing Miniband 3-Position Tap --------- Standing with a mini band above your knees, get into an athletic stance with a slight squat. Then you will tap your left foot to the 11 o'clock position then


object_id: 146
change_message: new through import_export
action_time: 2023-07-25 15:31:18.141731
object_repr:
  Suspension Superman --------- Kneel on the ground. Hold the handles with your palms facing away from your body. Allow your body to fall forward while keeping your arms straight.


object_id: 147
change_message: new through import_export
action_time: 2023-07-25 15:31:18.142228
object_repr:
  Agility Ladder - 2 Feet In Each --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to 


object_id: 148
change_message: new through import_export
action_time: 2023-07-25 15:31:18.142777
object_repr:
  Med Ball Squat to Throw --------- Start with the ball at your chest.. Keep your chest up,, as you squat down.. Drive your feet into the ground to stand up and explosively throw the ball overhead.. Cat


object_id: 149
change_message: new through import_export
action_time: 2023-07-25 15:31:18.143335
object_repr:
  Dumbbell Split Squats --------- Start by kneeling with your right knee down, directly under your hip,, and your left shin vertical.. Stay tall as you stand straight up.. Lower until just before your k


object_id: 150
change_message: new through import_export
action_time: 2023-07-25 15:31:18.143847
object_repr:
  Dumbbell Split Squats --------- Start by kneeling with your left knee down, directly under your hip,, and your right shin vertical.. Stay tall as you stand straight up.. Lower until just before your k


object_id: 151
change_message: new through import_export
action_time: 2023-07-25 15:31:18.144359
object_repr:
  Resistance Band Rear Foot Elevated Split Squat --------- Stand with your right foot on an elevated surface and your left foot flat on the ground. Position the band securely underneath your left foot a


object_id: 152
change_message: new through import_export
action_time: 2023-07-25 15:31:18.144931
object_repr:
  Dumbbell Romanian Deadlift to Row --------- Holding a dumbbell in each hand, hinge at your hips, continue until your back is nearly parallel to the ground. Hold this position and perform a row with bo


object_id: 153
change_message: new through import_export
action_time: 2023-07-25 15:31:18.145446
object_repr:
  Dumbbell Single-Leg Deadlift --------- Holding the dumbbell in the same hand as the leg that is off the ground, hinge at your hips and let your body see-saw down until you are parallel with the ground


object_id: 154
change_message: new through import_export
action_time: 2023-07-25 15:31:18.145964
object_repr:
  Modified Foam Roll Push-Ups --------- Place the foam roll under your legs and perform a pushup with your elbows tucked in and core tight. To make it easier, place the foam roll above the knees for mor


object_id: 156
change_message: new through import_export
action_time: 2023-07-25 15:31:18.147099
object_repr:
  Kneeling Med Ball Lifts --------- Kneel down with your right foot laces down on the floor and your left foot laces up, sole down. Hold the med ball out with your arms extended. Lift the med ball from 


object_id: 157
change_message: new through import_export
action_time: 2023-07-25 15:31:18.147655
object_repr:
  Step-Up Knee Drives --------- Standing in front of a box,, step up with one foot,, with your weight in your front leg,, drive the box through the ground,, simultaneously sweep the back leg up to reach


object_id: 160
change_message: new through import_export
action_time: 2023-07-25 15:31:18.149234
object_repr:
  Single-Arm Dumbbell Incline Bench Press --------- Grab one dumbbell and lay on an incline bench.  With your palm forward press the dumbbell straight up.  Lower under control just before it touches you


object_id: 163
change_message: new through import_export
action_time: 2023-07-25 15:31:18.150821
object_repr:
  Straight Leg Bicycles --------- Start with your hands behind your head, fingers interlocked and legs straight up, bottoms of your feet points towards the ceiling. Slowly lower one leg and turn to the 


object_id: 166
change_message: new through import_export
action_time: 2023-07-25 15:31:18.152448
object_repr:
  Seated Chest Press --------- Sit with your back pressed firmly in to the back rest. The handles should be mid-chest high. Press the handles away and lower back with control.


object_id: 167
change_message: new through import_export
action_time: 2023-07-25 15:31:18.152959
object_repr:
  Cable Tricep Pushdown with Rope --------- Establish a firm grip on the rope and extend your elbows using your triceps until elbows are locked out and hands are by your side. Slowly bend the elbow and 


object_id: 169
change_message: new through import_export
action_time: 2023-07-25 15:31:18.154021
object_repr:
  Seated Back Supported Single-Arm Dumbbell Overhead Press --------- Sit with your back against the bench and a dumbbell in your left hand, resting  in front of your shoulder. Press it above your head, 


object_id: 171
change_message: new through import_export
action_time: 2023-07-25 15:31:18.155086
object_repr:
  Seated Shoulder Press --------- Sit with your back pressed firmly in to the back rest. The handles should be shoulder height. Press the handles up while maintaining good posture. Lower back with contr


object_id: 172
change_message: new through import_export
action_time: 2023-07-25 15:31:18.155613
object_repr:
  Seated Leg Curl --------- Sit with your legs straight. Your calves should rest on the roller pad just above your ankles. Grasp the support handles and drive your feet towards your glutes. Raise back u


object_id: 174
change_message: new through import_export
action_time: 2023-07-25 15:31:18.156755
object_repr:
  Seated Calf Raise --------- Place the ball of your feet on the feet plate provided, your knees should be a tight fit under the knee pad. Push your feet in to the plate and extend your ankles. Lower wi


object_id: 175
change_message: new through import_export
action_time: 2023-07-25 15:31:18.157258
object_repr:
  Turkish Sit-Up --------- Lie on your back with your left knee bent and right leg straight. Hold the kettlebell in your left hand above your chest. Press your right forearm down as you sit up and reach


object_id: 176
change_message: new through import_export
action_time: 2023-07-25 15:31:18.157769
object_repr:
  Kettlebell Goblet Squats --------- Grab the kettlebell by the horns and snap it up to your chest.  Wear it like a superman logo and drop into a squat with hips back and chest up.  Drive up to standing


object_id: 177
change_message: new through import_export
action_time: 2023-07-25 15:31:18.158273
object_repr:
  Single-Arm Chest Supported Row --------- Sit down on the bench, place your feet on the foot plates, resting your chest on the upright pad. Grasp the left handle and pull towards you, focusing on good 


object_id: 178
change_message: new through import_export
action_time: 2023-07-25 15:31:18.158792
object_repr:
  Barbell Russian Good Morning --------- Stand tall on your left leg with the bar across your back.. Keeping a slight bend in your left knee, reach your hip back,, and extend your right leg behind you..


object_id: 180
change_message: new through import_export
action_time: 2023-07-25 15:31:18.159947
object_repr:
  Reverse Fly --------- Sit with your chest firmly against the pad with the handles mid chest high. Grasp the handles with palms facing each other. Pull your hands apart, squeezing your shoulder blades 


object_id: 182
change_message: new through import_export
action_time: 2023-07-25 15:31:18.161130
object_repr:
  Barbell Roll Out --------- Grip the bar at shoulder width and slowly roll the bar away from you, while keeping your core braced and back flat. Once fully extended, use your core, lats and hips to roll


object_id: 184
change_message: new through import_export
action_time: 2023-07-25 15:31:18.162293
object_repr:
  Single-Arm Dumbbell Overhead Carry --------- Start by pressing a dumbbell overhead with your left arm.. Stay tall as you walk forward,, keeping your arm fully extended over head.. Be careful not to le


object_id: 185
change_message: new through import_export
action_time: 2023-07-25 15:31:18.162847
object_repr:
  2-Step Wall March --------- Keeping a tall posture, lean forward with both arms straight ahead, palms on the wall. 
  While pushing your toes back through the floor, drive one knee up towards your ribs


object_id: 188
change_message: new through import_export
action_time: 2023-07-25 15:31:18.164858
object_repr:
  Quick Feet Forward and Back --------- Start in an athletic stance. Quickly jump forward and back over an imaginary line.


object_id: 190
change_message: new through import_export
action_time: 2023-07-25 15:31:18.166098
object_repr:
  Barbell Shrug --------- Squeeze your shoulders up and back while keeping the bar close to your body. Lower the bar with control to resting position. 


object_id: 192
change_message: new through import_export
action_time: 2023-07-25 15:31:18.167315
object_repr:
  Barbell Staggered Romanian Deadlift --------- Start in staggered stance so your left leg is forward. Keep the majority of your weight on your left leg. Hinge your hips back and let the bar slide down 


object_id: 194
change_message: new through import_export
action_time: 2023-07-25 15:31:18.168516
object_repr:
  Barbell Snatch Grip High Pull --------- In a wide snatch grip, hinge from the hips until the bar is just above the knee. Explosively extend knees hips and ankle while keeping the bar close to the body


object_id: 195
change_message: new through import_export
action_time: 2023-07-25 15:31:18.169129
object_repr:
  Barbell Split Jerk --------- In a front rack position, slightly bend the knees to drop your hips, then explosively drive up with knees hips and ankle into the bar. As the bar leaves your shoulders, pu


object_id: 198
change_message: new through import_export
action_time: 2023-07-25 15:31:18.170706
object_repr:
  Single-Arm Plate Lat Pull Down --------- Sit down so your shins are close to vertical and thighs are firmly pressed in to the pad. Grasp the left handle and pull it down until the handle is just above


object_id: 202
change_message: new through import_export
action_time: 2023-07-25 15:31:18.172919
object_repr:
  Single-Arm Landmine Row --------- With a flat back in a bent over position, hold near the end of a barbell with your left hand.  Pull the barbell towards your torso while keeping you shoulder in a goo


object_id: 204
change_message: new through import_export
action_time: 2023-07-25 15:31:18.174124
object_repr:
  Battle Ropes Alternating Arm Wave --------- In an athletic stance with core braced, violently raise and slam one arm at a time. Try to move the entire rope on each slam. 


object_id: 205
change_message: new through import_export
action_time: 2023-07-25 15:31:18.174836
object_repr:
  Break Dancer --------- Starting in a bear position, bring one leg off the ground and kick through under your body and touch that foot with the opposite hand. Return to starting bear position and repea


object_id: 206
change_message: new through import_export
action_time: 2023-07-25 15:31:18.175574
object_repr:
  Bent Over Single-Arm Dumbbell Tricep Kickback --------- While keeping a flat back in a bent over position, extend your left elbow behind you with your tricep. Slowly lower the weight back to starting 


object_id: 208
change_message: new through import_export
action_time: 2023-07-25 15:31:18.176901
object_repr:
  Single-Arm Seated Chest Press --------- Sit with your back pressed firmly in to the back rest. Grasp the handle with your left hand, it should be mid-chest high. Press the handle away and bring back w


object_id: 209
change_message: new through import_export
action_time: 2023-07-25 15:31:18.177544
object_repr:
  Bent Over Single-Arm Dumbbell Tricep Kickback --------- While keeping a flat back in a bent over position, extend your right elbow behind you with your tricep. Slowly lower the weight back to starting


object_id: 210
change_message: new through import_export
action_time: 2023-07-25 15:31:18.178121
object_repr:
  Cable Single-Arm Reach and Row --------- Start on your right leg,, with the handle in your left hand.. Hinge your right hip back,, and reach forward with your left arm.. Pull your left elbow back,, an


object_id: 211
change_message: new through import_export
action_time: 2023-07-25 15:31:18.178673
object_repr:
  Battle Ropes Double Dutch --------- In an athletic stance with core braced, criss cross the ropes in a horizontal motion, changing which hand is on top each rep. Try to make the entire rope move.


object_id: 212
change_message: new through import_export
action_time: 2023-07-25 15:31:18.179219
object_repr:
  Supine Pec Stretch - T --------- Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor.


object_id: 213
change_message: new through import_export
action_time: 2023-07-25 15:31:18.179755
object_repr:
  Single-Arm Seated Shoulder Press --------- Sit with your back pressed firmly in to the back rest. The handles should be shoulder height. Press the left handle up while maintaining good posture. Lower 


object_id: 214
change_message: new through import_export
action_time: 2023-07-25 15:31:18.180292
object_repr:
  Copenhagen Plank --------- Place left leg on the box or bench, then raise your hips up into a side plank position on the right elbow while keeping the left right off the ground. Maintain a tight core.


object_id: 217
change_message: new through import_export
action_time: 2023-07-25 15:31:18.182053
object_repr:
  Landmine Single-Leg Deadlift --------- Hold the end of the barbell in your right hand while standing on your left foot with your right foot in the air. Hinge forward at the hips so your chest lowers t


object_id: 218
change_message: new through import_export
action_time: 2023-07-25 15:31:18.182595
object_repr:
  Hanging Runners --------- Grab onto the handles and hold yourself at the top. Make sure your feet are off the ground. Slowly bring your left knee up towards your chest. Once you lower that leg back do


object_id: 219
change_message: new through import_export
action_time: 2023-07-25 15:31:18.183150
object_repr:
  Dumbbell Step-Ups - Alternating --------- Drive your foot into the box or bench until you reach a full standing position.  Sink your hips back and lower under control to the start


object_id: 220
change_message: new through import_export
action_time: 2023-07-25 15:31:18.183702
object_repr:
  Alternating Step-Through Med Ball Chest Pass --------- Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Step forward 


object_id: 221
change_message: new through import_export
action_time: 2023-07-25 15:31:18.184591
object_repr:
  Barbell Snatch Grip Romanian Deadlift --------- In a wide snatch grip, hinge from the hips and slightly bend the knees. Hinge as far as you can while keeping the back flat and tension in the hamstring


object_id: 222
change_message: new through import_export
action_time: 2023-07-25 15:31:18.185185
object_repr:
  2 Kettlebell Thruster --------- Stand with feet in a shoulder width stance and kettlebells in the front rack position. 
  Squat straight down under control, then drive your feet into the ground to stand


object_id: 223
change_message: new through import_export
action_time: 2023-07-25 15:31:18.185785
object_repr:
  Chaturanga --------- Exhale to lower towards the floor. Inhale to press through the arms, lift the chest from the floor and tighten the legs. Exhale to press back, sending the hips upward into downwar


object_id: 225
change_message: new through import_export
action_time: 2023-07-25 15:31:18.186897
object_repr:
  Cross-body Dumbbell Hammer Curl --------- Start with palms facing each other and the dumbbells at your side. Bend one elbow and curl the dumbbell up, while keeping the palm close to the body. Slowly r


object_id: 227
change_message: new through import_export
action_time: 2023-07-25 15:31:18.187931
object_repr:
  Bodyweight Tricep Extension --------- With hands firmly on a bench or box, slowly bend your elbows and lower your torso. Once your forehead is almost touching, drive yourself back to the starting posi


object_id: 231
change_message: new through import_export
action_time: 2023-07-25 15:31:18.190343
object_repr:
  Single-Leg Horizontal Leg Press --------- Sit so your back is resting on the pad. Place your left foot on the plate. Brace your core and bend at the knee and hip, brining your left knee in towards you


object_id: 232
change_message: new through import_export
action_time: 2023-07-25 15:31:18.190965
object_repr:
  Couch Stretch --------- In a tall half kneeling position, place your left foot on a bench or box behind you. Squeeze left glute and keep back flat as your hips slide forward and engage a stretch in th


object_id: 237
change_message: new through import_export
action_time: 2023-07-25 15:31:18.194048
object_repr:
  Kettlebell Suitcase Carry --------- Hold the Kettlebell in your left hand. Stay tall and keep your core tight as you walk forward. Be careful not to lean to the side as you walk


object_id: 238
change_message: new through import_export
action_time: 2023-07-25 15:31:18.194636
object_repr:
  One Arm Kettlebell Swings --------- With the kettlebell in your right hand and a flat back, hike the kettlebell back just above your knees.  Snap your hips forward and stand up tall to get the kettleb


object_id: 240
change_message: new through import_export
action_time: 2023-07-25 15:31:18.195791
object_repr:
  Dumbbell Glute Bridge --------- Laying flat on your back with knees bent and a dumbbell on your hips, press into your heels and lift your hips and low back off the ground. Slowly return to ground. 


object_id: 241
change_message: new through import_export
action_time: 2023-07-25 15:31:18.196418
object_repr:
  Prone Leg Curl --------- Lie face down with your legs straight. The roller pad should rest just above the heels. Grasp the support handles and drive your feet towards your glutes. Lower with control.


object_id: 242
change_message: new through import_export
action_time: 2023-07-25 15:31:18.197036
object_repr:
  Dumbbell High Plank Row to Power Clean and Push Press --------- Holding a dumbbell in each hand in a high plank position, row each bell one at a time, then jump feet forward and perform a power clean 


object_id: 243
change_message: new through import_export
action_time: 2023-07-25 15:31:18.199437
object_repr:
  Hollow Hold with Bent Legs --------- Lie flat on your back with knees up at 90 degrees, contract the abs by pulling the belly button towards the floor. Start with your arms above your head, your head 


object_id: 244
change_message: new through import_export
action_time: 2023-07-25 15:31:18.200163
object_repr:
  Dumbbell Goblet Split Squats --------- Holding a dumbbell in a goblet grip, step your left leg forward into a lunge stance.  While maintaining good posture, drop your right knee down until it almost t


object_id: 245
change_message: new through import_export
action_time: 2023-07-25 15:31:18.200843
object_repr:
  Dumbbell Goblet Lateral Step-Up --------- Holding a dumbbell in a goblet grip, place your left foot on a box on your left side. Shift weight into your left leg and stand up tall on the box. Slowly low


object_id: 246
change_message: new through import_export
action_time: 2023-07-25 15:31:18.201363
object_repr:
  Resistance Band-Held Rear Foot Elevated Split Squat --------- Rest your right foot onto a box or bench, holding the end of a resistance band in each hand, and your left foot standing on the band. Lowe


object_id: 247
change_message: new through import_export
action_time: 2023-07-25 15:31:18.201877
object_repr:
  Single-Leg Leg Press --------- Sit in the machine so your back and head are resting on the pad. Place your left foot on the plate. Brace your core and bend at the knee and hip, lowering your left knee


object_id: 248
change_message: new through import_export
action_time: 2023-07-25 15:31:18.202426
object_repr:
  Dumbbell Goblet Lateral Step-Up --------- Holding a dumbbell in a goblet grip, place your right foot on a box on your right side. Shift weight into your right leg and stand up tall on the box. Slowly 


object_id: 249
change_message: new through import_export
action_time: 2023-07-25 15:31:18.202961
object_repr:
  Single-Leg Leg Extension --------- Sit on the machine so your knees are at 90 degrees and the pad is at the top part of of your shins. Grasp the handles and extend your left knee until your leg is str


object_id: 250
change_message: new through import_export
action_time: 2023-07-25 15:31:18.203522
object_repr:
  Dumbbell YTW --------- Lie face down with your arms overhead with light dumbbells in each hand and thumbs up. With arms in a Y shape, squeeze your shoulder blades to lift your arms off the ground. Ret


object_id: 251
change_message: new through import_export
action_time: 2023-07-25 15:31:18.204104
object_repr:
  Dumbbell Step-Ups --------- Drive your foot into the box or bench until you reach a full standing position.  Sink your hips back and lower under control to the start


object_id: 252
change_message: new through import_export
action_time: 2023-07-25 15:31:18.204683
object_repr:
  Dumbbell Reverse Curl --------- Holding dumbbells with palms down, bend the elbow and curl the dumbbells while keeping palms down. Slowly return to starting position 


object_id: 255
change_message: new through import_export
action_time: 2023-07-25 15:31:18.206601
object_repr:
  Single-Arm Offset Kettlebell Front Squat --------- Start with your feet just outside of hip width,, and one kettlebell racked at your left shoulder.. Sit your hips down and back to squat.. Drive the g


object_id: 256
change_message: new through import_export
action_time: 2023-07-25 15:31:18.207271
object_repr:
  Foam Roller Wall Slide --------- Keep pressure on the foam roller as you slide your arms up and down the wall. Try to fully extend the arms overhead without shrugging your shoulders up. 


object_id: 257
change_message: new through import_export
action_time: 2023-07-25 15:31:18.208023
object_repr:
  Dumbbell Split Jumps --------- With dumbbells in each hand, start in the bottom of a lunge with your left leg forward. Explosively jump up and land softly back in a lunge stance. 


object_id: 259
change_message: new through import_export
action_time: 2023-07-25 15:31:18.209178
object_repr:
  Dumbbell Shrug --------- With dumbbells at your side, squeeze your shoulders up and back. Lower the bells with control to resting position. 


object_id: 260
change_message: new through import_export
action_time: 2023-07-25 15:31:18.209810
object_repr:
  Dumbbell Squat to Curl and Press --------- With dumbbells at your side, squat down and up, then curl the bells to shoulder height, then press overhead. Slowly lower the bells back to starting position


object_id: 263
change_message: new through import_export
action_time: 2023-07-25 15:31:18.211703
object_repr:
  Front Plank Resistance Band Rows --------- While holding a low plank on your right elbow, grab a band with your left arm fully extended. Drive your left elbow down to your side to pull the band, while


object_id: 264
change_message: new through import_export
action_time: 2023-07-25 15:31:18.212242
object_repr:
  Glute Bridge with Med Ball Squeeze --------- With a med ball between your knees, perform a bridge movement. Constantly squeeze the ball with your knees. Lower back down to the ground.


