# django_admin_log

object_id: 1
change_message: new through import_export
action_time: 2023-06-11 22:15:13.058421
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 the racke


object_id: 5
change_message: new through import_export
action_time: 2023-06-11 22:50:19.250653
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 opposite si


object_id: 7
change_message: new through import_export
action_time: 2023-06-11 22:50:19.251634
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.  Snap back t


object_id: 8
change_message: new through import_export
action_time: 2023-06-11 22:50:19.252098
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 should fa


object_id: 9
change_message: new through import_export
action_time: 2023-06-11 22:50:19.252532
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 would for a


object_id: 10
change_message: new through import_export
action_time: 2023-06-11 22:50:19.252941
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 close, hing


object_id: 11
change_message: new through import_export
action_time: 2023-06-11 22:50:19.253345
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: 13
change_message: new through import_export
action_time: 2023-06-11 22:50:19.254268
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 high plank 


object_id: 14
change_message: new through import_export
action_time: 2023-06-11 22:50:19.254746
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 your hips


object_id: 16
change_message: new through import_export
action_time: 2023-06-11 22:50:19.255641
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 dumbbells up


object_id: 19
change_message: new through import_export
action_time: 2023-06-11 22:50:19.257030
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 back under co


object_id: 20
change_message: new through import_export
action_time: 2023-06-11 22:50:19.258087
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 and repea


object_id: 21
change_message: new through import_export
action_time: 2023-06-11 22:50:19.258566
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 knee down j


object_id: 22
change_message: new through import_export
action_time: 2023-06-11 22:50:19.258955
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 your chin ab


object_id: 24
change_message: new through import_export
action_time: 2023-06-11 22:50:19.259813
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 to a stan


object_id: 27
change_message: new through import_export
action_time: 2023-06-11 22:50:19.261141
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 aggressive


object_id: 28
change_message: new through import_export
action_time: 2023-06-11 22:50:19.261611
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 your knees in


object_id: 30
change_message: new through import_export
action_time: 2023-06-11 22:50:19.262706
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: 31
change_message: new through import_export
action_time: 2023-06-11 22:50:19.263131
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 box and alte


object_id: 34
change_message: new through import_export
action_time: 2023-06-11 22:50:19.264489
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: 37
change_message: new through import_export
action_time: 2023-06-11 22:50:19.265944
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 bells for


object_id: 40
change_message: new through import_export
action_time: 2023-06-11 22:50:19.267304
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 and then 


object_id: 48
change_message: new through import_export
action_time: 2023-06-11 22:50:19.270600
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, lowering


object_id: 51
change_message: new through import_export
action_time: 2023-06-11 22:50:19.271890
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 ceiling,  rotati


object_id: 52
change_message: new through import_export
action_time: 2023-06-11 22:50:19.272691
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. Pull you


object_id: 53
change_message: new through import_export
action_time: 2023-06-11 22:50:19.273072
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 control.


object_id: 54
change_message: new through import_export
action_time: 2023-06-11 22:50:19.273442
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: 59
change_message: new through import_export
action_time: 2023-06-11 22:50:19.275391
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 get to sho


object_id: 60
change_message: new through import_export
action_time: 2023-06-11 22:50:19.275828
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 control..


object_id: 63
change_message: new through import_export
action_time: 2023-06-11 22:50:19.277130
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 back flat 


object_id: 66
change_message: new through import_export
action_time: 2023-06-11 22:50:19.278319
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 lean to the


object_id: 67
change_message: new through import_export
action_time: 2023-06-11 22:50:19.278707
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,, finishing


object_id: 68
change_message: new through import_export
action_time: 2023-06-11 22:50:19.279094
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 and Maintai


object_id: 69
change_message: new through import_export
action_time: 2023-06-11 22:50:19.279482
object_repr:
  High Knees:Standing tall with good posture, lift your knee up to your chest. Alternate as quickly as you can.


object_id: 73
change_message: new through import_export
action_time: 2023-06-11 22:50:19.281180
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 back down t


object_id: 74
change_message: new through import_export
action_time: 2023-06-11 22:50:19.281617
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 the bar clos


object_id: 76
change_message: new through import_export
action_time: 2023-06-11 22:50:19.282404
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 up above. 


object_id: 77
change_message: new through import_export
action_time: 2023-06-11 22:50:19.282848
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: 78
change_message: new through import_export
action_time: 2023-06-11 22:50:19.283283
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, pull the 


object_id: 81
change_message: new through import_export
action_time: 2023-06-11 22:50:19.284405
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 control..


object_id: 82
change_message: new through import_export
action_time: 2023-06-11 22:50:19.284771
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. Lift your


object_id: 83
change_message: new through import_export
action_time: 2023-06-11 22:50:19.285143
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 weight.. Pus


object_id: 87
change_message: new through import_export
action_time: 2023-06-11 22:50:19.286765
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 the weigh


object_id: 88
change_message: new through import_export
action_time: 2023-06-11 22:50:19.287199
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: 90
change_message: new through import_export
action_time: 2023-06-11 22:50:19.288082
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 “tap” the f


object_id: 93
change_message: new through import_export
action_time: 2023-06-11 22:50:19.289233
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.. Lower back un


object_id: 94
change_message: new through import_export
action_time: 2023-06-11 22:50:19.289615
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 prevent tri


object_id: 96
change_message: new through import_export
action_time: 2023-06-11 22:50:19.290340
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 foot into the


object_id: 97
change_message: new through import_export
action_time: 2023-06-11 22:50:19.290766
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: 98
change_message: new through import_export
action_time: 2023-06-11 22:50:19.291202
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, hinge at the 


object_id: 100
change_message: new through import_export
action_time: 2023-06-11 22:50:19.292034
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 bend in t


object_id: 102
change_message: new through import_export
action_time: 2023-06-11 22:50:19.292970
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 leg


object_id: 103
change_message: new through import_export
action_time: 2023-06-11 22:50:19.293399
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: 104
change_message: new through import_export
action_time: 2023-06-11 22:50:19.293909
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. Return back


object_id: 105
change_message: new through import_export
action_time: 2023-06-11 22:50:19.294357
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 height, mai


object_id: 109
change_message: new through import_export
action_time: 2023-06-11 22:50:19.296042
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: 110
change_message: new through import_export
action_time: 2023-06-11 22:50:19.296471
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 lower the 


object_id: 111
change_message: new through import_export
action_time: 2023-06-11 22:50:19.296911
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 your torso. 


object_id: 112
change_message: new through import_export
action_time: 2023-06-11 22:50:19.297282
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.  Slowly lowe


object_id: 115
change_message: new through import_export
action_time: 2023-06-11 22:50:19.298394
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 extending them


object_id: 116
change_message: new through import_export
action_time: 2023-06-11 22:50:19.298778
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 spine.
  Ex


object_id: 118
change_message: new through import_export
action_time: 2023-06-11 22:50:19.299567
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 right foot 


object_id: 119
change_message: new through import_export
action_time: 2023-06-11 22:50:19.300002
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: 120
change_message: new through import_export
action_time: 2023-06-11 22:50:19.300412
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,, and squeeze


object_id: 121
change_message: new through import_export
action_time: 2023-06-11 22:50:19.300777
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 left foot


object_id: 125
change_message: new through import_export
action_time: 2023-06-11 22:50:19.302494
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: 127
change_message: new through import_export
action_time: 2023-06-11 22:50:19.303262
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, hinge at the h


object_id: 129
change_message: new through import_export
action_time: 2023-06-11 22:50:19.304209
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 your chin abo


object_id: 130
change_message: new through import_export
action_time: 2023-06-11 22:50:19.304718
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 you press 


object_id: 131
change_message: new through import_export
action_time: 2023-06-11 22:50:19.305243
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 in a strai


object_id: 135
change_message: new through import_export
action_time: 2023-06-11 22:50:19.307098
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: 136
change_message: new through import_export
action_time: 2023-06-11 22:50:19.307548
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: 137
change_message: new through import_export
action_time: 2023-06-11 22:50:19.307977
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 float to ch


object_id: 138
change_message: new through import_export
action_time: 2023-06-11 22:50:19.308380
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 and drivin


object_id: 139
change_message: new through import_export
action_time: 2023-06-11 22:50:19.308745
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 elbows and t


object_id: 140
change_message: new through import_export
action_time: 2023-06-11 22:50:19.309183
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 the rope do


object_id: 142
change_message: new through import_export
action_time: 2023-06-11 22:50:19.309950
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: 143
change_message: new through import_export
action_time: 2023-06-11 22:50:19.310381
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 placing your fo


object_id: 144
change_message: new through import_export
action_time: 2023-06-11 22:50:19.310807
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 spine tal


object_id: 145
change_message: new through import_export
action_time: 2023-06-11 22:50:19.311283
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: 147
change_message: new through import_export
action_time: 2023-06-11 22:50:19.312277
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. Slowly return t


object_id: 148
change_message: new through import_export
action_time: 2023-06-11 22:50:19.312727
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 return to


object_id: 149
change_message: new through import_export
action_time: 2023-06-11 22:50:19.313213
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: 150
change_message: new through import_export
action_time: 2023-06-11 22:50:19.313679
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 prevent tr


object_id: 151
change_message: new through import_export
action_time: 2023-06-11 22:50:19.314161
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.. Catch the bal


object_id: 152
change_message: new through import_export
action_time: 2023-06-11 22:50:19.314544
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 knee touche


object_id: 153
change_message: new through import_export
action_time: 2023-06-11 22:50:19.315030
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 knee touche


object_id: 154
change_message: new through import_export
action_time: 2023-06-11 22:50:19.315531
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 and around 


object_id: 155
change_message: new through import_export
action_time: 2023-06-11 22:50:19.315983
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 both bells. 


