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WerkoutAPI/workout/sample_workout.json
Trey t 9d9d6200dc WIP
2023-07-26 17:13:35 -05:00

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[
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Jump Rope",
"duration": 40,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Single-Leg Med Ball Slam",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Single-Leg Med Ball Slam",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Burnout Straights",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Knee Tucks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Resistance Band Rows",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "B",
"exercises": [
{
"name": "Kettlebell Snatch",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Kettlebell Snatch",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Kettlebell Swings",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Jumping Jacks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Bottoms-Up Kettlebell Overhead Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 4",
"description": "Total Body",
"created": "2022-07-01T07:00:00Z",
"file_name": "2022-07-01.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
"exercises": [
{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Back & Biceps",
"exercises": [
{
"name": "Barbell Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Incline Bench Bicep Curls",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Chest & Triceps ",
"exercises": [
{
"name": "Neutral Grip Dumbbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Cable Tricep Pushdown",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "Single-Arm Cable Tricep Pushdown",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Shoulders ",
"exercises": [
{
"name": "Dumbbell Z Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Push-Ups",
"duration": 25,
"reps": 0,
"side": ""
},
{
"name": "Isometric Push-Up",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.2",
"description": "Upper Body",
"created": "2023-03-06T08:00:00Z",
"file_name": "2023-03-06.json"
},
{
"supersets": [
{
"name": "Movement Block Warm up",
"exercises": [
{
"name": "Cat Camel",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Quad Rockers",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Crossbody Lat Stretch",
"duration": 20,
"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
"duration": 20,
"reps": 0,
"side": "right_arm"
},
{
"name": "World's Greatest Stretch",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Standing T Chest Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Core Block: Base 1.3",
"exercises": [
{
"name": "Plank Walk",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Modified Copenhagen Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Modified Copenhagen Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Flying Shoulder Presses",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "V-Up",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 60,
"reps": 0,
"side": ""
}
],
"rounds": 2
},
{
"name": "Interval Cardio: 1:1",
"exercises": [
{
"name": "Bike",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 15
},
{
"name": "Static Stretching Circuit ",
"exercises": [
{
"name": "Dynamic Chest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Hip Openers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Frog",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Cobra Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Childs Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Feet Elevated Breathing",
"duration": 60,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Core & Cardio",
"description": "Day 2: Phase 1: Interval 1",
"created": "2022-03-15T07:00:00Z",
"file_name": "2022-03-15.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Cat Camel",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
"exercises": [
{
"name": "Barbell Close Grip Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back",
"exercises": [
{
"name": "Pronated Lat Pulldown",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Shoulders ",
"exercises": [
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Bent Over Rear Delt Shoulder Raises",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Triceps & Biceps",
"exercises": [
{
"name": "Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Zottman Curls",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Alternating Low Plank to Side Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Rower Intervals",
"exercises": [
{
"name": "Rowing",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 10
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body P.2",
"description": "Upper Body",
"created": "2023-04-14T07:00:00Z",
"file_name": "2023-04-14.json"
},
{
"supersets": [
{
"name": "Movement Block Warm up",
"exercises": [
{
"name": "Cat Camel",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Quad Rockers",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Crossbody Lat Stretch",
"duration": 20,
"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
"duration": 20,
"reps": 0,
"side": "right_arm"
},
{
"name": "World's Greatest Stretch",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Standing T Chest Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Core Block: Base 2.1",
"exercises": [
{
"name": "Dolphin Push-Up",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank Hip Dip",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank Hip Dip",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Alternating Superman",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dead Bugs",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Boat Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 60,
"reps": 0,
"side": ""
}
],
"rounds": 2
},
{
"name": "Interval Cardio: Beginner",
"exercises": [
{
"name": "Battle Ropes Arm Wave",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 20
},
{
"name": "Static Stretching Circuit ",
"exercises": [
{
"name": "Dynamic Chest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Hip Openers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Frog",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Cobra Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Childs Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Feet Elevated Breathing",
"duration": 60,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "THE THIRST IS REAL!!! 🥛💧",
"description": "Day 4: Phase 1: Interval 2",
"created": "2022-03-03T08:00:00Z",
"file_name": "2022-03-03.json"
},
{
"supersets": [
{
"name": "A",
"exercises": [
{
"name": "Oblique Twists",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dead Bugs",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "B",
"exercises": [
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"file_name": "2022-08-24.json"
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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"reps": 0,
"side": ""
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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"side": ""
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{
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{
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{
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"reps": 0,
"side": ""
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"rounds": 3
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{
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"side": ""
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{
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"side": ""
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{
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{
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"side": "right_arm"
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{
"name": "Recover",
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"reps": 0,
"side": ""
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"rounds": 4
},
{
"name": "Arms",
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"name": "Single-Arm Cable Tricep Pushdown",
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"reps": 12,
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{
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"side": "right_arm"
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{
"name": "Recover",
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"reps": 0,
"side": ""
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"rounds": 3
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{
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"reps": 12,
"side": ""
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{
"name": "Recover",
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"side": ""
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"rounds": 3
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{
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"side": ""
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{
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"side": ""
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{
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{
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{
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"side": ""
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{
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{
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"side": ""
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{
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"file_name": "2023-06-05.json"
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{
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{
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{
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{
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{
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{
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{
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{
"name": "Barbell Back Squat ",
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{
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{
"name": "Barbell Bench Press",
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{
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"side": ""
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{
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{
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"side": ""
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},
{
"name": "Upper ",
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"name": "Kettlebell Gorilla Row",
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{
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"reps": 0,
"side": ""
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{
"name": "2 Kettlebell Push Press",
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{
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"side": ""
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{
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{
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"side": ""
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},
{
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"name": "Bodyweight Squats",
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"side": ""
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{
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"side": ""
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{
"name": "Push-Ups",
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"side": ""
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{
"name": "Recover",
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"side": ""
},
{
"name": "Isometric Split Squat",
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},
{
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"reps": 0,
"side": "right_leg"
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{
"name": "Recover",
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"side": ""
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},
{
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{
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},
{
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},
{
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}
],
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"file_name": "2023-07-28.json"
},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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},
{
"name": "Recover",
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"side": ""
},
{
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{
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"side": ""
}
],
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},
{
"name": "Shoulders",
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"name": "Dumbbell Lateral Shoulder Raises",
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},
{
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},
{
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{
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"rounds": 3
},
{
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{
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{
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},
{
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{
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},
{
"name": "Finisher",
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"name": "Stability Ball Plank",
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Push Press",
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"reps": 0,
"side": "left_arm"
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{
"name": "Single-Arm Dumbbell Push Press",
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"reps": 0,
"side": "right_arm"
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{
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"side": ""
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},
{
"name": "Cool Down",
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"name": "Side Lying T Stretch",
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"side": "left_arm"
},
{
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},
{
"name": "Recover",
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"side": ""
},
{
"name": "Easy Pose",
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"side": ""
}
],
"rounds": 1
}
],
"name": "Upper Body P.2",
"description": "Upper Body",
"created": "2023-05-15T07:00:00Z",
"file_name": "2023-05-15.json"
},
{
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{
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"exercises": [
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"name": "World's Greatest Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"side": "right_leg"
},
{
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
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"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"side": ""
}
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},
{
"name": "A",
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"name": "Barbell Row",
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"reps": 10,
"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "B",
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"name": "Barbell Bicep Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Barbell Overhead Press",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "C",
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{
"name": "Single-Leg Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "left_side"
},
{
"name": "Single-Leg Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "right_side"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Press",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Cross-body Dumbbell Hammer Curl",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Tricep Extension",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "D",
"exercises": [
{
"name": "Med Ball Rotational Slams",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Alternating V-Up",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
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{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Upper Body Phase 3",
"description": "Upper Body",
"created": "2022-06-16T07:00:00Z",
"file_name": "2022-06-16.json"
},
{
"supersets": [
{
"name": "Warm-Up",
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"name": "Kneeling Quadriceps Stretch",
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"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
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},
{
"name": "World's Greatest Stretch",
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"side": ""
},
{
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"side": ""
},
{
"name": "Inchworms",
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"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Front Squat",
"exercises": [
{
"name": "Barbell Front Squat",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Prayer Stretch",
"duration": 25,
"reps": 0,
"side": "left_arm"
},
{
"name": "Prayer Stretch",
"duration": 25,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Barbell SG RDL",
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{
"name": "Barbell Snatch Grip Romanian Deadlift",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Lunge & Core",
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{
"name": "Front Foot Elevated Reverse Lunges",
"duration": 30,
"reps": 12,
"side": "left_leg"
},
{
"name": "Front Foot Elevated Reverse Lunges",
"duration": 30,
"reps": 12,
"side": "right_leg"
},
{
"name": "Flutter Kicks",
"duration": 25,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
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"name": "Kettlebell Deadlift",
"duration": 30,
"reps": 12,
"side": "left_leg"
},
{
"name": "Kettlebell Deadlift",
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"reps": 12,
"side": "right_leg"
},
{
"name": "Oblique Twists",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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"name": "One Arm Kettlebell Swings",
"duration": 25,
"reps": 0,
"side": "left_arm"
},
{
"name": "One Arm Kettlebell Swings",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Bodyweight Squat to Bench",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Low Plank",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Cool Down",
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"side": "left_leg"
},
{
"name": "Couch Stretch",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Dynamic Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Lower Body Phase 1",
"description": "Lower Body",
"created": "2022-08-08T07:00:00Z",
"file_name": "2022-08-08.json"
},
{
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{
"name": "Warm-Up",
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"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"reps": 0,
"side": "left_leg"
},
{
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{
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},
{
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"side": ""
},
{
"name": "Inchworms",
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},
{
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"reps": 0,
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}
],
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},
{
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"name": "Dumbbell Goblet Split Squats",
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},
{
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{
"name": "Recover",
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},
{
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},
{
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{
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},
{
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
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"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
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},
{
"name": "C",
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"name": "Alternating Bicep Curls",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Reverse Alternating Goblet Lunges",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher ",
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"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Pigeon Pose",
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},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body Phase 1",
"description": "Total Body",
"created": "2022-05-06T07:00:00Z",
"file_name": "2022-05-06.json"
},
{
"supersets": [
{
"name": "Warm-Up",
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"name": "Butterfly Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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},
{
"name": "Trunk Twist",
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"side": ""
},
{
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{
"name": "Side Plank",
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}
],
"rounds": 1
},
{
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"side": "left_leg"
},
{
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{
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},
{
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"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Kettlebell Front Squats",
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"side": ""
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{
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"side": ""
}
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},
{
"name": "Lunge ",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Reverse Alternating Goblet Lunges",
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"reps": 12,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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{
"name": "Isometric Split Squat",
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"reps": 0,
"side": "left_leg"
},
{
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"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Single-Leg Wall Sit",
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},
{
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"reps": 0,
"side": "right_leg"
},
{
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"reps": 0,
"side": ""
},
{
"name": "3-Way Lunge Matrix",
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},
{
"name": "3-Way Lunge Matrix",
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},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "Cool Down",
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"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.2",
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"created": "2023-01-17T08:00:00Z",
"file_name": "2023-01-17.json"
},
{
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{
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{
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"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"side": "left_leg"
},
{
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},
{
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},
{
"name": "Arm Circles Forward",
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"side": ""
},
{
"name": "Inchworms",
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"side": ""
},
{
"name": "High Knees",
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"side": ""
}
],
"rounds": 1
},
{
"name": "A1",
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"side": ""
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{
"name": "Recover",
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"side": ""
}
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},
{
"name": "A",
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"reps": 10,
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},
{
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{
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},
{
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},
{
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"side": ""
}
],
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},
{
"name": "B",
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"name": "Reverse Alternating Goblet Lunges",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Dumbbell Lunges",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
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{
"name": "Oblique Twists",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Isometric Bird Dog Hold",
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"reps": 0,
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},
{
"name": "Isometric Bird Dog Hold",
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"side": "right_side"
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Figure Four Stretch",
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"side": "left_leg"
},
{
"name": "Figure Four Stretch",
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"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body Phase 2",
"description": "Lower Body",
"created": "2022-05-10T07:00:00Z",
"file_name": "2022-05-10.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Spiderman Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Hip Openers",
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"reps": 0,
"side": ""
},
{
"name": "Lunge with Rotation",
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"reps": 0,
"side": ""
},
{
"name": "Dynamic Hamstring Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Dynamic Quadriceps Stretch",
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"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Front Squat ",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 3
},
{
"name": "Barbell RDL",
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{
"name": "Barbell Snatch Grip Romanian Deadlift",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Lunge ",
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"name": "2 Dumbbell Lateral Lunges",
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"reps": 12,
"side": ""
},
{
"name": "Crossback Lunges",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Core",
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{
"name": "Plank Toe Taps",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "One Arm Kettlebell Swings",
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"reps": 0,
"side": "left_arm"
},
{
"name": "One Arm Kettlebell Swings",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Bike Intervals",
"exercises": [
{
"name": "Bike",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 9
},
{
"name": "Cool Down",
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{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Figure Four Stretch",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Couch Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
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"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.2",
"description": "Lower Body",
"created": "2023-06-13T07:00:00Z",
"file_name": "2023-06-13.json"
},
{
"supersets": [
{
"name": "Core",
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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],
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},
{
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{
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],
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}
],
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"file_name": "2022-08-04.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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},
{
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{
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{
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{
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},
{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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],
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},
{
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},
{
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{
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{
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{
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],
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},
{
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},
{
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}
],
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},
{
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},
{
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"side": "right_arm"
},
{
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}
],
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},
{
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{
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}
],
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},
{
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"side": ""
},
{