object_id: 265
change_message: new through import_export
action_time: 2023-07-25 15:31:18.212751
object_repr:
  Half Kneeling Med Ball Rotational Throw --------- With a med ball, get in to a kneeling position. Keeping a slight bend in the elbow, rotate away from the wall and then throw the ball against the wall


object_id: 266
change_message: new through import_export
action_time: 2023-07-25 15:31:18.213265
object_repr:
  Single-Leg Prone Leg Curl --------- Lie face down with your legs straight. The roller pad should rest just above your left heel, place your right foot on top of the pad. Grasp the support handles and 


object_id: 268
change_message: new through import_export
action_time: 2023-07-25 15:31:18.214344
object_repr:
  High Plank Kettlebell Pull Through --------- In a high plank position, reach your right hand under your body and grab a kettlebell. Pull the kettlebell from the left side through to the right. Return 


object_id: 269
change_message: new through import_export
action_time: 2023-07-25 15:31:18.214878
object_repr:
  Front Foot Elevated Kettlebell Goblet Split Squat --------- Holding a kettlebell in a goblet grip, step your left leg onto a plate or low box in a lunge stance. While maintaining good posture, drop yo


object_id: 273
change_message: new through import_export
action_time: 2023-07-25 15:31:18.217248
object_repr:
  Kettlebell Farmer Carry --------- Hold a kettlebell in each hand. Walk forward while maintaining good posture.


object_id: 274
change_message: new through import_export
action_time: 2023-07-25 15:31:18.217996
object_repr:
  Isometric Bear Crawl Kettlebell Pull-Through --------- In a bear crawl position, reach your right hand under your body and grab a kettlebell. Pull the kettlebell from the left side through to the righ


object_id: 275
change_message: new through import_export
action_time: 2023-07-25 15:31:18.218650
object_repr:
  Isometric Bear Crawl Kick-Through to Bicycle --------- In a bear crawl position, place one hand on your head, bring your opposite knee up to touch your elbow. Return to a bear crawl again. Repeat for 


object_id: 276
change_message: new through import_export
action_time: 2023-07-25 15:31:18.219194
object_repr:
  Isometric Split Squat Dumbbell Bicep Curl --------- With a dumbbell in each hand, lower in to the bottom of a split squat with your left leg forward and hold, In this position perform a bicep curl.


object_id: 277
change_message: new through import_export
action_time: 2023-07-25 15:31:18.219816
object_repr:
  Supinated Barbell Row --------- Gripping the bar just outside your thighs with and underhand grip, set up in a bent over position with you back flat.  Row the barbell towards the bottom of your torso.


object_id: 278
change_message: new through import_export
action_time: 2023-07-25 15:31:18.220457
object_repr:
  Crunch --------- Laying flat on your back with knees bent, engage your abs and lift your upper torso off the ground until most of your back is up. Slowly return the back to the ground. 


object_id: 279
change_message: new through import_export
action_time: 2023-07-25 15:31:18.221007
object_repr:
  Kettlebell Gorilla Row --------- In a bent over position, grasp a kettlebell in each hand. Row one kettlebell up and down. Alternate each side.


object_id: 280
change_message: new through import_export
action_time: 2023-07-25 15:31:18.221581
object_repr:
  Med Ball Slams --------- Reach a medicine ball to the ceiling.  With one powerful swoop, slam the ball down as you drop into an athletic stance.  Have your hands ready to catch the ball on its way bac


object_id: 282
change_message: new through import_export
action_time: 2023-07-25 15:31:18.222654
object_repr:
  Diagonal Bounds --------- In an athletic stance, jump as far as you can 45 degrees in front of you and control the landing. Reset and repeat on the other side 


object_id: 283
change_message: new through import_export
action_time: 2023-07-25 15:31:18.223216
object_repr:
  Kettlebell Goblet Carry --------- Hold a kettlebell in a goblet position. Walk forward while maintaining good posture.


object_id: 284
change_message: new through import_export
action_time: 2023-07-25 15:31:18.223758
object_repr:
  Incline Dumbbell Chest Fly --------- With a dumbbell in each hand lay back on a slightly inclined bench. Start with your hands together. While keeping a soft bend at the elbow, lower your arms down to


object_id: 285
change_message: new through import_export
action_time: 2023-07-25 15:31:18.224268
object_repr:
  Reverse Plank --------- Laying with your upper back on a bench and your feet on a box, press your upper back into the bench and your heels into the box to raise your hips up to hold your body in a str


object_id: 286
change_message: new through import_export
action_time: 2023-07-25 15:31:18.224775
object_repr:
  Med Ball Rotational Slams --------- Reach a medicine ball to the ceiling.  With one powerful swoop, slam the ball down at your side as you drop into an athletic stance.  Have your hands ready to catch


object_id: 288
change_message: new through import_export
action_time: 2023-07-25 15:31:18.225823
object_repr:
  Push-Up Plus --------- Get down on all fours and place your hands on the floor so that they're in line with your shoulders. Lift your knees off the ground and make a straight line with your body. Lowe


object_id: 289
change_message: new through import_export
action_time: 2023-07-25 15:31:18.226393
object_repr:
  Resistance Band YTW --------- Standing tall with good posture and a handle in each hand, Lift your arms into a Y position and imagine squeezing a pencil between your shoulder blades.  Lower back down 


object_id: 290
change_message: new through import_export
action_time: 2023-07-25 15:31:18.226927
object_repr:
  Kettlebell Snatch --------- With a kettlebell in your left hand, hinge your hips back. Drive your feet in to the ground while explosively extending your hips, pulling the kettlebell up. As it passes h


object_id: 291
change_message: new through import_export
action_time: 2023-07-25 15:31:18.227493
object_repr:
  Kettlebell Z Press --------- Sit on the ground, with your legs out in front of you and a kettlebell in each hand. Start with your hands in front of your shoulders, press them up above your head, finis


object_id: 292
change_message: new through import_export
action_time: 2023-07-25 15:31:18.228110
object_repr:
  Single-Leg Seated Leg Curl --------- Sit with your legs straight,,,, Your calf should rest on the roller pad just above your ankle. Grasp the support handles and drive your left foot towards your glut


object_id: 293
change_message: new through import_export
action_time: 2023-07-25 15:31:18.228818
object_repr:
  Dumbbell Goblet Forward Lunges --------- Holding a dumbbell in a goblet grip, stay tall as you take a big step forward and drop down until just before your back knee touches. Push the ground away to r


object_id: 294
change_message: new through import_export
action_time: 2023-07-25 15:31:18.229401
object_repr:
  Single-Leg Seated Calf Raise --------- Place the ball of your left foot on the foot plate provided, your knee should be a tight fit under the knee pad. Push your left foot in to the plate and extend y


object_id: 296
change_message: new through import_export
action_time: 2023-07-25 15:31:18.230731
object_repr:
  Partner Push-Up High Fives --------- Start with both partners facing each other in a pushup position. Make sure that each person is close enough to touch palms. Perform a push and high five with the r


object_id: 297
change_message: new through import_export
action_time: 2023-07-25 15:31:18.231449
object_repr:
  Single-Leg Seated Leg Curl --------- Sit with your legs straight,,,, Your calf should rest on the roller pad just above your ankle. Grasp the support handles and drive your right foot towards your glu


object_id: 298
change_message: new through import_export
action_time: 2023-07-25 15:31:18.232071
object_repr:
  Landmine Goblet Squat --------- While holding the end of the barbell with both hands just below your neck, perform a squat movement.


object_id: 299
change_message: new through import_export
action_time: 2023-07-25 15:31:18.232662
object_repr:
  Landmine Reverse Lunge to Single-Arm Press --------- Start in a standing position holding the the barbell above your head in your left hand. Step back with your left leg, performing a reverse lunge wh


object_id: 300
change_message: new through import_export
action_time: 2023-07-25 15:31:18.233251
object_repr:
  Single-Leg Squat --------- Stand on your left leg.  Squat back and down and reach your hips to a bench behind you.  Tap the bench and drive back to the start.


object_id: 301
change_message: new through import_export
action_time: 2023-07-25 15:31:18.233819
object_repr:
  Kneeling Med Ball Lifts --------- Kneel down with your left foot laces down on the floor and your right foot laces up, sole down. Hold the med ball out with your arms extended. Lift the med ball from 


object_id: 303
change_message: new through import_export
action_time: 2023-07-25 15:31:18.235236
object_repr:
  Landmine Core Rotation --------- Grasp the end of the barbell with an overhand grip. Rotate your shoulders and keep the arms locked out while allowing the end of the barbell to rotate around your body


object_id: 304
change_message: new through import_export
action_time: 2023-07-25 15:31:18.235933
object_repr:
  Standing Single-Arm Landmine Press --------- In an athletic stance, hold the end of a barbell in front of your left shoulder with your left hand.  Press the barbell up at an angle while allowing your 


object_id: 305
change_message: new through import_export
action_time: 2023-07-25 15:31:18.236537
object_repr:
  Lateral High Knees --------- Standing tall with good posture, lift your knee up to your chest. Alternate as quickly as you can while moving to one side.


object_id: 306
change_message: new through import_export
action_time: 2023-07-25 15:31:18.237139
object_repr:
  Single-Arm Dumbbell Bench Press --------- Grab one dumbbell and lay on a bench.  With your palm forward press the dumbbell straight up.  Lower under control just before it touches your shoulder and pu


object_id: 307
change_message: new through import_export
action_time: 2023-07-25 15:31:18.237743
object_repr:
  Side Plank Knee Drives --------- Get in a side plank position with your left arm on the ground. Bring your right elbow to your right thigh


object_id: 309
change_message: new through import_export
action_time: 2023-07-25 15:31:18.239081
object_repr:
  Leaning Lateral Torso Stretch --------- Stand with your feet in line, left in front of right. Reach your left arm overhead to grip the bar. Drive your right hip out to the side forming a crescent shap


object_id: 310
change_message: new through import_export
action_time: 2023-07-25 15:31:18.239798
object_repr:
  Med Ball Shot Put --------- Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Position the ball to be directly in fron


object_id: 311
change_message: new through import_export
action_time: 2023-07-25 15:31:18.240448
object_repr:
  Med Ball Rotational Throw with Countermovement --------- With your left foot closest to the wall, start with your feet about shoulder width apart. Perform a quarter squat and reach the ball to the rig


object_id: 315
change_message: new through import_export
action_time: 2023-07-25 15:31:18.242825
object_repr:
  Med Ball Chest Pass --------- Start with your body positioned three feet away from the wall. Keep your toes pointed straight ahead and a soft bend in your knees. Pass the ball directly off of your che


object_id: 316
change_message: new through import_export
action_time: 2023-07-25 15:31:18.243336
object_repr:
  Med Ball Push-Up --------- Place your hands on the top of the ball, directly under your chest. Position your body to be in a straight line from head to heel. Lower your chest to the ball and then pres


object_id: 319
change_message: new through import_export
action_time: 2023-07-25 15:31:18.244917
object_repr:
  Long Lever Hamstring Bridge --------- Place your heels on an elevated surface with your toes pointed towards the ceiling. Keep your shoulders and head in contact with the floor and your arms down at y


object_id: 320
change_message: new through import_export
action_time: 2023-07-25 15:31:18.245480
object_repr:
  Med Ball Scoop Toss --------- Start with the ball resting on the floor between your feet. Squat down to grab the ball. Power up into a jump, tossing the ball overhead and slightly behind you. 


object_id: 325
change_message: new through import_export
action_time: 2023-07-25 15:31:18.248139
object_repr:
  Seated Dumbbell Overhead Press --------- Sit on a bench with dumbbells resting in front of your shoulders. Keeping your core tight, press the dumbbells towards the ceiling, rotating your hands so you 


object_id: 327
change_message: new through import_export
action_time: 2023-07-25 15:31:18.249209
object_repr:
  Step-Up to Reverse Lunge --------- Using mostly your left leg, step up onto a box and stand up tall.  Descend the same way you came up; using the left leg.  Once off the box, perform a reverse lunge b


object_id: 328
change_message: new through import_export
action_time: 2023-07-25 15:31:18.250030
object_repr:
  Miniband Reverse Clamshell --------- Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left ankle away from your right by squeezing the 


object_id: 330
change_message: new through import_export
action_time: 2023-07-25 15:31:18.251195
object_repr:
  Modified Copenhagen Plank --------- Position your right forearm on the floor, directly under your left shoulder. Place your left foot on the floor and bend your right knee into a 90-degree angle. Lift


object_id: 332
change_message: new through import_export
action_time: 2023-07-25 15:31:18.252314
object_repr:
  Agility Ladder - Alternating Hop Scotch --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet for


object_id: 333
change_message: new through import_export
action_time: 2023-07-25 15:31:18.252864
object_repr:
  Plate Bus-Driver --------- Start in a standing position with your toes pointed straight ahead and a soft knee bend. Press the plate directly off of your chest with your arms straight. Turn the plate t


object_id: 337
change_message: new through import_export
action_time: 2023-07-25 15:31:18.255613
object_repr:
  Barbell Rack Pull --------- With the bar in the rack just above knee height, hinge down and grip the barbell at shoulder width. Drive your feet into the ground as you bring your hips forward to stand 


object_id: 339
change_message: new through import_export
action_time: 2023-07-25 15:31:18.256752
object_repr:
  Pike Push-Up --------- Start with your feet on an elevated surface and your hands positioned slightly wider than shoulder width. Drive your hips up to the sky while keeping your head to your hip in a 


object_id: 340
change_message: new through import_export
action_time: 2023-07-25 15:31:18.257269
object_repr:
  Modified Plyo Push-Up --------- Stack your hands directly under your shoulders and rest your knees on the floor. Position your body in a straight line from head to knee. Lower down to the bottom of th


object_id: 341
change_message: new through import_export
action_time: 2023-07-25 15:31:18.257811
object_repr:
  Prayer Stretch --------- Starting in a childs pose sitting back on your heels, reach your right arm and press the palm into the floor.  Left hand behind your head, rotate left, stretching your back an


object_id: 342
change_message: new through import_export
action_time: 2023-07-25 15:31:18.258327
object_repr:
  Stability Ball Single-Leg Curl --------- Place your right foot on the stability ball.  The left leg is in at 90 degrees.  With your palms pressing into the ground, bridge up and curl the ball in.  Slo


object_id: 343
change_message: new through import_export
action_time: 2023-07-25 15:31:18.258846
object_repr:
  Pronated Lat Pulldown --------- Sit on the bench with your shoulders stacked directly over your hips and your feet flat on the floor. Grab the bar with your palms facing out towards the front of your 


object_id: 345
change_message: new through import_export
action_time: 2023-07-25 15:31:18.260033
object_repr:
  Lateral Lunges --------- Step out, and to the side. [SHORT PAUSE] Reach your hips back like you're sitting into a chair.   [SHORT PAUSE] Drive back up to the starting position.


object_id: 346
change_message: new through import_export
action_time: 2023-07-25 15:31:18.260649
object_repr:
  Quad Sets --------- Begin sitting upright with your left leg laying straight and your right knee bent. Straighten your left leg, pushing your knee toward the floor and pulling your toes up to your nos


object_id: 347
change_message: new through import_export
action_time: 2023-07-25 15:31:18.261213
object_repr:
  Push-Up with High Plank Shoulder Tap --------- Start in a push-up position with your body in a straight line from head to heel. Bend at your elbows and lower your body down towards the floor, while ma


object_id: 348
change_message: new through import_export
action_time: 2023-07-25 15:31:18.261727
object_repr:
  Agility Ladder - Diagonal Shuffle (2 In 2 Out) --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your f


object_id: 349
change_message: new through import_export
action_time: 2023-07-25 15:31:18.262367
object_repr:
  Alternating Dumbbell Z Press --------- Sit on the floor with legs straight and upper body tall. Begin by holding the dumbbells up at the front of your shoulders. Press one dumbbell straight up overhea


object_id: 350
change_message: new through import_export
action_time: 2023-07-25 15:31:18.262958
object_repr:
  Lateral Resistance Band Monster Walk --------- Stand on the band, twist the band and hold it so it makes an X shape. In an athletic stance with hips back and knees bent, take small, controlled steps t


object_id: 353
change_message: new through import_export
action_time: 2023-07-25 15:31:18.264728
object_repr:
  Side Plank Hip Dip --------- In a side plank position, lower your hips towards the ground with control. Drive your left arm and foot in to the ground to raise your hips back to the starting position.


object_id: 354
change_message: new through import_export
action_time: 2023-07-25 15:31:18.265260
object_repr:
  Bear Crawl - Forward and Back --------- Start with your hands directly under your shoulders and your knees about an inch of the ground. Move your left hand with your right foot then your right hand wi


object_id: 355
change_message: new through import_export
action_time: 2023-07-25 15:31:18.265813
object_repr:
  Side Plank Dumbbell Reverse Flys --------- Start in a side plank with your right arm on the ground,, and your left arm extended holding a dumbbell [short pause]Keep your arm extended and slowly lower,


object_id: 356
change_message: new through import_export
action_time: 2023-07-25 15:31:18.266371
object_repr:
  Stair Climber --------- Keep your body upright, with your hips centered over your legs. Place your hands gently on the machine's rails, with elbows bent at 90 degrees or by your sides. Move back and f


object_id: 358
change_message: new through import_export
action_time: 2023-07-25 15:31:18.267491
object_repr:
  Single-Arm Bottoms-Up Kettlebell Overhead Carry --------- Hold an upside down kettlebell overhead in your left arm. With good posture, walk forward with your elbow fully extended. Be careful not to le


object_id: 359
change_message: new through import_export
action_time: 2023-07-25 15:31:18.268040
object_repr:
  Alternating Reverse Lunge to Bicep Curl --------- Standing tall with dumbbells at your sides, take a big step backward. Drop down until your back knee is just above the ground. Drive your front foot i


object_id: 361
change_message: new through import_export
action_time: 2023-07-25 15:31:18.269067
object_repr:
  Side Lying Dumbbell External Rotation --------- Lie on your right side. Place your left arm by your side, and have your elbow bent at 90 degrees, with a weight in hand. Slowly twist your arm so that y


object_id: 362
change_message: new through import_export
action_time: 2023-07-25 15:31:18.269586
object_repr:
  Alternating Lateral Lunge to Bicep Curl --------- Holding dumbbells at your sides, take a big step out to the side. Reach your hips down and back while you curl the dumbbells up to your shoulders. Dri


object_id: 363
change_message: new through import_export
action_time: 2023-07-25 15:31:18.270077
object_repr:
  Side Lying Dumbbell External Rotation to Press to Horizontal Adduction --------- Lie on your right side. Place your left  arm by your side, and have your elbow bent at 90 degrees, with a weight in han


object_id: 364
change_message: new through import_export
action_time: 2023-07-25 15:31:18.270598
object_repr:
  Single-Arm Bottoms-Up Kettlebell Waiter's Carry --------- Start with an upside down kettlebell in your left hand, your elbow at ninety degrees and your forearm vertical. With good posture walk forward


object_id: 365
change_message: new through import_export
action_time: 2023-07-25 15:31:18.271137
object_repr:
  Lying Single-Arm Dumbbell Tricep Extension --------- Lay on a bench while holding a dumbbell with a neutral grip in your left hand.  Hinge at the elbow to lower the dumbbell with control towards the f


object_id: 366
change_message: new through import_export
action_time: 2023-07-25 15:31:18.271712
object_repr:
  Single-Arm Elevated Med Ball Push-Up --------- Assume a push-up position with your left hand elevated on a Med Ball.  Keeping everything in line from your shoulders to you ankles, descend into the bot


object_id: 367
change_message: new through import_export
action_time: 2023-07-25 15:31:18.272306
object_repr:
  Single-Arm Dumbbell Suitcase Deadlift --------- Start with your feet just outside your hips,, and the dumbbell in your right hand.. Hinge your hips back,, and let your shoulders forward to lower the w


object_id: 368
change_message: new through import_export
action_time: 2023-07-25 15:31:18.272883
object_repr:
  Assisted Chin Up --------- Rest your feet or knees on the pad. Perform a chin up, bringing your head above your hands.


object_id: 369
change_message: new through import_export
action_time: 2023-07-25 15:31:18.273433
object_repr:
  Assisted Pull Up --------- Rest your feet or knees on the pad. Perform a pull up, bringing your head above your hands.


object_id: 376
change_message: new through import_export
action_time: 2023-07-25 15:31:18.277083
object_repr:
  Lying Single-Arm Dumbbell Tricep Extension --------- Lay on a bench while holding a dumbbell with a neutral grip in your right hand.  Hinge at the elbow to lower the dumbbell with control towards the 


object_id: 378
change_message: new through import_export
action_time: 2023-07-25 15:31:18.278111
object_repr:
  Assisted Scaption with Dowel --------- While holding a dowel palm face up on the left side and palm face down on the right side, slowly push the dowel up with your right side so that your left arm rai


object_id: 380
change_message: new through import_export
action_time: 2023-07-25 15:31:18.279128
object_repr:
  Kettlebell Front Squats --------- Rack two kettlebells on your shoulders. Squat back and down with your knees out and a flat back.  Drive back up.