object_id: 156
change_message: new through import_export
action_time: 2023-06-11 22:50:19.316378
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.  Snap ba


object_id: 157
change_message: new through import_export
action_time: 2023-06-11 22:50:19.316804
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 more assistan


object_id: 159
change_message: new through import_export
action_time: 2023-06-11 22:50:19.317591
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 your right


object_id: 160
change_message: new through import_export
action_time: 2023-06-11 22:50:19.318061
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 the hip l


object_id: 163
change_message: new through import_export
action_time: 2023-06-11 22:50:19.319514
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 your shoulder


object_id: 166
change_message: new through import_export
action_time: 2023-06-11 22:50:19.320876
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 opposite s


object_id: 169
change_message: new through import_export
action_time: 2023-06-11 22:50:19.322333
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: 170
change_message: new through import_export
action_time: 2023-06-11 22:50:19.322790
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 return to 


object_id: 172
change_message: new through import_export
action_time: 2023-06-11 22:50:19.323939
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, rotating y


object_id: 174
change_message: new through import_export
action_time: 2023-06-11 22:50:19.324769
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 control.


object_id: 175
change_message: new through import_export
action_time: 2023-06-11 22:50:19.325143
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 up with con


object_id: 177
change_message: new through import_export
action_time: 2023-06-11 22:50:19.325975
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 with control


object_id: 178
change_message: new through import_export
action_time: 2023-06-11 22:50:19.326389
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 the weigh


object_id: 179
change_message: new through import_export
action_time: 2023-06-11 22:50:19.326862
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: 180
change_message: new through import_export
action_time: 2023-06-11 22:50:19.327286
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 posture. R


object_id: 181
change_message: new through import_export
action_time: 2023-06-11 22:50:19.327714
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.. Think abo


object_id: 183
change_message: new through import_export
action_time: 2023-06-11 22:50:19.328514
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 together, 


object_id: 185
change_message: new through import_export
action_time: 2023-06-11 22:50:19.329336
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 the bar b


object_id: 187
change_message: new through import_export
action_time: 2023-06-11 22:50:19.330064
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 lean to the 


object_id: 188
change_message: new through import_export
action_time: 2023-06-11 22:50:19.330432
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
  Push the l


object_id: 191
change_message: new through import_export
action_time: 2023-06-11 22:50:19.331718
object_repr:
  Quick Feet Forward and Back:Start in an athletic stance. Quickly jump forward and back over an imaginary line.


object_id: 193
change_message: new through import_export
action_time: 2023-06-11 22:50:19.332551
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: 195
change_message: new through import_export
action_time: 2023-06-11 22:50:19.333432
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 your leg w


object_id: 197
change_message: new through import_export
action_time: 2023-06-11 22:50:19.334234
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. As the b


object_id: 198
change_message: new through import_export
action_time: 2023-06-11 22:50:19.334649
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, punch up and


object_id: 201
change_message: new through import_export
action_time: 2023-06-11 22:50:19.335831
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 shoulder 


object_id: 205
change_message: new through import_export
action_time: 2023-06-11 22:50:19.337553
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 good position


object_id: 207
change_message: new through import_export
action_time: 2023-06-11 22:50:19.338444
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: 208
change_message: new through import_export
action_time: 2023-06-11 22:50:19.338879
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 repeat on the o


object_id: 209
change_message: new through import_export
action_time: 2023-06-11 22:50:19.339275
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 position 


object_id: 211
change_message: new through import_export
action_time: 2023-06-11 22:50:19.340228
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 with contro


object_id: 212
change_message: new through import_export
action_time: 2023-06-11 22:50:19.340628
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 position.


object_id: 213
change_message: new through import_export
action_time: 2023-06-11 22:50:19.341108
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,, and squeeze 


object_id: 214
change_message: new through import_export
action_time: 2023-06-11 22:50:19.341488
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: 215
change_message: new through import_export
action_time: 2023-06-11 22:50:19.341871
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. Reach arm


object_id: 216
change_message: new through import_export
action_time: 2023-06-11 22:50:19.342287
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 back with 


object_id: 217
change_message: new through import_export
action_time: 2023-06-11 22:50:19.342650
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: 220
change_message: new through import_export
action_time: 2023-06-11 22:50:19.343902
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 towards the


object_id: 221
change_message: new through import_export
action_time: 2023-06-11 22:50:19.344383
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 down, slowly


object_id: 222
change_message: new through import_export
action_time: 2023-06-11 22:50:19.344839
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: 223
change_message: new through import_export
action_time: 2023-06-11 22:50:19.345298
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 with one l


object_id: 224
change_message: new through import_export
action_time: 2023-06-11 22:50:19.345711
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 hamstrings, then re


object_id: 225
change_message: new through import_export
action_time: 2023-06-11 22:50:19.346207
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 back up a


object_id: 226
change_message: new through import_export
action_time: 2023-06-11 22:50:19.346703
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 downward facing d


object_id: 228
change_message: new through import_export
action_time: 2023-06-11 22:50:19.347481
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 return to s


object_id: 230
change_message: new through import_export
action_time: 2023-06-11 22:50:19.348403
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 position with 


object_id: 234
change_message: new through import_export
action_time: 2023-06-11 22:50:19.350018
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 your chest. P


object_id: 235
change_message: new through import_export
action_time: 2023-06-11 22:50:19.350446
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 the front of


object_id: 240
change_message: new through import_export
action_time: 2023-06-11 22:50:19.352500
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: 241
change_message: new through import_export
action_time: 2023-06-11 22:50:19.352968
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 kettlebell to flo


object_id: 243
change_message: new through import_export
action_time: 2023-06-11 22:50:19.353952
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: 244
change_message: new through import_export
action_time: 2023-06-11 22:50:19.354402
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: 245
change_message: new through import_export
action_time: 2023-06-11 22:50:19.355019
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 by explosi


object_id: 246
change_message: new through import_export
action_time: 2023-06-11 22:50:19.355537
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 should be 


object_id: 247
change_message: new through import_export
action_time: 2023-06-11 22:50:19.356082
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 touches the


object_id: 248
change_message: new through import_export
action_time: 2023-06-11 22:50:19.356548
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 lower your ri


object_id: 249
change_message: new through import_export
action_time: 2023-06-11 22:50:19.357004
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. Lower down und


object_id: 250
change_message: new through import_export
action_time: 2023-06-11 22:50:19.357401
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 towards y


object_id: 251
change_message: new through import_export
action_time: 2023-06-11 22:50:19.358189
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 lower your


object_id: 252
change_message: new through import_export
action_time: 2023-06-11 22:50:19.358603
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 straight. Low


object_id: 253
change_message: new through import_export
action_time: 2023-06-11 22:50:19.359070
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. Return and re


object_id: 254
change_message: new through import_export
action_time: 2023-06-11 22:50:19.359502
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: 255
change_message: new through import_export
action_time: 2023-06-11 22:50:19.359929
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: 258
change_message: new through import_export
action_time: 2023-06-11 22:50:19.361295
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 ground away


object_id: 259
change_message: new through import_export
action_time: 2023-06-11 22:50:19.361707
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: 260
change_message: new through import_export
action_time: 2023-06-11 22:50:19.362119
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: 262
change_message: new through import_export
action_time: 2023-06-11 22:50:19.363195
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: 263
change_message: new through import_export
action_time: 2023-06-11 22:50:19.363708
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: 266
change_message: new through import_export
action_time: 2023-06-11 22:50:19.365214
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 maintaini


object_id: 267
change_message: new through import_export
action_time: 2023-06-11 22:50:19.365687
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: 268
change_message: new through import_export
action_time: 2023-06-11 22:50:19.366134
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: 269
change_message: new through import_export
action_time: 2023-06-11 22:50:19.366506
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 drive your


object_id: 271
change_message: new through import_export
action_time: 2023-06-11 22:50:19.367404
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 to a high 


object_id: 272
change_message: new through import_export
action_time: 2023-06-11 22:50:19.367854
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 your right k


object_id: 276
change_message: new through import_export
action_time: 2023-06-11 22:50:19.369616
object_repr:
  Kettlebell Farmer Carry:Hold a kettlebell in each hand. Walk forward while maintaining good posture.


object_id: 277
change_message: new through import_export
action_time: 2023-06-11 22:50:19.370043
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 right. Return 


object_id: 278
change_message: new through import_export
action_time: 2023-06-11 22:50:19.370409
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 the other 


object_id: 279
change_message: new through import_export
action_time: 2023-06-11 22:50:19.370808
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: 280
change_message: new through import_export
action_time: 2023-06-11 22:50:19.371169
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.  Slowly l


object_id: 281
change_message: new through import_export
action_time: 2023-06-11 22:50:19.371549
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: 282
change_message: new through import_export
action_time: 2023-06-11 22:50:19.371929
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: 283
change_message: new through import_export
action_time: 2023-06-11 22:50:19.372334
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 back up.


object_id: 285
change_message: new through import_export
action_time: 2023-06-11 22:50:19.373220
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: 286
change_message: new through import_export
action_time: 2023-06-11 22:50:19.373664
object_repr:
  Kettlebell Goblet Carry:Hold a kettlebell in a goblet position. Walk forward while maintaining good posture.