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},
{
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{
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"side": ""
}
],
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},
{
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"side": ""
},
{
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}
],
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}
],
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"file_name": "2022-07-20.json"
},
{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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{
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{
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},
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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}
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"file_name": "2022-03-22.json"
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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"side": ""
}
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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],
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}
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"file_name": "2022-12-23.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
"name": "Back & Biceps",
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},
{
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{
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{
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},
{
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{
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},
{
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{
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}
],
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},
{
"name": "Shoulders ",
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"side": ""
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{
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"side": ""
}
],
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},
{
"name": "Finisher",
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},
{
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"side": ""
},
{
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{
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"side": ""
}
],
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},
{
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},
{
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"side": "right_arm"
},
{
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"side": ""
},
{
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}
],
"rounds": 1
}
],
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"file_name": "2023-04-19.json"
},
{
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},
{
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},
{
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{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
"name": "Equestrian",
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},
{
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},
{
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},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
"name": "Forward and Backward Line Hops",
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"side": ""
},
{
"name": "Lateral Line Hops",
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{
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"side": ""
}
],
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},
{
"name": "Strength",
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},
{
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},
{
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"side": ""
},
{
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{
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"side": ""
},
{
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{
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},
{
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},
{
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"side": ""
},
{
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
"name": "Rear Foot Elevated Dumbbell Goblet Split Squat",
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"reps": 0,
"side": "left_leg"
},
{
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},
{
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}
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"created": "2022-03-18T07:00:00Z",
"file_name": "2022-03-18.json"
},
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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"reps": 0,
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{
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},
{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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"side": "right_side"
}
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}
],
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},
{
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{
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{
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{
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},
{
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{
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{
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},
{
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},
{
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{
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{
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"side": ""
}
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},
{
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"reps": 8,
"side": ""
},
{
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"side": ""
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{
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{
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"side": ""
}
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},
{
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"reps": 8,
"side": ""
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{
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"side": ""
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{
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{
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"side": ""
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{
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{
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"side": ""
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{
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{
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"side": "right_arm"
},
{
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"side": ""
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{
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}
],
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
}
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},
{
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{
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{
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"side": ""
}
],
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},
{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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}
],
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},
{
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},
{
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},
{
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"side": ""
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{
"name": "YTW",
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"side": ""
}
],
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}
],
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"file_name": "2023-06-12.json"
},
{
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{
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{
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},
{
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},
{
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],
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},
{
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{
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"side": ""
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},
{
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},
{
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},
{
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},
{
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},
{
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],
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},
{
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},
{
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"side": ""
},
{
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},
{
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"side": ""
}
],
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},
{
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"side": ""
},
{
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"side": ""
},
{
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},
{
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}
],
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},
{
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},
{
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"side": ""
}
],
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},
{
"name": "Cool Down",
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},
{
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"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.1",
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"created": "2022-12-15T08:00:00Z",
"file_name": "2022-12-15.json"
},
{
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{
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},
{
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"side": ""
},
{
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"side": ""
},
{
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},
{
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}
],
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},
{
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},
{
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"side": "right_arm"
},
{
"name": "Recover",
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],
"rounds": 3
},
{
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"side": "left_arm"
},
{
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},
{
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{
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},
{
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"side": ""
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{
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"reps": 12,
"side": ""
},
{
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"reps": 0,
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{
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{
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{
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},
{
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"reps": 12,
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{
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"reps": 0,
"side": ""
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},
{
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"side": ""
},
{
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"side": ""
}
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},
{
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{
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}
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}
],
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},
{
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{
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{
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{
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{
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"side": ""
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{
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"side": ""
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{
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"reps": 0,
"side": ""
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},
{
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"side": ""
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{
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"reps": 0,
"side": ""
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{
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{
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{
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{
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{
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"side": ""
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},
{
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"side": ""
},
{
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"side": ""
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{
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{
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"side": ""
},
{
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{
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{
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{
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"side": ""
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{
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"side": ""
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{
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{
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"side": ""
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{
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{
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"rounds": 1
}
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"file_name": "2022-05-11.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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"side": ""
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},
{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
}
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},
{
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{
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],
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}
],
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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},
{
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{
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},
{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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}
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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}
],
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},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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{
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},
{
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},
{
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{
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},
{
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{
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{
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},
{
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},
{
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{
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{
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{
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{
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{
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},
{
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{
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}
],
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},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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},
{
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},
{
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{
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{
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{
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},
{
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{
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"side": ""
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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"side": ""
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},
{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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}
],
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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},
{
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{
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{
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],
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}
],
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"file_name": "2022-03-25.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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],
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},
{
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{
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}
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{
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{
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{
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{
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},
{
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{
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},
{
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{
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{
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],
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},
{
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{
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}
],
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"file_name": "2022-04-21.json"
},
{
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{
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{
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{
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},
{
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{
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},
{
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},
{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
}
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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"side": ""
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},
{
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"side": ""
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{
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{
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{
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{
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{
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],
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"file_name": "2022-07-27.json"
},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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}
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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}
],
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},
{
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{
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},
{
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{
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{
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},
{
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{
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},
{
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{
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{
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},
{
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{
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}
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},
{
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},
{
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{
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"side": ""
}
],
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},
{
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{
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{
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],
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},
{
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{
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},
{
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{
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},
{
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},
{
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{
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}
],
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},
{
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},
{
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},
{
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},
{
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"side": ""
}
],
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}
],
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"file_name": "2023-06-19.json"
},
{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"reps": 0,
"side": ""
}
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},
{
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"side": ""
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{
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"reps": 0,
"side": ""
}
],
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},
{
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},
{
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"reps": 0,
"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
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},
{
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"side": ""
}
],
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},
{
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{
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"side": "right_leg"
}
],
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}
],
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"file_name": "2023-01-07.json"
},
{
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},
{
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"side": ""
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{
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{
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"side": ""
},
{
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{
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{
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},
{
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"side": ""
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{
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"reps": 0,
"side": ""
}
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},
{
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},
{
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{
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"side": ""
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{
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},
{
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{
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},
{
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},
{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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},
{
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"side": ""
},
{
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"side": ""
}
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},
{
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{
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{
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{
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},
{
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{
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"side": ""
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{
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{
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{
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{
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},
{
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{
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}
],
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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}
],
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},
{
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},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
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},
{
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{
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"side": ""
}
],
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},
{
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},
{
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{
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"side": ""
}
],
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},
{
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},
{
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"side": ""
}
],
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},
{
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"side": ""
},
{
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"side": ""
}
],
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},
{
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"side": ""
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{
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"side": ""
}
],
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},
{
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},
{
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},
{
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"side": "right_side"
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],
"rounds": 1
}
],
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"file_name": "2022-08-18.json"
},
{
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{
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},
{
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{
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},
{
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{
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{
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},
{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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{
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],
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}
],
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"file_name": "2023-01-11.json"
},
{
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},
{
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{
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{
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},
{
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},
{
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},
{
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}
],
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},
{
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},
{
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},
{
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},
{
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{
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{
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],
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},
{
"name": "B",
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},
{
"name": "Recover",
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"side": ""
},
{
"name": "Alternating Bicep Curls",
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"side": ""
},
{
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"side": ""
}
],
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},
{
"name": "C",
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"side": "left_arm"
},
{
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"side": "right_arm"
},
{
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"side": ""
}
],
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},
{
"name": "C",
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},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
}
],
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},
{
"name": "D",
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"side": ""