object_id: 382
change_message: new through import_export
action_time: 2023-07-25 15:31:18.280141
object_repr:
  Side Plank Dumbbell Reverse Flys --------- Start in a side plank with your left arm on the ground,, and your right arm extended holding a dumbbell [short pause]Keep your arm extended and slowly lower,


object_id: 383
change_message: new through import_export
action_time: 2023-07-25 15:31:18.280658
object_repr:
  Alternating Barbell Forward Lunge --------- Standing tall with a barbell across your upper back, take a big step forward. Drop down until your back knee is just above the ground. Drive your front foot


object_id: 384
change_message: new through import_export
action_time: 2023-07-25 15:31:18.281259
object_repr:
  Supinated Dumbbell Wrist Curl --------- Seated with your elbow at a right angle on a table, your left  hand off of the edge. palm is toward the sky. curl your palm toward your wrist 


object_id: 385
change_message: new through import_export
action_time: 2023-07-25 15:31:18.281872
object_repr:
  Single-Leg Squat --------- Stand on your right leg.  Squat back and down and reach your hips to a bench behind you.  Tap the bench and drive back to the start.


object_id: 386
change_message: new through import_export
action_time: 2023-07-25 15:31:18.282467
object_repr:
  Single-Arm Kettlebell Push Press --------- Start with a Kettlebell in your left hand and in a front rack position.  Keeping an upright torso, slightly bend your knees before aggressively extending you


object_id: 392
change_message: new through import_export
action_time: 2023-07-25 15:31:18.286029
object_repr:
  Supinated Inverted Row --------- Lay underneath a barbell and grip the bar about shoulder width apart with an underhand grip.  Keeping everything in line from your shoulders to your feet,  pull your c


object_id: 395
change_message: new through import_export
action_time: 2023-07-25 15:31:18.287571
object_repr:
  Single-Leg Foot Elevated Glute Bridge --------- Lay on your back with your left heel elevated and left knee bent and 90 degrees.  Drive your left heel down to lift your hips and lower back off the flo


object_id: 397
change_message: new through import_export
action_time: 2023-07-25 15:31:18.288600
object_repr:
  Single-Leg Resistance Band Good Morning --------- With a resistance band anchored under your left foot and looped around your upper traps, start in an athletic position with a narrow stance.  Balancin


object_id: 400
change_message: new through import_export
action_time: 2023-07-25 15:31:18.290229
object_repr:
  Alternating Crossback Lunge with Bicep Curl --------- Stand with dumbbells at your sides. Step your leg back and across your body. Drop down into a lunge while curling the dumbbells up to your shoulde


object_id: 401
change_message: new through import_export
action_time: 2023-07-25 15:31:18.290778
object_repr:
  Single-Leg Med Ball Slam --------- With a Med Ball in your hands, balance on your left leg.  Reach up with the Med Ball before forcefully slamming the ball on the ground directly in front of you.  Mai


object_id: 404
change_message: new through import_export
action_time: 2023-07-25 15:31:18.292382
object_repr:
  Single-Arm Offset Kettlebell Front Squat --------- Start with your feet just outside of hip width,, and one kettlebell racked at your right shoulder.. Sit your hips down and back to squat.. Drive the 


object_id: 407
change_message: new through import_export
action_time: 2023-07-25 15:31:18.293917
object_repr:
  Suspension Push-Ups --------- Grab the handles with an overhand grip. Start with your arms extended and lower yourself down into a push-up then push yourself back up


object_id: 409
change_message: new through import_export
action_time: 2023-07-25 15:31:18.294942
object_repr:
  Alternating High Kneeling Dumbbell Overhead Press --------- Start with your left knee down, holding dumbbells with a neutral grip at your shoulders. Press one dumbbell straight up overhead then contro


object_id: 410
change_message: new through import_export
action_time: 2023-07-25 15:31:18.295452
object_repr:
  Split Stance Med Ball Slam --------- Hold a Med Ball in a split stance position with your left leg forward.  Reach up with the Med Ball before forcefully slamming the ball on the ground directly in fr


object_id: 411
change_message: new through import_export
action_time: 2023-07-25 15:31:18.295988
object_repr:
  Barbell Glute Bridge --------- Lie on your back, knees bent, feet planted on the floor, and barbell across your hips. Grasp the bar tightly with both hands.  Drive your hips up until you form a straig


object_id: 413
change_message: new through import_export
action_time: 2023-07-25 15:31:18.297153
object_repr:
  Pull-Ups --------- Pull your chest up to the bar and lower back down under control.  Try to keep your body in a straight line


object_id: 414
change_message: new through import_export
action_time: 2023-07-25 15:31:18.297679
object_repr:
  Stability Ball Crunch --------- Lay on top of a stability ball with you feet flat and knee bent.  Perform a crunch bringing you shoulders off the stability ball.  Return to the start.


object_id: 415
change_message: new through import_export
action_time: 2023-07-25 15:31:18.298196
object_repr:
  Sit-Ups with Feet Restrained --------- Lay on your back with your knees bent and feet anchored underneath and object.  Perform a sit-up until you shoulder are above or slightly in front of your hips. 


object_id: 416
change_message: new through import_export
action_time: 2023-07-25 15:31:18.298692
object_repr:
  Band Assisted Pull-Up (From Knee) --------- With a band wrapped around the bar and one of your knees, grab the bar just outside shoulder width with your palms facing away from you. Pull yourself up br


object_id: 424
change_message: new through import_export
action_time: 2023-07-25 15:31:18.303044
object_repr:
  Dumbbell Deadlift --------- Holding the two dumbbells in each hand, standing straight-up, hinge at your hips, continue until your hands reaches your ankles. Then  snap back to a standing position.


object_id: 425
change_message: new through import_export
action_time: 2023-07-25 15:31:18.303543
object_repr:
  Isometric Bird Dog Hold --------- Start on all fours. Keep your back flat, extend your left hand and your right leg. Hold this position.


object_id: 427
change_message: new through import_export
action_time: 2023-07-25 15:31:18.304570
object_repr:
  Single-Leg Raises --------- Start with your left leg bent,, and foot flat on the ground.. Raise your right leg up,, only as high as you can still keep your leg straight,, and back flat.. Lower down un


object_id: 428
change_message: new through import_export
action_time: 2023-07-25 15:31:18.305080
object_repr:
  Barbell Bicep Curl --------- Stand tall holding the barbell with your hands just outside of your hips, using an underhand grip. Keeping your chest up and your elbows tight to your sides, curl the bar 


object_id: 429
change_message: new through import_export
action_time: 2023-07-25 15:31:18.305595
object_repr:
  Band Assisted Pull-Up (From Foot) --------- With a band wrapped around the bar and one of your feet, grab the bar just outside shoulder width with your palms facing away from you. Pull yourself up bri


object_id: 430
change_message: new through import_export
action_time: 2023-07-25 15:31:18.306125
object_repr:
  Eccentric Single-Leg Squat --------- Stand on your left leg in front of a box or bench.. With your right leg out in front of you,, reach back, and slowly sit down on the box.. Use both feet to stand b


object_id: 431
change_message: new through import_export
action_time: 2023-07-25 15:31:18.306764
object_repr:
  Alternating Dumbbell Split Jump --------- Start in a split squat position, one leg forward and one leg back, holding dumbbells at your side. Squat down then explode up off the ground. Quickly switch t


object_id: 434
change_message: new through import_export
action_time: 2023-07-25 15:31:18.308448
object_repr:
  Barbell Back Squat --------- Stand tall with the barbell on your back,, and feet just outside of hip width.. Push your knees apart and hips back, to squat down.. Drive your heels into the ground to st


object_id: 436
change_message: new through import_export
action_time: 2023-07-25 15:31:18.309465
object_repr:
  Agility Ladder - Hop Scotch (1 In 2 Out) --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet fo


object_id: 438
change_message: new through import_export
action_time: 2023-07-25 15:31:18.310528
object_repr:
  Vertical Jumps --------- Start tall with your arms overhead.. Drive your arms down,, as you quickly squat to load your hips.. Explosively push the ground away, to jump as high as you can.. Land with y


object_id: 440
change_message: new through import_export
action_time: 2023-07-25 15:31:18.311669
object_repr:
  Barbell Close Grip Bench Press --------- Establish a strong base by making sure your feet are planted on the floor and your butt, upper back and head are in contact with the bench.  Grasp the barbell 


object_id: 441
change_message: new through import_export
action_time: 2023-07-25 15:31:18.312246
object_repr:
  Back Supported Seated Dumbbell Overhead Press --------- Sit on a back supported bench holding dumbbells with a neutral grip at your shoulders. Keep your core tight and press the dumbbells up towards t


object_id: 442
change_message: new through import_export
action_time: 2023-07-25 15:31:18.312814
object_repr:
  Agility Ladder - Ali Shuffle --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet forward to pre


object_id: 443
change_message: new through import_export
action_time: 2023-07-25 15:31:18.313383
object_repr:
  Battle Ropes Full Slam --------- In one motion, use your entire body to lift the ropes overhead to full extension of the shoulder and ankles. Once you are fully overhead, violently slam the ropes down


object_id: 444
change_message: new through import_export
action_time: 2023-07-25 15:31:18.313950
object_repr:
  Cable Rotational Press --------- Stand tall with the handle at chest height and the cable machine to your right.. With your hands together, press the handle away from your chest,, while maintaining co


object_id: 445
change_message: new through import_export
action_time: 2023-07-25 15:31:18.314506
object_repr:
  Wall Slide with Lift Off --------- Face a wall with the base of your hand touching the wall and palms facing each other.  Slide your hands up the wall while maintaining the same back and forearm posit


object_id: 446
change_message: new through import_export
action_time: 2023-07-25 15:31:18.315061
object_repr:
  Barbell Jump Squat --------- Stand tall with the barbell on your back,, and feet at hip width.. Rapidly squat down,, and jump up by aggressively pushing the ground away.. Land softly with your knees b


object_id: 447
change_message: new through import_export
action_time: 2023-07-25 15:31:18.315606
object_repr:
  Barbell Front Squat to Press --------- Stand tall holding the barbell in a front rack position with feet just outside shoulder width. Descend into a full front squat. From the bottom position, explode


object_id: 448
change_message: new through import_export
action_time: 2023-07-25 15:31:18.316137
object_repr:
  Barbell Floor Press --------- Lie on your back, knees bent and feet on the floor. Grasp the barbell with hands just outside shoulder width.
  Lower the bar under control until the elbows make contact wi


object_id: 449
change_message: new through import_export
action_time: 2023-07-25 15:31:18.316679
object_repr:
  Barbell Overhead Press --------- Stand tall with the bar across the front of your shoulders.. Keep your core tight,, pressing the bar towards the ceiling until your arms are straight.. Lower back unde


object_id: 450
change_message: new through import_export
action_time: 2023-07-25 15:31:18.317357
object_repr:
  Barbell Power Jerk --------- Stand tall holding the barbell in a front rack position. Slightly bend the knees to drop your hips, then explosively drive up with knees hips and ankles. As the bar leaves


object_id: 451
change_message: new through import_export
action_time: 2023-07-25 15:31:18.317949
object_repr:
  Barbell Hang Clean --------- Hinge back to lower the bar just below your knees.. Explode up by pushing your feet through the ground,, and allow the bar to float upwards.. Catch the bar on the front of


object_id: 452
change_message: new through import_export
action_time: 2023-07-25 15:31:18.318541
object_repr:
  T-Bar Row --------- Keeping you back flat while straddling a barbell in a bent over position, grab handles or an attachment near the end of the barbell.  Maintaining the same torso angle, row the barb


object_id: 453
change_message: new through import_export
action_time: 2023-07-25 15:31:18.319121
object_repr:
  Barbell Upright Row --------- Grab the bar with a close grip and squeeze your shoulders up and back to bring the bar up to your chin. Lower the bar with control to resting position. 


object_id: 454
change_message: new through import_export
action_time: 2023-07-25 15:31:18.319669
object_repr:
  Barbell Russian Good Morning --------- Stand tall on your right leg with the bar across your back.. Keeping a slight bend in your right knee, reach your hip back,, and extend your left leg behind you.


object_id: 455
change_message: new through import_export
action_time: 2023-07-25 15:31:18.320171
object_repr:
  Bicep Preacher Curl --------- In the seated position, make sure your upper arm and elbow are firmly resting against the pad. Perform a bicep curl.


object_id: 458
change_message: new through import_export
action_time: 2023-07-25 15:31:18.321731
object_repr:
  Plank Alternating Leg Lifts --------- Start in a low plank position with your forearms on the ground. Lift one leg up a few inches off the ground. Hold for a second and slowly lower down. Repeat on th


object_id: 459
change_message: new through import_export
action_time: 2023-07-25 15:31:18.322334
object_repr:
  3 Point Dumbbell Rows --------- Start with your right leg on the ground, your left knee on the bench, your left hand on the bench and your right arm holding the dumbbell. Pull the weight up, by liftin


object_id: 460
change_message: new through import_export
action_time: 2023-07-25 15:31:18.322938
object_repr:
  Push-Ups --------- Start in with your hands directly below your shoulders and your lower body resting on the balls of your feet. Slowly move your body down as close to the ground as you can without to


object_id: 463
change_message: new through import_export
action_time: 2023-07-25 15:31:18.324801
object_repr:
  Back Supported Seated Barbell Overhead Press --------- Sit on a back supported bench with the bar across the front of your shoulders. Keep your core tight and press the bar up towards the ceiling unti


object_id: 464
change_message: new through import_export
action_time: 2023-07-25 15:31:18.325405
object_repr:
  Dumbbell High-Low Carry --------- Hold a dumbbell in your right hand with right arm fully extended overhead and bicep by your ear, while also holding a dumbbell in your left hand by your side. Walk wi


object_id: 466
change_message: new through import_export
action_time: 2023-07-25 15:31:18.326624
object_repr:
  Tall Kneeling Landmine Press --------- Start in a tall kneeling position while holding the end of the barbell with both hands just in front of your chest.  With both hands, press up at an angle while 


object_id: 467
change_message: new through import_export
action_time: 2023-07-25 15:31:18.327187
object_repr:
  Three Point Row to Tricep Kickback --------- Hold a dumbbell in your left hand while in a bent over position.  Row the dumbbell up towards the bottom of your ribcage.  Once there, extend the elbow whi


object_id: 469
change_message: new through import_export
action_time: 2023-07-25 15:31:18.328277
object_repr:
  Dumbbell High-Low Carry --------- Hold a dumbbell in your left hand with left arm fully extended overhead and bicep by your ear, while also holding a dumbbell in your right hand by your side. Walk wit


object_id: 470
change_message: new through import_export
action_time: 2023-07-25 15:31:18.328846
object_repr:
  Tall Kneeling Landmine Rotation --------- Grasp the end of the barbell with an overhand grip while in a tall kneeling position. Rotate your shoulders and keep the arms locked out while allowing the en


object_id: 471
change_message: new through import_export
action_time: 2023-07-25 15:31:18.329360
object_repr:
  Hack Squat --------- Stand on the base platform so that your shoulders are firmly pressed against the shoulder pads. Your feet should be shoulder width apart. Lower down in a squat pattern and then st


object_id: 476
change_message: new through import_export
action_time: 2023-07-25 15:31:18.332265
object_repr:
  Hollow Body Hold --------- Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes 


object_id: 477
change_message: new through import_export
action_time: 2023-07-25 15:31:18.332884
object_repr:
  3 Point Dumbbell Rows --------- Start with your left leg on the ground, your right knee on the bench, your hand on the bench and your left arm hanging holding the dumbbell. Pull the weight up, lifting


object_id: 482
change_message: new through import_export
action_time: 2023-07-25 15:31:18.335915
object_repr:
  Feet Elevated Hip Lift --------- Laying flat on your back with feet elevated and knees at 90 degrees. Drive into your heels and lift your lower back off the ground until thighs and spine are in a stra


object_id: 488
change_message: new through import_export
action_time: 2023-07-25 15:31:18.339386
object_repr:
  Lateral Shuffle --------- In an athletic stance with knees bent and hips back, take 3 to 5 shuffles in one direction and then shuffle back.


object_id: 490
change_message: new through import_export
action_time: 2023-07-25 15:31:18.340403
object_repr:
  EZ Bar Bicep Curl --------- Gripping the bar firmly in each hand, keep your elbows at your side as you curl the bar up to your chest. Slowly lower the bar down by extending the elbow. 


object_id: 491
change_message: new through import_export
action_time: 2023-07-25 15:31:18.340908
object_repr:
  Crab Reaches --------- Sit with your heels under your knees,, and your hands under your shoulders.. Drive your heels down to extend your hips,, and reach one arm up and across your body to lengthen yo


object_id: 493
change_message: new through import_export
action_time: 2023-07-25 15:31:18.341948
object_repr:
  Walkouts to Push-Ups --------- Start tall with your arms overhead.. Hinge your hips back,, as you reach your arms down to the ground.. Walk your hands forward to do a pushup,, then walk them back in a


object_id: 494
change_message: new through import_export
action_time: 2023-07-25 15:31:18.342444
object_repr:
  Resistance Band Monster Walk --------- With a band looped around the mid-foot, keep an athletic position with a slight bend in the knees as you walk forward and back. Keep your feet wide as you walk a


object_id: 495
change_message: new through import_export
action_time: 2023-07-25 15:31:18.342951
object_repr:
  Standing Cable Row --------- Start in an athletic stance with your upper body tall,, and your arms fully extended in front of you.. Drive your elbows back,, to bring the handles in to your body.. Paus


object_id: 499
change_message: new through import_export
action_time: 2023-07-25 15:31:18.345841
object_repr:
  Lateral Lunge to Dropstep Lunge --------- Step your left leg out, and drop into a lateral lunge. As you drive back to center, cross your left leg back behind your standing leg. Lower your left knee do


object_id: 500
change_message: new through import_export
action_time: 2023-07-25 15:31:18.346522
object_repr:
  Lateral Lunge to Dropstep Lunge --------- Step your right leg out, and drop into a lateral lunge. As you drive back to center, cross your right leg back behind your standing leg. Lower your right knee


object_id: 505
change_message: new through import_export
action_time: 2023-07-25 15:31:18.349855
object_repr:
  Barbell Pendlay Row --------- Bend forward, hinging at the hips, until your back is parallel to the ground. Your knees should be slightly bent. Grasp the bar using an overhand grip with your hands jus


object_id: 506
change_message: new through import_export
action_time: 2023-07-25 15:31:18.350430
object_repr:
  Crunch with Feet Up --------- Laying flat on your back with feet elevated, engage your abs and lift your upper torso off the ground until most of your back is up. Slowly return the back to the ground.


object_id: 507
change_message: new through import_export
action_time: 2023-07-25 15:31:18.351048
object_repr:
  Sit-Ups --------- Grab a mat and lay your back flat onto the mat. Keep your knees bent at 90 degrees. Then slowly raise your upper body until you're in a seated position. Then slowly lower yourself ba


object_id: 508
change_message: new through import_export
action_time: 2023-07-25 15:31:18.351656
object_repr:
  Alternating Superman --------- Lie face down with your arms stretched out above your head. Lift your right arm and left leg off the ground as high as you can and hold briefly. Return to the starting p


object_id: 512
change_message: new through import_export
action_time: 2023-07-25 15:31:18.353798
object_repr:
  Neutral Grip Dumbbell Bench Press --------- Position yourself so your head  and back are resting on the bench, with your feet flat on the ground. With the dumbbells at chest level, position your hands


object_id: 513
change_message: new through import_export
action_time: 2023-07-25 15:31:18.354326
object_repr:
  Pogo Jumps --------- Start by jumping as high as you can.. Pull your toes up,, and keep your legs straight.. As you are about to land,, aggressively attack the ground with the balls of your feet,, to 


object_id: 517
change_message: new through import_export
action_time: 2023-07-25 15:31:18.356795
object_repr:
  1-Step Wall March --------- Keeping a tall posture, lean forward with both arms straight ahead, palms on the wall. While pushing your toes back through the floor, drive one knee up towards your ribs. 


object_id: 518
change_message: new through import_export
action_time: 2023-07-25 15:31:18.357396
object_repr:
  Wall Slides --------- Face away from a wall with you back, forearms, elbows and hands in contact with the wall.  Press up towards the ceiling while maintaining all points of contact.  Return to the st


object_id: 521
change_message: new through import_export
action_time: 2023-07-25 15:31:18.359171
object_repr:
  Kettlebell Swing with Reset --------- Start with the kettlebell on the ground. In a bent over position with your back flat, pull the kettlebell back so it swings between your legs. Snap your hips forw


object_id: 527
change_message: new through import_export
action_time: 2023-07-25 15:31:18.362700
object_repr:
  Quadruped Adductor Stretch with Thoracic Rotation --------- Start with your right knee positioned on the floor and directly under your right hip. Straighten your left leg out to the side with your lef


object_id: 530
change_message: new through import_export
action_time: 2023-07-25 15:31:18.364433
object_repr:
  Supine Dumbbell Serratus Punch --------- lying on your back, with weights in your hands, and your arms extended so your hands are toward the sky. Press the weights up using only your shoulder blades  


object_id: 531
change_message: new through import_export
action_time: 2023-07-25 15:31:18.365012
object_repr:
  Single-Leg Balance --------- With your hands on your hips while maintaining good posture, bring your right knee up in front of your right hip and hold.  Maintain this position for the prescribed durat


object_id: 532
change_message: new through import_export
action_time: 2023-07-25 15:31:18.365549
object_repr:
  2 Kettlebell Racked Carry --------- With the kettlebells at your shoulders in the front rack position, stay tall and walk forward.


