{
    "name": "Sample Workou 1",
    "description": "thot workout",
    "exercises": [
        {
            "workout": 4,
            "exercise": {
                "id": 790,
                "muscles": [
                    {
                        "id": 9368,
                        "created_at": "2023-06-14T17:05:42.321949Z",
                        "updated_at": "2023-06-14T17:05:42.322466Z",
                        "exercise": 790,
                        "muscle": 3
                    },
                    {
                        "id": 9369,
                        "created_at": "2023-06-14T17:05:42.323207Z",
                        "updated_at": "2023-06-14T17:05:42.323633Z",
                        "exercise": 790,
                        "muscle": 2
                    }
                ],
                "equipment": [
                    {
                        "id": 1856,
                        "created_at": "2023-06-13T02:28:05.326753Z",
                        "updated_at": "2023-06-13T02:28:05.327125Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Sprinter_Crunch.m4a",
                "video_url": "/media/exercise_videos/Sprinter_Crunch.mp4",
                "created_at": "2023-06-11T22:50:19.125036Z",
                "updated_at": "2023-06-11T22:50:19.125042Z",
                "name": "Sprinter Crunch",
                "description": "With arms overhead and feet on the floor, crunch up off the floor and bring your elbow and opposite knee together.  Unfold and switch sides",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": true,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": true,
                "joints_used": "hip,shoulder,knee,lumbar spine,thoracic spine,elbow",
                "movement_patterns": "core,core - rotational",
                "equipment_required": "Yoga Mat",
                "muscle_groups": "obliques,core",
                "synonyms": ""
            },
            "weight": null,
            "reps": null,
            "duration": 35,
            "duration_audio": "/media/quantities_audio/for_35_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-12T02:11:42.925404Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 798,
                "muscles": [],
                "equipment": [],
                "audio_url": "/media/exercise_audio/Recover.m4a",
                "video_url": "/media/exercise_videos/Recover.mp4",
                "created_at": "2023-06-11T22:50:19.127914Z",
                "updated_at": "2023-06-11T22:50:19.127921Z",
                "name": "Recover",
                "description": "Use this time to catch your breath. It will help you get more out of what's next",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "",
                "movement_patterns": "",
                "equipment_required": "",
                "muscle_groups": "",
                "synonyms": null
            },
            "weight": null,
            "reps": null,
            "duration": 15,
            "duration_audio": "/media/quantities_audio/for_15_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-12T02:11:42.929292Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 603,
                "muscles": [
                    {
                        "id": 8193,
                        "created_at": "2023-06-14T17:05:40.908270Z",
                        "updated_at": "2023-06-14T17:05:40.908685Z",
                        "exercise": 603,
                        "muscle": 2
                    }
                ],
                "equipment": [
                    {
                        "id": 1362,
                        "created_at": "2023-06-13T02:28:04.775223Z",
                        "updated_at": "2023-06-13T02:28:04.775809Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/High_Plank.m4a",
                "video_url": "/media/exercise_videos/High_Plank.mp4",
                "created_at": "2023-06-11T22:50:19.053321Z",
                "updated_at": "2023-06-11T22:50:19.053328Z",
                "name": "High Plank",
                "description": "Start with your hands directly under your shoulders while staying on the balls of your feet",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": true,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "shoulder,wrist,elbow,ankle",
                "movement_patterns": "core,core - anti-extension",
                "equipment_required": "Yoga Mat",
                "muscle_groups": "core",
                "synonyms": "Front Lean Rest"
            },
            "weight": null,
            "reps": null,
            "duration": 35,
            "duration_audio": "/media/quantities_audio/for_35_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.946651Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 798,
                "muscles": [],
                "equipment": [],
                "audio_url": "/media/exercise_audio/Recover.m4a",
                "video_url": "/media/exercise_videos/Recover.mp4",
                "created_at": "2023-06-11T22:50:19.127914Z",
                "updated_at": "2023-06-11T22:50:19.127921Z",
                "name": "Recover",
                "description": "Use this time to catch your breath. It will help you get more out of what's next",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "",
                "movement_patterns": "",
                "equipment_required": "",
                "muscle_groups": "",
                "synonyms": null
            },
            "weight": null,
            "reps": null,
            "duration": 15,
            "duration_audio": "/media/quantities_audio/for_15_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.946937Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 142,
                "muscles": [