},
{
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"side": ""
}
],
"rounds": 5
},
{
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},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
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"created": "2022-05-16T07:00:00Z",
"file_name": "2022-05-16.json"
},
{
"supersets": [
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
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},
{
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"side": ""
}
],
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},
{
"name": "Pull-Ups",
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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{
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{
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{
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{
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{
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{
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},
{
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"reps": 10,
"side": ""
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{
"name": "Bodyweight Squats",
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"side": ""
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{
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"side": ""
}
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},
{
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{
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{
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},
{
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{
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{
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{
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"side": ""
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{
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"reps": 0,
"side": ""
}
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{
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{
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{
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{
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"side": ""
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{
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"reps": 0,
"side": ""
},
{
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},
{
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{
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"side": ""
}
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},
{
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{
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}
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"file_name": "2022-12-13.json"
},
{
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},
{
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},
{
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{
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{
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{
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},
{
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{
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{
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"side": ""
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{
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},
{
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"reps": 0,
"side": ""
},
{
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"reps": 12,
"side": ""
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{
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"reps": 0,
"side": ""
}
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},
{
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"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Reverse Alternating Goblet Lunges",
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"reps": 10,
"side": ""
}
],
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},
{
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"name": "Isometric Split Squat",
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"reps": 0,
"side": "left_leg"
},
{
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"reps": 0,
"side": "right_leg"
},
{
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"reps": 0,
"side": ""
},
{
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"reps": 0,
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{
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"reps": 0,
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{
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"reps": 0,
"side": ""
},
{
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},
{
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{
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"reps": 0,
"side": ""
}
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},
{
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"reps": 0,
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{
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"reps": 0,
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"rounds": 1
}
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"file_name": "2023-01-10.json"
},
{
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"reps": 0,
"side": ""
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{
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{
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{
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{
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{
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"side": ""
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{
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"side": ""
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{
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"side": ""
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{
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"side": ""
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},
{
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{
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{
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"side": ""
},
{
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{
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"side": ""
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{
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"side": ""
},
{
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"side": ""
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{
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{
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"side": ""
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{
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{
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"side": ""
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{
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},
{
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{
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"side": ""
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{
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{
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}
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"file_name": "2022-05-17.json"
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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"reps": 12,
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{
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"reps": 0,
"side": ""
},
{
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{
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{
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"side": ""
}
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},
{
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"side": ""
},
{
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"side": ""
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{
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{
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"side": ""
}
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},
{
"name": "D",
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},
{
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"side": ""
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{
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{
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{
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{
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}
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}
],
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"file_name": "2022-06-07.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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},
{
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{
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{
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{
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},
{
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{
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},
{
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"side": ""
},
{
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{
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"side": ""
}
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},
{
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"reps": 10,
"side": ""
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{
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"side": ""
}
],
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},
{
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"side": ""
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{
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"side": ""
}
],
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},
{
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"side": ""
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{
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"side": ""
}
],
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},
{
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},
{
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}
],
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}
],
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"file_name": "2022-08-19.json"
},
{
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},
{
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"side": ""
},
{
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{
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{
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},
{
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"side": ""
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{
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}
],
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},
{
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},
{
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{
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},
{
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{
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}
],
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},
{
"name": "Chest & Triceps ",
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"side": ""
},
{
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},
{
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},
{
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"side": ""
}
],
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},
{
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Front Raise",
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},
{
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"side": ""
}
],
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},
{
"name": "Finisher",
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},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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},
{
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"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.4",
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"file_name": "2023-01-06.json"
},
{
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
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"side": ""
},
{
"name": "Walkouts",
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},
{
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"side": ""
}
],
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},
{
"name": "Pull-Ups",
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},
{
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"side": ""
}
],
"rounds": 4
},
{
"name": "Barbell Split Squat ",
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"name": "Barbell Split Squat",
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"reps": 8,
"side": "left_leg"
},
{
"name": "Barbell Split Squat",
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"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "Barbell Incline Press",
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"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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},
{
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"side": ""
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{
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"side": ""
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{
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{
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"side": ""
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},
{
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{
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{
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"file_name": "2022-12-29.json"
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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"side": ""
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},
{
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{
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"reps": 0,
"side": ""
}
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},
{
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{
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{
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"side": ""
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{
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{
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"side": ""
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},
{
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{
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"side": ""
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{
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"side": ""
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{
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{
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},
{
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{
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"side": ""
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{
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"side": ""
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},
{
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"side": ""
}
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}
],
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"file_name": "2023-04-13.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
},
{
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{
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{
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{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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}
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},
{
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{
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},
{
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{
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{
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{
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{
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},
{
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{
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"side": ""
}
],
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},
{
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},
{
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{
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},
{
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{
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"side": ""
}
],
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},
{
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{
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},
{
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{
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},
{
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{
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}
],
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}
],
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"file_name": "2022-07-06.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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],
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},
{
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},
{
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},
{
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},
{
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},
{
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{
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],
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}
],
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},
{
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{
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{
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{
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{
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{
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],
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},
{
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{
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{
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},
{
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},
{
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{
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{
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},
{
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},
{
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"side": ""
},
{
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{
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},
{
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{
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"side": ""
}
],
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},
{
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},
{
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},
{
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{
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"side": ""
}
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},
{
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{
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},
{
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{
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}
],
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}
],
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"file_name": "2023-04-25.json"
},
{
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{
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},
{
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{
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},
{
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}
],
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},
{
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},
{
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"side": ""
}
],
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},
{
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{
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},
{
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"side": ""
},
{
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{
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"side": ""
}
],
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},
{
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},
{
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"side": ""
},
{
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"side": ""
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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],
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}
],
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"file_name": "2022-04-20.json"
},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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},
{
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{
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{
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{
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},
{
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{
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}
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},
{
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},
{
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{
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},
{
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{
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},
{
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{
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},
{
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{
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},
{
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{
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}
],
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}
],
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},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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],
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},
{
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{
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}
],
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},
{
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{
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{
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{
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{
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},
{
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},
{
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},
{
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},
{
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{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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{
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},
{
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},
{
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},
{
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},
{
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"file_name": "2022-03-24.json"
},
{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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},
{
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{
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},
{
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},
{
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{
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{
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}
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},
{
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},
{
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{
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{
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"side": ""
}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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}
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}
],
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"file_name": "2022-09-02.json"
},
{
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{
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{
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{
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{
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},
{
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"reps": 8,
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{
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"reps": 0,
"side": ""
}
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},
{
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{
"name": "Recover",
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"side": ""
},
{
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"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
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"duration": 30,
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"side": "left_arm"
},
{
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},
{
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},
{
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},
{
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"side": ""
}
],
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},
{
"name": "Triceps & Biceps",
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{
"name": "Tricep Pushdown",
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"side": ""
},
{
"name": "Recover",
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"side": ""
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{
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"side": ""
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{
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"side": ""
}
],
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},
{
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},
{
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"side": ""
}
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},
{
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{
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},
{
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"side": ""
}
],
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},
{
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},
{
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"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
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"file_name": "2023-01-26.json"
},
{
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{
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{
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},
{
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{
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},
{
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{
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}
],
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},
{
"name": "Barbell Back Squat ",
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"name": "Barbell Back Squat",
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{
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}
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},
{
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{
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}
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},
{
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},
{
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"side": ""
}
],
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},
{
"name": "Upper ",
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{
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "2 Kettlebell Push Press",
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"side": ""
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{
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"side": ""
}
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},
{
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{
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},
{
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"side": ""
}
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},
{
"name": "Finisher",
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{
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"side": ""
},
{
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},
{
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"side": ""
},
{
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},
{
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"side": "right_leg"
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
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},