object_id: 534
change_message: new through import_export
action_time: 2023-07-25 15:31:18.366706
object_repr:
  Dumbbell Curl to Press --------- With dumbbells starting at your sides and palms facing forward, curl toward your shoulders and squeeze. Next, rotate and press the dumbbells up.  Retrace the steps on 


object_id: 535
change_message: new through import_export
action_time: 2023-07-25 15:31:18.367325
object_repr:
  Mountain Pose Breathing --------- Start standing with your toes pointed straight ahead. Inhale, draw an arc with your arms to the side, finishing with your arms positioned overhead. Exhale and reverse


object_id: 536
change_message: new through import_export
action_time: 2023-07-25 15:31:18.367841
object_repr:
  Reverse Lunge Knee Drives --------- Stand on your left leg,, with your right knee and toe up.. Reach back with your right leg,, and drop into a lunge.. Drive your left into the ground,, to finish stan


object_id: 537
change_message: new through import_export
action_time: 2023-07-25 15:31:18.368374
object_repr:
  Reverse Lunge Knee Drives --------- Stand on your right leg,, with your left knee and toe up.. Reach back with your left leg,, and drop into a lunge.. Drive your right into the ground,, to finish stan


object_id: 538
change_message: new through import_export
action_time: 2023-07-25 15:31:18.368882
object_repr:
  Alternating Dumbbell Floor Press --------- Lie on your back, knees bent and feet on the floor. Holding the dumbbells extended straight up, slowly lower one side, bringing your elbow to the floor. Pres


object_id: 539
change_message: new through import_export
action_time: 2023-07-25 15:31:18.369433
object_repr:
  Rotational Side Plank --------- Position your left elbow beneath your left shoulder.  Stack your feet together and bridge up off of the ground.  While holding strong with your body in a straight line,


object_id: 540
change_message: new through import_export
action_time: 2023-07-25 15:31:18.370005
object_repr:
  Elevated Push-Ups --------- Start with your hands on a bench and body in a straight line.. Tuck your elbows in,, as you lower your chest.. Pause when your elbows are at your sides,, and push yourself 


object_id: 541
change_message: new through import_export
action_time: 2023-07-25 15:31:18.370534
object_repr:
  Wall Sit --------- With your back against a wall and feet flat about hip to shoulder width apart, slide down until your upper leg is parallel to the ground while your knees are directly above or sligh


object_id: 542
change_message: new through import_export
action_time: 2023-07-25 15:31:18.371041
object_repr:
  Broad Jumps --------- With your feet just outside hip width apart,, sit back into your hips, then swing your arms to explode forward.. Cover as much distance as you can.


object_id: 543
change_message: new through import_export
action_time: 2023-07-25 15:31:18.371556
object_repr:
  Modified Plank --------- Stack your elbows directly under your shoulders. Rest your toes and knees on the ground. Hold your torso off of the ground, maintaining a straight line from head to knee. 


object_id: 545
change_message: new through import_export
action_time: 2023-07-25 15:31:18.372810
object_repr:
  Close Grip Push-Up --------- Start in with your hands inside your shoulder width and your lower body resting on the balls of your feet. Slowly move your body down as close to the ground as you can wit


object_id: 546
change_message: new through import_export
action_time: 2023-07-25 15:31:18.373719
object_repr:
  2 Kettlebell Clean and Press --------- Standing with feet in a shoulder width stance, grab the handles of the bells and swing them back between the legs while keeping a neutral spine.
  Extend the hips,


object_id: 548
change_message: new through import_export
action_time: 2023-07-25 15:31:18.374893
object_repr:
  Dead Bug Heel Taps --------- Keep your back flat on the ground, arms straight up and knees at 90 degrees. Slowly lower one heel at a time to tap the ground, while keeping the knees at 90 and back flat


object_id: 553
change_message: new through import_export
action_time: 2023-07-25 15:31:18.377607
object_repr:
  Elevated Dumbbell Split Squat --------- Start with your right foot on the box behind you with your laces down. Your left leg is on the floor in front of you. Your left knee should reach a ninety degre


object_id: 554
change_message: new through import_export
action_time: 2023-07-25 15:31:18.378217
object_repr:
  Elevated Dumbbell Split Squat --------- Put your left foot on the box behind you with your laces down. Your right leg is on the floor in front of you. Your right knee should reach a ninety degree bend


object_id: 555
change_message: new through import_export
action_time: 2023-07-25 15:31:18.378770
object_repr:
  Half Forward Fold --------- Stand with feet hip width apart, bend forward at the hips and hold. Keep your back flat by puffing your chest up. Your knees can be slightly bent.


object_id: 556
change_message: new through import_export
action_time: 2023-07-25 15:31:18.379313
object_repr:
  Med Ball Anti-Rotational Throw --------- With your left foot closest to the wall, start with your feet about shoulder width apart. Reach the ball to the right side of your body and then bring your arm


object_id: 557
change_message: new through import_export
action_time: 2023-07-25 15:31:18.379839
object_repr:
  Agility Ladder - Diagonal Shuffle (2 In 1 Out) --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your f


object_id: 558
change_message: new through import_export
action_time: 2023-07-25 15:31:18.380369
object_repr:
  Foam Roll Quad --------- Lay on your stomach and place the roller under your thigh.  Come up on your elbows and roll the length of your quad.  Make sure to get the inside and outside lanes too.


object_id: 559
change_message: new through import_export
action_time: 2023-07-25 15:31:18.380910
object_repr:
  Bottoms Up Press --------- In a kneeling position with your right knee down,, grab the kettlebell in your right hand so the round part of the bell is pointing up.. With a steady wrist,, press up overh


object_id: 561
change_message: new through import_export
action_time: 2023-07-25 15:31:18.382038
object_repr:
  Stability Ball Pike --------- Setup with your feet/shins elevated on top of a stability ball and hands in a push-up position.  Push your feet into the stability ball to drive your hips up to the sky w


object_id: 562
change_message: new through import_export
action_time: 2023-07-25 15:31:18.382554
object_repr:
  Single-Arm Plank --------- Lay on the ground. Raise up on both elbows and feet.  Widen your feet for more stability. Maintain perfect posture, engage your abs, and raise your right arm and hold it acr


object_id: 563
change_message: new through import_export
action_time: 2023-07-25 15:31:18.383100
object_repr:
  Single-Arm Plank --------- Lay on the ground. Raise up on both elbows and feet.  Widen your feet for more stability. 
  Maintain perfect posture, engage your abs, and raise your left arm and hold it acr


object_id: 566
change_message: new through import_export
action_time: 2023-07-25 15:31:18.384760
object_repr:
  Suspension Rows --------- Walk out to a forty five degree angle and hold yourself up holding the handles. Start with your arms fully extended, palms facing inward towards your body and pull yourself u


object_id: 570
change_message: new through import_export
action_time: 2023-07-25 15:31:18.386859
object_repr:
  Airplanes --------- Pivot from the hip of your left leg.  As you see-saw down, keep your upper body and right leg moving as one piece.  Go to parallel and then pull back up.


object_id: 571
change_message: new through import_export
action_time: 2023-07-25 15:31:18.387379
object_repr:
  Single-Arm Cable Squat and Row --------- Start with your feet just outside of hip width,, and the handle in your right hand with your arm straight.. Squat down as you reach your right arm forward.. St


object_id: 572
change_message: new through import_export
action_time: 2023-07-25 15:31:18.387889
object_repr:
  Miniband Monster Walks --------- With a miniband around your knees start in an athletic stance with hips back and knees bent.  Take small steps forward and then back.  Add a 2nd miniband around your a


object_id: 573
change_message: new through import_export
action_time: 2023-07-25 15:31:18.388484
object_repr:
  Racked Dumbbell Step-Ups --------- With dumbbells held slightly above your shoulders, step up onto a box or bench


object_id: 574
change_message: new through import_export
action_time: 2023-07-25 15:31:18.389054
object_repr:
  Walkouts --------- Start tall with your arms overhead.. Hinge your hips back,, as you reach your arms down to the ground.. Walk your hands forward into a high plank,, pause, then reverse and stand bac


object_id: 575
change_message: new through import_export
action_time: 2023-07-25 15:31:18.389579
object_repr:
  Modified Burpees --------- Step back to a high plank.  Then step or jump your feet back to your hands.  Lastly stand and jump with control.


object_id: 578
change_message: new through import_export
action_time: 2023-07-25 15:31:18.391309
object_repr:
  Run in Place --------- Drive your arms, stay on the balls of your feet.  Knees to belt buckle height.


object_id: 579
change_message: new through import_export
action_time: 2023-07-25 15:31:18.391821
object_repr:
  Scap Push-Ups --------- In a pushup position with arms straight, squeeze your shoulder blades together and hold for 1 second. Next, push all the way out, pressing your chest away from the ground.  Thi


object_id: 580
change_message: new through import_export
action_time: 2023-07-25 15:31:18.392332
object_repr:
  Foam Roll Glute --------- Sit on the foam roll.  Tilt your body to one side and place your elbow on the ground.  Massage your glute and the outside of your hip.


object_id: 581
change_message: new through import_export
action_time: 2023-07-25 15:31:18.392838
object_repr:
  Dowel Hip Hinge --------- Keeping the bar pressed to your butt, upper back, and head, perform a hip hinge by sliding your hips back and slightly bending your knees. Hinge as far as you can while keepi


object_id: 582
change_message: new through import_export
action_time: 2023-07-25 15:31:18.393355
object_repr:
  Drop Squats --------- From a standing position with your hands up, jump your feet apart and drop into a squat as your hands swipe behind you. Do this as quickly as possible and land soft and stable.  


object_id: 583
change_message: new through import_export
action_time: 2023-07-25 15:31:18.393866
object_repr:
  Single-Leg Lowers --------- Laying down with both legs vertical and your palms pressing into the ground, slowly lower one leg just above the ground while keep the other leg vertical.  Keep your core e


object_id: 585
change_message: new through import_export
action_time: 2023-07-25 15:31:18.394982
object_repr:
  Bench Hops --------- Keep hands gripped to the bench and jump both feet together from one side to the other. 


object_id: 586
change_message: new through import_export
action_time: 2023-07-25 15:31:18.395488
object_repr:
  Jump Rope --------- Jump with both of your feet at the same time, spending as little time on the floor as possible.  Move the rope with your wrists not the entire arm.


object_id: 587
change_message: new through import_export
action_time: 2023-07-25 15:31:18.396004
object_repr:
  Clamshells --------- Lie on your left side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your right knee away from your left,, and finish by squeezing your righ


object_id: 589
change_message: new through import_export
action_time: 2023-07-25 15:31:18.397100
object_repr:
  Foam Roll Upper Back --------- Lay on the roller with your hands behind your head. Roll forward and backward, massaging the muscles on each side of the spine and around your neck and upper back.


object_id: 591
change_message: new through import_export
action_time: 2023-07-25 15:31:18.398214
object_repr:
  Eccentric Single-Leg Squat --------- Stand on your right leg in front of a box or bench.. With your left leg out in front of you,, reach back, and slowly sit down on the box.. Use both feet to stand b


object_id: 594
change_message: new through import_export
action_time: 2023-07-25 15:31:18.399855
object_repr:
  45 Degree Hack Squat --------- Stand on the base platform so that your shoulders are firmly pressed against the shoulder pads. Your feet should be shoulder width apart. Lower down in a squat pattern a


object_id: 600
change_message: new through import_export
action_time: 2023-07-25 15:31:18.403094
object_repr:
  High Plank --------- Start with your hands directly under your shoulders while staying on the balls of your feet


object_id: 604
change_message: new through import_export
action_time: 2023-07-25 15:31:18.405144
object_repr:
  Modified Med Ball Push-Up --------- Start with your knees and toes resting on the ground. Position your body in a straight line from head to knee, with your hands resting on the ball. Lower your torso


object_id: 605
change_message: new through import_export
action_time: 2023-07-25 15:31:18.405694
object_repr:
  Standing Rope Lift --------- Start in a squat stance with your right side to the cable column.. Keep a tall torso as you stand up fast,, to pull the rope up and across your body.. Finish with straight


object_id: 607
change_message: new through import_export
action_time: 2023-07-25 15:31:18.406859
object_repr:
  Single-Leg Vertical Jump --------- Stand on your left leg,, and quickly drop your hips,, before driving into the ground to jump as high as you can.. Land on both feet under control,, with your arms an


object_id: 609
change_message: new through import_export
action_time: 2023-07-25 15:31:18.407917
object_repr:
  Single-Leg Vertical Jump --------- Stand on your right leg,, and quickly drop your hips,, before driving into the ground to jump as high as you can.. Land on both feet under control,, with your arms a


object_id: 613
change_message: new through import_export
action_time: 2023-07-25 15:31:18.410219
object_repr:
  Straight Leg Crunch --------- Laying on your back with your legs straight, raise your legs up to the sky.  Keeping you legs up and straight,  perform a crunch while reaching up to your toes and pullin


object_id: 614
change_message: new through import_export
action_time: 2023-07-25 15:31:18.410811
object_repr:
  Agility Ladder - Hop Scotch (2 In 2 Out) --------- In an athletic position with your body upright and knees slightly bent, stay on the balls of your feet. Lift your knees up before moving your feet fo


object_id: 615
change_message: new through import_export
action_time: 2023-07-25 15:31:18.411424
object_repr:
  Chin-Ups --------- Start with both hands grabbing a pull-up bar with your palms facing yourself. Pull your chest up to the bar with your chin passing the bar


object_id: 616
change_message: new through import_export
action_time: 2023-07-25 15:31:18.411944
object_repr:
  Side-Lying Quad and Glute Stretch --------- Lying on your back, bring your left knee up to 90 degrees and fold your leg across your body. Gently press your left knee to the ground with your right hand


object_id: 618
change_message: new through import_export
action_time: 2023-07-25 15:31:18.413231
object_repr:
  Alternating V-Up --------- Lie on your back with your arms and legs extended and lifted off the floor. Raise one leg up straight then crunch your upper body up as you reach your opposite arm up toward


object_id: 619
change_message: new through import_export
action_time: 2023-07-25 15:31:18.413764
object_repr:
  Hip Lifts --------- Imagine you have a walnut between your glutes, bridge up and crack it.  Lower back down to the ground.


object_id: 620
change_message: new through import_export
action_time: 2023-07-25 15:31:18.414349
object_repr:
  Hip Burner --------- Lay on the ground with your left side touching the ground. Keeping your upper body still, and both legs fully extended, slowly lift your right leg up to the sky


object_id: 622
change_message: new through import_export
action_time: 2023-07-25 15:31:18.415558
object_repr:
  Isometric Split Squat --------- Drop down into the bottom of a squat and freeze in this position for the allotted time


object_id: 623
change_message: new through import_export
action_time: 2023-07-25 15:31:18.416070
object_repr:
  Dumbbell Chest Fly --------- Lay flat on a bench with dumbbells over your chest, palms facing each other and elbows slightly bent. Slowly squeeze your shoulder blades together and open your chest as y


object_id: 624
change_message: new through import_export
action_time: 2023-07-25 15:31:18.416577
object_repr:
  Alternating Dumbbell Incline Bench Press --------- With a bench on an incline, grab two dumbbells and lay back.  With palms forward press both weights up.  Lower one dumbbell while keeping the other a


object_id: 625
change_message: new through import_export
action_time: 2023-07-25 15:31:18.417186
object_repr:
  Explosive Push-Ups --------- In a push-up position, lower down slowly and explode up as hard as possible, lifting your hands off the floor.


object_id: 626
change_message: new through import_export
action_time: 2023-07-25 15:31:18.417745
object_repr:
  Isometric Bodyweight Squat --------- Start by standing with your feet just outside of hip width.. Sit your hips down and back,, to lower into a squat.. Actively push your knees apart,, as you keep a t


object_id: 627
change_message: new through import_export
action_time: 2023-07-25 15:31:18.418288
object_repr:
  Face Pull --------- Start in an athletic stance,, holding the rope with your hands facing each other.. Keep your elbows high,, and sqeeze them back,, to bring the rope towards your face.. Pause and re


object_id: 628
change_message: new through import_export
action_time: 2023-07-25 15:31:18.418806
object_repr:
  Barbell Row --------- Start with the bar just below your knees and your back flat.. Maintain that position as you drive your elbows backwards to squeeze the bar into your chest.. Lower the bar under c


object_id: 629
change_message: new through import_export
action_time: 2023-07-25 15:31:18.419309
object_repr:
  Resistance Band Tricep Extension --------- Stand with one foot slightly in front of the other and place the center of the band under the back foot. Bring the working arm up above the top of your head.


object_id: 631
change_message: new through import_export
action_time: 2023-07-25 15:31:18.420326
object_repr:
  Tricep Pushdown --------- In an athletic position with your elbows by your ribcage, grab cable or resistance band handles with an overhand grip.  Press down towards your feet while keeping your elbows


object_id: 632
change_message: new through import_export
action_time: 2023-07-25 15:31:18.420835
object_repr:
  Resistance Band Rows --------- Stand with both feet on the center of the band, feet should width apart. Then hinge your upper body forward at the hips to about a 45-degree angle. Start with your arms 


object_id: 633
change_message: new through import_export
action_time: 2023-07-25 15:31:18.421381
object_repr:
  Resistance Band Upright Row --------- In a standing position, anchor the resistance band under your feet. Start by gripping the band with your palms facing behind your body. Drive your elbows up towar


object_id: 634
change_message: new through import_export
action_time: 2023-07-25 15:31:18.421966
object_repr:
  Resistance Band Reverse Curl --------- In a standing position, anchor the resistance band under your feet. Start by gripping the band with your palms facing behind your body. Keeping your elbows close


object_id: 635
change_message: new through import_export
action_time: 2023-07-25 15:31:18.422528
object_repr:
  Spiderman Stretch --------- Start in a high plank and lunge your right leg forward keeping both hands to the left of your right leg. Keeping your right leg at ninety degrees, hold, bring your foot bac


object_id: 637
change_message: new through import_export
action_time: 2023-07-25 15:31:18.423554
object_repr:
  Bicycles --------- With your hands behind your head,, crunch up and touch your right elbow to your left knee.. Then cycle to the opposite side.. As you continue cycling through, keep your low back on 


object_id: 638
change_message: new through import_export
action_time: 2023-07-25 15:31:18.424081
object_repr:
  Feet Elevated Suspension Push-Ups --------- Put your feet in the stirrups, laces pointing straight ahead. Your feet should be about one foot off the ground. Get into a high plank and go down for a pus


object_id: 639
change_message: new through import_export
action_time: 2023-07-25 15:31:18.424614
object_repr:
  Curl Up --------- Lie on your back and bend your left knee to place that foot flat on the floor while keeping your right leg straight. Place your hands under your lower back to support your natural lu


object_id: 640
change_message: new through import_export
action_time: 2023-07-25 15:31:18.425200
object_repr:
  High Plank Sit-Back --------- Start in a high plank position with feet shoulder width apart. Push through your hands, bend your knees and sink in to your hips, like an elevated child's pose. Return ba


object_id: 641
change_message: new through import_export
action_time: 2023-07-25 15:31:18.425739
object_repr:
  High Side Plank --------- Start with your left hand on the floor directly under your shoulder with your right hand on your hip making a triangle and with your feet stacked on top of each other. Only y


object_id: 642
change_message: new through import_export
action_time: 2023-07-25 15:31:18.426272
object_repr:
  High Side Plank --------- Start with your right hand on the floor directly under your shoulder with your left hand on your hip making a triangle and with your feet stacked on top of each other. Only y


object_id: 643
change_message: new through import_export
action_time: 2023-07-25 15:31:18.426846
object_repr:
  Hip Lifts --------- Lay on the floor.  With your right knee pulled in toward your chest, imprint your left foot into the floor and bridge up.  Slowly lower back to the floor.


object_id: 645
change_message: new through import_export
action_time: 2023-07-25 15:31:18.427952
object_repr:
  Quad Rockers --------- Start with your hands and knees on the ground.. Keep your back flat,, and knees outside your hips.. Rock your hips back towards your feet,, only as far as you can maintain an ar


object_id: 646
change_message: new through import_export
action_time: 2023-07-25 15:31:18.428506
object_repr:
  Hip Lifts --------- Lay on the floor.  With your left knee pulled in toward your chest, imprint your right foot into the floor and bridge up.  Slowly lower back to the floor.


object_id: 648
change_message: new through import_export
action_time: 2023-07-25 15:31:18.429535
object_repr:
  Prayer Stretch --------- Starting in a childs pose sitting back on your heels, reach your left arm and press the palm into the floor.  Right hand behind your head, rotate right, stretching your back a


object_id: 649
change_message: new through import_export
action_time: 2023-07-25 15:31:18.430033
object_repr:
  Isometric Superman --------- Lie face down with your arms stretched out above your head. Raise your arms, chest and legs off the ground and hold.