                    {
                        "id": 9137,
                        "created_at": "2023-06-14T17:05:42.053373Z",
                        "updated_at": "2023-06-14T17:05:42.053816Z",
                        "exercise": 142,
                        "muscle": 3
                    },
                    {
                        "id": 9138,
                        "created_at": "2023-06-14T17:05:42.054554Z",
                        "updated_at": "2023-06-14T17:05:42.055041Z",
                        "exercise": 142,
                        "muscle": 2
                    },
                    {
                        "id": 9139,
                        "created_at": "2023-06-14T17:05:42.055750Z",
                        "updated_at": "2023-06-14T17:05:42.056176Z",
                        "exercise": 142,
                        "muscle": 29
                    }
                ],
                "equipment": [
                    {
                        "id": 1760,
                        "created_at": "2023-06-13T02:28:05.211760Z",
                        "updated_at": "2023-06-13T02:28:05.212193Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Single-Arm_Dumbbell_Suitcase_Carry.m4a",
                "video_url": "/media/exercise_videos/Single-Arm_Dumbbell_Suitcase_Carry.mp4",
                "created_at": "2023-06-11T22:50:18.866721Z",
                "updated_at": "2023-06-11T22:50:18.866728Z",
                "name": "Single-Arm Dumbbell Suitcase Carry",
                "description": "Hold the dumbbell in your left hand.. Stay tall and keep your core tight,, as you walk forward.. Be careful not to lean to the side as you walk..",
                "side": "left_arm",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": true,
                "is_distance": true,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "ankle,lumbar spine,elbow,hip,knee,wrist",
                "movement_patterns": "core,core - anti-lateral flexion,core - carry",
                "equipment_required": "Dumbbell",
                "muscle_groups": "obliques,core,forearms",
                "synonyms": "Single Arm Dumbbell Suitcase Carry"
            },
            "weight": 30,
            "reps": null,
            "duration": 35,
            "duration_audio": "/media/quantities_audio/for_35_seconds.m4a",
            "weight_audio": "/media/quantities_audio/for_30_pounds.m4a",
            "created_at": "2023-06-14T13:28:52.947120Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 370,
                "muscles": [
                    {
                        "id": 9146,
                        "created_at": "2023-06-14T17:05:42.064613Z",
                        "updated_at": "2023-06-14T17:05:42.064979Z",
                        "exercise": 370,
                        "muscle": 4
                    },
                    {
                        "id": 9147,
                        "created_at": "2023-06-14T17:05:42.065611Z",
                        "updated_at": "2023-06-14T17:05:42.066018Z",
                        "exercise": 370,
                        "muscle": 6
                    },
                    {
                        "id": 9148,
                        "created_at": "2023-06-14T17:05:42.066724Z",
                        "updated_at": "2023-06-14T17:05:42.067255Z",
                        "exercise": 370,
                        "muscle": 3
                    }
                ],
                "equipment": [
                    {
                        "id": 1763,
                        "created_at": "2023-06-13T02:28:05.215315Z",
                        "updated_at": "2023-06-13T02:28:05.215849Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Single-Arm_Dumbbell_Suitcase_Deadlift.m4a",
                "video_url": "/media/exercise_videos/Single-Arm_Dumbbell_Suitcase_Deadlift.mp4",
                "created_at": "2023-06-11T22:50:18.961690Z",
                "updated_at": "2023-06-11T22:50:18.961696Z",
                "name": "Single-Arm Dumbbell Suitcase Deadlift",
                "description": "Start with your feet just outside your hips,, and the dumbbell in your right hand.. Hinge your hips back,, and let your shoulders forward to lower the weight.. Push through the ground to stand up..",
                "side": "right_arm",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": true,
                "is_distance": false,
                "is_duration": true,
                "is_reps": true,
                "joints_used": "ankle,lumbar spine,elbow,hip,knee",
                "movement_patterns": "lower pull,lower pull - hip hinge",
                "equipment_required": "Dumbbell",
                "muscle_groups": "glutes,hamstrings,obliques",
                "synonyms": "Single Arm Dumbbell Suitcase Deadlift"
            },
            "weight": 30,
            "reps": null,
            "duration": 35,
            "duration_audio": "/media/quantities_audio/for_35_seconds.m4a",
            "weight_audio": "/media/quantities_audio/for_30_pounds.m4a",
            "created_at": "2023-06-14T13:28:52.947298Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 1012,
                "muscles": [
                    {
                        "id": 8968,
                        "created_at": "2023-06-14T17:05:41.850461Z",
                        "updated_at": "2023-06-14T17:05:41.850890Z",
                        "exercise": 1012,
                        "muscle": 2
                    },
                    {
                        "id": 8969,
                        "created_at": "2023-06-14T17:05:41.851562Z",
                        "updated_at": "2023-06-14T17:05:41.851932Z",
                        "exercise": 1012,
                        "muscle": 27
                    }