{
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},
{
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},
{
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"side": ""
}
],
"rounds": 1
}
],
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"created": "2023-06-22T07:00:00Z",
"file_name": "2023-06-22.json"
},
{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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{
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}
],
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},
{
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{
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{
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},
{
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{
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},
{
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],
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},
{
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{
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}
],
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},
{
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{
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{
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{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
"name": "Childs Pose",
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"side": ""
},
{
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"side": ""
}
],
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}
],
"name": "Turn 🆙",
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"created": "2022-03-08T08:00:00Z",
"file_name": "2022-03-08.json"
},
{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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}
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},
{
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{
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{
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},
{
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{
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{
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},
{
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}
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},
{
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},
{
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{
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{
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{
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{
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{
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{
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}
],
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"file_name": "2023-05-24.json"
},
{
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},
{
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{
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{
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{
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{
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{
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},
{
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{
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}
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},
{
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},
{
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{
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{
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{
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"side": ""
}
],
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},
{
"name": "B",
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"name": "Kettlebell Goblet Squats",
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"side": ""
},
{
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"reps": 0,
"side": ""
}
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{
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"side": ""
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{
"name": "Recover",
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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},
{
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{
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{
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{
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{
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"side": ""
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},
{
"name": "Shoulders ",
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"name": "Alternating Arnold Press",
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"side": ""
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
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},
{
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"side": ""
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{
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"side": ""
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},
{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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}
],
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},
{
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{
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},
{
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"reps": 0,
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},
{
"name": "Single-Leg Wall Sit",
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"reps": 0,
"side": "right_leg"
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{
"name": "Recover",
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"side": ""
},
{
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"side": ""
},
{
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},
{
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"reps": 0,
"side": ""
},
{
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"side": ""
}
],
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},
{
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"side": ""
}
],
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}
],
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"file_name": "2022-07-25.json"
},
{
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{
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{
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{
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{
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"side": ""
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{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
}
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},
{
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
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"reps": 0,
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{
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{
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"side": ""
},
{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
}
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},
{
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"reps": 0,
"side": ""
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{
"name": "Recover",
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"side": ""
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{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
},
{
"name": "Split Squats",
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"reps": 0,
"side": "left_leg"
},
{
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"reps": 0,
"side": "right_leg"
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{
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"reps": 0,
"side": ""
}
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"rounds": 5
},
{
"name": "C",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": "left_side"
},
{
"name": "Modified Copenhagen Plank",
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"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Cool Down",
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"name": "Crossbody Lat Stretch",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
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"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 3",
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"created": "2022-05-18T07:00:00Z",
"file_name": "2022-05-18.json"
},
{
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{
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Stability Ball Stir the Pot",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Kettlebell Suitcase Carry",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Kettlebell Suitcase Carry",
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"reps": 0,
"side": "right_arm"
},
{
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"reps": 0,
"side": ""
},
{
"name": "Dead Bug Heel Taps",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Mobility ",
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"name": "Intense Side Stretch",
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"reps": 0,
"side": "left_side"
},
{
"name": "Intense Side Stretch",
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"reps": 0,
"side": "right_side"
},
{
"name": "Extended Side Angle Pose",
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"reps": 0,
"side": "left_side"
},
{
"name": "Extended Side Angle Pose",
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"reps": 0,
"side": "right_side"
},
{
"name": "Cat Camel",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
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"reps": 0,
"side": "left_side"
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Mobility",
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{
"name": "Standing Forward Fold",
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"reps": 0,
"side": ""
},
{
"name": "Standing Hamstring Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Standing Hamstring Stretch",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Standing Ankle Flexion",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Standing Ankle Flexion",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Bent Over YTW",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
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"file_name": "2023-03-22.json"
},
{
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{
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{
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"side": ""
},
{
"name": "Arm Circles Forward",
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"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
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"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
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{
"name": "Single-Arm Dumbbell Bench Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Bench Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back & Biceps",
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{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Cross-body Dumbbell Hammer Curl",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Chest & Triceps ",
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{
"name": "Incline Dumbbell Chest Fly",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Shoulders ",
"exercises": [
{
"name": "Alternating Arnold Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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{
"name": "Suspension Tricep Dips",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
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"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body P.1",
"description": "Upper Body",
"created": "2023-01-09T08:00:00Z",
"file_name": "2023-01-09.json"
},
{
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{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "Side Plank",
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"side": "left_side"
},
{
"name": "Side Plank",
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"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell RDL",
"exercises": [
{
"name": "Barbell Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Isometric Single-Leg Glute Bridge",
"duration": 25,
"reps": 0,
"side": "left_leg"
},
{
"name": "Isometric Single-Leg Glute Bridge",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 4
},
{
"name": "Squat",
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{
"name": "Single-Arm Dumbbell Split Squat",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Single-Arm Dumbbell Split Squat",
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"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
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{
"name": "Dumbbell Step-Ups",
"duration": 30,
"reps": 12,
"side": "left_side"
},
{
"name": "Dumbbell Step-Ups",
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"reps": 12,
"side": "right_side"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Sumo Deadlift",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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{
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"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Kneeling Med Ball Lifts",
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"side": "left_side"
},
{
"name": "Kneeling Med Ball Lifts",
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"side": "right_side"
},
{
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"reps": 0,
"side": ""
},
{
"name": "Med Ball Rotational Slams",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side-Lying Quad and Glute Stretch",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Lower Body P.3",
"description": "Lower Body",
"created": "2023-03-18T07:00:00Z",
"file_name": "2023-03-18.json"
},
{
"supersets": [
{
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"exercises": [
{
"name": "High Plank Shoulder Taps",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Oblique Twists",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Waiter's Carry",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Mobility ",
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{
"name": "Prayer Stretch",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Prayer Stretch",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Hip Twisters 90-90",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Lying T Stretch",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 35,
"reps": 0,
"side": "left_side"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 35,
"reps": 0,
"side": "right_side"
},
{
"name": "Lying Hamstring Stretch",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Lying Hamstring Stretch",
"duration": 35,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
},
{
"name": "Mobility",
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{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Intense Side Stretch",
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"reps": 0,
"side": "left_side"
},
{
"name": "Intense Side Stretch",
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"reps": 0,
"side": "right_side"
},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "right_side"
},
{
"name": "Easy Pose",
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"reps": 0,
"side": ""
}
],
"rounds": 2
}
],
"name": "Mobility & Core",
"description": "Mobility & Core",
"created": "2023-01-25T08:00:00Z",
"file_name": "2023-01-25.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Bench Press",
"exercises": [
{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Barbell Curls & Tricep",
"exercises": [
{
"name": "Barbell Bicep Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Tricep Pushdown",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back & Shoulders",
"exercises": [
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Front Raise",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Intervals",
"exercises": [
{
"name": "Dumbbell Press",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 6
},
{
"name": "Intervals",
"exercises": [
{
"name": "Flutter Kicks",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 6
},
{
"name": "Intervals",
"exercises": [
{
"name": "Elevated Push-Ups",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 6
},
{
"name": "Cool Down",
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{
"name": "Greeting the Earth",
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"reps": 0,
"side": "left_side"
},
{
"name": "Greeting the Earth",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body & Intervals Phase 4",
"description": "Upper Body",
"created": "2022-09-01T07:00:00Z",
"file_name": "2022-09-01.json"
},
{
"supersets": [
{
"name": "Core",
"exercises": [
{
"name": "Sprinter Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Scissors",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Mobility ",
"exercises": [
{
"name": "Chair Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Wall Slides",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Mobility",
"exercises": [
{
"name": "Extended Side Angle Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Extended Side Angle Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Intense Side Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Intense Side Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Mobility & Core",
"description": "Mobility & Core",
"created": "2023-06-21T07:00:00Z",
"file_name": "2023-06-21.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Cat Camel",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
"exercises": [
{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Back & Biceps",
"exercises": [
{
"name": "Dumbbell Incline Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Incline Bench Bicep Curls",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Chest & Triceps ",
"exercises": [
{
"name": "Dumbbell Incline Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Shoulders ",
"exercises": [
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Push-Ups",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body P.3",
"description": "Upper Body",
"created": "2022-12-26T08:00:00Z",
"file_name": "2022-12-26.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Spiderman Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Hip Openers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lunge with Rotation",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dynamic Hamstring Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dynamic Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Good Morning",
"exercises": [
{
"name": "Barbell Good Morning",
"duration": 30,
"reps": 6,
"side": ""
},
{
"name": "Recover",
"duration": 60,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Hinge ",
"exercises": [
{
"name": "Barbell Single-Leg Deadlift",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Barbell Single-Leg Deadlift",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
"exercises": [
{
"name": "Front Foot Elevated Reverse Lunges",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Front Foot Elevated Reverse Lunges",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Core",
"exercises": [
{
"name": "High Plank Arm Reaches",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Reverse Crunch Hip Lifts",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher ",
"exercises": [
{
"name": "Kettlebell Deadlift",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Isometric Split Squat",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Isometric Split Squat",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.4",
"description": "Lower Body",
"created": "2023-05-31T07:00:00Z",
"file_name": "2023-05-31.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "RDL",
"exercises": [
{
"name": "Barbell Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Isometric Single-Leg Glute Bridge",
"duration": 20,
"reps": 0,
"side": "left_leg"
},
{
"name": "Isometric Single-Leg Glute Bridge",
"duration": 20,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Hinge & Squat",
"exercises": [
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Squats",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Lunge ",
"exercises": [
{
"name": "Forward Dumbbell Lunges",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Bodyweight Squats",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Rowing",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunges",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.3",
"description": "Lower Body",
"created": "2022-12-30T08:00:00Z",
"file_name": "2022-12-30.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Dumbbell Goblet Squats",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Isometric Goblet Squat",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Hip Lifts",
"duration": 30,
"reps": 12,
"side": "left_leg"
},
{
"name": "Hip Lifts",
"duration": 30,
"reps": 12,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Forward Lunges",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Forward Lunges",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
"exercises": [
{
"name": "Mountain Climbers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Dead Bugs",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Equestrian",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Equestrian",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Day 2 Phase 3",
"description": "Lower Body",
"created": "2022-04-19T07:00:00Z",
"file_name": "2022-04-19.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Low Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Jumping Jacks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Squats",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "B",
"exercises": [
{
"name": "Kettlebell Gorilla Row",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "2 Kettlebell Push Press",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
"exercises": [
{
"name": "Stability Ball Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stance Switches",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Up Elbow",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 3",
"description": "Total Body",
"created": "2022-07-29T07:00:00Z",
"file_name": "2022-07-29.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Jump Rope",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Single-Leg Med Ball Slam",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Single-Leg Med Ball Slam",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Burnout Straights",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Stability Ball Knee Tucks",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Resistance Band Rows",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
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"name": "Kettlebell Snatch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Kettlebell Snatch",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Kettlebell Swings",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
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"side": "left_arm"
},
{
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"reps": 0,
"side": "right_arm"
},
{
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"side": ""
}
],
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},
{
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"side": ""
},
{
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},
{
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"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 1",
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"created": "2022-06-04T07:00:00Z",
"file_name": "2022-06-04.json"
},
{
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{
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"side": ""
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{
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"reps": 0,
"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
"name": "High Plank",
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
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{
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Back",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Lat Pull Down Neutral Grip",
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Shoulders ",
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{
"name": "Single-Arm Dumbbell Push Press",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Push Press",
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"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
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"side": ""
},
{
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Triceps & Biceps",
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{
"name": "Tricep Pushdown",
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "EZ Bar Bicep Curl",
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "Elevated Push-Ups",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Rower Intervals",
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{
"name": "Rowing",
"duration": 45,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 9
},
{
"name": "Cool Down",
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"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.4",
"description": "Upper Body",
"created": "2023-02-03T08:00:00Z",
"file_name": "2023-02-03.json"
},
{
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{
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"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"side": "right_leg"
},
{
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{
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"side": ""
},
{
"name": "Inchworms",
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"side": ""
},
{
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"side": ""
}
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},
{
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"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Incline Bench Press",
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"side": "right_arm"
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Dumbbell Rows",
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},
{
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"side": "right_arm"
},
{
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"side": ""
}
],
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},
{
"name": "B",
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"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Alternating Bicep Curls",
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"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 3
},
{
"name": "C",
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"reps": 12,
"side": "left_arm"
},
{
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"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "C",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Isometric Bear Crawl",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "D",
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"name": "Battle Ropes Arm Wave",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body Phase 1",
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"created": "2022-05-02T07:00:00Z",
"file_name": "2022-05-02.json"
},
{
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"side": ""
},
{
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{
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{
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{
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},
{
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},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
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{
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{
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"side": ""
}
],
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},
{
"name": "Mobility ",
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Arm Sweep Stretch",
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"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Kneeling Quadriceps Stretch",
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},
{
"name": "Kneeling Quadriceps Stretch",
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"side": "right_leg"
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
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"reps": 0,
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},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Mobility",
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"name": "Standing Adductor Stretch",
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},
{
"name": "Standing Adductor Stretch",
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"side": "right_side"
},
{
"name": "Half Forward Fold",
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"reps": 0,
"side": ""
},
{
"name": "Hip Cradles",
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"reps": 0,
"side": ""
},
{
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},
{
"name": "Kneeling Stability Ball Lat Stretch",
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}