object_id: 650
change_message: new through import_export
action_time: 2023-07-25 15:31:18.430543
object_repr:
  Standing T Chest Stretch --------- Reach both arms out in front of you with palms up.  Stretch them apart into a T position.  Hold for two seconds and come back to the center


object_id: 652
change_message: new through import_export
action_time: 2023-07-25 15:31:18.431575
object_repr:
  Resistance Band No-Money --------- Start by holding the band in each hand with your elbows at a 90-degree angle. Keeping your elbows pinned to your side and your palms facing the ceiling, rotate your 


object_id: 653
change_message: new through import_export
action_time: 2023-07-25 15:31:18.432119
object_repr:
  Resistance Band Chest Press --------- Start by grasping the band in both hands and positioning the band to run along your mid-back. Standing with your hands at chest level, press your arms directly of


object_id: 654
change_message: new through import_export
action_time: 2023-07-25 15:31:18.432700
object_repr:
  Resistance Band Split Squats --------- Stagger your feet with your left foot in front. Now stand on the band with your left foot. Grip a handle in each hand and raise your hands up to your shoulders. 


object_id: 655
change_message: new through import_export
action_time: 2023-07-25 15:31:18.433241
object_repr:
  Resistance Band Split Squats --------- Stagger your feet with your right foot in front. Now stand on the band with your right foot. Grip a handle in each hand and raise your hands up to your shoulders


object_id: 656
change_message: new through import_export
action_time: 2023-07-25 15:31:18.433754
object_repr:
  Split Cable Rotational Row --------- Start in a split stance with your right leg forward,, holding the handle in your left hand.. Lunge down and reach your left arm forward.. Drive your left elbow bac


object_id: 657
change_message: new through import_export
action_time: 2023-07-25 15:31:18.434267
object_repr:
  Split Cable Rotational Row --------- Start in a split stance with your left leg forward,, holding the handle in your right hand.. Lunge down and reach your right arm forward.. Drive your right elbow b


object_id: 658
change_message: new through import_export
action_time: 2023-07-25 15:31:18.434776
object_repr:
  Low Plank --------- Lay on the ground. Raise up on both elbows and feet.  Maintain perfect posture, engage your abs, and hold.


object_id: 659
change_message: new through import_export
action_time: 2023-07-25 15:31:18.435318
object_repr:
  Dumbbell Squat and Press --------- With dumbbells held at your shoulders, squat back and down into a full squat.  Then drive up and press the dumbbells toward the ceiling.  Lower them to your shoulder


object_id: 660
change_message: new through import_export
action_time: 2023-07-25 15:31:18.435870
object_repr:
  Dolphin Push-Up --------- Starting in a low plank position, drive your butt to the ceiling while keeping back flat and legs straight. Once shoulder has fully extended, lower hips into low plank positi


object_id: 661
change_message: new through import_export
action_time: 2023-07-25 15:31:18.436389
object_repr:
  Jog in Place --------- Start in a standing position with your feet underneath your hips.. Be quick off the ground,, as you alternate your legs up and down to jog in place.


object_id: 662
change_message: new through import_export
action_time: 2023-07-25 15:31:18.436892
object_repr:
  Isometric Bear Crawl with Toe Taps --------- Start in a bear crawl position. Making sure your hips stay level, lift one foot 2-3 inches off the ground. Return you foot back to a bear crawl position an


object_id: 663
change_message: new through import_export
action_time: 2023-07-25 15:31:18.437412
object_repr:
  Heel Kicks --------- Start with your feet underneath your hips.. Alternate legs to run in place,, and try to snap your heel to your butt each time.. Be quick off the ground,, and keep your chest tall.


object_id: 665
change_message: new through import_export
action_time: 2023-07-25 15:31:18.438501
object_repr:
  Dumbbell Incline Bench Press --------- Adjust the incline bench up two notches.. Lay back on the bench,, with a dumbbell in each hand.. Press the dumbbells towards the ceiling.. Lower down under contr


object_id: 667
change_message: new through import_export
action_time: 2023-07-25 15:31:18.439686
object_repr:
  Oblique Twists --------- Sitting on the ground, keep your heels touching the floor, lean back to a forty five degree angle and rotate your upper body side to side touching the ground with each rotatio


object_id: 668
change_message: new through import_export
action_time: 2023-07-25 15:31:18.440237
object_repr:
  Bottom Up Squats --------- Start in a standing position with your feet just outside of hip width, and your arms straight overhead,, with straight legs, shift your hips backwards bringing your hands do


object_id: 669
change_message: new through import_export
action_time: 2023-07-25 15:31:18.440838
object_repr:
  Resistance Band Push-Up --------- Anchor the end points of the band underneath your hands and position the mid-point of the band so it rests across your mid-back. Position yourself in the top of a pus


object_id: 672
change_message: new through import_export
action_time: 2023-07-25 15:31:18.442548
object_repr:
  Split Jumps --------- Start in the bottom of a lunge. Jump up and drive your arms up.  Land softly and repeat.


object_id: 673
change_message: new through import_export
action_time: 2023-07-25 15:31:18.443057
object_repr:
  Alternating Cable Split Pulldown --------- Start in a half-kneeling position with cables set high and a handle in each hand.. Draw one arm back,, bringing your elbow just past your ribs.. Return under


object_id: 674
change_message: new through import_export
action_time: 2023-07-25 15:31:18.443603
object_repr:
  Bird Dogs --------- Start on all fours. Keep your back flat, extend your left hand with your right foot then your right hand with your left foot


object_id: 675
change_message: new through import_export
action_time: 2023-07-25 15:31:18.444185
object_repr:
  Flying Shoulder Presses --------- Start lying face down with your hands next to your head and arms at a ninety degree angle. Lift your upper body and extend your arms out as far as you can


object_id: 678
change_message: new through import_export
action_time: 2023-07-25 15:31:18.445745
object_repr:
  World's Greatest Stretch --------- Start in a high plank,, and step into a spiderman stretch.. Open up towards your front leg,, next rotate back,, to then straighten your front leg and stretch your ha


object_id: 682
change_message: new through import_export
action_time: 2023-07-25 15:31:18.447945
object_repr:
  Resistance Band Romanian Deadlift --------- In a standing position, anchor the resistance band under your feet. With your hands gripping the band to the side of your body, hinge at your hips and lower


object_id: 683
change_message: new through import_export
action_time: 2023-07-25 15:31:18.448462
object_repr:
  3-Way Lunge Matrix --------- Lateral, reverse, forward.   Step out into a lateral lunge, press back to center.  Next step back into a reverse lunge.  Drive directly into a forward lunge for 1 complete


object_id: 685
change_message: new through import_export
action_time: 2023-07-25 15:31:18.449543
object_repr:
  Hip Lift March --------- Lie on your back with your knees bent,, and heels into the ground.. Bridge your hips up and hold.. Lift one foot off the ground,, and straighten that leg.. Pause and then alte


object_id: 686
change_message: new through import_export
action_time: 2023-07-25 15:31:18.450110
object_repr:
  Isometric Single-Leg Glute Bridge --------- Lay on the floor with your right knee pulled in towards your chest.,,, push your left heel into the floor to bridge up.,, then, Slowly lower back to the flo


object_id: 687
change_message: new through import_export
action_time: 2023-07-25 15:31:18.450689
object_repr:
  Isometric Single-Leg Glute Bridge --------- Lay on the floor with your left knee pulled in towards your chest.,,, push your right heel into the floor to bridge up.,, then, Slowly lower back to the flo


object_id: 688
change_message: new through import_export
action_time: 2023-07-25 15:31:18.451260
object_repr:
  Duck Walk - Forward and Back --------- Start in a crouched position with your chest up.. Be as low as you can while walking forward,, exaggerating your steps as you go.. To walk backwards,, reverse yo


object_id: 689
change_message: new through import_export
action_time: 2023-07-25 15:31:18.451768
object_repr:
  Arm Sweep Stretch --------- Laying on your right side, with knees at 90 degrees, circle your left arm around the world ,,, then tuck it behind your back. Retrace the steps to get back to the starting 


object_id: 690
change_message: new through import_export
action_time: 2023-07-25 15:31:18.452340
object_repr:
  Arm Sweep Stretch --------- Laying on your left side, with knees at 90 degrees, circle your right arm around the world ,,, then tuck it behind your back. Retrace the steps to get back to the starting 


object_id: 692
change_message: new through import_export
action_time: 2023-07-25 15:31:18.453403
object_repr:
  Quick Feet In and Outs --------- Start in an athletic stance,, with your feet under your hips.. Be quick and light on your feet,, moving them in an alternating pattern,, out out, in in..


object_id: 693
change_message: new through import_export
action_time: 2023-07-25 15:31:18.454001
object_repr:
  Alternating Low Plank to Side Plank --------- Start in a low plank position. Rotate into a side plank and pause briefly. Return back to a low plank under control then rotate into a side plank on the o


object_id: 694
change_message: new through import_export
action_time: 2023-07-25 15:31:18.454601
object_repr:
  Shoeshine --------- In an athletic stance with a soft knee bend, alternate arms and throw jabs, rotate your arms as you punch out.


object_id: 695
change_message: new through import_export
action_time: 2023-07-25 15:31:18.455212
object_repr:
  Standing Rope Lift --------- Start in a squat stance with your left side to the cable column.. Keep a tall torso as you stand up fast,, to pull the rope up and across your body.. Finish with straight 


object_id: 696
change_message: new through import_export
action_time: 2023-07-25 15:31:18.455889
object_repr:
  Burpees --------- Place your hands on the ground, jump back into a plank position, jump back up feet near your hands and then jump up vertically.


object_id: 697
change_message: new through import_export
action_time: 2023-07-25 15:31:18.456491
object_repr:
  Childs Pose --------- Start on your hands and knees with your feet together and knees wide. Exhale to sit your hips back onto your heels as you reach the arms long in front of you.


object_id: 698
change_message: new through import_export
action_time: 2023-07-25 15:31:18.457095
object_repr:
  Knee Hugs --------- Stand tall. Lift and hug your knee into your chest.  Hold for 2 seconds and then switch sides


object_id: 699
change_message: new through import_export
action_time: 2023-07-25 15:31:18.457713
object_repr:
  Mountain Climbers --------- Start in a high plank position, stay on the balls of your feet and alternate driving each knee to your chest while keeping your upper body stable.


object_id: 700
change_message: new through import_export
action_time: 2023-07-25 15:31:18.458379
object_repr:
  Side Plank --------- Position your left elbow beneath your left shoulder.  Stack your feet together and lift up off of the ground. Hold strong with your body in a straight line.


object_id: 701
change_message: new through import_export
action_time: 2023-07-25 15:31:18.459031
object_repr:
  Side Plank --------- Position your right elbow beneath your right shoulder.  Stack your feet together and bridge up off of the ground.  Hold strong with your body in a straight line


object_id: 702
change_message: new through import_export
action_time: 2023-07-25 15:31:18.459566
object_repr:
  Tin Soldiers --------- Start tall with your feet together.. Kick one leg straight out in front of you,, while keeping your torso tall and both legs straight.. Snap your heel down,, to finish back unde


object_id: 704
change_message: new through import_export
action_time: 2023-07-25 15:31:18.460663
object_repr:
  Cable Rotational Press --------- Stand tall with the handle at chest height and the cable machine to your left.. With your hands together, press the handle away from your chest,, straight out in front


object_id: 705
change_message: new through import_export
action_time: 2023-07-25 15:31:18.461296
object_repr:
  Dumbbell Rows --------- Stagger your feet with your left leg forward and brace your left hand on your thigh, be sure to bend at the hip and keep you back as flat as possible as you lean forward. Pull 


object_id: 710
change_message: new through import_export
action_time: 2023-07-25 15:31:18.464605
object_repr:
  Hamstring Walk Out --------- Start in the top of a bridge position, squeezing your abs and butt cheeks tightly. Slowly walk your heels out an inch or two at a time. When you feel like you can no longe


object_id: 711
change_message: new through import_export
action_time: 2023-07-25 15:31:18.465235
object_repr:
  Miniband Skaters --------- With a miniband around your knees start in an athletic stance with hips back and knees bent.  Pick one leg off the ground and kick that leg back at 5 o'clock or 7o'clock. Ta


object_id: 712
change_message: new through import_export
action_time: 2023-07-25 15:31:18.465905
object_repr:
  Butterfly Stretch --------- Sit with your knees out and soles of your feet together.. Keep a tall torso as you lean your chest forward,, and push your knees apart with your elbows. Breathe deeply.


object_id: 713
change_message: new through import_export
action_time: 2023-07-25 15:31:18.466583
object_repr:
  Side Plank Band Row --------- In a side plank position with your right arm down, row a band or cable in towards the top of your left hip with your left hand. Keep your left arm close to your body whil


object_id: 717
change_message: new through import_export
action_time: 2023-07-25 15:31:18.469023
object_repr:
  Squat Jumps --------- Jump up and land softly with hips back and knees and feet aligned.  Rebound off the ground and spring back into the next jump.


object_id: 718
change_message: new through import_export
action_time: 2023-07-25 15:31:18.469661
object_repr:
  Dumbbell Front Raise to Row --------- Start out by doing a front raise.. Once your arms are parallel with the floor,, pull your elbows back to bring the dumbbells in,, with your arms bent to ninety de


object_id: 719
change_message: new through import_export
action_time: 2023-07-25 15:31:18.470235
object_repr:
  Supine Pec Stretch - Y --------- Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor.


object_id: 720
change_message: new through import_export
action_time: 2023-07-25 15:31:18.477494
object_repr:
  Lying Hamstring Stretch --------- Lying flat, pull your left leg to your chest while keeping a slight bend in your knee.


object_id: 721
change_message: new through import_export
action_time: 2023-07-25 15:31:18.478224
object_repr:
  Supine Pec Stretch - L --------- Lie on your back with your knees bent and feet flat on the floor. Comfortably draw ribs down, contracting through the abdomen, to bring the low back down to the floor.


object_id: 722
change_message: new through import_export
action_time: 2023-07-25 15:31:18.478809
object_repr:
  Lying Hamstring Stretch --------- Lying flat, pull your right leg to your chest while keeping a slight bend in your knee.


object_id: 723
change_message: new through import_export
action_time: 2023-07-25 15:31:18.479383
object_repr:
  Barbell Good Morning --------- Stand tall with the bar on your back,, and feet at hip width.. Hinge your hips back,, keeping your knees slighty bent,, and your low back arched.. To stand, think about 


object_id: 724
change_message: new through import_export
action_time: 2023-07-25 15:31:18.479972
object_repr:
  Kneeling Dumbbell Halos --------- While kneeling on the ground, hold the dumbbell by the ends, make a circle over your head. Do one circle, then switch directions and repeat


object_id: 725
change_message: new through import_export
action_time: 2023-07-25 15:31:18.480747
object_repr:
  Side Lying Quadriceps Stretch --------- Lie on your right side with your hips stacked,, and your body straight.. Grab your left foot with your left hand,, and pull towards your butt.. You should feel 


object_id: 727
change_message: new through import_export
action_time: 2023-07-25 15:31:18.482013
object_repr:
  Alternating Dumbbell Rows --------- Start with your knees bent in a half squat. Bend at the waist keeping your back straight. Let the dumbbells in each hand hang. Slowly pull one side up, slowly lower


object_id: 729
change_message: new through import_export
action_time: 2023-07-25 15:31:18.483181
object_repr:
  Rowing --------- Sit up tall with good posture, drive back using your legs, and finish the pull with your arms.  Reach back out with your arms and slide back to the front, keeping your heels on the pa


object_id: 731
change_message: new through import_export
action_time: 2023-07-25 15:31:18.484413
object_repr:
  Assisted Single-Leg Squat --------- Stand in front of a box or bench,, with most of your weight on your right leg,, and your left foot lightly touching the ground.. Reach back, and slowly sit down.. N


object_id: 738
change_message: new through import_export
action_time: 2023-07-25 15:31:18.488020
object_repr:
  Single-Arm Cable Squat and Row --------- Start with your feet just outside of hip width,, and the handle in your left hand with your arm straight.. Squat down as you reach your left arm forward.. Stan


object_id: 739
change_message: new through import_export
action_time: 2023-07-25 15:31:18.488562
object_repr:
  Barbell Overhead Squat --------- Press the bar directly overhead using a wide grip.. Push your knees apart and sit your hips back to squat down,, while keeping your arms extended overhead.. Push the g


object_id: 740
change_message: new through import_export
action_time: 2023-07-25 15:31:18.489129
object_repr:
  Barbell Push Press --------- Start holding the barbell at your collar bone. Dip down into a slight knee bend and drive up from your legs and ups thrusting the weight overhead


object_id: 741
change_message: new through import_export
action_time: 2023-07-25 15:31:18.489800
object_repr:
  Lower Back Stretch --------- Hug your right knee up towards your chest and pull it across your body with your right hand.  As you breathe out let your right arm drape on the floor.


object_id: 742
change_message: new through import_export
action_time: 2023-07-25 15:31:18.490320
object_repr:
  Clamshells --------- Lie on your right side with your hips and knees bent,, and your ankles, hips, and shoulders in line.. Rotate your left knee away from your right,, and finish by squeezing your lef


object_id: 743
change_message: new through import_export
action_time: 2023-07-25 15:31:18.490845
object_repr:
  Dumbbell Bench Press --------- Lay down on your back on a bench and keep your legs at ninety degrees. Keep your black flat on the bench and press the dumbbells up and together


object_id: 744
change_message: new through import_export
action_time: 2023-07-25 15:31:18.491355
object_repr:
  Cat Camel --------- Start with your hands and knees on the ground.. Exhale as you reach the bottom of your sternum towards the ceiling.. To reverse, inhale as you arch your low back,, and finish by lo


object_id: 745
change_message: new through import_export
action_time: 2023-07-25 15:31:18.491872
object_repr:
  Dumbbell Press --------- Hold the dumbbells over your shoulders with your palms facing in towards your head to start. Press the weight straight up towards the ceiling then lower back down to right bel


object_id: 746
change_message: new through import_export
action_time: 2023-07-25 15:31:18.492390
object_repr:
  Standing Overhead Tricep Stretch --------- Bring your left hand over your head and behind your neck while getting your upper arm as close to your ear as possible.  Use your right hand to grasp your le


object_id: 748
change_message: new through import_export
action_time: 2023-07-25 15:31:18.493450
object_repr:
  Lying Dumbbell Tricep Extension --------- Start by resting on your back with your feet flat on the ground. With your arms pressed straight off of your chest, bend at your elbows, and lower the dumbbel


object_id: 750
change_message: new through import_export
action_time: 2023-07-25 15:31:18.494499
object_repr:
  Dynamic Hamstring Stretch --------- Plant your heel and trigger your toes up.  Keeping your leg straight and back flat, sweep your arms through.  Switch legs while maintaining smooth form.


object_id: 752
change_message: new through import_export
action_time: 2023-07-25 15:31:18.495539
object_repr:
  Foam Roll Low Back --------- Place the foam roll under your low back.  Tilt to one side and place your elbow on the ground.  Massage the muscles to on each side of your spine.  Do not roll your spine.