object_id: 287
change_message: new through import_export
action_time: 2023-06-11 22:50:19.374050
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 a T shape


object_id: 288
change_message: new through import_export
action_time: 2023-06-11 22:50:19.374500
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 straight line


object_id: 289
change_message: new through import_export
action_time: 2023-06-11 22:50:19.374924
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 the ball 


object_id: 291
change_message: new through import_export
action_time: 2023-06-11 22:50:19.375781
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. Lower your bod


object_id: 292
change_message: new through import_export
action_time: 2023-06-11 22:50:19.376193
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 and then r


object_id: 293
change_message: new through import_export
action_time: 2023-06-11 22:50:19.376581
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 head height


object_id: 294
change_message: new through import_export
action_time: 2023-06-11 22:50:19.377001
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, finishing with 


object_id: 295
change_message: new through import_export
action_time: 2023-06-11 22:50:19.377384
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 glutes. Raise 


object_id: 296
change_message: new through import_export
action_time: 2023-06-11 22:50:19.377789
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 return to s


object_id: 297
change_message: new through import_export
action_time: 2023-06-11 22:50:19.378238
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 your ankle.


object_id: 299
change_message: new through import_export
action_time: 2023-06-11 22:50:19.379176
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 right hand 


object_id: 300
change_message: new through import_export
action_time: 2023-06-11 22:50:19.379626
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 glutes. Raise


object_id: 301
change_message: new through import_export
action_time: 2023-06-11 22:50:19.380011
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: 302
change_message: new through import_export
action_time: 2023-06-11 22:50:19.380419
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 while loweri


object_id: 303
change_message: new through import_export
action_time: 2023-06-11 22:50:19.380980
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: 304
change_message: new through import_export
action_time: 2023-06-11 22:50:19.381356
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 your right


object_id: 306
change_message: new through import_export
action_time: 2023-06-11 22:50:19.382091
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. Repeat i


object_id: 307
change_message: new through import_export
action_time: 2023-06-11 22:50:19.382468
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 torso to g


object_id: 308
change_message: new through import_export
action_time: 2023-06-11 22:50:19.382842
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: 309
change_message: new through import_export
action_time: 2023-06-11 22:50:19.383212
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 punch up.


object_id: 310
change_message: new through import_export
action_time: 2023-06-11 22:50:19.383584
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: 312
change_message: new through import_export
action_time: 2023-06-11 22:50:19.384381
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 shape with you


object_id: 313
change_message: new through import_export
action_time: 2023-06-11 22:50:19.384781
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 front of your 


object_id: 314
change_message: new through import_export
action_time: 2023-06-11 22:50:19.385207
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 right side of


object_id: 318
change_message: new through import_export
action_time: 2023-06-11 22:50:19.387090
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 chest to the 


object_id: 319
change_message: new through import_export
action_time: 2023-06-11 22:50:19.387451
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 press back up 


object_id: 322
change_message: new through import_export
action_time: 2023-06-11 22:50:19.388583
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 your side. 


object_id: 323
change_message: new through import_export
action_time: 2023-06-11 22:50:19.389031
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: 328
change_message: new through import_export
action_time: 2023-06-11 22:50:19.391137
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 finish wit


object_id: 330
change_message: new through import_export
action_time: 2023-06-11 22:50:19.391873
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 by stepping


object_id: 331
change_message: new through import_export
action_time: 2023-06-11 22:50:19.392235
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 outside of


object_id: 333
change_message: new through import_export
action_time: 2023-06-11 22:50:19.393078
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 your hips


object_id: 335
change_message: new through import_export
action_time: 2023-06-11 22:50:19.393827
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 forward to pr


object_id: 336
change_message: new through import_export
action_time: 2023-06-11 22:50:19.394248
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 to position


object_id: 340
change_message: new through import_export
action_time: 2023-06-11 22:50:19.395910
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 up straigh


object_id: 342
change_message: new through import_export
action_time: 2023-06-11 22:50:19.396675
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 straight l


object_id: 343
change_message: new through import_export
action_time: 2023-06-11 22:50:19.397096
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 the push-up.


object_id: 344
change_message: new through import_export
action_time: 2023-06-11 22:50:19.397528
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 and chest.


object_id: 345
change_message: new through import_export
action_time: 2023-06-11 22:50:19.397937
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.  Slowly lower 


object_id: 346
change_message: new through import_export
action_time: 2023-06-11 22:50:19.398307
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 body. Pull


object_id: 348
change_message: new through import_export
action_time: 2023-06-11 22:50:19.399048
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: 349
change_message: new through import_export
action_time: 2023-06-11 22:50:19.399416
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 nose, and hol


object_id: 350
change_message: new through import_export
action_time: 2023-06-11 22:50:19.399795
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 maintaining 


object_id: 351
change_message: new through import_export
action_time: 2023-06-11 22:50:19.400202
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 feet forwar


object_id: 352
change_message: new through import_export
action_time: 2023-06-11 22:50:19.400581
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 overhead then con


object_id: 353
change_message: new through import_export
action_time: 2023-06-11 22:50:19.400998
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 to the side


object_id: 356
change_message: new through import_export
action_time: 2023-06-11 22:50:19.402118
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: 357
change_message: new through import_export
action_time: 2023-06-11 22:50:19.402600
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 with your le


object_id: 358
change_message: new through import_export
action_time: 2023-06-11 22:50:19.403028
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,, before r


object_id: 359
change_message: new through import_export
action_time: 2023-06-11 22:50:19.403391
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 forth as if


object_id: 361
change_message: new through import_export
action_time: 2023-06-11 22:50:19.404124
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 lean to one 


object_id: 362
change_message: new through import_export
action_time: 2023-06-11 22:50:19.404597
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 into the gr


object_id: 364
change_message: new through import_export
action_time: 2023-06-11 22:50:19.405473
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 you are rai


object_id: 365
change_message: new through import_export
action_time: 2023-06-11 22:50:19.405899
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. Drive your fo


object_id: 366
change_message: new through import_export
action_time: 2023-06-11 22:50:19.406303
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 hand. Slowly 


object_id: 367
change_message: new through import_export
action_time: 2023-06-11 22:50:19.406682
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, careful 


object_id: 368
change_message: new through import_export
action_time: 2023-06-11 22:50:19.407051
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 floor.  Ext


object_id: 369
change_message: new through import_export
action_time: 2023-06-11 22:50:19.407585
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 bottom of a p


object_id: 370
change_message: new through import_export
action_time: 2023-06-11 22:50:19.407949
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 weight.. Pu


object_id: 371
change_message: new through import_export
action_time: 2023-06-11 22:50:19.408321
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: 372
change_message: new through import_export
action_time: 2023-06-11 22:50:19.408695
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: 373
change_message: new through import_export
action_time: 2023-06-11 22:50:19.409068
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 punch up.  


object_id: 379
change_message: new through import_export
action_time: 2023-06-11 22:50:19.411336
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 floor.  Ex


object_id: 381
change_message: new through import_export
action_time: 2023-06-11 22:50:19.412126
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 raises 


object_id: 383
change_message: new through import_export
action_time: 2023-06-11 22:50:19.412900
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: 385
change_message: new through import_export
action_time: 2023-06-11 22:50:19.413638
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,, before r


object_id: 386
change_message: new through import_export
action_time: 2023-06-11 22:50:19.414009
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 into the 


object_id: 387
change_message: new through import_export
action_time: 2023-06-11 22:50:19.414380
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: 388
change_message: new through import_export
action_time: 2023-06-11 22:50:19.414757
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: 389
change_message: new through import_export
action_time: 2023-06-11 22:50:19.415127
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 your hips and


object_id: 395
change_message: new through import_export
action_time: 2023-06-11 22:50:19.417335
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 chest to th


object_id: 398
change_message: new through import_export
action_time: 2023-06-11 22:50:19.418476
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 floor.  Retur


object_id: 400
change_message: new through import_export
action_time: 2023-06-11 22:50:19.419223
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.  Balancing on your 


object_id: 403
change_message: new through import_export
action_time: 2023-06-11 22:50:19.420391
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 shoulders. Drive 


object_id: 404
change_message: new through import_export
action_time: 2023-06-11 22:50:19.420770
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.  Maintaining y


object_id: 407
change_message: new through import_export
action_time: 2023-06-11 22:50:19.422765
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 ground awa


object_id: 410
change_message: new through import_export
action_time: 2023-06-11 22:50:19.425251
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: 412
change_message: new through import_export
action_time: 2023-06-11 22:50:19.426486
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 control back dow


object_id: 413
change_message: new through import_export
action_time: 2023-06-11 22:50:19.427211
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 front of you


object_id: 414
change_message: new through import_export
action_time: 2023-06-11 22:50:19.427781
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 straight line wi


object_id: 416
change_message: new through import_export
action_time: 2023-06-11 22:50:19.428622
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: 417
change_message: new through import_export
action_time: 2023-06-11 22:50:19.429071
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: 418
change_message: new through import_export
action_time: 2023-06-11 22:50:19.429530
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.  Slowly lo


object_id: 419
change_message: new through import_export
action_time: 2023-06-11 22:50:19.430039
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 bringing you


object_id: 427
change_message: new through import_export
action_time: 2023-06-11 22:50:19.433709
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: 428
change_message: new through import_export
action_time: 2023-06-11 22:50:19.434250
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: 430
change_message: new through import_export
action_time: 2023-06-11 22:50:19.435121
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 under contro


object_id: 431
change_message: new through import_export
action_time: 2023-06-11 22:50:19.435524
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 up to shou


object_id: 432
change_message: new through import_export
action_time: 2023-06-11 22:50:19.435907
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 bringing your


object_id: 433
change_message: new through import_export
action_time: 2023-06-11 22:50:19.436282
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 back up.