],
"rounds": 2
}
],
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"file_name": "2023-01-05.json"
},
{
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{
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},
{
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},
{
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{
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},
{
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},
{
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},
{
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},
{
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"side": ""
},
{
"name": "Flutter Kicks",
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"side": ""
},
{
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"side": ""
}
],
"rounds": 4
},
{
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"side": ""
},
{
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"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
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},
{
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"side": "right_side"
},
{
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"side": ""
},
{
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"side": ""
}
],
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},
{
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},
{
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},
{
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"side": ""
},
{
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},
{
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},
{
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"side": ""
},
{
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"side": "left_leg"
},
{
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"side": "right_leg"
}
],
"rounds": 1
}
],
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"file_name": "2023-06-01.json"
},
{
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},
{
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{
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{
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},
{
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},
{
"name": "Inchworms",
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},
{
"name": "High Knees",
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"side": ""
}
],
"rounds": 1
},
{
"name": "Sumo Deadlift",
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},
{
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Glutes & Step-Ups",
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},
{
"name": "Recover",
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"side": ""
},
{
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},
{
"name": "Dumbbell Step-Ups",
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},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "Lunge",
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},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "KB Work",
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{
"name": "Single-Arm Offset Kettlebell Front Squat",
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"side": "left_arm"
},
{
"name": "Single-Arm Offset Kettlebell Front Squat",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Intervals",
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{
"name": "Crossback Lunges",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 6
},
{
"name": "Intervals",
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{
"name": "Battle Ropes Arm Wave",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Intervals",
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},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Cool Down",
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"name": "Chaturanga",
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"side": ""
},
{
"name": "Childs Pose",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Lower Body & Intervals Phase 1.1",
"description": "Lower Body",
"created": "2022-07-13T07:00:00Z",
"file_name": "2022-07-13.json"
},
{
"supersets": [
{
"name": "Warm-Up",
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"name": "World's Greatest Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
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"side": "right_leg"
},
{
"name": "Arm Circles Backward",
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"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
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"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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{
"name": "Bike",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 10
},
{
"name": "B",
"exercises": [
{
"name": "Battle Ropes Rope Jacks",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "C",
"exercises": [
{
"name": "Jump Rope",
"duration": 30,
"reps": 0,
"side": ""
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
"name": "Barbell Step Up",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Barbell Step Up",
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"reps": 10,
"side": "right_leg"
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
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"reps": 12,
"side": ""
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{
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"reps": 0,
"side": "left_side"
},
{
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"reps": 0,
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},
{
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"reps": 0,
"side": ""
}
],
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},
{
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"duration": 30,
"reps": 10,
"side": "left_side"
},
{
"name": "Lateral Lunge to Dropstep Lunge",
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"reps": 10,
"side": "right_side"
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{
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"reps": 0,
"side": ""
}
],
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},
{
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"name": "Single-Leg Wall Sit",
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"reps": 0,
"side": "left_leg"
},
{
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"reps": 0,
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},
{
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"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl with Toe Taps",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Bicycles",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "Cool Down",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
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"created": "2022-07-04T07:00:00Z",
"file_name": "2022-07-04.json"
},
{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
},
{
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"side": ""
},
{
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"side": ""
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{
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"reps": 0,
"side": ""
}
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},
{
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back",
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"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Shoulders ",
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"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Kneeling Dumbbell Press",
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"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Bent Over Rear Delt Shoulder Raises",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Triceps & Biceps",
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{
"name": "Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Zottman Curls",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
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"rounds": 3
},
{
"name": "Rower Intervals",
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{
"name": "Rowing",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 10
},
{
"name": "Cool Down",
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"name": "Prayer Stretch",
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"reps": 0,
"side": "left_arm"
},
{
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"reps": 0,
"side": "right_arm"
},
{
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"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body P.1",
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"created": "2023-04-07T07:00:00Z",
"file_name": "2023-04-07.json"
},
{
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"reps": 10,
"side": ""
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{
"name": "Quad Rockers",
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"reps": 10,
"side": ""
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{
"name": "Crossbody Lat Stretch",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
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"reps": 0,
"side": "right_arm"
},
{
"name": "World's Greatest Stretch",
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"side": ""
},
{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
}
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},
{
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"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": "left_side"
},
{
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"reps": 0,
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},
{
"name": "Glute Bridge with Med Ball Squeeze",
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"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": ""
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{
"name": "Boat to Low Boat",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 2
},
{
"name": "Interval Cardio: 1:2",
"exercises": [
{
"name": "Battle Ropes Full Slam",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 20
},
{
"name": "Static Stretching Circuit ",
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"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": ""
},
{
"name": "Crescent Lunge",
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"reps": 0,
"side": "left_side"
},
{
"name": "Crescent Lunge",
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"reps": 0,
"side": "right_side"
},
{
"name": "Kneeling Hamstring Stretch Rock",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Hamstring Stretch Rock",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Couch Stretch",
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"side": "left_leg"
},
{
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Sweep Stretch",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Side Lying T Stretch",
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"reps": 0,
"side": "left_arm"
},
{
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"reps": 0,
"side": "right_arm"
},
{
"name": "Side-Lying Quad and Glute Stretch",
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"reps": 0,
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},
{
"name": "Side-Lying Quad and Glute Stretch",
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"reps": 0,
"side": "right_side"
},
{
"name": "Lower Back Stretch",
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"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
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"reps": 0,
"side": "right_side"
},
{
"name": "Figure Four Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Figure Four Stretch",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Frog",
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"reps": 0,
"side": ""
},
{
"name": "Cobra Pose",
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"reps": 0,
"side": ""
},
{
"name": "Childs Pose",
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"reps": 0,
"side": ""
},
{
"name": "Feet Elevated Breathing",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Core & Cardio",
"description": "Day 4: Phase 1: Interval 2",
"created": "2022-03-10T08:00:00Z",
"file_name": "2022-03-10.json"
},
{
"supersets": [
{
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"name": "Prayer Stretch",
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"reps": 0,
"side": "left_arm"
},
{
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{
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{
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},
{
"name": "Trunk Twist",
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"side": ""
},
{
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"side": ""
}
],
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},
{
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{
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"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Bench Press",
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"reps": 12,
"side": "right_arm"
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{
"name": "Recover",
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"side": ""
}
],
"rounds": 3
},
{
"name": "Back & Biceps",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
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"reps": 12,
"side": ""
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{
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"side": ""
}
],
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},
{
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Tricep Extension",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Shoulders ",
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{
"name": "Alternating Arnold Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Hang Clean",
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"reps": 0,
"side": ""
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
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{
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},
{
"name": "Recover",
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"side": ""
},
{
"name": "Standing T Chest Stretch",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Upper Body P.2",
"description": "Upper Body",
"created": "2023-04-11T07:00:00Z",
"file_name": "2023-04-11.json"
},
{
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{
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"reps": 0,
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},
{
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},
{
"name": "Trunk Twist",
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"side": ""
},
{
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{
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"side": "right_side"
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],
"rounds": 1
},
{
"name": "Barbell Back Squat",
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{
"name": "Barbell Back Squat",
"duration": 30,
"reps": 8,
"side": ""
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{
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Hinge & Squat ",
"exercises": [
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Dumbbell Single-Leg Deadlift",
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"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Squats",
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
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"name": "Forward Dumbbell Lunges",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
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"reps": 10,
"side": "left_leg"
},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "Hip Lifts",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Hip Lifts",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Reverse Lunge Knee Drives",
"duration": 25,
"reps": 0,
"side": "left_leg"
},
{
"name": "Reverse Lunge Knee Drives",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge to Dropstep Lunge",
"duration": 35,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge to Dropstep Lunge",
"duration": 35,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.3",
"description": "Lower Body",
"created": "2023-03-15T07:00:00Z",
"file_name": "2023-03-15.json"
},
{
"supersets": [
{
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"reps": 0,
"side": "left_leg"
},
{
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},
{
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"side": ""
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
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"reps": 0,
"side": ""
},
{
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Pendlay ",
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{
"name": "Barbell Pendlay Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Barbell Upright Row & Core",
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"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Low Plank",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Chest & Shoulders",
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{
"name": "Neutral Grip Dumbbell Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "One Arm Dumbbell Z Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "One Arm Dumbbell Z Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Arms",
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{
"name": "Bicep Curls",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Incline Bench Bicep Curls",
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"reps": 10,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Bodyweight Tricep Extension",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Push-Ups",
"duration": 10,
"reps": 0,
"side": ""
},
{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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}
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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"side": ""
}
],
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},
{
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"side": "left_arm"
},
{
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{
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}
],
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},
{
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"reps": 0,
"side": ""
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{
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"side": ""
}
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},
{
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"side": ""
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{
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"side": ""
}
],
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},
{
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},
{
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}
],
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}
],
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"created": "2022-07-28T07:00:00Z",
"file_name": "2022-07-28.json"
},
{
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},
{
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},
{
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},
{
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{
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"side": ""
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},
{
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{
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"side": ""
}
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},
{
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{
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},
{
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{
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}
],
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},
{
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},
{
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{
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"side": ""
},
{
"name": "Dumbbell Lateral Shoulder Raises",
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},
{
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"side": ""
}
],
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},
{
"name": "Triceps & Biceps",
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"side": ""
},
{
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"side": ""
},
{
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},
{
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"side": ""
}
],
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},
{
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{
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"side": ""
}
],
"rounds": 4
},
{
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},
{
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"side": ""
}
],
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},
{
"name": "Cool Down",
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"side": "left_arm"
},
{
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"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
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"description": "Upper Body",
"created": "2023-01-12T08:00:00Z",
"file_name": "2023-01-12.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "HIIT",
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{
"name": "Shoeshine",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Jab, Cross",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Single Knee",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Single Knee",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Rower",
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{
"name": "Rowing",
"duration": 180,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "HIIT",
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{
"name": "Jumping Jacks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "High Side Plank",
"duration": 25,
"reps": 0,
"side": "left_side"
},
{
"name": "High Side Plank",
"duration": 25,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Burnout Hooks",
"duration": 25,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Equestrian",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Equestrian",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Conditioning Day",
"description": "Conditioning ",
"created": "2023-06-16T07:00:00Z",
"file_name": "2023-06-16.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Dumbbell Waiter's Carry",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Low Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Single Knee",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Single Knee",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Squats",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Kettlebell Gorilla Row",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "2 Kettlebell Push Press",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
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{
"name": "Stability Ball Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Stance Switches",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Up Elbow",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 1",
"description": "Total Body",
"created": "2022-07-08T07:00:00Z",
"file_name": "2022-07-08.json"
},
{
"supersets": [
{
"name": "Warm-Up",
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{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
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"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
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"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Dumbbell Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "3 Point Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "3 Point Dumbbell Rows",
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"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
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{
"name": "Bicep Curls",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Tricep Pushdown",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
"exercises": [
{
"name": "Low Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
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{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Day 1 Phase 3",
"description": "Upper Body",
"created": "2022-04-18T07:00:00Z",
"file_name": "2022-04-18.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Bike ",
"exercises": [
{
"name": "Bike",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 10
},
{
"name": "Rower",
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{
"name": "Rowing",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 11
},
{
"name": "MB Work",
"exercises": [
{
"name": "Med Ball Slams",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Split Stance Med Ball Slam",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Split Stance Med Ball Slam",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Med Ball Push-Ups",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
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{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
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"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Modified Pigeon Pose with Single-Arm Reach",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Modified Pigeon Pose with Single-Arm Reach",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Conditioning Day",
"description": "Conditioning ",
"created": "2023-05-26T07:00:00Z",
"file_name": "2023-05-26.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Arm Circles Forward",
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"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
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"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Walkouts",
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"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Back",
"exercises": [
{
"name": "Barbell Pendlay Row",
"duration": 30,
"reps": 6,
"side": ""
},
{
"name": "Recover",
"duration": 45,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Chest & Back",
"exercises": [
{
"name": "Single-Arm Dumbbell Incline Bench Press",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Incline Bench Press",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Incline Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Shoulders",
"exercises": [
{
"name": "Dumbbell Lateral Shoulder Raises",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Front Raise to Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Arms",
"exercises": [
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Arms",
"exercises": [
{
"name": "Barbell Bicep Curl",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "Stability Ball Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Push Press",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Push Press",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Easy Pose",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Upper Body P.4",
"description": "Upper Body",
"created": "2023-05-30T07:00:00Z",
"file_name": "2023-05-30.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Spiderman Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Hip Openers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lunge with Rotation",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dynamic Hamstring Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dynamic Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Front Squat ",
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{
"name": "Barbell Front Squat",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 40,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Barbell RDL",
"exercises": [
{
"name": "Barbell Snatch Grip Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 40,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
"exercises": [
{
"name": "2 Dumbbell Lateral Lunges",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Crossback Lunges",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Core",
"exercises": [
{
"name": "Plank Toe Taps",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "One Arm Kettlebell Swings",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "One Arm Kettlebell Swings",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Bike Intervals",
"exercises": [
{
"name": "Bike",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 10
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.3",
"description": "Lower Body",
"created": "2023-06-20T07:00:00Z",
"file_name": "2023-06-20.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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}
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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"reps": 0,
"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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},
{
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},
{
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},
{
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{
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{
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{
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},
{
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{