object_id: 754
change_message: new through import_export
action_time: 2023-07-25 15:31:18.496611
object_repr:
  Dead Bugs --------- Lie on your back with your legs up at ninety degrees and your arms extended straight up to the ceiling. Extend your right arm overhead and your left leg long. Repeat on the opposit


object_id: 755
change_message: new through import_export
action_time: 2023-07-25 15:31:18.497128
object_repr:
  Dumbbell Sumo Deadlift --------- Holding a dumbbell in front of you, get into a sumo stance with toes pointed out at 45 degrees and feet outside of hip width. Keep your chest forward and drop your hip


object_id: 756
change_message: new through import_export
action_time: 2023-07-25 15:31:18.497636
object_repr:
  Runner Touches --------- Stand on your left leg,, with your right knee and toe up.. Hinge your left hip back,, while reaching your right hand and foot,, to extend as long as you can.. Pull your hip fo


object_id: 757
change_message: new through import_export
action_time: 2023-07-25 15:31:18.498131
object_repr:
  Runner Touches --------- Stand on your right leg,, with your left knee and toe up.. Hinge your right hip back,, while reaching your left hand and foot,, to extend as long as you can.. Pull your hip fo


object_id: 758
change_message: new through import_export
action_time: 2023-07-25 15:31:18.498635
object_repr:
  Kettlebell Deadlift --------- Start with the kettlebell between your feet.. Hinge your hips back to grab the kettlebell in both hands,, keeping your back flat and core tight.. Drive your heels into th


object_id: 761
change_message: new through import_export
action_time: 2023-07-25 15:31:18.500241
object_repr:
  Staggered Dumbbell Romanian Deadlift --------- Start in staggered stance so your left leg is forward.. Keep the majority of your weight on your left leg,, as you hinge your hips back and let your shou


object_id: 762
change_message: new through import_export
action_time: 2023-07-25 15:31:18.500837
object_repr:
  Staggered Dumbbell Romanian Deadlift --------- Start in staggered stance so your right leg is forward.. Keep the majority of your weight on your right leg,, as you hinge your hips back and let your sh


object_id: 763
change_message: new through import_export
action_time: 2023-07-25 15:31:18.501394
object_repr:
  Miniband Lateral Walks --------- With a miniband around your knees start in an athletic stance with hips back and knees bent.  Take small steps to the side.  Add a 2nd miniband around your ankles for 


object_id: 764
change_message: new through import_export
action_time: 2023-07-25 15:31:18.501886
object_repr:
  Miniband Squats --------- With a miniband around your knees squat down with hips back and chest up.  Add a 2nd miniband around your ankles for more burn


object_id: 767
change_message: new through import_export
action_time: 2023-07-25 15:31:18.503368
object_repr:
  Single-Leg Bench Hip Thrust --------- Sit on the ground with your shoulder blades on a bench and knees bent.. Lift your right foot,, now drive your left heel into the ground to extend your hip.. Slowl


object_id: 768
change_message: new through import_export
action_time: 2023-07-25 15:31:18.503864
object_repr:
  Single-Leg Bench Hip Thrust --------- Sit on the ground with your shoulder blades on a bench and knees bent.. Lift your left foot,, now drive your right heel into the ground to extend your hip.. Slowl


object_id: 769
change_message: new through import_export
action_time: 2023-07-25 15:31:18.504361
object_repr:
  Isometric Bear Crawl with Mountain Climbers --------- Start in a bear crawl position. Making sure your hips stay level, lift one foot slightly off the ground and reach it back. Return you foot back to


object_id: 770
change_message: new through import_export
action_time: 2023-07-25 15:31:18.504907
object_repr:
  Figure Four Stretch --------- Put your left ankle against your right knee.  Use both hands to pull your legs back toward you.  Focus on rotating your left knee out to feel a greater stretch on the lat


object_id: 771
change_message: new through import_export
action_time: 2023-07-25 15:31:18.505471
object_repr:
  Figure Four Stretch --------- Put your right ankle against your left knee.  Use both hands to pull your legs back toward you.  Focus on rotating your right knee out to feel a greater stretch on the la


object_id: 772
change_message: new through import_export
action_time: 2023-07-25 15:31:18.506009
object_repr:
  Kettlebell Swings --------- With your back flat, hike the kettlebell back just above your knees. Snap your hips and stand up tall to get the kettlebell to float to chest height.  Let the bell swing ba


object_id: 773
change_message: new through import_export
action_time: 2023-07-25 15:31:18.506546
object_repr:
  Neck Circles --------- Start in a standing position with your feet pointed straight ahead. With your arms resting at your side, draw a clockwise circle with your chin. Focus on isolating this movement


object_id: 774
change_message: new through import_export
action_time: 2023-07-25 15:31:18.507086
object_repr:
  Shoulder Squeezes --------- Lie face down, with your arms extended to the side,, forming a "T" with your body.. Face your palms forward with your thumbs up,, and squeeze your shoulder blades to lift y


object_id: 775
change_message: new through import_export
action_time: 2023-07-25 15:31:18.507658
object_repr:
  Prone Snow Angel --------- Resting on the floor with your body in a straight line and forehead down, extend your arms straight overhead touching your pinky fingers. Rotate your arms out to the side an


object_id: 777
change_message: new through import_export
action_time: 2023-07-25 15:31:18.508677
object_repr:
  V-Up --------- With arms overhead and feet on the floor, dynamically fold up and touch your shoes.  Unfold and lower your feet to just above the ground each rep.  If this is too intense, fold up with 


object_id: 779
change_message: new through import_export
action_time: 2023-07-25 15:31:18.509696
object_repr:
  Barbell Muscle Clean --------- Hinge back to lower the bar just below your knees.. Aggressively drive your feet into the ground to stand up fast.. Allow the bar to float upwards,, and rotate your elbo


object_id: 781
change_message: new through import_export
action_time: 2023-07-25 15:31:18.510708
object_repr:
  High Plank Shoulder Taps --------- In a high plank position, lift your arm and tap the opposite shoulder while keeping your hips square and core engaged.  Alternate sides


object_id: 782
change_message: new through import_export
action_time: 2023-07-25 15:31:18.511312
object_repr:
  Side Lying T Stretch --------- Lying on your left side lift your knees up even with your hips.  Reach and rotate your right arm back while your eyes follow your hand.  Return back to the center. 


object_id: 783
change_message: new through import_export
action_time: 2023-07-25 15:31:18.511981
object_repr:
  Arm Circles Backward --------- Stand tall and cycle your arms up and overhead, then back behind you, in a large circular motion.


object_id: 784
change_message: new through import_export
action_time: 2023-07-25 15:31:18.512567
object_repr:
  Hip Cradles --------- Stand tall and gently pull your knee and ankle up toward your chest, stretching the outside of your hip.


object_id: 785
change_message: new through import_export
action_time: 2023-07-25 15:31:18.513154
object_repr:
  Bodyweight Squats --------- With your feet just outside of your hips, sit back and down.  Go as low as you can with good posture and drive back up to a standing position


object_id: 786
change_message: new through import_export
action_time: 2023-07-25 15:31:18.513726
object_repr:
  Crossback Lunges --------- Sweep your leg back and across your body. Drop down until your back knee almost touches the ground.  Drive back up to standing


object_id: 787
change_message: new through import_export
action_time: 2023-07-25 15:31:18.514244
object_repr:
  Sprinter Crunch --------- With arms overhead and feet on the floor, crunch up off the floor and bring your elbow and opposite knee together.  Unfold and switch sides


object_id: 788
change_message: new through import_export
action_time: 2023-07-25 15:31:18.514762
object_repr:
  Dumbbell Goblet Sumo Squat --------- Holding a dumbbell in a goblet grip, get into a sumo stance with toes pointed out at 45 degrees and feet outside of hip width. Keep your chest forward and drop you


object_id: 789
change_message: new through import_export
action_time: 2023-07-25 15:31:18.515315
object_repr:
  Kneeling Hamstring Stretch Rock --------- Kneel down with your left leg forward. Sit your hips back and straighten your left knee until you feel a stretch at the back of your leg. Bring your hips forw


object_id: 791
change_message: new through import_export
action_time: 2023-07-25 15:31:18.516537
object_repr:
  Dumbbell Goblet Squats --------- Grab a dumbbell and hold it vertically at your chest with both hands.  With feet just outside your hips, press your knees out and squat down.  Squat as low as you can 


object_id: 796
change_message: new through import_export
action_time: 2023-07-25 15:31:18.519091
object_repr:
  Dumbbell Jump Squat --------- Start with your feet hip width apart,, and dumbbells at your sides.. Quickly squat down and aggressively drive the ground away,, to jump as high as you can.. Land with yo


object_id: 797
change_message: new through import_export
action_time: 2023-07-25 15:31:18.519662
object_repr:
  Rear Foot Elevated Dumbbell Goblet Split Squat --------- Start with your right foot resting on an elevated surface and your left foot flat on the ground. Hold one end of the dumbbell in your hands and


object_id: 799
change_message: new through import_export
action_time: 2023-07-25 15:31:18.520710
object_repr:
  Hip Twisters 90-90 --------- Start seated with one foot in front and the other in back,, with your knees at ninety degrees.. Stay tall with your core tight,, as you rotate your shoulders,, and pivot t


object_id: 800
change_message: new through import_export
action_time: 2023-07-25 15:31:18.521228
object_repr:
  Reverse Alternating Dumbbell Lunges --------- With dumbbells at your sides in a standing position, step one leg back and drop that knee just above the ground.  In one strong motion press back up to a 


object_id: 801
change_message: new through import_export
action_time: 2023-07-25 15:31:18.521735
object_repr:
  Side Lying T Stretch --------- Lying on your right side lift your knees up even with your hips. Reach and rotate your left arm back while your eyes follow your hand. Return back to the center.


object_id: 802
change_message: new through import_export
action_time: 2023-07-25 15:31:18.522258
object_repr:
  Kneeling Quadriceps Stretch --------- Kneel on the floor with your right leg forward and left leg back.  With perfect posture, press your hips forward until your feel a stretch in the front of your le


object_id: 804
change_message: new through import_export
action_time: 2023-07-25 15:31:18.523416
object_repr:
  Med Ball Big Circles --------- Start with the ball overhead.. Rotate your shoulders and squat down,, sweeping the ball across your ankles.. Continue rotating as you stand,, completing the circle overh


object_id: 805
change_message: new through import_export
action_time: 2023-07-25 15:31:18.524009
object_repr:
  Med Ball Woodchops --------- Start with the ball overhead,, and your feet just outside of hip width.. Squat and chop the ball down between your ankles,, while keeping your chest up.. Stand up fast to 


object_id: 806
change_message: new through import_export
action_time: 2023-07-25 15:31:18.524656
object_repr:
  Judo Push-Ups --------- Start in a downward dog position. Lower your head and bring your torso down and through your hands finishing by lifting your chest up to the ceiling. Go back the exact same way


object_id: 807
change_message: new through import_export
action_time: 2023-07-25 15:31:18.525178
object_repr:
  Isometric Elevated Push-Up --------- Start with your hands on a bench,, and body in a straight line.. Tuck your elbows in,, as you lower your chest until your elbows are at your sides.. Keep your core


object_id: 808
change_message: new through import_export
action_time: 2023-07-25 15:31:18.525695
object_repr:
  Split Squats --------- Step your left leg forward into a lunge stance.  While maintaining good posture, drop your right knee down just before it touches the ground.  Drive up to the starting position.


object_id: 809
change_message: new through import_export
action_time: 2023-07-25 15:31:18.526194
object_repr:
  Split Squats --------- Step your right leg forward into a lunge stance. While maintaining good posture, drop your left leg down just before it touches the ground. Drive up to the starting position. .


object_id: 810
change_message: new through import_export
action_time: 2023-07-25 15:31:18.526694
object_repr:
  Lateral Jump Burpees --------- Jump to the side and land on both feet,, then quickly drop into a pushup.. Explosively push yourself off the ground,, and bring your feet under you to jump high.. Land,,


object_id: 811
change_message: new through import_export
action_time: 2023-07-25 15:31:18.527287
object_repr:
  Kneeling Quadriceps Stretch --------- Kneel on the floor with your left leg forward and right leg back.  With perfect posture, press your hips forward until your feel a stretch in the front of your ri


object_id: 812
change_message: new through import_export
action_time: 2023-07-25 15:31:18.527850
object_repr:
  Barbell Romanian Deadlift --------- Holding a barbell in both hands, start with a flat back, slightly bend your knees, hinge your hips back and let the barbell slide down your legs.  Only go as far do


object_id: 813
change_message: new through import_export
action_time: 2023-07-25 15:31:18.528338
object_repr:
  Plank Saws --------- Start in a low plank position.. Shift your weight forward on your toes,, to move your body out over your elbows,, then push back.. Pulse back and forth,, while keeping your body i


object_id: 814
change_message: new through import_export
action_time: 2023-07-25 15:31:18.528875
object_repr:
  Reverse Crunch Hip Lifts --------- Start with knees bent at 90 degrees and feet on the floor.  Draw your knees in, straight your legs to vertical, and lift your hips of the floor.  Repeat down in reve


object_id: 818
change_message: new through import_export
action_time: 2023-07-25 15:31:18.530953
object_repr:
  Resistance Band Pull Apart --------- Stand tall with your arms straight out in front of you.. Hold onto the band,, and spread it apart by bringing your arms backwards,, to form a "T" with your body.. 


object_id: 819
change_message: new through import_export
action_time: 2023-07-25 15:31:18.531448
object_repr:
  Barbell Muscle Snatch --------- Using a clean grip, hinge back to lower the bar just below your knees..  Drive your feet into the ground to stand up fast.. Allow your elbows to bend and the bar to flo


object_id: 820
change_message: new through import_export
action_time: 2023-07-25 15:31:18.531941
object_repr:
  Straight Arm Pulldown --------- Start in an athletic stance,, holding the handles with your arms straight in front of your shoulders.. Stay tall as you pull your arms down,, to finish at your sides.. 


object_id: 821
change_message: new through import_export
action_time: 2023-07-25 15:31:18.532446
object_repr:
  Hanging Knee to Chest, Back Supported --------- Grab onto the handles and make sure your back is pressed against the support.  Make sure your feet are off the ground. Then slowly bend your legs and br


object_id: 823
change_message: new through import_export
action_time: 2023-07-25 15:31:18.533549
object_repr:
  Tricep Dips --------- Start with your arms extended and hands on the edge of the bench. You feet should be resting on your heels. Lower down until your upper arms are parallel with the floor, push bac


object_id: 824
change_message: new through import_export
action_time: 2023-07-25 15:31:18.534119
object_repr:
  Stability Ball Knee Tucks --------- Start in a pushup position,, with your ankles on the top of a stability ball.. Keep your arms straight,, as you bring your knees towards your chest,, and lift your 


object_id: 827
change_message: new through import_export
action_time: 2023-07-25 15:31:18.535688
object_repr:
  Dumbbell Pullover --------- Bridge up and hold.. Keep your arms straight with your ribs down,, and core engaged.. Allow the dumbbell to move slowly overhead,, and return it just above your chest..


object_id: 828
change_message: new through import_export
action_time: 2023-07-25 15:31:18.536218
object_repr:
  Barbell Overhead Split Squat --------- Press the bar fully overhead using a wide grip.. Step into a split stance with your right leg forward.. Lower yourself down under control.. Just before your left


object_id: 829
change_message: new through import_export
action_time: 2023-07-25 15:31:18.536717
object_repr:
  Barbell Overhead Split Squat --------- Press the bar fully overhead using a wide grip.. Step into a split stance with your left leg forward.. Lower yourself down under control.. Just before your right


object_id: 831
change_message: new through import_export
action_time: 2023-07-25 15:31:18.537779
object_repr:
  Quick Feet In Place --------- In an athletic stance with your hips back and knees bent, alternate tapping your feet as fast as possible. Think light and quick.


object_id: 832
change_message: new through import_export
action_time: 2023-07-25 15:31:18.538515
object_repr:
  Single-Leg Raises --------- Start with your right leg bent,, and foot flat on the ground.. Raise your left leg up,, only as high as you can still keep your leg straight,, and back flat.. Lower down un


object_id: 833
change_message: new through import_export
action_time: 2023-07-25 15:31:18.539070
object_repr:
  Modified Push-Ups --------- Start in a push-up position with your knees on the ground and your hands under your shoulders


object_id: 835
change_message: new through import_export
action_time: 2023-07-25 15:31:18.540082
object_repr:
  Single-Arm Dumbbell Push Press --------- Standing tall with your right hand on your hip and your left hand holding the dumbbell above your left shoulder, do a half squat down and explode up lifting yo


object_id: 838
change_message: new through import_export
action_time: 2023-07-25 15:31:18.541710
object_repr:
  Single-Arm Dumbbell Push Press --------- Standing tall with your left hand on your hip and your right hand holding the dumbbell above your right shoulder, do a half squat down and explode up lifting y


object_id: 840
change_message: new through import_export
action_time: 2023-07-25 15:31:18.542715
object_repr:
  Cable Split Pull Down --------- Start in a half kneeling position with a handle in each hand,, drive your elbows downwards and back, bringing the handles to the front of your shoulders, return under c


object_id: 841
change_message: new through import_export
action_time: 2023-07-25 15:31:18.543256
object_repr:
  Hanging Leg Extensions --------- Grab onto a bar with your palms facing forward. Make sure your feet are off the ground. Then slowly lift both your legs straight-out until your feet reach hip height. 


object_id: 843
change_message: new through import_export
action_time: 2023-07-25 15:31:18.544322
object_repr:
  Suspension Leg Curls --------- Secure both heels in the stirrups of the straps and lay on the ground.  Bridge up off the ground. Curl your heels in while lifting your hips up.  Control back to the sta


object_id: 844
change_message: new through import_export
action_time: 2023-07-25 15:31:18.544842
object_repr:
  Bottoms Up Press --------- In a kneeling position with your left knee down,, grab the kettlebell in your left hand so the round part of the bell is pointing up to the ceiling.. With a tight grip on th


object_id: 846
change_message: new through import_export
action_time: 2023-07-25 15:31:18.545956
object_repr:
  Step-Up Knee Drives --------- Drive your left foot into the box,, to stand tall with your right knee and toe up.. Pause at the top before lowering down under control.. Keep your left foot on the box a


object_id: 847
change_message: new through import_export
action_time: 2023-07-25 15:31:18.546474
object_repr:
  Resistance Band Lateral Raise --------- Stand with both feet on the center of the band, hip width apart. Keeping your arms fully extended, raise your arms up and out to your sides. Raise your arms to 


object_id: 848
change_message: new through import_export
action_time: 2023-07-25 15:31:18.546965
object_repr:
  Step-Up Knee Drives --------- Drive your right foot into the box,, to stand tall with your left knee and toe up.. Pause at the top before lowering down under control.. Keep your right foot on the box 


object_id: 849
change_message: new through import_export
action_time: 2023-07-25 15:31:18.547466
object_repr:
  Stability Ball Mini Rollout --------- Start in a low plank position,, with your forearms on top of the ball.. Keep your core tight and body straight,, as you pulse the ball forward and back with your 


object_id: 850
change_message: new through import_export
action_time: 2023-07-25 15:31:18.547982
object_repr:
  Stance Switches --------- Starting in an athletic stance,, twist your hips and feet clockwise while keeping your shoulders square.. Quickly snap back before twisting in the opposite direction.. Be qui


object_id: 851
change_message: new through import_export
action_time: 2023-07-25 15:31:18.548519
object_repr:
  Stability Ball 2 Up-1 Down Leg Curls --------- Place your heels on a stability ball.  With your palms pressing into the ground, bridge up and curl the ball in with both legs.  Pause and lift one leg o


object_id: 852
change_message: new through import_export
action_time: 2023-07-25 15:31:18.549063
object_repr:
  Split Rope Lift --------- Start with your right knee down,, and right side facing the cable column.. Stay tall as you bring the rope up and across your body.. Finish with your arms straight,, and outs


object_id: 853
change_message: new through import_export
action_time: 2023-07-25 15:31:18.549606
object_repr:
  Split Rope Lift --------- Start with your left knee down,, and left side facing the cable column.. Stay tall as you bring the rope up and across your body.. Finish with your arms straight,, and outsid


object_id: 854
change_message: new through import_export
action_time: 2023-07-25 15:31:18.550132
object_repr:
  Barbell Single-Leg Deadlift --------- Holding a bar in both hands, standing on your left leg, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a 


object_id: 855
change_message: new through import_export
action_time: 2023-07-25 15:31:18.550882
object_repr:
  Barbell Single-Leg Deadlift --------- Holding a bar in both hands, standing on your right leg, hinge at your hips and let your body see-saw down until you are parallel with the ground.  Snap back to a


object_id: 856
change_message: new through import_export
action_time: 2023-07-25 15:31:18.551377
object_repr:
  Foam Roll Lat --------- Place the roller under your armpit.  Tilt to one side and raise that arm overhead.  With hips off the ground and both feet planted roll from your armpit down to mid torso.


object_id: 857
change_message: new through import_export
action_time: 2023-07-25 15:31:18.551870
object_repr:
  Dumbbell Bent Over Rear Delt Shoulder Raises --------- Hinge forward until your upper body is parallel with the ground. With the dumbbells starting beneath you and a slight bend in your elbow, raise b


object_id: 858
change_message: new through import_export
action_time: 2023-07-25 15:31:18.552386
object_repr:
  Barbell Reverse Lunges --------- Stand tall with the bar across your back.. Take a big step backwards with your right leg, and lunge down until your right knee is just above the ground.. Forcefully pu


object_id: 859
change_message: new through import_export
action_time: 2023-07-25 15:31:18.552884
object_repr:
  Barbell Reverse Lunges --------- Stand tall with the bar across your back.. Take a big step backwards with your left leg, and lunge down until your left knee is just above the ground.. Forcefully push


object_id: 861
change_message: new through import_export
action_time: 2023-07-25 15:31:18.553913
object_repr:
  Airplanes --------- Pivot from the hip of your right leg.  As you see-saw down, keep your upper body and left leg moving as one piece.  Go to parallel and then pull back up.


object_id: 862
change_message: new through import_export
action_time: 2023-07-25 15:31:18.554417
object_repr:
  Hanging Leg Extensions, Back Supported --------- Grab onto the handles and make sure your back is pressed against the support.  Make sure your feet are off the ground. Then slowly lift both your legs 


object_id: 863
change_message: new through import_export
action_time: 2023-07-25 15:31:18.554941
object_repr:
  Foam Roll Calf --------- Place your calf over the roller and cross your other leg over. Push up off of the ground and slowly roll up and down the length of the calf.


object_id: 865
change_message: new through import_export
action_time: 2023-07-25 15:31:18.556060
object_repr:
  Box Jumps --------- Jump high and land softly on the box in an athletic position.  Step down to the starting position


object_id: 866
change_message: new through import_export
action_time: 2023-07-25 15:31:18.556598
object_repr:
  Dynamic Chest Stretch --------- Connect your hands behind your hips by interlocking your fingers.. Reach your arms back,, keeping them straight and standing tall.. Once you feel a stretch in your ches


object_id: 867
change_message: new through import_export
action_time: 2023-07-25 15:31:18.557108
object_repr:
  Crossbody Lat Stretch --------- Starting in a child's pose sitting back on your heels, reach your right arm across your body and place the back of your palm on the floor.  Lock that hand down with you


object_id: 868
change_message: new through import_export
action_time: 2023-07-25 15:31:18.557609
object_repr:
  Off-Set Grip Push-Ups --------- Lying on the ground face down, place your hands slightly closer than shoulder width, stagger your hands one to two hand lengths forward and back, push up, come back dow


object_id: 869
change_message: new through import_export
action_time: 2023-07-25 15:31:18.558119
object_repr:
  Hurdle Steps --------- From a tall standing position, bring one leg out to the side of your body,, until that thigh is parallel to the ground.. Bring your leg inwards,, and quickly snap down.. Alterna


object_id: 870
change_message: new through import_export
action_time: 2023-07-25 15:31:18.558613
object_repr:
  Bent Over Dumbbell Rows --------- Start bent over with your back straight and the dumbbells right below your calves. Pull the weight up and squeeze your shoulder blades together


object_id: 871
change_message: new through import_export
action_time: 2023-07-25 15:31:18.559121
object_repr:
  Reverse Lunge Reaches --------- Step back and drop down with your knee hovering just above the ground.  On the side that stepped back, reach your arm up to the ceiling.