object_id: 434
change_message: new through import_export
action_time: 2023-06-11 22:50:19.436653
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 the positio


object_id: 437
change_message: new through import_export
action_time: 2023-06-11 22:50:19.437905
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 stand.. Keep


object_id: 439
change_message: new through import_export
action_time: 2023-06-11 22:50:19.438669
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 forward to p


object_id: 441
change_message: new through import_export
action_time: 2023-06-11 22:50:19.439459
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 your arms a


object_id: 443
change_message: new through import_export
action_time: 2023-06-11 22:50:19.440235
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 with hands


object_id: 444
change_message: new through import_export
action_time: 2023-06-11 22:50:19.440739
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 the ceiling


object_id: 445
change_message: new through import_export
action_time: 2023-06-11 22:50:19.441255
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 prevent tripp


object_id: 446
change_message: new through import_export
action_time: 2023-06-11 22:50:19.441665
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 together 


object_id: 447
change_message: new through import_export
action_time: 2023-06-11 22:50:19.442100
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 control. Kee


object_id: 448
change_message: new through import_export
action_time: 2023-06-11 22:50:19.442512
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 position.  At t


object_id: 449
change_message: new through import_export
action_time: 2023-06-11 22:50:19.443075
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 bent..


object_id: 450
change_message: new through import_export
action_time: 2023-06-11 22:50:19.443690
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 back up a


object_id: 451
change_message: new through import_export
action_time: 2023-06-11 22:50:19.444391
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 with the flo


object_id: 452
change_message: new through import_export
action_time: 2023-06-11 22:50:19.444928
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 under control 


object_id: 453
change_message: new through import_export
action_time: 2023-06-11 22:50:19.445363
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 your shou


object_id: 454
change_message: new through import_export
action_time: 2023-06-11 22:50:19.445861
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 your shou


object_id: 455
change_message: new through import_export
action_time: 2023-06-11 22:50:19.446331
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 barbell toward


object_id: 456
change_message: new through import_export
action_time: 2023-06-11 22:50:19.446845
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: 457
change_message: new through import_export
action_time: 2023-06-11 22:50:19.447325
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.. Think ab


object_id: 458
change_message: new through import_export
action_time: 2023-06-11 22:50:19.447807
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: 461
change_message: new through import_export
action_time: 2023-06-11 22:50:19.449185
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 the opposite


object_id: 462
change_message: new through import_export
action_time: 2023-06-11 22:50:19.449758
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 lifting your elb


object_id: 463
change_message: new through import_export
action_time: 2023-06-11 22:50:19.450330
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 touching it


object_id: 466
change_message: new through import_export
action_time: 2023-06-11 22:50:19.452006
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 until your arm


object_id: 467
change_message: new through import_export
action_time: 2023-06-11 22:50:19.452464
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 with control


object_id: 469
change_message: new through import_export
action_time: 2023-06-11 22:50:19.453353
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 also allow


object_id: 470
change_message: new through import_export
action_time: 2023-06-11 22:50:19.453841
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 while keeping


object_id: 472
change_message: new through import_export
action_time: 2023-06-11 22:50:19.454924
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 with control 


object_id: 473
change_message: new through import_export
action_time: 2023-06-11 22:50:19.455450
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 end of the b


object_id: 474
change_message: new through import_export
action_time: 2023-06-11 22:50:19.455916
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 stand tall a


object_id: 479
change_message: new through import_export
action_time: 2023-06-11 22:50:19.458221
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 pointed. S


object_id: 480
change_message: new through import_export
action_time: 2023-06-11 22:50:19.458799
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 your elbo


object_id: 485
change_message: new through import_export
action_time: 2023-06-11 22:50:19.461059
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 straight line.


object_id: 491
change_message: new through import_export
action_time: 2023-06-11 22:50:19.463420
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: 493
change_message: new through import_export
action_time: 2023-06-11 22:50:19.464184
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: 494
change_message: new through import_export
action_time: 2023-06-11 22:50:19.464582
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 your torso.


object_id: 496
change_message: new through import_export
action_time: 2023-06-11 22:50:19.465411
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 and stand b


object_id: 497
change_message: new through import_export
action_time: 2023-06-11 22:50:19.465797
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 and dont al


object_id: 498
change_message: new through import_export
action_time: 2023-06-11 22:50:19.466206
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.. Pause, and ret


object_id: 502
change_message: new through import_export
action_time: 2023-06-11 22:50:19.467926
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 down to the 


object_id: 503
change_message: new through import_export
action_time: 2023-06-11 22:50:19.468358
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 down to t


object_id: 508
change_message: new through import_export
action_time: 2023-06-11 22:50:19.470391
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 just wider th


object_id: 509
change_message: new through import_export
action_time: 2023-06-11 22:50:19.470899
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: 510
change_message: new through import_export
action_time: 2023-06-11 22:50:19.471341
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 back self ba


object_id: 511
change_message: new through import_export
action_time: 2023-06-11 22:50:19.471775
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 position th


object_id: 515
change_message: new through import_export
action_time: 2023-06-11 22:50:19.473374
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 so your p


object_id: 516
change_message: new through import_export
action_time: 2023-06-11 22:50:19.473808
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 quickly ju


object_id: 520
change_message: new through import_export
action_time: 2023-06-11 22:50:19.475534
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. Pause, the


object_id: 521
change_message: new through import_export
action_time: 2023-06-11 22:50:19.476034
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 start.


object_id: 524
change_message: new through import_export
action_time: 2023-06-11 22:50:19.477315
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 forward and st


object_id: 530
change_message: new through import_export
action_time: 2023-06-11 22:50:19.479772
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 left foot fla


object_id: 533
change_message: new through import_export
action_time: 2023-06-11 22:50:19.481013
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  and withou


object_id: 534
change_message: new through import_export
action_time: 2023-06-11 22:50:19.481440
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 duration with a


object_id: 535
change_message: new through import_export
action_time: 2023-06-11 22:50:19.481802
object_repr:
  2 Kettlebell Racked Carry:With the kettlebells at your shoulders in the front rack position, stay tall and walk forward.


object_id: 537
change_message: new through import_export
action_time: 2023-06-11 22:50:19.482577
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 the way ba


object_id: 538
change_message: new through import_export
action_time: 2023-06-11 22:50:19.482968
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 the motio


object_id: 539
change_message: new through import_export
action_time: 2023-06-11 22:50:19.483340
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 standing tall 


object_id: 540
change_message: new through import_export
action_time: 2023-06-11 22:50:19.483947
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 standing tall 


object_id: 541
change_message: new through import_export
action_time: 2023-06-11 22:50:19.484465
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. Press the dumb


object_id: 542
change_message: new through import_export
action_time: 2023-06-11 22:50:19.484906
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, rotate an


object_id: 543
change_message: new through import_export
action_time: 2023-06-11 22:50:19.485309
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 away to co


object_id: 544
change_message: new through import_export
action_time: 2023-06-11 22:50:19.485695
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 slightly in fro


object_id: 545
change_message: new through import_export
action_time: 2023-06-11 22:50:19.486152
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: 546
change_message: new through import_export
action_time: 2023-06-11 22:50:19.486582
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: 548
change_message: new through import_export
action_time: 2023-06-11 22:50:19.487354
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 without touch


object_id: 549
change_message: new through import_export
action_time: 2023-06-11 22:50:19.487744
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, swing the


object_id: 551
change_message: new through import_export
action_time: 2023-06-11 22:50:19.488497
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. Return t


object_id: 556
change_message: new through import_export
action_time: 2023-06-11 22:50:19.490640
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 degree bend as 


object_id: 557
change_message: new through import_export
action_time: 2023-06-11 22:50:19.491245
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 as you lo


object_id: 558
change_message: new through import_export
action_time: 2023-06-11 22:50:19.491697
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: 559
change_message: new through import_export
action_time: 2023-06-11 22:50:19.492127
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 arms across y


object_id: 560
change_message: new through import_export
action_time: 2023-06-11 22:50:19.492534
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 feet forwar


object_id: 561
change_message: new through import_export
action_time: 2023-06-11 22:50:19.492932
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: 562
change_message: new through import_export
action_time: 2023-06-11 22:50:19.493312
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 overhead and lo


object_id: 564
change_message: new through import_export
action_time: 2023-06-11 22:50:19.494597
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 while keepi


object_id: 565
change_message: new through import_export
action_time: 2023-06-11 22:50:19.495093
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 across your c


object_id: 566
change_message: new through import_export
action_time: 2023-06-11 22:50:19.495608
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 across your c


object_id: 569
change_message: new through import_export
action_time: 2023-06-11 22:50:19.496852
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 up keeping 


object_id: 573
change_message: new through import_export
action_time: 2023-06-11 22:50:19.498400
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: 574
change_message: new through import_export
action_time: 2023-06-11 22:50:19.498790
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.. Stand up and


object_id: 575
change_message: new through import_export
action_time: 2023-06-11 22:50:19.499256
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 ankles for 


object_id: 576
change_message: new through import_export
action_time: 2023-06-11 22:50:19.499662
object_repr:
  Racked Dumbbell Step-Ups:With dumbbells held slightly above your shoulders, step up onto a box or bench


object_id: 577
change_message: new through import_export
action_time: 2023-06-11 22:50:19.500039
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 back up..


object_id: 578
change_message: new through import_export
action_time: 2023-06-11 22:50:19.500444
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: 582
change_message: new through import_export
action_time: 2023-06-11 22:50:19.502231
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.  This movement


object_id: 583
change_message: new through import_export
action_time: 2023-06-11 22:50:19.502606
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: 584
change_message: new through import_export
action_time: 2023-06-11 22:50:19.502987
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 keeping the bar


object_id: 585
change_message: new through import_export
action_time: 2023-06-11 22:50:19.503358
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.  Stand back


object_id: 586
change_message: new through import_export
action_time: 2023-06-11 22:50:19.503758
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 engaged and


object_id: 589
change_message: new through import_export
action_time: 2023-06-11 22:50:19.505224
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: 590
change_message: new through import_export
action_time: 2023-06-11 22:50:19.505765
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 right glute..