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{
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{
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}
],
"name": "Day 5 Phase 3",
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"file_name": "2022-04-22.json"
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
"name": "B",
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{
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{
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{
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{
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},
{
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{
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},
{
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{
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},
{
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{
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{
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},
{
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],
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}
],
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"file_name": "2022-05-19.json"
},
{
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{
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{
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{
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{
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},
{
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{
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"side": ""
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],
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},
{
"name": "Chest ",
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{
"name": "Single-Arm Dumbbell Incline Bench Press",
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{
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],
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},
{
"name": "Shoulders ",
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"reps": 8,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Press",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Flying Shoulder Presses",
"duration": 25,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Front Raise to Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Triceps & Biceps",
"exercises": [
{
"name": "Lying Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "Lying Single-Arm Dumbbell Tricep Extension",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Reverse Curl",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "High Plank Shoulder Taps",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Rower Intervals",
"exercises": [
{
"name": "Rowing",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 6
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Cat Camel",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.4",
"description": "Upper Body",
"created": "2023-03-23T07:00:00Z",
"file_name": "2023-03-23.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Barbell Row",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "B",
"exercises": [
{
"name": "Barbell Bicep Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Barbell Overhead Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Single-Leg Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "left_side"
},
{
"name": "Single-Leg Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "right_side"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Cross-body Dumbbell Hammer Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Tricep Extension",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "D",
"exercises": [
{
"name": "Med Ball Rotational Slams",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Alternating V-Up",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Upper Body Phase 2",
"description": "Upper Body",
"created": "2022-06-09T07:00:00Z",
"file_name": "2022-06-09.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest & Back",
"exercises": [
{
"name": "Alternating Dumbbell Incline Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Supinated Inverted Row",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back & Biceps",
"exercises": [
{
"name": "Dumbbell Incline Row",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Cross-body Dumbbell Hammer Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Shoulders",
"exercises": [
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Bent Over Rear Delt Shoulder Raises",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
"exercises": [
{
"name": "Elevated Push-Ups",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Cool Down",
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{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body Phase 2",
"description": "Upper Body",
"created": "2022-08-17T07:00:00Z",
"file_name": "2022-08-17.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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},
{
"name": "Arm Circles Backward",
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"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
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"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
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"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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{
"name": "Push-Ups",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Bodyweight Squats",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
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{
"name": "Burnout Hooks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Push Press",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
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{
"name": "Jumping Jacks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Knee Hugs",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Day 3 Phase 1",
"description": "Total Body HIIT",
"created": "2022-03-30T07:00:00Z",
"file_name": "2022-03-30.json"
},
{
"supersets": [
{
"name": "Warm-Up",
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{
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"side": "right_side"
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "Side Plank",
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},
{
"name": "Side Plank",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell RDL",
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{
"name": "Barbell Staggered Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Barbell Staggered Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Squat",
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{
"name": "Dumbbell Squats",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lower Body",
"exercises": [
{
"name": "One Arm Kettlebell Swings",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "One Arm Kettlebell Swings",
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"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Sumo Squat",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "Miniband Squats",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Miniband Skaters",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Single-Leg Wall Sit",
"duration": 25,
"reps": 0,
"side": "left_leg"
},
{
"name": "Single-Leg Wall Sit",
"duration": 25,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Leg Curls",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Foam Roll Quad",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
}
],
"name": "Lower Body P.4",
"description": "Lower Body",
"created": "2023-04-27T07:00:00Z",
"file_name": "2023-04-27.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "Side Plank",
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"side": "left_side"
},
{
"name": "Side Plank",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "BB Deadlift",
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{
"name": "Barbell Deadlift",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Barbell Reverse Lunge ",
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{
"name": "Barbell Reverse Lunges",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Barbell Reverse Lunges",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
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{
"name": "Lateral Dumbbell Lunges",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Walking Dumbbell Racked Lunges",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "3-Way Lunge Matrix",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "3-Way Lunge Matrix",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Bike",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Isometric Split Squat",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Isometric Split Squat",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Standing Adductor Stretch",
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"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Lower Body P.4.1",
"description": "Lower Body",
"created": "2023-05-01T07:00:00Z",
"file_name": "2023-05-01.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
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"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "RDL",
"exercises": [
{
"name": "Barbell Romanian Deadlift",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Isometric Single-Leg Glute Bridge",
"duration": 20,
"reps": 0,
"side": "left_leg"
},
{
"name": "Isometric Single-Leg Glute Bridge",
"duration": 20,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Hinge & Squat",
"exercises": [
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Squats",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Lunge ",
"exercises": [
{
"name": "Forward Dumbbell Lunges",
"duration": 30,
"reps": 10,
"side": ""
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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"name": "Bodyweight Squats",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Rowing",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Lateral Lunges",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Couch Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.1",
"description": "Lower Body",
"created": "2022-12-16T08:00:00Z",
"file_name": "2022-12-16.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Bike",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 11
},
{
"name": "B",
"exercises": [
{
"name": "Battle Ropes Arm Wave",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 10
},
{
"name": "C",
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{
"name": "Stepups",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Stepups",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "C",
"exercises": [
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Boat to Low Boat",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Low Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Intervals and Core Phase 2",
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"created": "2022-05-12T07:00:00Z",
"file_name": "2022-05-12.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
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"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell Back Squat",
"exercises": [
{
"name": "Barbell Back Squat",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Hinge & Squat ",
"exercises": [
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Squats",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
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{
"name": "Forward Dumbbell Lunges",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
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{
"name": "Hip Lifts",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Hip Lifts",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Reverse Lunge Knee Drives",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Reverse Lunge Knee Drives",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge to Dropstep Lunge",
"duration": 35,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge to Dropstep Lunge",
"duration": 35,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.4.1",
"description": "Lower Body",
"created": "2023-03-28T07:00:00Z",
"file_name": "2023-03-28.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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{
"name": "Dumbbell Hang Clean",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Alternating Dumbbell Rows",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Elevated Push-Ups",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunges",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Lateral Bounds",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
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{
"name": "Stability Ball Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 1",
"description": "Total Body HIIT",
"created": "2022-05-04T07:00:00Z",
"file_name": "2022-05-04.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Cat Camel",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
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{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Back & Biceps",
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{
"name": "Dumbbell Incline Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Incline Bench Bicep Curls",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Chest & Triceps ",
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{
"name": "Dumbbell Incline Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Shoulders ",
"exercises": [
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Push-Ups",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body P.4",
"description": "Upper Body",
"created": "2023-01-03T08:00:00Z",
"file_name": "2023-01-03.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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{
"name": "Dumbbell Incline Row",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Incline Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Isometric Push-Up",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Single-Arm Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Hammer Bicep Curls",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
"exercises": [
{
"name": "Dumbbell Bent Over Rear Delt Shoulder Raises",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Suspension Tricep Dips",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Crossbody Lat Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Day 5 Phase 4",
"description": "Upper Body",
"created": "2022-04-29T07:00:00Z",
"file_name": "2022-04-29.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"side": "right_leg"
},
{
"name": "Arm Circles Backward",
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"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Barbell Row",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Pronated Lat Pulldown",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Kneeling Dumbbell Press",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Cross-body Dumbbell Hammer Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell French Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "D",
"exercises": [
{
"name": "Med Ball Rotational Slams",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Resistance Band Bicep Curls",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
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{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
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}
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}
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{
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{
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{
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{
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{
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{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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}
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{
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},
{
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{
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{
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}
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},
{
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{
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}
],
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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{
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{
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{
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{
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}
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},
{
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{
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{
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{
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{
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}
],
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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}
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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}
],
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}
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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"reps": 0,
"side": ""
},
{
"name": "Childs Pose",
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"reps": 0,
"side": ""
},
{
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}
],
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}
],
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"created": "2022-03-17T07:00:00Z",
"file_name": "2022-03-17.json"
},
{
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{
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{
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{
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{
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},
{
"name": "Inchworms",
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{
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},
{
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{
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{
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},
{
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},
{
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{
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}
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},
{
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},
{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
},
{
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{
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"side": ""
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},
{
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{
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{
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}
],
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"file_name": "2022-04-13.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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},
{
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"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
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},
{
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},
{
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{
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
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},
{
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"side": ""
}
],
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},
{
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"side": ""
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{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
},
{
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},
{
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},
{
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},
{
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{
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],
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}
],
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},
{
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"side": ""
},
{
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{
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{
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{
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},
{
"name": "Inchworms",
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},
{
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"side": ""
}
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},
{
"name": "SL RDL",
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"reps": 10,
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},
{
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},
{
"name": "Recover",
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}
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},
{
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},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
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"side": "right_leg"
},
{
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},
{
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"side": ""
}
],
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},
{
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"side": ""
},
{
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"side": ""
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{
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"side": ""
}
],
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},
{
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{
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"side": ""
},
{
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"side": ""
}
],
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},
{
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"side": ""
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{
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"side": ""
}
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},
{
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{
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}
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},
{
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{
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},
{
"name": "Equestrian",
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"side": "right_side"
}
],
"rounds": 1
}
],
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"created": "2022-08-10T07:00:00Z",
"file_name": "2022-08-10.json"
},
{
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{
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},
{
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},
{
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{
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{
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],
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},
{
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{
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{
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"side": "left_leg"
},
{
"name": "Isometric Single-Leg Glute Bridge",
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{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "Squat",
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"reps": 8,
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},
{
"name": "Single-Arm Dumbbell Split Squat",
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"side": "right_leg"
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
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{
"name": "Dumbbell Step-Ups",
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"reps": 8,
"side": "left_side"
},
{
"name": "Dumbbell Step-Ups",
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},
{
"name": "Recover",
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{
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"side": ""
},
{
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},
{
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"side": ""
},
{
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"side": ""
},
{
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},
{
"name": "Kneeling Med Ball Lifts",
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"side": "right_side"
},
{
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"side": ""
},
{
"name": "Med Ball Rotational Slams",
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},
{
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"side": ""
}
],
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},
{
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},
{
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},
{
"name": "Side-Lying Quad and Glute Stretch",
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"reps": 0,
"side": "left_side"
},
{
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Lower Body P.4",
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"created": "2023-03-24T07:00:00Z",
"file_name": "2023-03-24.json"
},
{
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{
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},
{
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},
{
"name": "Trunk Twist",
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},
{
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"side": ""
}
],
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},
{
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "Back",
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"side": ""
},
{
"name": "Recover",
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},
{
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"side": ""
},
{
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"side": ""
}
],
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},
{
"name": "Shoulders ",
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"name": "Single-Arm Dumbbell Push Press",
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"reps": 12,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Push Press",
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"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Dumbbell Lateral Shoulder Raises",
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"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "Triceps & Biceps",
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{
"name": "Tricep Pushdown",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "EZ Bar Bicep Curl",
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"side": ""
},
{
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"side": ""
}
],
"rounds": 3
},
{
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 4
},
{
"name": "Rower Intervals",
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"side": ""
},
{
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"side": ""
}
],
"rounds": 8
},
{
"name": "Cool Down",
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"name": "Side Lying T Stretch",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
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"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.2",
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"created": "2023-01-19T08:00:00Z",
"file_name": "2023-01-19.json"
},
{
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{
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"side": ""
},
{
"name": "Airplanes",
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"side": "left_leg"
},
{
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},
{
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},
{
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
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},
{
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],
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},
{
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{
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"side": ""
},
{
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"side": ""
},
{
"name": "3 Point Dumbbell Rows",
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"side": "left_arm"
},
{
"name": "3 Point Dumbbell Rows",
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{
"name": "Recover",
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}
],
"rounds": 4
},
{
"name": "B",
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{
"name": "Bicep Curls",
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"side": ""
},
{
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"side": ""
},
{
"name": "Tricep Pushdown",
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"side": ""
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Side Plank",
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"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
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"side": "right_side"
},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