object_id: 873
change_message: new through import_export
action_time: 2023-07-25 15:31:18.560265
object_repr:
  Floor Slides --------- Lay on the ground,, with your knees bent and feet flat.. Reach your arms overhead as far as you can,, keeping your elbows, shoulders, and wrists pressed into the ground.. Slide 


object_id: 874
change_message: new through import_export
action_time: 2023-07-25 15:31:18.560775
object_repr:
  Dumbbell Tricep Extension --------- With palms facing in, bend your elbows and lower the dumbbells just behind your head. Press up using your triceps.


object_id: 875
change_message: new through import_export
action_time: 2023-07-25 15:31:18.561319
object_repr:
  Dumbbell Floor Press --------- Lie on the ground with your knees bent and feet flat.. Press the dumbbells up,, while rotating your arms to bring them together.. Tuck your elbows into your sides,, as y


object_id: 876
change_message: new through import_export
action_time: 2023-07-25 15:31:18.561905
object_repr:
  Hip Burner --------- Lay on the ground with your right side touching the ground. Keeping your upper body still, and both legs fully extended, slowly lift your left leg up to the sky


object_id: 877
change_message: new through import_export
action_time: 2023-07-25 15:31:18.562419
object_repr:
  Dumbbell Front Raise --------- Standing in an athletic stance,, raise the dumbbells in front of you up to shoulder height.. Pause at the top before lowering under control.. Make sure to keep your arms


object_id: 878
change_message: new through import_export
action_time: 2023-07-25 15:31:18.562964
object_repr:
  Bicep Curls --------- With dumbbells starting at your sides and palms forward, curl toward your shoulders and squeeze.  Lower your back down until your arms are straight.


object_id: 879
change_message: new through import_export
action_time: 2023-07-25 15:31:18.563467
object_repr:
  Barbell Step Up --------- With a barbell across your shoulders,, place your left foot on a box or bench.. Push your left foot into the box to stand,, while driving your right knee up.. Slowly lower ba


object_id: 880
change_message: new through import_export
action_time: 2023-07-25 15:31:18.564025
object_repr:
  Barbell Rear Foot Elevated Split Squat --------- Place the bar across the back of your shoulders.. Rest your left foot onto a bench,, with your right leg in front.. Lower down under control until your


object_id: 881
change_message: new through import_export
action_time: 2023-07-25 15:31:18.564651
object_repr:
  Barbell Rear Foot Elevated Split Squat --------- Place the bar across the back of your shoulders.. Rest your right foot onto a bench,, with your left leg in front.. Lower down under control until your


object_id: 887
change_message: new through import_export
action_time: 2023-07-25 15:31:18.568257
object_repr:
  Dynamic Quadriceps Stretch --------- Standing tall with your weight on one leg, pull your heel toward your glute, pause and release.  Switch legs


object_id: 889
change_message: new through import_export
action_time: 2023-07-25 15:31:18.569266
object_repr:
  Split Rope Chop --------- Start with your left knee down,, and right side facing the cable column.. Stay tall as you bring the rope in and across your body.. Finish with your arms straight,, and hands


object_id: 890
change_message: new through import_export
action_time: 2023-07-25 15:31:18.569790
object_repr:
  Split Rope Chop --------- Start with your right knee down,, and left side facing the cable column.. Stay tall as you bring the rope in and across your body.. Finish with your arms straight,, and hands


object_id: 891
change_message: new through import_export
action_time: 2023-07-25 15:31:18.570283
object_repr:
  Crossbody Lat Stretch --------- In a child's pose sitting back on your heels, reach your left arm across your body and place the back of your palm on the floor.  Lock that hand down with your right ha


object_id: 892
change_message: new through import_export
action_time: 2023-07-25 15:31:18.570786
object_repr:
  Lower Back Stretch --------- Hug your left knee up towards your chest and pull it across your body with your right hand.  As you breathe out let your left arm drape on the floor as your work deeper in


object_id: 893
change_message: new through import_export
action_time: 2023-07-25 15:31:18.571327
object_repr:
  Lateral Duck Walk --------- Start in a crouched position with your chest up.. Be as low as you can,, and take a big step out to the side.. Bring your feet together,, and continue while staying low..


object_id: 897
change_message: new through import_export
action_time: 2023-07-25 15:31:18.573621
object_repr:
  Walking Dumbbell Racked Lunges --------- Hold the dumbbells up just above your shoulders and perform walking lunges alternating legs with each step


object_id: 898
change_message: new through import_export
action_time: 2023-07-25 15:31:18.574167
object_repr:
  Barbell Hang Snatch --------- With a wide grip,, hinge back to lower the bar just below your knees.. Explode up by driving your feet into the ground,, allowing your elbows to bend and the bar to float


object_id: 899
change_message: new through import_export
action_time: 2023-07-25 15:31:18.574684
object_repr:
  Barbell Front Squat --------- Place the barbell high on your shoulders and let it rest on your fingertips.  Starting with your feet just wider than your hips, squat back and down.  Drive up to a stand


object_id: 906
change_message: new through import_export
action_time: 2023-07-25 15:31:18.578391
object_repr:
  Resistance Band Squats --------- Stand with both feet on the center of the band, hip width apart. Hold the band above your shoulders, palms facing straight up. Squat down and back up


object_id: 909
change_message: new through import_export
action_time: 2023-07-25 15:31:18.579897
object_repr:
  Boat to Low Boat --------- Sit on the ground, and lean back with your feet off the floor,, Keep your back straight and extend your legs as you lean back,, Keep your arms extended the entire time.


object_id: 910
change_message: new through import_export
action_time: 2023-07-25 15:31:18.580414
object_repr:
  Bent Over YTW --------- Hinge over until your upper body is parallel with the ground.  Lift your arms into a Y position and imagine squeezing a pencil between your shoulder blades.  Lower back down an


object_id: 911
change_message: new through import_export
action_time: 2023-07-25 15:31:18.580935
object_repr:
  Stability Ball Kneeling Rollout --------- Start by kneeling with your forearms on top of the ball.. Lead with your hips,, and use your forearms to roll the ball forward.. Fall forward only as far as y


object_id: 912
change_message: new through import_export
action_time: 2023-07-25 15:31:18.581433
object_repr:
  Med Ball Push-Ups --------- Start in push-up position with one hand on the ball. Perform a push-up with one hand on the ball, when you get to the top, roll the ball to the other hand and repeat


object_id: 915
change_message: new through import_export
action_time: 2023-07-25 15:31:18.583116
object_repr:
  Reverse Alternating Goblet Lunges --------- Hold a single dumbbell or kettlebell at your chest, take a big step back and drop your back knee an inch from the ground.  Drive back up to a standing posit


object_id: 916
change_message: new through import_export
action_time: 2023-07-25 15:31:18.583608
object_repr:
  Side Plank Leg Lifts --------- Start in a side plank position. Straighten your right arm. Reach to the sky and lift your right leg.


object_id: 917
change_message: new through import_export
action_time: 2023-07-25 15:31:18.584133
object_repr:
  Side Plank Leg Lifts --------- Start in a side plank position. Straighten your left arm and reach to the sky. Lift your left leg.


object_id: 918
change_message: new through import_export
action_time: 2023-07-25 15:31:18.584636
object_repr:
  Single-Arm Dumbbell Press --------- With your left leg forward, press the weight up with your left arm. Help brace your core by putting your right hand on your hip. Drive your left arm straight up ove


object_id: 919
change_message: new through import_export
action_time: 2023-07-25 15:31:18.585175
object_repr:
  Forward Dumbbell Lunges --------- Stay tall as you take a big step forward,, holding dumbbells at your sides.. Drop down until just before your back knee touches.. Push the ground away to stand,, and 


object_id: 924
change_message: new through import_export
action_time: 2023-07-25 15:31:18.587857
object_repr:
  Incline Bench Bicep Curls --------- Sit back on an incline bench at 45 degrees. With dumbbells hanging in each hand, slowly bring the weight for a bicep curl


object_id: 925
change_message: new through import_export
action_time: 2023-07-25 15:31:18.588443
object_repr:
  Elevated 1 Dumbbell Split Squat --------- Holding a dumbbell in your right hand, start in a lunge position with your right leg elevated on a bench or box and your left leg forward. Squat down and come


object_id: 926
change_message: new through import_export
action_time: 2023-07-25 15:31:18.589066
object_repr:
  Hanging Knee to Chest --------- Grab onto a bar with your palms facing forward. Make sure your feet are off the ground. Then slowly bend your knees and bring them up until hip height. Then slowly lowe


object_id: 927
change_message: new through import_export
action_time: 2023-07-25 15:31:18.589680
object_repr:
  Elevated 1 Dumbbell Split Squat --------- Holding a dumbbell in your left hand, start in a lunge position with your right leg elevated on a bench or box and your left leg forward. Squat down and come 


object_id: 928
change_message: new through import_export
action_time: 2023-07-25 15:31:18.590265
object_repr:
  Single-Arm Dumbbell Press --------- With your right leg forward, press the weight up with your left arm. Help brace your core by putting your left hand on your hip. Drive your right arm straight up ov


object_id: 929
change_message: new through import_export
action_time: 2023-07-25 15:31:18.590860
object_repr:
  Single-Arm Dumbbell Split Squat --------- Start with your left knee down,, and your right shin vertical.. Hold the dumbbell in your right arm,, and stay tall as you stand straight up.. Lower until you


object_id: 930
change_message: new through import_export
action_time: 2023-07-25 15:31:18.591426
object_repr:
  Single-Arm Dumbbell Split Squat --------- Start with your right knee down,, and your left shin vertical.. Hold the dumbbell in your left arm,, and stay tall as you stand straight up.. Lower until your


object_id: 931
change_message: new through import_export
action_time: 2023-07-25 15:31:18.592013
object_repr:
  Stability Ball Hip Thrust --------- To set up, sit on the ball and walk your feet forward,, until your shoulders are on the ball.. Keep your knees bent,, and drive your heels down to extend your hips.


object_id: 932
change_message: new through import_export
action_time: 2023-07-25 15:31:18.592596
object_repr:
  Stability Ball Leg Curls --------- Place your heels on a stability ball.  With your palms pressing into the ground, bridge up and curl the ball in.  Slowly lower back out until your legs are straight.


object_id: 933
change_message: new through import_export
action_time: 2023-07-25 15:31:18.593207
object_repr:
  Cable Chest Press --------- Stand tall with handles at chest height, facing away from the machine.. With a neutral grip, press the handles away from your chest,, straight out in front of you. Your arm


object_id: 934
change_message: new through import_export
action_time: 2023-07-25 15:31:18.593739
object_repr:
  Sumo Squat Hold --------- Start with your feet out wide,, and toes pointing away from each other.. Squat down and hold,, with your chest up.. Rock side to side from this position,, to feel a stretch i


object_id: 941
change_message: new through import_export
action_time: 2023-07-25 15:31:18.598100
object_repr:
  Eccentric Pull-Ups --------- Step on a bench underneath a set of pull-up bars.  Jump up to the top position of a pull-up and lower down under control until your arms are straight.  Step back on the be


object_id: 942
change_message: new through import_export
action_time: 2023-07-25 15:31:18.598675
object_repr:
  Elevated Split Squats --------- Place your left foot on the box behind you with your laces down. Your right leg is on the floor in front of you. Your right knee should reach a ninety degree bend as yo


object_id: 943
change_message: new through import_export
action_time: 2023-07-25 15:31:18.599252
object_repr:
  Elevated Split Squats --------- Place your left leg on the floor in front of you and your right foot on the box behind you with your laces facing down. Your left knee should reach a ninety degree bend


object_id: 946
change_message: new through import_export
action_time: 2023-07-25 15:31:18.601070
object_repr:
  Lateral Bounds --------- Start on one leg.  Jump high and far and then stick the landing on the other leg.  Hold for 1 second and then bound back to the original leg


object_id: 947
change_message: new through import_export
action_time: 2023-07-25 15:31:18.601696
object_repr:
  90 Degree Rotational Jumps --------- Squat down with your hips back and your knees out. Jump up and rotate 90 degrees. Jump back up and rotate back to the start.


object_id: 950
change_message: new through import_export
action_time: 2023-07-25 15:31:18.604122
object_repr:
  High Knee March --------- Zip up tall and march in place.  Move with intent.  Keep your arms and legs driving


object_id: 951
change_message: new through import_export
action_time: 2023-07-25 15:31:18.604707
object_repr:
  Barbell Back Squat to Bench --------- With a barbell on your back,, brace your core and stand tall..  Keep your feet just outside of hip width,, as you slowly sit down-and-back to the bench.. Gently t


object_id: 952
change_message: new through import_export
action_time: 2023-07-25 15:31:18.605327
object_repr:
  Pigeon Pose --------- Starting in a plank,  bend your left leg and align your left knee with your left wrist. Extend your right leg behind you, and lower your hips towards the mat,, keeping your hips 


object_id: 953
change_message: new through import_export
action_time: 2023-07-25 15:31:18.605900
object_repr:
  Pigeon Pose --------- Starting in a plank,, BEND your right leg and align your right knee with your right wrist. Extend your left leg behind you, and lower your hips towards the mat,, keeping your hip


object_id: 954
change_message: new through import_export
action_time: 2023-07-25 15:31:18.606500
object_repr:
  Push-Up Knee Drive --------- Start in a high plank position,, and brace your core as you drive one knee forward.. Return to the start position and switch legs.. Lower into a push up,, and press back u


object_id: 955
change_message: new through import_export
action_time: 2023-07-25 15:31:18.607053
object_repr:
  Isometric Push-Up --------- Lower yourself to the bottom of a pushup,, with your elbows tucked in,, and even with your sides.. Keep your core tight and body in a straight line,, as you hold this posit


object_id: 956
change_message: new through import_export
action_time: 2023-07-25 15:31:18.607701
object_repr:
  Alternating Split Jumps --------- In a lunge stance, jump up, switch legs in mid-air, and then land back in a lunge.


object_id: 957
change_message: new through import_export
action_time: 2023-07-25 15:31:18.608314
object_repr:
  Single-Leg Dumbbell Rows --------- With a dumbbell on the ground and a bench or box to hold onto for support, stand on your left leg and hinge forward with your torso while keeping your right leg para


object_id: 958
change_message: new through import_export
action_time: 2023-07-25 15:31:18.608903
object_repr:
  Single-Leg Dumbbell Rows --------- With a dumbbell on the ground and a bench or box to hold onto for support, stand on your right leg and hinge forward with your torso while keeping your left leg para


object_id: 961
change_message: new through import_export
action_time: 2023-07-25 15:31:18.610542
object_repr:
  Inchworms --------- Fold over and place your hands on the ground.  Taking small steps with your hands, walk out into a plank position.  While keeping your legs straight, walk your feet up to your hand


object_id: 962
change_message: new through import_export
action_time: 2023-07-25 15:31:18.611178
object_repr:
  Reverse Lunges - Alternating --------- Take a big step back and drop your back knee an inch from the ground.  Drive back up to a standing position and alternate legs.


object_id: 963
change_message: new through import_export
action_time: 2023-07-25 15:31:18.611768
object_repr:
  Resistance Band Bicep Curls --------- Stand on the band with feet hips width apart. Now take a handle in each hand with your palms facing forward. Then bring your hands towards your shoulders. Then lo


object_id: 967
change_message: new through import_export
action_time: 2023-07-25 15:31:18.614082
object_repr:
  Dumbbell Squats --------- Start with dumbbells at your sides and feet just outside of hip width.. Sit your hips down and back,, let your shoulders come forward,, while keeping your back flat.. Push th


object_id: 968
change_message: new through import_export
action_time: 2023-07-25 15:31:18.614644
object_repr:
  Dumbbell Rows --------- Stagger your feet with your right leg forward and brace your right hand on your thigh, be sure to bend at the hip and keep your back as flat as possible as you lean forward. Pu


object_id: 975
change_message: new through import_export
action_time: 2023-07-25 15:31:18.618726
object_repr:
  Arm Circles Forward --------- Cycle your arms forward in a large circular motion.. Remember to stand tall.


object_id: 977
change_message: new through import_export
action_time: 2023-07-25 15:31:18.619867
object_repr:
  Landmine Shoulder Press --------- Anchor the barbell in a corner. Place your left knee on the ground and hold the barbell with your left hand. Your right knee should be at ninety degrees. Lift the bar


object_id: 978
change_message: new through import_export
action_time: 2023-07-25 15:31:18.620359
object_repr:
  Landmine Shoulder Press --------- Anchor the barbell in a corner. Place your right knee on the ground and hold the barbell with your right hand. Your left knee should be at ninety degrees. Lift the ba


object_id: 980
change_message: new through import_export
action_time: 2023-07-25 15:31:18.621597
object_repr:
  Walking Lunges --------- From a standing position take a big step forward. Drop your back knee just above the ground and then drive up to a standing position.


object_id: 982
change_message: new through import_export
action_time: 2023-07-25 15:31:18.622869
object_repr:
  Agility Run --------- Start in an athletic position,, push the ground away as you accelerate towards your target,, when you get to your target, plant your legs and turn around,, sprint back to the sta


object_id: 983
change_message: new through import_export
action_time: 2023-07-25 15:31:18.623374
object_repr:
  Dumbbell Push Press --------- Standing tall with both hands holding dumbbells above your shoulders, do a half squat down and explode up lifting your heels but keeping your toes on the ground. As you e


object_id: 985
change_message: new through import_export
action_time: 2023-07-25 15:31:18.624416
object_repr:
  Alternating Dumbbell Chest Press --------- Lay down on the bench with a dumbbell in each hand. Start with your arms fully extended to the sky. Lower one dumbbell towards your chest with the other exte


object_id: 986
change_message: new through import_export
action_time: 2023-07-25 15:31:18.624961
object_repr:
  Cable Pull Through --------- Start with the rope between your legs.. Stand tall,, and walk forward until you feel tension in the rope.. Hinge your hips back,, and let your shoulders come forward.. Pul


object_id: 987
change_message: new through import_export
action_time: 2023-07-25 15:31:18.625509
object_repr:
  Single-Arm Cable Row --------- Start in an athletic stance,, holding the handle in your right hand with your arm straight.. Squeeze your right elbow backwards,, to bring the handle to your chest.. Pau


object_id: 988
change_message: new through import_export
action_time: 2023-07-25 15:31:18.626007
object_repr:
  Single-Arm Cable Row --------- Start in an athletic stance,, holding the handle in your left hand with your arm straight.. Squeeze your left elbow backwards,, to bring the handle to your chest.. Pause


object_id: 989
change_message: new through import_export
action_time: 2023-07-25 15:31:18.626505
object_repr:
  2 Dumbbell Single-Leg Deadlift --------- Holding a dumbbell in each hand, with your right leg on the ground, hinge at your hips and let your body see-saw down until you are parallel with the ground.  


object_id: 990
change_message: new through import_export
action_time: 2023-07-25 15:31:18.627069
object_repr:
  Suspension Knee Tucks --------- Put your feet in the straps, laces facing down with the bottoms of your shoes facing up. Get in a push-up position with your legs suspended. Place your hands directly u


object_id: 996
change_message: new through import_export
action_time: 2023-07-25 15:31:18.630451
object_repr:
  YTW --------- Lie face down with your arms overhead,, and thumbs up to form a "Y".. Lift your arms,, then move them to the side forming a "T".. Lift,, then bring your elbows in to form a "W",, and lif


object_id: 997
change_message: new through import_export
action_time: 2023-07-25 15:31:18.630950
object_repr:
  Highland Jacks --------- Start with your feet and arms together. Perform a jumping jack but instead of bringing your hands up, swing them out to the side.  Bring everything back together.  Stay light 


object_id: 1000
change_message: new through import_export
action_time: 2023-07-25 15:31:18.632464
object_repr:
  Forward Lunges --------- Stay tall as you take a big step forward,, and drop down until just before your back knee touches.. Push the ground away to stand,, and switch legs to repeat..


object_id: 1001
change_message: new through import_export
action_time: 2023-07-25 15:31:18.633041
object_repr:
  High Plank Dumbbell Rows --------- Start in a high plank with your hands on the dumbbells directly under your shoulders. Pull the weight up and straight back


object_id: 1002
change_message: new through import_export
action_time: 2023-07-25 15:31:18.633614
object_repr:
  Rainbow Plank --------- Start in a low plank with your forearms on the ground and rotate your hips over to one side, then back to the opposite side


object_id: 1003
change_message: new through import_export
action_time: 2023-07-25 15:31:18.634150
object_repr:
  Reverse Lunges with Med Ball Press --------- Stand with the med ball at your chest.. Step back with one leg,, dropping into a lunge,, as you reach the ball overhead.. Drive your front foot into the gr


object_id: 1006
change_message: new through import_export
action_time: 2023-07-25 15:31:18.635673
object_repr:
  Kneeling Dumbbell Press --------- Start with one knee down,, holding dumbbells at your shoulders,, with your palms facing your chest.. Stay tall and press overhead,, rotating your arms back to finish 


object_id: 1007
change_message: new through import_export
action_time: 2023-07-25 15:31:18.636257
object_repr:
  Standing Rope Chop --------- Start in an athletic stance with your left side facing the cable column.. Keep a tall torso as you sit down,, to pull the rope in and across your body.. Finish with straig


object_id: 1008
change_message: new through import_export
action_time: 2023-07-25 15:31:18.636832
object_repr:
  Standing Rope Chop --------- Start in an athletic stance with your right side facing the cable column.. Keep a tall torso as you sit down,, to pull the rope in and across your body.. Finish with strai


object_id: 1013
change_message: new through import_export
action_time: 2023-07-25 15:31:18.639506
object_repr:
  Feet Elevated Push-Ups --------- Elevate your feet on a box or bench.  Keeping your core tight, lower down and then drive back up.