object_id: 592
change_message: new through import_export
action_time: 2023-06-11 22:50:19.506755
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: 594
change_message: new through import_export
action_time: 2023-06-11 22:50:19.507633
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 back up.


object_id: 597
change_message: new through import_export
action_time: 2023-06-11 22:50:19.509135
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 and then st


object_id: 603
change_message: new through import_export
action_time: 2023-06-11 22:50:19.512310
object_repr:
  High Plank:Start with your hands directly under your shoulders while staying on the balls of your feet


object_id: 607
change_message: new through import_export
action_time: 2023-06-11 22:50:19.514031
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 to the ba


object_id: 608
change_message: new through import_export
action_time: 2023-06-11 22:50:19.514417
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 arms over


object_id: 610
change_message: new through import_export
action_time: 2023-06-11 22:50:19.515212
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 and hips bac


object_id: 612
change_message: new through import_export
action_time: 2023-06-11 22:50:19.516008
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 and hips ba


object_id: 616
change_message: new through import_export
action_time: 2023-06-11 22:50:19.517865
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 pulling your sho


object_id: 617
change_message: new through import_export
action_time: 2023-06-11 22:50:19.518253
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 forward to p


object_id: 618
change_message: new through import_export
action_time: 2023-06-11 22:50:19.518647
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: 619
change_message: new through import_export
action_time: 2023-06-11 22:50:19.519027
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. With you


object_id: 621
change_message: new through import_export
action_time: 2023-06-11 22:50:19.519797
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 the toes 


object_id: 622
change_message: new through import_export
action_time: 2023-06-11 22:50:19.520221
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: 623
change_message: new through import_export
action_time: 2023-06-11 22:50:19.520616
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: 625
change_message: new through import_export
action_time: 2023-06-11 22:50:19.521480
object_repr:
  Isometric Split Squat:Drop down into the bottom of a squat and freeze in this position for the allotted time


object_id: 626
change_message: new through import_export
action_time: 2023-06-11 22:50:19.521904
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 you lower t


object_id: 627
change_message: new through import_export
action_time: 2023-06-11 22:50:19.522343
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 arm extende


object_id: 628
change_message: new through import_export
action_time: 2023-06-11 22:50:19.522744
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: 629
change_message: new through import_export
action_time: 2023-06-11 22:50:19.523123
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 tall spine 


object_id: 630
change_message: new through import_export
action_time: 2023-06-11 22:50:19.523483
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 return under


object_id: 631
change_message: new through import_export
action_time: 2023-06-11 22:50:19.523870
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 control and


object_id: 632
change_message: new through import_export
action_time: 2023-06-11 22:50:19.524261
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. Slowly lo


object_id: 634
change_message: new through import_export
action_time: 2023-06-11 22:50:19.525121
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 by your s


object_id: 635
change_message: new through import_export
action_time: 2023-06-11 22:50:19.525574
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 hanging do


object_id: 636
change_message: new through import_export
action_time: 2023-06-11 22:50:19.526007
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 towards the cei


object_id: 637
change_message: new through import_export
action_time: 2023-06-11 22:50:19.526386
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 to the si


object_id: 638
change_message: new through import_export
action_time: 2023-06-11 22:50:19.526760
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 back and repe


object_id: 640
change_message: new through import_export
action_time: 2023-06-11 22:50:19.527599
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 the ground


object_id: 641
change_message: new through import_export
action_time: 2023-06-11 22:50:19.528061
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 push-up and c


object_id: 642
change_message: new through import_export
action_time: 2023-06-11 22:50:19.528530
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 lumbar curve


object_id: 643
change_message: new through import_export
action_time: 2023-06-11 22:50:19.529007
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 back to the 


object_id: 644
change_message: new through import_export
action_time: 2023-06-11 22:50:19.529471
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 your right 


object_id: 645
change_message: new through import_export
action_time: 2023-06-11 22:50:19.529931
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 your right 


object_id: 646
change_message: new through import_export
action_time: 2023-06-11 22:50:19.530388
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: 648
change_message: new through import_export
action_time: 2023-06-11 22:50:19.531394
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 arch in your


object_id: 649
change_message: new through import_export
action_time: 2023-06-11 22:50:19.531888
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: 651
change_message: new through import_export
action_time: 2023-06-11 22:50:19.533233
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 and chest.


object_id: 652
change_message: new through import_export
action_time: 2023-06-11 22:50:19.533821
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: 653
change_message: new through import_export
action_time: 2023-06-11 22:50:19.534514
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: 655
change_message: new through import_export
action_time: 2023-06-11 22:50:19.535741
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 arms so th


object_id: 656
change_message: new through import_export
action_time: 2023-06-11 22:50:19.536298
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 off of your 


object_id: 657
change_message: new through import_export
action_time: 2023-06-11 22:50:19.536838
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. Then, lowe


object_id: 658
change_message: new through import_export
action_time: 2023-06-11 22:50:19.537379
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. Then low


object_id: 659
change_message: new through import_export
action_time: 2023-06-11 22:50:19.537852
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 back and rota


object_id: 660
change_message: new through import_export
action_time: 2023-06-11 22:50:19.538275
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 back and ro


object_id: 661
change_message: new through import_export
action_time: 2023-06-11 22:50:19.538688
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: 662
change_message: new through import_export
action_time: 2023-06-11 22:50:19.539108
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 shoulders and repe


object_id: 663
change_message: new through import_export
action_time: 2023-06-11 22:50:19.539668
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 position. 


object_id: 664
change_message: new through import_export
action_time: 2023-06-11 22:50:19.540067
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: 665
change_message: new through import_export
action_time: 2023-06-11 22:50:19.540526
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 and repeat t


object_id: 666
change_message: new through import_export
action_time: 2023-06-11 22:50:19.540936
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: 668
change_message: new through import_export
action_time: 2023-06-11 22:50:19.541770
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 control,, keepi


object_id: 670
change_message: new through import_export
action_time: 2023-06-11 22:50:19.542586
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 rotation


object_id: 671
change_message: new through import_export
action_time: 2023-06-11 22:50:19.543028
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 down to your


object_id: 672
change_message: new through import_export
action_time: 2023-06-11 22:50:19.543571
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 push-up posit


object_id: 675
change_message: new through import_export
action_time: 2023-06-11 22:50:19.545043
object_repr:
  Split Jumps:Start in the bottom of a lunge. Jump up and drive your arms up.  Land softly and repeat.


object_id: 676
change_message: new through import_export
action_time: 2023-06-11 22:50:19.545531
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 control a


object_id: 677
change_message: new through import_export
action_time: 2023-06-11 22:50:19.545910
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: 678
change_message: new through import_export
action_time: 2023-06-11 22:50:19.546295
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: 681
change_message: new through import_export
action_time: 2023-06-11 22:50:19.547555
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 hamstring.. 


object_id: 685
change_message: new through import_export
action_time: 2023-06-11 22:50:19.549578
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 your tors


object_id: 686
change_message: new through import_export
action_time: 2023-06-11 22:50:19.549995
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 rep.


object_id: 688
change_message: new through import_export
action_time: 2023-06-11 22:50:19.550742
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 alternate side


object_id: 689
change_message: new through import_export
action_time: 2023-06-11 22:50:19.551105
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 floor.


object_id: 690
change_message: new through import_export
action_time: 2023-06-11 22:50:19.551476
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 floor.


object_id: 691
change_message: new through import_export
action_time: 2023-06-11 22:50:19.551849
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 your steps a


object_id: 692
change_message: new through import_export
action_time: 2023-06-11 22:50:19.552223
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 position..


object_id: 693
change_message: new through import_export
action_time: 2023-06-11 22:50:19.552657
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 position..


object_id: 695
change_message: new through import_export
action_time: 2023-06-11 22:50:19.553536
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: 696
change_message: new through import_export
action_time: 2023-06-11 22:50:19.554070
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 opposite si


object_id: 697
change_message: new through import_export
action_time: 2023-06-11 22:50:19.554544
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: 698
change_message: new through import_export
action_time: 2023-06-11 22:50:19.555025
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 arms over 


object_id: 699
change_message: new through import_export
action_time: 2023-06-11 22:50:19.555499
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: 700
change_message: new through import_export
action_time: 2023-06-11 22:50:19.555978
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: 701
change_message: new through import_export
action_time: 2023-06-11 22:50:19.556450
object_repr:
  Knee Hugs:Stand tall. Lift and hug your knee into your chest.  Hold for 2 seconds and then switch sides


object_id: 702
change_message: new through import_export
action_time: 2023-06-11 22:50:19.556940
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: 703
change_message: new through import_export
action_time: 2023-06-11 22:50:19.557354
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: 704
change_message: new through import_export
action_time: 2023-06-11 22:50:19.557728
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: 705
change_message: new through import_export
action_time: 2023-06-11 22:50:19.558101
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 underneath you


object_id: 707
change_message: new through import_export
action_time: 2023-06-11 22:50:19.558829
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 of you. K


object_id: 708
change_message: new through import_export
action_time: 2023-06-11 22:50:19.559191
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 the weight


object_id: 713
change_message: new through import_export
action_time: 2023-06-11 22:50:19.561160
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 longer keep a g


object_id: 714
change_message: new through import_export
action_time: 2023-06-11 22:50:19.561637
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. Tap it on th


object_id: 715
change_message: new through import_export
action_time: 2023-06-11 22:50:19.562112
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: 716
change_message: new through import_export
action_time: 2023-06-11 22:50:19.562785
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 whilst maintai


object_id: 720
change_message: new through import_export
action_time: 2023-06-11 22:50:19.564912
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: 721
change_message: new through import_export
action_time: 2023-06-11 22:50:19.565395
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 degrees.. Pr


object_id: 722
change_message: new through import_export
action_time: 2023-06-11 22:50:19.565800
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. Straighte


object_id: 723
change_message: new through import_export
action_time: 2023-06-11 22:50:19.566286
object_repr:
  Lying Hamstring Stretch:Lying flat, pull your left leg to your chest while keeping a slight bend in your knee.