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"side": ""
},
{
"name": "World's Greatest Stretch",
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"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Day 1 Phase 4",
"description": "Upper Body",
"created": "2022-04-25T07:00:00Z",
"file_name": "2022-04-25.json"
},
{
"supersets": [
{
"name": "RAMP",
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{
"name": "High Knees",
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"reps": 50,
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{
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{
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},
{
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{
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},
{
"name": "Hamstring Walk Out",
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"side": ""
},
{
"name": "Locust",
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"side": ""
},
{
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"reps": 5,
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},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
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},
{
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},
{
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},
{
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"reps": 5,
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{
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"side": ""
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{
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"side": ""
},
{
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"reps": 5,
"side": ""
},
{
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"reps": 10,
"side": ""
},
{
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"reps": 10,
"side": ""
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{
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"side": ""
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{
"name": "Recover",
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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}
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"created": "2022-03-21T07:00:00Z",
"file_name": "2022-03-21.json"
},
{
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{
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{
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{
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{
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},
{
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"reps": 12,
"side": ""
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{
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"reps": 0,
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}
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{
"name": "Barbell RDL",
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{
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{
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{
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"side": ""
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{
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"side": ""
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{
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{
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"reps": 0,
"side": ""
},
{
"name": "One Arm Kettlebell Swings",
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"reps": 0,
"side": "left_arm"
},
{
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"reps": 0,
"side": "right_arm"
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{
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"side": ""
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},
{
"name": "Bike Intervals",
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"side": ""
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{
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"side": ""
}
],
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},
{
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{
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"side": "right_leg"
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{
"name": "Recover",
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{
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{
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],
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],
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"created": "2023-07-26T07:00:00Z",
"file_name": "2023-07-26.json"
},
{
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"reps": 0,
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{
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"reps": 0,
"side": ""
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{
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"reps": 0,
"side": ""
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{
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{
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"reps": 0,
"side": ""
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},
{
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"side": "left_arm"
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{
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"reps": 8,
"side": "right_arm"
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{
"name": "Recover",
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"reps": 0,
"side": ""
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],
"rounds": 4
},
{
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"reps": 8,
"side": "left_arm"
},
{
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"reps": 8,
"side": "right_arm"
},
{
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"reps": 0,
"side": ""
},
{
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"reps": 8,
"side": ""
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{
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
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"reps": 8,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
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"reps": 8,
"side": "left_arm"
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{
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"reps": 8,
"side": "right_arm"
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{
"name": "Recover",
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"side": ""
}
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},
{
"name": "Shoulders ",
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{
"name": "Alternating Arnold Press",
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"reps": 12,
"side": ""
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{
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"reps": 0,
"side": ""
}
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"rounds": 3
},
{
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"side": ""
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{
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"side": ""
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},
{
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{
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"reps": 0,
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}
],
"rounds": 1
}
],
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"file_name": "2023-01-23.json"
},
{
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{
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{
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{
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{
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{
"name": "Inchworms",
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},
{
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"reps": 0,
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"rounds": 1
},
{
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"reps": 10,
"side": ""
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{
"name": "Recover",
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"side": ""
}
],
"rounds": 3
},
{
"name": "Arms & Shoulders",
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"side": "left_arm"
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{
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"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Barbell Overhead Press",
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"reps": 10,
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{
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back & Shoulders",
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"reps": 12,
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},
{
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"side": "right_side"
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{
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},
{
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{
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},
{
"name": "Arms",
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"name": "Zottman Curls",
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"reps": 12,
"side": ""
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{
"name": "Recover",
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"side": ""
},
{
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"reps": 12,
"side": ""
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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"reps": 0,
"side": ""
},
{
"name": "Burnout Straights",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Alternating V-Up",
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"side": ""
},
{
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"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
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"side": "left_leg"
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{
"name": "Airplanes",
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"side": "right_leg"
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],
"rounds": 1
}
],
"name": "Upper Body Phase 1",
"description": "Upper Body",
"created": "2022-09-07T07:00:00Z",
"file_name": "2022-09-07.json"
},
{
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{
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"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "left_leg"
},
{
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"side": "right_leg"
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{
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},
{
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},
{
"name": "Inchworms",
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{
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},
{
"name": "Barbell Pendlay ",
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},
{
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"side": ""
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},
{
"name": "Barbell Upright Row & Core",
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{
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{
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"side": ""
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],
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},
{
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"side": ""
},
{
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"reps": 0,
"side": ""
},
{
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"side": "left_arm"
},
{
"name": "One Arm Dumbbell Z Press",
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"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
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"rounds": 3
},
{
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"side": ""
},
{
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"side": ""
},
{
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"reps": 10,
"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
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"side": ""
},
{
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},
{
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"reps": 0,
"side": ""
},
{
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"side": ""
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{
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"side": ""
}
],
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},
{
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},
{
"name": "Leaning Lateral Torso Stretch",
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"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
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"created": "2022-07-19T07:00:00Z",
"file_name": "2022-07-19.json"
},
{
"supersets": [
{
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},
{
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{
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{
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{
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},
{
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{
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},
{
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},
{
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"side": "right_arm"
},
{
"name": "Recover",
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},
{
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"side": "left_arm"
},
{
"name": "Dumbbell Rows",
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},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
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{
"name": "Dumbbell Front Raise",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Alternating Bicep Curls",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
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{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
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{
"name": "Bicycles",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "D",
"exercises": [
{
"name": "Battle Ropes Arm Wave",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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{
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{
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"file_name": "2022-05-24.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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"reps": 0,
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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{
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{
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"file_name": "2022-12-20.json"
},
{
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{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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"side": ""
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},
{
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},
{
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{
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{
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{
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{
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},
{
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{
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}
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},
{
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{
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{
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{
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},
{
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{
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"file_name": "2023-03-08.json"
},
{
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{
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{
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{
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{
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},
{
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{
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"side": ""
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},
{
"name": "Chest ",
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{
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{
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},
{
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{
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{
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{
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},
{
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{
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"side": ""
}
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{
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{
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},
{
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{
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{
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"side": ""
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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},
{
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{
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{
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},
{
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{
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"side": ""
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{
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{
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{
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{
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},
{
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},
{
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},
{
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{
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{
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{
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}
],
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"file_name": "2022-12-21.json"
},
{
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{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
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},
{
"name": "RDL & Glutes",
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},
{
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},
{
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},
{
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{
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}
],
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},
{
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"side": ""
},
{
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},
{
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{
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],
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},
{
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},
{
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"side": ""
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{
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{
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},
{
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},
{
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},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
}
],
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},
{
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{
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}
],
"rounds": 1
}
],
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"file_name": "2022-09-06.json"
},
{
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},
{
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{
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{
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},
{
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{
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{
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},
{
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{
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},
{
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{
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{
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},
{
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{
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}
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},
{
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},
{
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},
{
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},
{
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},
{
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},
{
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{
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}
],
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},
{
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},
{
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},
{
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},
{
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},
{
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}
],
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},
{
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},
{
"name": "Crossbody Lat Stretch",
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"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 4",
"description": "Total Body HIIT",
"created": "2022-05-25T07:00:00Z",
"file_name": "2022-05-25.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
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"reps": 0,
"side": "right_leg"
},
{
"name": "World's Greatest Stretch",
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"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
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"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
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"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Back Squat",
"exercises": [
{
"name": "Barbell Back Squat",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Isometric Split Squat",
"duration": 25,
"reps": 0,
"side": "left_leg"
},
{
"name": "Isometric Split Squat",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Barbell Step-up",
"exercises": [
{
"name": "Barbell Step Up",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Barbell Step Up",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Hinge & Core",
"exercises": [
{
"name": "Dumbbell Deadlift",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Modified Copenhagen Plank",
"duration": 25,
"reps": 0,
"side": "left_side"
},
{
"name": "Modified Copenhagen Plank",
"duration": 25,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Lunge",
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{
"name": "Reverse Alternating Goblet Lunges",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Single-Leg Wall Sit",
"duration": 25,
"reps": 0,
"side": "left_leg"
},
{
"name": "Single-Leg Wall Sit",
"duration": 25,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl with Toe Taps",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Bicycles",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Dynamic Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Lower Body Phase 2",
"description": "Lower Body",
"created": "2022-07-18T07:00:00Z",
"file_name": "2022-07-18.json"
},
{
"supersets": [
{
"name": "Core",
"exercises": [
{
"name": "Sprinter Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Scissors",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Mobility ",
"exercises": [
{
"name": "Chair Pose",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Wall Slides",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Crescent Lunge",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Mobility",
"exercises": [
{
"name": "Extended Side Angle Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Extended Side Angle Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Intense Side Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Intense Side Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Hamstring Stretch Rock",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Mobility & Core",
"description": "Mobility & Core",
"created": "2023-07-27T07:00:00Z",
"file_name": "2023-07-27.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Single-Arm Dumbbell Incline Bench Press",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Incline Bench Press",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Dumbbell Front Raise",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Alternating Bicep Curls",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Bicycles",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "D",
"exercises": [
{
"name": "Battle Ropes Arm Wave",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 25,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body Phase 2",
"description": "Upper Body",
"created": "2022-05-09T07:00:00Z",
"file_name": "2022-05-09.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Low Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Jumping Jacks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Squats",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Kettlebell Gorilla Row",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "2 Kettlebell Push Press",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
"exercises": [
{
"name": "Stability Ball Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stance Switches",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Up Elbow",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body HIIT Phase 2",
"description": "Total Body",
"created": "2022-07-22T07:00:00Z",
"file_name": "2022-07-22.json"
},
{
"supersets": [
{
"name": "Core",
"exercises": [
{
"name": "High Plank Shoulder Taps",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Oblique Twists",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Waiter's Carry",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Isometric Bear Crawl",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Mobility ",
"exercises": [
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Hip Twisters 90-90",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side-Lying Quad and Glute Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Lying Hamstring Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Lying Hamstring Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
},
{
"name": "Mobility",
"exercises": [
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Intense Side Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Intense Side Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Leaning Lateral Torso Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Easy Pose",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 2
}
],
"name": "Mobility & Core",
"description": "Mobility & Core",
"created": "2023-01-18T08:00:00Z",
"file_name": "2023-01-18.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Push Press",
"exercises": [
{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Barbell Curls & Tricep",
"exercises": [
{
"name": "Barbell Bicep Curl",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Tricep Pushdown",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Back & Shoulders",
"exercises": [
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Front Raise",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Intervals",
"exercises": [
{
"name": "Dumbbell Push Press",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Intervals",
"exercises": [
{
"name": "Crossbody Mountain Climbers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Intervals",
"exercises": [
{
"name": "Med Ball Squat to Throw",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Greeting the Earth",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Greeting the Earth",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Upper Body & Intervals Phase 1",
"description": "Upper Body",
"created": "2022-08-11T07:00:00Z",
"file_name": "2022-08-11.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell RDL",
"exercises": [
{
"name": "Barbell Staggered Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Barbell Staggered Romanian Deadlift",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Squat",
"exercises": [
{
"name": "Dumbbell Squats",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lower Body",
"exercises": [
{
"name": "One Arm Kettlebell Swings",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "One Arm Kettlebell Swings",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Sumo Squat",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
"exercises": [
{
"name": "Miniband Squats",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Miniband Skaters",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Single-Leg Wall Sit",
"duration": 20,
"reps": 0,
"side": "left_leg"
},
{
"name": "Single-Leg Wall Sit",
"duration": 20,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Leg Curls",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Foam Roll Quad",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