object_id: 1014
change_message: new through import_export
action_time: 2023-07-25 15:31:18.640015
object_repr:
  Cable Squat and Row --------- Start with your feet just outside of hip width,, holding the handles with your arms straight.. Squat down as you reach your arms forward.. Stand up and row.. Pause at the


object_id: 1015
change_message: new through import_export
action_time: 2023-07-25 15:31:18.640564
object_repr:
  Resistance Band Front Raise --------- Stand in a staggered stance, with your front foot on the center of the band. Keeping your arms fully extended, raise your arms up and straight out in front of you


object_id: 1016
change_message: new through import_export
action_time: 2023-07-25 15:31:18.641068
object_repr:
  Single-Arm Cable Chest Press --------- Start in a split stance with your left foot back,, holding the handle at chest height with your left hand.. Stay tall as you punch your left arm forward.. Lower 


object_id: 1017
change_message: new through import_export
action_time: 2023-07-25 15:31:18.641562
object_repr:
  Barbell Clean Pull --------- Hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips..  Finish t


object_id: 1018
change_message: new through import_export
action_time: 2023-07-25 15:31:18.642070
object_repr:
  Hand to Hand Kettlebell Swings --------- Hinge your hips back,, to lower the kettlebell between your knees.. Snap your hips forward to stand up fast,, allowing the kettlebell to float upwards.. Switch


object_id: 1019
change_message: new through import_export
action_time: 2023-07-25 15:31:18.642565
object_repr:
  3 Position Isometric Pull-Ups --------- Start at the top of a pull-up with your chin above the bar and hold there. Drop down to ninety degrees and hold there. Lower to the last position about 1 inch a


object_id: 1020
change_message: new through import_export
action_time: 2023-07-25 15:31:18.643093
object_repr:
  Barbell High Pull --------- Hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it brushes your hips..  Allow you


object_id: 1023
change_message: new through import_export
action_time: 2023-07-25 15:31:18.644701
object_repr:
  Barbell Snatch High Pull --------- Using a wide grip,, hinge back to lower the bar just below your knees.. Explode up by aggressively driving your feet into the ground,, accelerating the bar as it bru


object_id: 1024
change_message: new through import_export
action_time: 2023-07-25 15:31:18.645247
object_repr:
  Cable Rotational Pulse --------- Stand with the cable machine on your left.. Hold the handle out in front of you in an athletic stance.. Twist your torso 45 degrees to the right, then return to center


object_id: 1025
change_message: new through import_export
action_time: 2023-07-25 15:31:18.646268
object_repr:
  Cable Rotational Pulse --------- Stand with the cable machine on your right.. Hold the handle out in front of you in an athletic stance.. Twist your torso 45 degrees away from the machine, then return


object_id: 1027
change_message: new through import_export
action_time: 2023-07-25 15:31:18.647339
object_repr:
  Stepups --------- Drive your foot into the box or bench until you reach a full standing position.  Sink your hips back and lower under control to the start


object_id: 1029
change_message: new through import_export
action_time: 2023-07-25 15:31:18.648418
object_repr:
  Incline Bench Press --------- Position yourself on an incline bench at 30 to 45 degrees. Grab the barbell with your hands shoulder width apart, fingers facing away from your body. Extend your arms upw


object_id: 1030
change_message: new through import_export
action_time: 2023-07-25 15:31:18.648980
object_repr:
  Carioca --------- Move laterally by bringing your trail leg across your body,, and twist your hips in the same direction.. Once your foot hits the ground,, twist your hips back to reach that foot behi


object_id: 1031
change_message: new through import_export
action_time: 2023-07-25 15:31:18.649470
object_repr:
  Dumbbell Push-Up Plank Row --------- In a high plank position with your feet wide and each hand gripping a dumbbell, slowly pull one dumbbell to your torso while keeping your hips square.  Lower under


object_id: 1032
change_message: new through import_export
action_time: 2023-07-25 15:31:18.649986
object_repr:
  Resistance Band Single-Arm Reach and Row --------- Start on your right leg,, with the handle in your left hand.. Hinge your right hip back,, and reach forward with your left arm.. Pull your left elbow


object_id: 1033
change_message: new through import_export
action_time: 2023-07-25 15:31:18.650542
object_repr:
  Resistance Band Single-Arm Reach and Row --------- Start on your left leg,, with the handle in your right hand.. Hinge your left hip back,, and reach forward with your right arm.. Pull your right elbo


object_id: 1034
change_message: new through import_export
action_time: 2023-07-25 15:31:18.651043
object_repr:
  Suspension Bicep Curls --------- Grab onto the suspension trainer. Slowly move your feet forward so that your body is at an angle. Starting with your palms facing towards you. Then pull yourself up to


object_id: 1035
change_message: new through import_export
action_time: 2023-07-25 15:31:18.651543
object_repr:
  Single-Arm Dumbbell Snatch --------- Hinge back to lower the dumbbell between your knees with your right arm.. Aggressively drive your feet into the ground,, fully extending your hips,, and allowing t


object_id: 1036
change_message: new through import_export
action_time: 2023-07-25 15:31:18.652041
object_repr:
  Rotational Plate Lift --------- Grab a weighted plate or dumbbell and squat down with hips back. Reach the weight just outside your left knee. In one motion, rotate and pull the weight into your chest


object_id: 1037
change_message: new through import_export
action_time: 2023-07-25 15:31:18.652580
object_repr:
  Rotational Plate Lift --------- Grab a weight plate or dumbbell and squat down with hips back.  Reach the weight just outside your right knee.  In one motion, rotate, pull the weight into your chest, 


object_id: 1038
change_message: new through import_export
action_time: 2023-07-25 15:31:18.653091
object_repr:
  Low Kettlebell Windmills --------- Start tall with the kettlebell in your left hand,, and your right arm reaching up.. stay tall as you push your hips back,, and slide the kettlebell down towards your


object_id: 1039
change_message: new through import_export
action_time: 2023-07-25 15:31:18.653643
object_repr:
  Low Kettlebell Windmills --------- Start tall with the kettlebell in your right hand,, and your left arm reaching up.. stay tall as you push your hips back,, and slide the kettlebell down towards your


object_id: 1040
change_message: new through import_export
action_time: 2023-07-25 15:31:18.654166
object_repr:
  Assisted Single-Leg Squat --------- Stand in front of a box or bench,, with most of your weight on your left leg,, and your right foot lightly touching the ground.. Reach back, and slowly sit down.. N


object_id: 1041
change_message: new through import_export
action_time: 2023-07-25 15:31:18.654654
object_repr:
  Suspension High Plank --------- Place your toes in the straps. Face the floor, place your hands underneath your shoulder. Now lift your knees off the ground and push your feet back, bringing your body


object_id: 1049
change_message: new through import_export
action_time: 2023-07-25 15:31:18.659047
object_repr:
  Quadruped Fire Hydrant Circles Forward --------- Starting on all fours, reach your left knee out to the side. With your knee bent, fully rotate your hip counter clockwise to bring your left knee back 


object_id: 1050
change_message: new through import_export
action_time: 2023-07-25 15:31:18.659573
object_repr:
  Quadruped Fire Hydrant Circles Forward --------- Starting on all fours, reach your right knee out to the side. With your knee bent, fully rotate your hip clockwise to bring your right knee back undern


object_id: 1051
change_message: new through import_export
action_time: 2023-07-25 15:31:18.660085
object_repr:
  Lateral Dumbbell Lunges --------- Start with your feet together,, holding a dumbbell under your chin.. Take a big step out to the side,,  sit down and back,, with your opposite leg straight.. Push bac


object_id: 1052
change_message: new through import_export
action_time: 2023-07-25 15:31:18.660590
object_repr:
  Standing Hamstring Stretch --------- Start with your feet together,, and reach your left leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a ta


object_id: 1053
change_message: new through import_export
action_time: 2023-07-25 15:31:18.661102
object_repr:
  Standing Hamstring Stretch --------- Start with your feet together,, and reach your right leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a t


object_id: 1054
change_message: new through import_export
action_time: 2023-07-25 15:31:18.661643
object_repr:
  Standing Hamstring Stretch --------- Start with your feet together,, and reach one leg forward.. Dig that heel into the ground with your front leg straight,, and reach forward while keeping a tall tor


object_id: 1057
change_message: new through import_export
action_time: 2023-07-25 15:31:18.663536
object_repr:
  Alternating Bicep Curls --------- Stand with your feet shoulder width apart,,, hands at your sides,, and palms facing forwards. Bend at the elbow,,, lifting the dumbbell up a few inches from your shou


object_id: 1059
change_message: new through import_export
action_time: 2023-07-25 15:31:18.664591
object_repr:
  Dumbbell Farmers Carry --------- Hold the dumbbells at your sides, arms fully extended and walk forward


object_id: 1060
change_message: new through import_export
action_time: 2023-07-25 15:31:18.665081
object_repr:
  Resistance Band Overhead Press --------- Stand with both feet on the center of the band, hip width apart. Bring handles of the band above shoulders so that elbows are bent 90 degrees. Press your arms 


object_id: 1061
change_message: new through import_export
action_time: 2023-07-25 15:31:18.665624
object_repr:
  Resistance Band Squat to Press --------- With the resistance band under your feet, grab the handles, squat down and stand up pressing all the way overhead


object_id: 1062
change_message: new through import_export
action_time: 2023-07-25 15:31:18.666201
object_repr:
  Dumbbell Press - Alternating --------- Press one arm overhead, pause, and then lower under control.  Alternate arms while keeping your core tight and legs straight


object_id: 1063
change_message: new through import_export
action_time: 2023-07-25 15:31:18.666741
object_repr:
  Dumbbell Waiter's Carry --------- Start with the dumbbell in your left hand, with your elbow at ninety degrees and your fore-arm vertical. Keep a tall torso as you walk forward, being careful not to l


object_id: 1064
change_message: new through import_export
action_time: 2023-07-25 15:31:18.667240
object_repr:
  Dumbbell Waiter's Carry --------- Start with the dumbbell in your right hand, with your elbow at ninety degrees and your fore-arm vertical. Keep a tall torso as you walk forward, being careful not to 


object_id: 1065
change_message: new through import_export
action_time: 2023-07-25 15:31:18.667771
object_repr:
  Extended High Plank --------- Lock-in to the top of a pushup position.  From here walk your hands out as far as you can while maintaining tension in your abs.  You shouldn't feel it in your low back


object_id: 1066
change_message: new through import_export
action_time: 2023-07-25 15:31:18.668255
object_repr:
  Resistance Band Reverse Fly --------- Stand with both feet on the center of the band, hip width apart. Bend at your hips about forty fives degrees. With your elbows slightly bent, pull the bands up an


object_id: 1071
change_message: new through import_export
action_time: 2023-07-25 15:31:18.670707
object_repr:
  Suspension Tricep Dips --------- Grab onto the handles of the machine. Start at the top and then slowly lower yourself down till your arms are at 90 degrees. Then press yourself back up.


object_id: 1072
change_message: new through import_export
action_time: 2023-07-25 15:31:18.671196
object_repr:
  Stability Ball Plank --------- With feet on the ground place both elbows on a stability ball and hold a front plank


object_id: 1073
change_message: new through import_export
action_time: 2023-07-25 15:31:18.671700
object_repr:
  Suspension Squat Jumps --------- Stand tall grasp the suspension machine and put your arms in front of your body, palms together – squat, jump. Arms go down at the top of your jump


object_id: 1074
change_message: new through import_export
action_time: 2023-07-25 15:31:18.672269
object_repr:
  T Push-Ups --------- Start in a push-up position, perform a push-up and as you come up, lift one hand off the ground and rotate towards the ceiling with your arm fully extended


object_id: 1075
change_message: new through import_export
action_time: 2023-07-25 15:31:18.672828
object_repr:
  Bench Hip Thrust --------- Sit on the ground with your shoulder blades on a bench and knees bent.. Now, drive your heels into the ground to fully extend your hips.. Slowly lower down without touching 


object_id: 1076
change_message: new through import_export
action_time: 2023-07-25 15:31:18.673383
object_repr:
  Single-Arm Dumbbell Snatch --------- Hinge back to lower the dumbbell between your knees with your left arm.. Aggressively drive your feet into the ground,, fully extending your hips,, and allowing th


object_id: 1077
change_message: new through import_export
action_time: 2023-07-25 15:31:18.673913
object_repr:
  2 Dumbbell Lateral Lunges --------- With dumbbells by your sides, step out to the side.. Reach your hips back like you're sitting in a chair.. Drive back up to the starting position, and repeat on the


object_id: 1078
change_message: new through import_export
action_time: 2023-07-25 15:31:18.674455
object_repr:
  Dumbbell Front Squat to Bench --------- Place the dumbbells on top of your shoulders,, with your elbows pointing forward.. Keep your chest up,, as you sit down and back to the bench.. Gently touch, th


object_id: 1082
change_message: new through import_export
action_time: 2023-07-25 15:31:18.676739
object_repr:
  Stability Ball Stir the Pot --------- Start in a low plank with your forearms on the ball.. Keep your core tight and body in a straight line,, as you rotate your shoulders to create a circle.. Finish 


object_id: 1084
change_message: new through import_export
action_time: 2023-07-25 15:31:18.677767
object_repr:
  Tuck Jumps --------- To start jump as high as you can,, and tuck your knees up,, so your thighs are parallel to the ground.. Anticipate landing and quickly attack the ground,, to set up for your next 


object_id: 1087
change_message: new through import_export
action_time: 2023-07-25 15:31:18.679238
object_repr:
  Crab Toe Touches --------- Start in a crab position with your hands under your shoulders and feet flat.. Keeping your hips off the ground,, touch your opposite toe with your opposite hand..


object_id: 1089
change_message: new through import_export
action_time: 2023-07-25 15:31:18.680228
object_repr:
  Lateral Bear Crawl --------- Start with your hands under your shoulders,, and knees under your hips.. Lift your knees just off the ground,, and move sideways by reaching your opposite hand and foot in


object_id: 1090
change_message: new through import_export
action_time: 2023-07-25 15:31:18.680711
object_repr:
  Leg Balance with Toe Reach --------- Start in an athletic position and balance on your left leg,, reach your right leg out to the side while maintaining balance your left leg,, return your right leg b


object_id: 1091
change_message: new through import_export
action_time: 2023-07-25 15:31:18.681229
object_repr:
  Leg Balance with Toe Reach --------- Start in an athletic position and balance on your right leg,, reach your left leg out to the side while maintaining balance your right leg,, return your left leg b


object_id: 1092
change_message: new through import_export
action_time: 2023-07-25 15:31:18.681796
object_repr:
  Plate Glute Bridge --------- Grab a weight plate and place it on your hips. While holding the plate, bridge up by squeezing your glutes. Lower back down to the ground under control.


object_id: 1093
change_message: new through import_export
action_time: 2023-07-25 15:31:18.682301
object_repr:
  Kneeling Dumbbell Pullovers --------- Start by kneeling tall with both knees down.. Stay tall and keep your arms straight,, as you move the dumbbell from your thighs to over your head.. Try not to let


object_id: 1101
change_message: new through import_export
action_time: 2023-07-25 15:31:18.686424
object_repr:
  3 Position Isometric Hold Push-Ups --------- Start in the top of a pushup position. Lower a quarter of the way down and hold. Next, lower to half way down and hold. Finally, hold with your nose just a


object_id: 1103
change_message: new through import_export
action_time: 2023-07-25 15:31:18.687410
object_repr:
  Plank Walk --------- Start in a high plank, lower into a forearm plank one arm at a time. Then press back up to a high plank. Alternate which arm goes down first


object_id: 1105
change_message: new through import_export
action_time: 2023-07-25 15:31:18.688491
object_repr:
  Pendulum Legs --------- Lie with your back flat on the ground,, and legs straight up.. Swing your legs over and down to one side,, keeping your back pressed into the ground.. Raise your legs back to c


object_id: 1106
change_message: new through import_export
action_time: 2023-07-25 15:31:18.689038
object_repr:
  Base Rotation --------- In an athletic stance with your hips back and knees bent, rotate your feet to 10 o'clock and 2 o'clock as quick as you can.


object_id: 1108
change_message: new through import_export
action_time: 2023-07-25 15:31:18.690051
object_repr:
  Dumbbell Bench Hip Thrust --------- Sit on the ground with your shoulder blades on a bench.. With the dumbbell on your lap,, drive your heels into the ground to fully extend your hips.. Slowly lower w


object_id: 1109
change_message: new through import_export
action_time: 2023-07-25 15:31:18.690544
object_repr:
  Rotational Side Plank --------- Position your right elbow beneath your right shoulder.  Stack your feet together and bridge up off of the ground.  While holding strong with your body in a straight lin


object_id: 1110
change_message: new through import_export
action_time: 2023-07-25 15:31:18.691039
object_repr:
  Barbell Bench Hip Thrust --------- Sit on the ground with your shoulder blades on a bench.. With the bar across to your waist,, drive your heels into the ground to fully extend your hips.. Slowly lowe


object_id: 1111
change_message: new through import_export
action_time: 2023-07-25 15:31:18.691596
object_repr:
  Single-Arm Cable Split Pulldown --------- Start with your left knee down,, and grab the handle in your left hand with your arm straight.. Squeeze your elbow down and back,, to pull the handle in.. Pau


object_id: 1112
change_message: new through import_export
action_time: 2023-07-25 15:31:18.692154
object_repr:
  Single-Arm Cable Split Pulldown --------- Start with your right knee down,, and grab the handle in your right hand with your arm straight.. Squeeze your elbow down and back,, to pull the handle in.. P


object_id: 1114
change_message: new through import_export
action_time: 2023-07-25 15:31:18.693185
object_repr:
  Standing Quadriceps Stretch --------- Start with your feet together,, and reach your left hand back to grab your left foot.. Pull your heel into your butt,, and stand tall on your right leg.. You shou


object_id: 1115
change_message: new through import_export
action_time: 2023-07-25 15:31:18.693681
object_repr:
  Standing Quadriceps Stretch --------- Start with your feet together,, and reach your right hand back to grab your right foot.. Pull your heel into your butt,, and stand tall on your left leg.. You sho


object_id: 1116
change_message: new through import_export
action_time: 2023-07-25 15:31:18.694198
object_repr:
  Lateral Shuffle Burpees --------- From a low stance,, slide to the side then quickly drop into a pushup.. Explosively push yourself off the ground,, and bring your feet under you to jump high.. Land,,


object_id: 1117
change_message: new through import_export
action_time: 2023-07-25 15:31:18.694713
object_repr:
  Walking Dumbbell Lunges --------- With dumbbells by your sides, take a big step forward and drop your knee just above the ground.  Drive up and step forward to a standing position.  Alternate legs.


object_id: 1120
change_message: new through import_export
action_time: 2023-07-25 15:31:18.696297
object_repr:
  Dumbbell Scaption --------- Start in an athletic stance holding dumbbells at your sides.. Lift your arms,, with your thumbs up to make a "V",, while keeping your shoulders back.. Pause at the top,, an


object_id: 1123
change_message: new through import_export
action_time: 2023-07-25 15:31:18.698108
object_repr:
  Miniband Internal-External Rotation --------- With a miniband around your knees start in an athletic stance with hips back and knees bent.  Drop one knee in and then press it out.  Add a 2nd miniband 


object_id: 1129
change_message: new through import_export
action_time: 2023-07-25 15:31:18.701199
object_repr:
  Racked Barbell Reverse Lunge --------- With the bar in the racked position,, reach your right leg back,, and drop down into a lunge.. Drive your left foot into the ground to finish standing tall,, wit


object_id: 1130
change_message: new through import_export
action_time: 2023-07-25 15:31:18.701699
object_repr:
  Racked Barbell Reverse Lunge --------- With the bar in the racked position,, reach your left leg back,, and drop down into a lunge.. Drive your right foot into the ground to finish standing tall,, wit


object_id: 1131
change_message: new through import_export
action_time: 2023-07-25 15:31:18.702207
object_repr:
  Racked Barbell Elevated Split Squat --------- With the bar in the racked position,, rest your right foot back onto a bench,, and your left foot in front.. Lower down until your knee almost touches.. D


object_id: 1132
change_message: new through import_export
action_time: 2023-07-25 15:31:18.702777
object_repr:
  Racked Barbell Elevated Split Squat --------- With the bar in the racked position,, rest your left foot back onto a bench,, and your right foot in front.. Lower down until your knee almost touches.. D