object_id: 724
change_message: new through import_export
action_time: 2023-06-11 22:50:19.566685
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. Reach arm


object_id: 725
change_message: new through import_export
action_time: 2023-06-11 22:50:19.567096
object_repr:
  Lying Hamstring Stretch:Lying flat, pull your right leg to your chest while keeping a slight bend in your knee.


object_id: 726
change_message: new through import_export
action_time: 2023-06-11 22:50:19.567466
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 pulling yo


object_id: 727
change_message: new through import_export
action_time: 2023-06-11 22:50:19.567841
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: 728
change_message: new through import_export
action_time: 2023-06-11 22:50:19.568226
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 a stretch 


object_id: 730
change_message: new through import_export
action_time: 2023-06-11 22:50:19.568970
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 and repea


object_id: 732
change_message: new through import_export
action_time: 2023-06-11 22:50:19.569715
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 pad the enti


object_id: 734
change_message: new through import_export
action_time: 2023-06-11 22:50:19.570661
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.. Now push yo


object_id: 741
change_message: new through import_export
action_time: 2023-06-11 22:50:19.573991
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.. Stand up and r


object_id: 742
change_message: new through import_export
action_time: 2023-06-11 22:50:19.574385
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 ground away


object_id: 743
change_message: new through import_export
action_time: 2023-06-11 22:50:19.574780
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: 744
change_message: new through import_export
action_time: 2023-06-11 22:50:19.575213
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: 745
change_message: new through import_export
action_time: 2023-06-11 22:50:19.575635
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 left glute..


object_id: 746
change_message: new through import_export
action_time: 2023-06-11 22:50:19.576061
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: 747
change_message: new through import_export
action_time: 2023-06-11 22:50:19.576491
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 looking up..


object_id: 748
change_message: new through import_export
action_time: 2023-06-11 22:50:19.576884
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 below your ea


object_id: 749
change_message: new through import_export
action_time: 2023-06-11 22:50:19.577256
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 left elbow a


object_id: 751
change_message: new through import_export
action_time: 2023-06-11 22:50:19.577997
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 dumbbells towards


object_id: 753
change_message: new through import_export
action_time: 2023-06-11 22:50:19.578796
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: 755
change_message: new through import_export
action_time: 2023-06-11 22:50:19.579755
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: 757
change_message: new through import_export
action_time: 2023-06-11 22:50:19.580701
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 opposite side


object_id: 758
change_message: new through import_export
action_time: 2023-06-11 22:50:19.581075
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 hips down unt


object_id: 759
change_message: new through import_export
action_time: 2023-06-11 22:50:19.581448
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 forward to s


object_id: 760
change_message: new through import_export
action_time: 2023-06-11 22:50:19.581828
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 forward to s


object_id: 761
change_message: new through import_export
action_time: 2023-06-11 22:50:19.582205
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 the ground t


object_id: 764
change_message: new through import_export
action_time: 2023-06-11 22:50:19.583313
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 shoulders forw


object_id: 765
change_message: new through import_export
action_time: 2023-06-11 22:50:19.583730
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 shoulders fo


object_id: 766
change_message: new through import_export
action_time: 2023-06-11 22:50:19.584116
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 more burn


object_id: 767
change_message: new through import_export
action_time: 2023-06-11 22:50:19.584536
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: 770
change_message: new through import_export
action_time: 2023-06-11 22:50:19.585847
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.. Slowly lower wi


object_id: 771
change_message: new through import_export
action_time: 2023-06-11 22:50:19.586286
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.. Slowly lower wi


object_id: 772
change_message: new through import_export
action_time: 2023-06-11 22:50:19.586735
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 a bear cr


object_id: 773
change_message: new through import_export
action_time: 2023-06-11 22:50:19.587126
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 lateral hip.


object_id: 774
change_message: new through import_export
action_time: 2023-06-11 22:50:19.587490
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 lateral hip.


object_id: 775
change_message: new through import_export
action_time: 2023-06-11 22:50:19.587865
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 back down an


object_id: 776
change_message: new through import_export
action_time: 2023-06-11 22:50:19.588242
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 to your n


object_id: 777
change_message: new through import_export
action_time: 2023-06-11 22:50:19.588627
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 your arms..


object_id: 778
change_message: new through import_export
action_time: 2023-06-11 22:50:19.589047
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 and down tow


object_id: 780
change_message: new through import_export
action_time: 2023-06-11 22:50:19.589874
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 your oppos


object_id: 782
change_message: new through import_export
action_time: 2023-06-11 22:50:19.590856
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 elbows underne


object_id: 784
change_message: new through import_export
action_time: 2023-06-11 22:50:19.591709
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: 785
change_message: new through import_export
action_time: 2023-06-11 22:50:19.592079
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: 786
change_message: new through import_export
action_time: 2023-06-11 22:50:19.592453
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: 787
change_message: new through import_export
action_time: 2023-06-11 22:50:19.592819
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: 788
change_message: new through import_export
action_time: 2023-06-11 22:50:19.593185
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: 789
change_message: new through import_export
action_time: 2023-06-11 22:50:19.593557
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: 790
change_message: new through import_export
action_time: 2023-06-11 22:50:19.593982
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: 791
change_message: new through import_export
action_time: 2023-06-11 22:50:19.594417
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 your hips dow


object_id: 792
change_message: new through import_export
action_time: 2023-06-11 22:50:19.594881
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 forward bendin


object_id: 794
change_message: new through import_export
action_time: 2023-06-11 22:50:19.595768
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 while main


object_id: 799
change_message: new through import_export
action_time: 2023-06-11 22:50:19.597750
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 your knees s


object_id: 800
change_message: new through import_export
action_time: 2023-06-11 22:50:19.598117
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 at chest 


object_id: 802
change_message: new through import_export
action_time: 2023-06-11 22:50:19.598859
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 to the othe


object_id: 803
change_message: new through import_export
action_time: 2023-06-11 22:50:19.599229
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 standing p


object_id: 804
change_message: new through import_export
action_time: 2023-06-11 22:50:19.599601
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: 805
change_message: new through import_export
action_time: 2023-06-11 22:50:19.600006
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 left thigh.


object_id: 807
change_message: new through import_export
action_time: 2023-06-11 22:50:19.600804
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 overhead.. Swit


object_id: 808
change_message: new through import_export
action_time: 2023-06-11 22:50:19.601204
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 return the


object_id: 809
change_message: new through import_export
action_time: 2023-06-11 22:50:19.601687
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 you came


object_id: 810
change_message: new through import_export
action_time: 2023-06-11 22:50:19.602232
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 tight,, a


object_id: 811
change_message: new through import_export
action_time: 2023-06-11 22:50:19.602640
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: 812
change_message: new through import_export
action_time: 2023-06-11 22:50:19.603016
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: 813
change_message: new through import_export
action_time: 2023-06-11 22:50:19.603447
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,, and jump 


object_id: 814
change_message: new through import_export
action_time: 2023-06-11 22:50:19.603820
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 right thigh.


object_id: 815
change_message: new through import_export
action_time: 2023-06-11 22:50:19.604285
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 down as you 


object_id: 816
change_message: new through import_export
action_time: 2023-06-11 22:50:19.604763
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 in a straig


object_id: 817
change_message: new through import_export
action_time: 2023-06-11 22:50:19.605229
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 reverse sequen


object_id: 821
change_message: new through import_export
action_time: 2023-06-11 22:50:19.607219
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.. Pause, and


object_id: 822
change_message: new through import_export
action_time: 2023-06-11 22:50:19.607661
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 float upwards


object_id: 823
change_message: new through import_export
action_time: 2023-06-11 22:50:19.608137
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.. Pause, and


object_id: 824
change_message: new through import_export
action_time: 2023-06-11 22:50:19.608594
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 bring them u


object_id: 826
change_message: new through import_export
action_time: 2023-06-11 22:50:19.609422
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 back up by st


object_id: 827
change_message: new through import_export
action_time: 2023-06-11 22:50:19.609827
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 hips.. Ext


object_id: 830
change_message: new through import_export
action_time: 2023-06-11 22:50:19.611014
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: 831
change_message: new through import_export
action_time: 2023-06-11 22:50:19.611418
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 knee touc


object_id: 832
change_message: new through import_export
action_time: 2023-06-11 22:50:19.611867
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 knee touc


object_id: 834
change_message: new through import_export
action_time: 2023-06-11 22:50:19.612728
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: 835
change_message: new through import_export
action_time: 2023-06-11 22:50:19.613158
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 under contro


object_id: 836
change_message: new through import_export
action_time: 2023-06-11 22:50:19.613545
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: 838
change_message: new through import_export
action_time: 2023-06-11 22:50:19.614290
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 your heels b


object_id: 841
change_message: new through import_export
action_time: 2023-06-11 22:50:19.615412
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 your heels 


object_id: 843
change_message: new through import_export
action_time: 2023-06-11 22:50:19.616221
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 control


object_id: 844
change_message: new through import_export
action_time: 2023-06-11 22:50:19.616596
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. Then slowl


object_id: 846
change_message: new through import_export
action_time: 2023-06-11 22:50:19.617432
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 starting posi


object_id: 847
change_message: new through import_export
action_time: 2023-06-11 22:50:19.618077
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 the handle,,


object_id: 849
change_message: new through import_export
action_time: 2023-06-11 22:50:19.619022
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 and repeat.