}
],
"name": "Lower Body P.3",
"description": "Lower Body",
"created": "2023-04-21T07:00:00Z",
"file_name": "2023-04-21.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell Back Squat",
"exercises": [
{
"name": "Barbell Back Squat",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Hinge & Squat ",
"exercises": [
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 12,
"side": "left_leg"
},
{
"name": "Dumbbell Single-Leg Deadlift",
"duration": 30,
"reps": 12,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Squats",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Lunge ",
"exercises": [
{
"name": "Forward Dumbbell Lunges",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Front Foot Elevated Dumbbell Goblet Squat",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
"exercises": [
{
"name": "Hip Lifts",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Hip Lifts",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Reverse Lunge Knee Drives",
"duration": 20,
"reps": 0,
"side": "left_leg"
},
{
"name": "Reverse Lunge Knee Drives",
"duration": 20,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge to Dropstep Lunge",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge to Dropstep Lunge",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.1",
"description": "Lower Body",
"created": "2023-02-28T08:00:00Z",
"file_name": "2023-02-28.json"
},
{
"supersets": [
{
"name": "A",
"exercises": [
{
"name": "Oblique Twists",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Dead Bugs",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "B",
"exercises": [
{
"name": "Bicycles",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Sprinter Crunch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Curl Up",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Curl Up",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Foam Roll",
"exercises": [
{
"name": "Foam Roll Calf",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 2
},
{
"name": "Mobility",
"exercises": [
{
"name": "Standing Calf Raise",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Figure Four Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 2
}
],
"name": "Core & Mobility ",
"description": "Core & Mobility ",
"created": "2022-08-31T07:00:00Z",
"file_name": "2022-08-31.json"
},
{
"supersets": [
{
"name": "RAMP",
"exercises": [
{
"name": "High Knees",
"duration": 30,
"reps": 50,
"side": ""
},
{
"name": "Jumping Jacks",
"duration": 30,
"reps": 50,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Hamstring Walk Out",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Locust",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
"duration": 30,
"reps": 5,
"side": "left_side"
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
"duration": 30,
"reps": 5,
"side": "right_side"
},
{
"name": "Equestrian",
"duration": 15,
"reps": 0,
"side": "left_side"
},
{
"name": "Equestrian",
"duration": 15,
"reps": 0,
"side": "right_side"
},
{
"name": "Knee Hugs",
"duration": 30,
"reps": 5,
"side": ""
},
{
"name": "Dynamic Quadriceps Stretch",
"duration": 30,
"reps": 5,
"side": ""
},
{
"name": "Dynamic Hamstring Stretch",
"duration": 30,
"reps": 5,
"side": ""
},
{
"name": "Dynamic Chest Stretch",
"duration": 30,
"reps": 5,
"side": ""
},
{
"name": "Med Ball Chest Pass",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Forward and Backward Line Hops",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Lateral Line Hops",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 180,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Strength",
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{
"name": "Dumbbell Hang Clean and Front Squat",
"duration": 30,
"reps": 5,
"side": ""
},
{
"name": "Recover",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Bench Press",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Bench Press",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
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"reps": 0,
"side": ""
},
{
"name": "Bent Over Dumbbell Rows",
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"reps": 0,
"side": ""
},
{
"name": "Dumbbell Incline Row",
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"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Arnold Press",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "One Arm Dumbbell Z Press",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "One Arm Dumbbell Z Press",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 60,
"reps": 0,
"side": ""
},
{
"name": "Barbell Back Squat",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Goblet Squats",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 120,
"reps": 0,
"side": ""
}
],
"rounds": 2
}
],
"name": "Strength Endurance: Total Body",
"description": "Total Body: Day 3: Phase 1",
"created": "2022-03-16T07:00:00Z",
"file_name": "2022-03-16.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
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"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Heel Kicks",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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{
"name": "Dumbbell Bench Press",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 40,
"reps": 0,
"side": ""
},
{
"name": "3 Point Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "3 Point Dumbbell Rows",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 40,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Bicep Curls",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Tricep Pushdown",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 35,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "C",
"exercises": [
{
"name": "Low Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 35,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 35,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
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{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Day 1 Phase 2",
"description": "Upper Body",
"created": "2022-04-04T07:00:00Z",
"file_name": "2022-04-04.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Prayer Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Chest ",
"exercises": [
{
"name": "Barbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Back & Biceps",
"exercises": [
{
"name": "Barbell Row",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Incline Bench Bicep Curls",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Chest & Triceps ",
"exercises": [
{
"name": "Neutral Grip Dumbbell Bench Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Cable Tricep Pushdown",
"duration": 30,
"reps": 8,
"side": "left_arm"
},
{
"name": "Single-Arm Cable Tricep Pushdown",
"duration": 30,
"reps": 8,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Shoulders ",
"exercises": [
{
"name": "Dumbbell Z Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
"exercises": [
{
"name": "Push-Ups",
"duration": 25,
"reps": 0,
"side": ""
},
{
"name": "Isometric Push-Up",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lower Back Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Side Lying T Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
}
],
"rounds": 1
}
],
"name": "Upper Body P.3",
"description": "Upper Body",
"created": "2023-03-13T07:00:00Z",
"file_name": "2023-03-13.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "Barbell Push Press",
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{
"name": "Barbell Push Press",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
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},
{
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{
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"side": ""
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{
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{
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"side": ""
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{
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{
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"side": ""
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},
{
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{
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{
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},
{
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"side": ""
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{
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"side": ""
}
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},
{
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"side": ""
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{
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"side": ""
}
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},
{
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{
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"rounds": 1
}
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"file_name": "2022-07-14.json"
},
{
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{
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"side": ""
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{
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"side": ""
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{
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"side": ""
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{
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},
{
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{
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"side": ""
}
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},
{
"name": "Barbell RDL",
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{
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"side": ""
}
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},
{
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{
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"side": ""
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{
"name": "Recover",
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"side": ""
}
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},
{
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"side": ""
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{
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"side": ""
},
{
"name": "One Arm Kettlebell Swings",
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"side": "left_arm"
},
{
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{
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"side": ""
}
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},
{
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"side": ""
},
{
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"side": ""
}
],
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},
{
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{
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{
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{
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{
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"rounds": 1
}
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"file_name": "2023-06-06.json"
},
{
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"side": ""
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{
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"side": ""
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{
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{
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"side": ""
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{
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"side": ""
}
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},
{
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{
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"side": ""
}
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},
{
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},
{
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{
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"side": ""
}
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},
{
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},
{
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{
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"side": ""
}
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},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
}
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},
{
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"side": ""
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{
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"side": ""
},
{
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{
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{
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"side": ""
}
],
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},
{
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{
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{
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},
{
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{
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],
"rounds": 1
}
],
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"file_name": "2023-05-16.json"
},
{
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{
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{
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{
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{
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{
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{
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},
{
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{
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{
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{
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{
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{
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{
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{
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"side": ""
}
],
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},
{
"name": "B",
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{
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"side": ""
},
{
"name": "Hip Lift March",
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"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
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"side": "left_arm"
},
{
"name": "One Arm Kettlebell Swings",
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"side": "right_arm"
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{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "D",
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{
"name": "Jump Rope",
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"side": ""
},
{
"name": "Recover",
"duration": 10,
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"side": ""
},
{
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},
{
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},
{
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"side": ""
},
{
"name": "Med Ball Squat to Throw",
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"side": ""
},
{
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"side": ""
}
],
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},
{
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{
"name": "Kneeling Quadriceps Stretch",
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"side": "right_leg"
}
],
"rounds": 1
}
],
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"file_name": "2022-06-15.json"
},
{
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{
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{
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{
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},
{
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},
{
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{
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{
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{
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},
{
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{
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"side": ""
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},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
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"side": ""
},
{
"name": "Bicycles",
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"side": ""
},
{
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},
{
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{
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{
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"side": ""
}
],
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},
{
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{
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],
"rounds": 1
}
],
"name": "Day 4 Phase 4",
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"file_name": "2022-04-28.json"
},
{
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{
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{
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{
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{
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},
{
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{
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{
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{
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"side": ""
}
],
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},
{
"name": "B",
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{
"name": "Battle Ropes Arm Wave",
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"side": ""
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{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
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},
{
"name": "C",
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},
{
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},
{
"name": "Recover",
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"side": ""
}
],
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},
{
"name": "C",
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"name": "Single-Arm Dumbbell Suitcase Carry",
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"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
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"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Boat to Low Boat",
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"side": ""
},
{
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"side": ""
},
{
"name": "Low Plank",
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"side": ""
},
{
"name": "Recover",
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"side": ""
}
],
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},
{
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},
{
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"side": "right_leg"
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],
"rounds": 1
}
],
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"file_name": "2022-05-05.json"
},
{
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},
{
"name": "Airplanes",
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{
"name": "Airplanes",
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{
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},
{
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"side": ""
},
{
"name": "Inchworms",
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},
{
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"side": ""
}
],
"rounds": 1
},
{
"name": "A",
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},
{
"name": "Recover",
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"side": ""
}
],
"rounds": 3
},
{
"name": "B",
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"name": "Barbell Bicep Curl",
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"reps": 10,
"side": ""
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Barbell Overhead Press",
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"side": ""
},
{
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"side": ""
}
],
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},
{
"name": "C",
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"side": "left_side"
},
{
"name": "Single-Leg Dumbbell Rows",
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"side": "right_side"
},
{
"name": "Recover",
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"side": ""
},
{
"name": "Dumbbell Press",
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"side": ""
},
{
"name": "Recover",
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"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
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{
"name": "Cross-body Dumbbell Hammer Curl",
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"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Tricep Extension",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "D",
"exercises": [
{
"name": "Med Ball Rotational Slams",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
},
{
"name": "Alternating V-Up",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 10,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Upper Body Phase 1",
"description": "Upper Body",
"created": "2022-06-03T07:00:00Z",
"file_name": "2022-06-03.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell Deadlift",
"exercises": [
{
"name": "Barbell Deadlift",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Hinge",
"exercises": [
{
"name": "Dumbbell Glute Bridge",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Single-Leg Bench Hip Thrust",
"duration": 30,
"reps": 8,
"side": "left_leg"
},
{
"name": "Single-Leg Bench Hip Thrust",
"duration": 30,
"reps": 8,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Lunge ",
"exercises": [
{
"name": "Seesaw Lunges",
"duration": 30,
"reps": 8,
"side": "left_side"
},
{
"name": "Seesaw Lunges",
"duration": 30,
"reps": 8,
"side": "right_side"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "2 Dumbbell Lateral Lunges",
"duration": 30,
"reps": 8,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Finisher",
"exercises": [
{
"name": "Stability Ball Plank",
"duration": 25,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Rowing",
"duration": 120,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 5
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Side Lying Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Side Lying Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.4",
"description": "Lower Body",
"created": "2023-02-04T08:00:00Z",
"file_name": "2023-02-04.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "World's Greatest Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Airplanes",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Arm Circles Backward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Circles Forward",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Inchworms",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "High Knees",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
},
{
"name": "A",
"exercises": [
{
"name": "Dumbbell Goblet Split Squats",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Dumbbell Goblet Split Squats",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 10,
"side": "left_arm"
},
{
"name": "Dumbbell Rows",
"duration": 30,
"reps": 10,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "B",
"exercises": [
{
"name": "Dumbbell Deadlift",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "left_arm"
},
{
"name": "Bent Over Single-Arm Dumbbell Tricep Kickback",
"duration": 30,
"reps": 12,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "C",
"exercises": [
{
"name": "Alternating Bicep Curls",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Reverse Alternating Goblet Lunges",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher ",
"exercises": [
{
"name": "Stability Ball Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Pigeon Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
}
],
"name": "Total Body Phase 2",
"description": "Total Body",
"created": "2022-05-13T07:00:00Z",
"file_name": "2022-05-13.json"
},
{
"supersets": [
{
"name": "Core",
"exercises": [
{
"name": "Extended High Plank",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Stability Ball Stir the Pot",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "left_arm"
},
{
"name": "Dumbbell Waiter's Carry",
"duration": 35,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 15,
"reps": 0,
"side": ""
},
{
"name": "Straight Leg Crunch",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Mobility ",
"exercises": [
{
"name": "Intense Side Stretch",
"duration": 35,
"reps": 0,
"side": "left_side"
},
{
"name": "Intense Side Stretch",
"duration": 35,
"reps": 0,
"side": "right_side"
},
{
"name": "Extended Side Angle Pose",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Extended Side Angle Pose",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Cat Camel",
"duration": 35,
"reps": 0,
"side": ""
},
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
"duration": 35,
"reps": 0,
"side": "left_side"
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
"duration": 35,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Mobility",
"exercises": [
{
"name": "Standing Forward Fold",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Standing Hamstring Stretch",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Standing Hamstring Stretch",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Standing Ankle Flexion",
"duration": 35,
"reps": 0,
"side": "left_leg"
},
{
"name": "Standing Ankle Flexion",
"duration": 35,
"reps": 0,
"side": "right_leg"
},
{
"name": "Bent Over YTW",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 1
}
],
"name": "Mobility & Core",
"description": "Mobility & Core",
"created": "2023-03-29T07:00:00Z",
"file_name": "2023-03-29.json"
},
{
"supersets": [
{
"name": "Warm-Up",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Lateral Lunge with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Trunk Twist",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Barbell Deadlift",
"exercises": [
{
"name": "Barbell Deadlift",
"duration": 30,
"reps": 10,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Hinge",
"exercises": [
{
"name": "Dumbbell Glute Bridge",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Single-Leg Bench Hip Thrust",
"duration": 30,
"reps": 10,
"side": "left_leg"
},
{
"name": "Single-Leg Bench Hip Thrust",
"duration": 30,
"reps": 10,
"side": "right_leg"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Lunge ",
"exercises": [
{
"name": "Seesaw Lunges",
"duration": 30,
"reps": 8,
"side": "left_side"
},
{
"name": "Seesaw Lunges",
"duration": 30,
"reps": 8,
"side": "right_side"
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "2 Dumbbell Lateral Lunges",
"duration": 30,
"reps": 12,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Finisher",
"exercises": [
{
"name": "Stability Ball Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
},
{
"name": "Rowing",
"duration": 120,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 20,
"reps": 0,
"side": ""
}
],
"rounds": 4
},
{
"name": "Cool Down",
"exercises": [
{
"name": "Side Lying Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Side Lying Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
}
],
"rounds": 1
}
],
"name": "Lower Body P.1",
"description": "Lower Body",
"created": "2023-01-14T08:00:00Z",
"file_name": "2023-01-14.json"
},
{
"supersets": [
{
"name": "Core",
"exercises": [
{
"name": "High Plank",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Side Plank",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Mountain Climbers",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Single-Arm Dumbbell Suitcase Carry",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Recover",
"duration": 30,
"reps": 0,
"side": ""
}
],
"rounds": 3
},
{
"name": "Mobility ",
"exercises": [
{
"name": "Butterfly Stretch",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Cat Camel",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "left_arm"
},
{
"name": "Arm Sweep Stretch",
"duration": 30,
"reps": 0,
"side": "right_arm"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "left_leg"
},
{
"name": "Kneeling Quadriceps Stretch",
"duration": 30,
"reps": 0,
"side": "right_leg"
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Quadruped Adductor Stretch with Thoracic Rotation",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 1
},
{
"name": "Mobility",
"exercises": [
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Standing Adductor Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
},
{
"name": "Half Forward Fold",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Hip Cradles",
"duration": 30,
"reps": 0,
"side": ""
},
{
"name": "Kneeling Stability Ball Lat Stretch",
"duration": 30,
"reps": 0,
"side": "left_side"
},
{
"name": "Kneeling Stability Ball Lat Stretch",
"duration": 30,
"reps": 0,
"side": "right_side"
}
],
"rounds": 2
}
],
"name": "Mobility & Core",
"description": "Mobility & Core",
"created": "2022-12-17T08:00:00Z",
"file_name": "2022-12-17.json"
}
]
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