object_id: 850
change_message: new through import_export
action_time: 2023-06-11 22:50:19.619488
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 shoulder h


object_id: 851
change_message: new through import_export
action_time: 2023-06-11 22:50:19.619953
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 and repeat


object_id: 852
change_message: new through import_export
action_time: 2023-06-11 22:50:19.620358
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 forearms..


object_id: 853
change_message: new through import_export
action_time: 2023-06-11 22:50:19.620728
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 quick on your


object_id: 854
change_message: new through import_export
action_time: 2023-06-11 22:50:19.621095
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 off the bal


object_id: 855
change_message: new through import_export
action_time: 2023-06-11 22:50:19.621469
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 outside your l


object_id: 856
change_message: new through import_export
action_time: 2023-06-11 22:50:19.621828
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 outside your rig


object_id: 857
change_message: new through import_export
action_time: 2023-06-11 22:50:19.622204
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 standing p


object_id: 858
change_message: new through import_export
action_time: 2023-06-11 22:50:19.622639
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 standing 


object_id: 859
change_message: new through import_export
action_time: 2023-06-11 22:50:19.623044
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: 860
change_message: new through import_export
action_time: 2023-06-11 22:50:19.623505
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 both out to


object_id: 861
change_message: new through import_export
action_time: 2023-06-11 22:50:19.624003
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 push your le


object_id: 862
change_message: new through import_export
action_time: 2023-06-11 22:50:19.624440
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 your righ


object_id: 864
change_message: new through import_export
action_time: 2023-06-11 22:50:19.625183
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: 865
change_message: new through import_export
action_time: 2023-06-11 22:50:19.625548
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 straight-o


object_id: 866
change_message: new through import_export
action_time: 2023-06-11 22:50:19.625936
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: 868
change_message: new through import_export
action_time: 2023-06-11 22:50:19.626862
object_repr:
  Box Jumps:Jump high and land softly on the box in an athletic position.  Step down to the starting position


object_id: 869
change_message: new through import_export
action_time: 2023-06-11 22:50:19.627353
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 chest,, bring 


object_id: 870
change_message: new through import_export
action_time: 2023-06-11 22:50:19.627909
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 your left han


object_id: 871
change_message: new through import_export
action_time: 2023-06-11 22:50:19.628378
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 down and swit


object_id: 872
change_message: new through import_export
action_time: 2023-06-11 22:50:19.628857
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.. Alternate legs to


object_id: 873
change_message: new through import_export
action_time: 2023-06-11 22:50:19.629343
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: 874
change_message: new through import_export
action_time: 2023-06-11 22:50:19.629832
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: 876
change_message: new through import_export
action_time: 2023-06-11 22:50:19.630808
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 back to re


object_id: 877
change_message: new through import_export
action_time: 2023-06-11 22:50:19.631312
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: 878
change_message: new through import_export
action_time: 2023-06-11 22:50:19.631804
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 you lower d


object_id: 879
change_message: new through import_export
action_time: 2023-06-11 22:50:19.632219
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: 880
change_message: new through import_export
action_time: 2023-06-11 22:50:19.632740
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 straight,


object_id: 881
change_message: new through import_export
action_time: 2023-06-11 22:50:19.633189
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: 882
change_message: new through import_export
action_time: 2023-06-11 22:50:19.633628
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 back down to


object_id: 883
change_message: new through import_export
action_time: 2023-06-11 22:50:19.634106
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 left knee


object_id: 884
change_message: new through import_export
action_time: 2023-06-11 22:50:19.634545
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 right kne


object_id: 890
change_message: new through import_export
action_time: 2023-06-11 22:50:19.637355
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: 892
change_message: new through import_export
action_time: 2023-06-11 22:50:19.638324
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 outside y


object_id: 893
change_message: new through import_export
action_time: 2023-06-11 22:50:19.638796
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 outside y


object_id: 894
change_message: new through import_export
action_time: 2023-06-11 22:50:19.639300
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 hand, sit ba


object_id: 895
change_message: new through import_export
action_time: 2023-06-11 22:50:19.639762
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 into the str


object_id: 896
change_message: new through import_export
action_time: 2023-06-11 22:50:19.640263
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: 900
change_message: new through import_export
action_time: 2023-06-11 22:50:19.642128
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: 901
change_message: new through import_export
action_time: 2023-06-11 22:50:19.642671
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 upwards..


object_id: 902
change_message: new through import_export
action_time: 2023-06-11 22:50:19.643428
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 standing positi


object_id: 909
change_message: new through import_export
action_time: 2023-06-11 22:50:19.646973
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: 912
change_message: new through import_export
action_time: 2023-06-11 22:50:19.648294
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: 913
change_message: new through import_export
action_time: 2023-06-11 22:50:19.649814
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 and then rep


object_id: 914
change_message: new through import_export
action_time: 2023-06-11 22:50:19.650228
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 you can kee


object_id: 915
change_message: new through import_export
action_time: 2023-06-11 22:50:19.650613
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: 918
change_message: new through import_export
action_time: 2023-06-11 22:50:19.651907
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 position and al


object_id: 919
change_message: new through import_export
action_time: 2023-06-11 22:50:19.652369
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: 920
change_message: new through import_export
action_time: 2023-06-11 22:50:19.652827
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: 921
change_message: new through import_export
action_time: 2023-06-11 22:50:19.653217
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 over your hea


object_id: 922
change_message: new through import_export
action_time: 2023-06-11 22:50:19.653594
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 switch leg


object_id: 927
change_message: new through import_export
action_time: 2023-06-11 22:50:19.655706
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: 928
change_message: new through import_export
action_time: 2023-06-11 22:50:19.656173
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 back up


object_id: 929
change_message: new through import_export
action_time: 2023-06-11 22:50:19.656686
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 lower them bac


object_id: 930
change_message: new through import_export
action_time: 2023-06-11 22:50:19.657155
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 back up


object_id: 931
change_message: new through import_export
action_time: 2023-06-11 22:50:19.657584
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 over your he


object_id: 932
change_message: new through import_export
action_time: 2023-06-11 22:50:19.658030
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 your knee alm


object_id: 933
change_message: new through import_export
action_time: 2023-06-11 22:50:19.658470
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 knee almo


object_id: 934
change_message: new through import_export
action_time: 2023-06-11 22:50:19.658943
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.. Slowly l


object_id: 935
change_message: new through import_export
action_time: 2023-06-11 22:50:19.659506
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: 936
change_message: new through import_export
action_time: 2023-06-11 22:50:19.659990
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 arms are para


object_id: 937
change_message: new through import_export
action_time: 2023-06-11 22:50:19.660378
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 inside your


object_id: 944
change_message: new through import_export
action_time: 2023-06-11 22:50:19.663496
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 bench


object_id: 945
change_message: new through import_export
action_time: 2023-06-11 22:50:19.663978
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 you lower do


object_id: 946
change_message: new through import_export
action_time: 2023-06-11 22:50:19.664462
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 as you lo


object_id: 949
change_message: new through import_export
action_time: 2023-06-11 22:50:19.665894
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: 950
change_message: new through import_export
action_time: 2023-06-11 22:50:19.666371
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: 954
change_message: new through import_export
action_time: 2023-06-11 22:50:19.668148
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 touch,, the


object_id: 955
change_message: new through import_export
action_time: 2023-06-11 22:50:19.668541
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 square.


object_id: 956
change_message: new through import_export
action_time: 2023-06-11 22:50:19.669038
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 hips square.


object_id: 957
change_message: new through import_export
action_time: 2023-06-11 22:50:19.669578
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 up to a hig


object_id: 958
change_message: new through import_export
action_time: 2023-06-11 22:50:19.670082
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 position..


object_id: 959
change_message: new through import_export
action_time: 2023-06-11 22:50:19.670612
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: 960
change_message: new through import_export
action_time: 2023-06-11 22:50:19.671076
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 parallel to th


object_id: 961
change_message: new through import_export
action_time: 2023-06-11 22:50:19.671568
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 parallel to th


object_id: 964
change_message: new through import_export
action_time: 2023-06-11 22:50:19.672964
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 hands.


object_id: 965
change_message: new through import_export
action_time: 2023-06-11 22:50:19.673433
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: 966
change_message: new through import_export
action_time: 2023-06-11 22:50:19.673837
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 lower them b


object_id: 970
change_message: new through import_export
action_time: 2023-06-11 22:50:19.675366
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 the ground a


object_id: 971
change_message: new through import_export
action_time: 2023-06-11 22:50:19.675778
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. Pull the wei


object_id: 980
change_message: new through import_export
action_time: 2023-06-11 22:50:19.679513
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 barbell up an


object_id: 981
change_message: new through import_export
action_time: 2023-06-11 22:50:19.679966
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 barbell up a


object_id: 983
change_message: new through import_export
action_time: 2023-06-11 22:50:19.680823
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: 985
change_message: new through import_export
action_time: 2023-06-11 22:50:19.681663
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 start.


object_id: 986
change_message: new through import_export
action_time: 2023-06-11 22:50:19.682104
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 explode up,


object_id: 988
change_message: new through import_export
action_time: 2023-06-11 22:50:19.682883
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 extended. Brin


object_id: 989
change_message: new through import_export
action_time: 2023-06-11 22:50:19.683248
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.. Pull your hip


object_id: 990
change_message: new through import_export
action_time: 2023-06-11 22:50:19.683620
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.. Pause, and re


object_id: 991
change_message: new through import_export
action_time: 2023-06-11 22:50:19.683991
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, and retu


object_id: 992
change_message: new through import_export
action_time: 2023-06-11 22:50:19.684363
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.  Snap back 


object_id: 993
change_message: new through import_export
action_time: 2023-06-11 22:50:19.684746
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 under your 


object_id: 999
change_message: new through import_export
action_time: 2023-06-11 22:50:19.687429
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 lift once aga


object_id: 1000
change_message: new through import_export
action_time: 2023-06-11 22:50:19.687812
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 and on the


object_id: 1003
change_message: new through import_export
action_time: 2023-06-11 22:50:19.689060
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: 1004
change_message: new through import_export
action_time: 2023-06-11 22:50:19.689443
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: 1005
change_message: new through import_export
action_time: 2023-06-11 22:50:19.689856
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: 1006
change_message: new through import_export
action_time: 2023-06-11 22:50:19.690283
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 ground to st


object_id: 1009
change_message: new through import_export
action_time: 2023-06-11 22:50:19.691480
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 with your 


object_id: 1010
change_message: new through import_export
action_time: 2023-06-11 22:50:19.691857
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 straight arms at


object_id: 1011
change_message: new through import_export
action_time: 2023-06-11 22:50:19.692216
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 straight arms a


object_id: 1016
change_message: new through import_export
action_time: 2023-06-11 22:50:19.694383
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: 1017
change_message: new through import_export
action_time: 2023-06-11 22:50:19.694818
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 top..


object_id: 1018
change_message: new through import_export
action_time: 2023-06-11 22:50:19.695259
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. Raise yo


object_id: 1019
change_message: new through import_export
action_time: 2023-06-11 22:50:19.695683
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 back under


object_id: 1020
change_message: new through import_export
action_time: 2023-06-11 22:50:19.696176
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 through you


object_id: 1021
change_message: new through import_export
action_time: 2023-06-11 22:50:19.696554
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 hands up 


object_id: 1022
change_message: new through import_export
action_time: 2023-06-11 22:50:19.696943
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 above compl


object_id: 1023
change_message: new through import_export
action_time: 2023-06-11 22:50:19.697327
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 your elbows t


object_id: 1026
change_message: new through import_export
action_time: 2023-06-11 22:50:19.698448
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 brushes your 


object_id: 1027
change_message: new through import_export
action_time: 2023-06-11 22:50:19.698851
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..  Use yo


object_id: 1028
change_message: new through import_export
action_time: 2023-06-11 22:50:19.699240
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 to center


object_id: 1030
change_message: new through import_export
action_time: 2023-06-11 22:50:19.700101
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: 1032
change_message: new through import_export
action_time: 2023-06-11 22:50:19.700962
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 upward and lo


object_id: 1033
change_message: new through import_export
action_time: 2023-06-11 22:50:19.701346
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 behind.. Keep 


object_id: 1034
change_message: new through import_export
action_time: 2023-06-11 22:50:19.701727
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 control a


object_id: 1035
change_message: new through import_export
action_time: 2023-06-11 22:50:19.702103
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 back,, an


object_id: 1036
change_message: new through import_export
action_time: 2023-06-11 22:50:19.702476
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 elbow back,, a


object_id: 1037
change_message: new through import_export
action_time: 2023-06-11 22:50:19.702847
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 towards your


object_id: 1038
change_message: new through import_export
action_time: 2023-06-11 22:50:19.703201
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 the dumbbel


object_id: 1039
change_message: new through import_export
action_time: 2023-06-11 22:50:19.703666
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, then tur


object_id: 1040
change_message: new through import_export
action_time: 2023-06-11 22:50:19.704102
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, turn and p


object_id: 1041
change_message: new through import_export
action_time: 2023-06-11 22:50:19.704607
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 feet.. Dr


object_id: 1042
change_message: new through import_export
action_time: 2023-06-11 22:50:19.705121
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 feet.. Dr


object_id: 1043
change_message: new through import_export
action_time: 2023-06-11 22:50:19.705590
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.. Now push yo


object_id: 1044
change_message: new through import_export
action_time: 2023-06-11 22:50:19.706023
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 to full e


object_id: 1052
change_message: new through import_export
action_time: 2023-06-11 22:50:19.709776
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 underneath


object_id: 1053
change_message: new through import_export
action_time: 2023-06-11 22:50:19.710155
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 underneath you t


object_id: 1054
change_message: new through import_export
action_time: 2023-06-11 22:50:19.710510
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 back together


object_id: 1055
change_message: new through import_export
action_time: 2023-06-11 22:50:19.710876
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 tall torso.


object_id: 1056
change_message: new through import_export
action_time: 2023-06-11 22:50:19.711251
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 tall torso.


object_id: 1057
change_message: new through import_export
action_time: 2023-06-11 22:50:19.711620
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 torso.. Alter


object_id: 1060
change_message: new through import_export
action_time: 2023-06-11 22:50:19.712762
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 shoulder


object_id: 1063
change_message: new through import_export
action_time: 2023-06-11 22:50:19.714354
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 straight u


object_id: 1064
change_message: new through import_export
action_time: 2023-06-11 22:50:19.714820
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: 1065
change_message: new through import_export
action_time: 2023-06-11 22:50:19.715210
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: 1066
change_message: new through import_export
action_time: 2023-06-11 22:50:19.715587
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 lean to eit


object_id: 1067
change_message: new through import_export
action_time: 2023-06-11 22:50:19.715962
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 lean to ei


object_id: 1068
change_message: new through import_export
action_time: 2023-06-11 22:50:19.716324
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: 1069
change_message: new through import_export
action_time: 2023-06-11 22:50:19.716719
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 and out to y


object_id: 1074
change_message: new through import_export
action_time: 2023-06-11 22:50:19.718837
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: 1075
change_message: new through import_export
action_time: 2023-06-11 22:50:19.719212
object_repr:
  Stability Ball Plank:With feet on the ground place both elbows on a stability ball and hold a front plank


object_id: 1076
change_message: new through import_export
action_time: 2023-06-11 22:50:19.719603
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: 1077
change_message: new through import_export
action_time: 2023-06-11 22:50:19.719988
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: 1078
change_message: new through import_export
action_time: 2023-06-11 22:50:19.720353
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 the ground


object_id: 1079
change_message: new through import_export
action_time: 2023-06-11 22:50:19.720766
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 the dumbbell


object_id: 1080
change_message: new through import_export
action_time: 2023-06-11 22:50:19.721174
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 other sid


object_id: 1081
change_message: new through import_export
action_time: 2023-06-11 22:50:19.721606
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, then stand b


object_id: 1085
change_message: new through import_export
action_time: 2023-06-11 22:50:19.723467
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 the circle


object_id: 1087
change_message: new through import_export
action_time: 2023-06-11 22:50:19.724212
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 jump..


object_id: 1090
change_message: new through import_export
action_time: 2023-06-11 22:50:19.725353
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: 1092
change_message: new through import_export
action_time: 2023-06-11 22:50:19.726153
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 an altern


object_id: 1093
change_message: new through import_export
action_time: 2023-06-11 22:50:19.726592
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 back and re


object_id: 1094
change_message: new through import_export
action_time: 2023-06-11 22:50:19.727060
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 back and re


object_id: 1095
change_message: new through import_export
action_time: 2023-06-11 22:50:19.727493
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: 1096
change_message: new through import_export
action_time: 2023-06-11 22:50:19.727929
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 your hips


object_id: 1104
change_message: new through import_export
action_time: 2023-06-11 22:50:19.731560
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 above the g


object_id: 1106
change_message: new through import_export
action_time: 2023-06-11 22:50:19.732461
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: 1108
change_message: new through import_export
action_time: 2023-06-11 22:50:19.733443
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 center and 


object_id: 1109
change_message: new through import_export
action_time: 2023-06-11 22:50:19.733871
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: 1111
change_message: new through import_export
action_time: 2023-06-11 22:50:19.734903
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 without tou


object_id: 1112
change_message: new through import_export
action_time: 2023-06-11 22:50:19.735397
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 line, rotate 


object_id: 1113
change_message: new through import_export
action_time: 2023-06-11 22:50:19.735865
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 lower without 


object_id: 1114
change_message: new through import_export
action_time: 2023-06-11 22:50:19.736370
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.. Pause, and re


object_id: 1115
change_message: new through import_export
action_time: 2023-06-11 22:50:19.736860
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.. Pause, and 


object_id: 1117
change_message: new through import_export
action_time: 2023-06-11 22:50:19.737820
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 should feel a 


object_id: 1118
change_message: new through import_export
action_time: 2023-06-11 22:50:19.738332
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 should feel a


object_id: 1119
change_message: new through import_export
action_time: 2023-06-11 22:50:19.738822
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,, and slide


object_id: 1120
change_message: new through import_export
action_time: 2023-06-11 22:50:19.739286
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: 1123
change_message: new through import_export
action_time: 2023-06-11 22:50:19.740701
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,, and lower un


object_id: 1126
change_message: new through import_export
action_time: 2023-06-11 22:50:19.742101
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 around you


object_id: 1132
change_message: new through import_export
action_time: 2023-06-11 22:50:19.744955
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,, with your rig


object_id: 1133
change_message: new through import_export
action_time: 2023-06-11 22:50:19.745443
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,, with your lef


object_id: 1134
change_message: new through import_export
action_time: 2023-06-11 22:50:19.745976
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.. Drive your 


object_id: 1135
change_message: new through import_export
action_time: 2023-06-11 22:50:19.746456
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.. Drive your 


object_id: 4
object_repr: test4
action_time: 2023-06-14 13:28:52.949015
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object_repr: Sample Workou 1
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object_id: 1
object_repr: test superste
action_time: 2023-07-17 18:56:36.984992
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