                ],
                "equipment": [
                    {
                        "id": 1675,
                        "created_at": "2023-06-13T02:28:05.120220Z",
                        "updated_at": "2023-06-13T02:28:05.120555Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Scissors.m4a",
                "video_url": "/media/exercise_videos/Scissors.mp4",
                "created_at": "2023-06-11T22:50:19.204261Z",
                "updated_at": "2023-06-11T22:50:19.204267Z",
                "name": "Scissors",
                "description": "",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": true,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": true,
                "joints_used": "lumbar spine,hip",
                "movement_patterns": "core",
                "equipment_required": "Yoga Mat",
                "muscle_groups": "core,hip adductors",
                "synonyms": ""
            },
            "weight": null,
            "reps": null,
            "duration": 35,
            "duration_audio": "/media/quantities_audio/for_35_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.947467Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 798,
                "muscles": [],
                "equipment": [],
                "audio_url": "/media/exercise_audio/Recover.m4a",
                "video_url": "/media/exercise_videos/Recover.mp4",
                "created_at": "2023-06-11T22:50:19.127914Z",
                "updated_at": "2023-06-11T22:50:19.127921Z",
                "name": "Recover",
                "description": "Use this time to catch your breath. It will help you get more out of what's next",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "",
                "movement_patterns": "",
                "equipment_required": "",
                "muscle_groups": "",
                "synonyms": null
            },
            "weight": null,
            "reps": null,
            "duration": 20,
            "duration_audio": "/media/quantities_audio/for_20_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.947631Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 495,
                "muscles": [
                    {
                        "id": 7696,
                        "created_at": "2023-06-14T17:05:40.301365Z",
                        "updated_at": "2023-06-14T17:05:40.301765Z",
                        "exercise": 495,
                        "muscle": 4
                    },
                    {
                        "id": 7697,
                        "created_at": "2023-06-14T17:05:40.302477Z",
                        "updated_at": "2023-06-14T17:05:40.302855Z",
                        "exercise": 495,
                        "muscle": 5
                    }
                ],
                "equipment": [
                    {
                        "id": 1139,
                        "created_at": "2023-06-13T02:28:04.524659Z",
                        "updated_at": "2023-06-13T02:28:04.525069Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Chair_Pose.m4a",
                "video_url": "/media/exercise_videos/Chair_Pose.mp4",
                "created_at": "2023-06-11T22:50:19.010855Z",
                "updated_at": "2023-06-11T22:50:19.010862Z",
                "name": "Chair Pose",
                "description": "",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "ankle,hip,knee,shoulder",
                "movement_patterns": "yoga",
                "equipment_required": "Yoga Mat",
                "muscle_groups": "glutes,quads",
                "synonyms": ""
            },
            "weight": null,
            "reps": null,
            "duration": 30,
            "duration_audio": "/media/quantities_audio/for_30_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.947793Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 798,
                "muscles": [],
                "equipment": [],
                "audio_url": "/media/exercise_audio/Recover.m4a",
                "video_url": "/media/exercise_videos/Recover.mp4",
                "created_at": "2023-06-11T22:50:19.127914Z",
                "updated_at": "2023-06-11T22:50:19.127921Z",
                "name": "Recover",
                "description": "Use this time to catch your breath. It will help you get more out of what's next",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "",
                "movement_patterns": "",
                "equipment_required": "",
                "muscle_groups": "",
                "synonyms": null
            },
            "weight": null,
            "reps": null,
            "duration": 10,
            "duration_audio": "/media/quantities_audio/for_10_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.947967Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 448,
                "muscles": [
                    {
                        "id": 9651,
                        "created_at": "2023-06-14T17:05:42.656915Z",
                        "updated_at": "2023-06-14T17:05:42.657363Z",
                        "exercise": 448,
                        "muscle": 9
                    },
                    {
                        "id": 9652,
                        "created_at": "2023-06-14T17:05:42.658005Z",
                        "updated_at": "2023-06-14T17:05:42.658465Z",
                        "exercise": 448,
                        "muscle": 15
                    }
                ],
                "equipment": [
                    {
                        "id": 1971,
                        "created_at": "2023-06-13T02:28:05.459371Z",
                        "updated_at": "2023-06-13T02:28:05.459787Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Wall_Slide_with_Lift_Off.m4a",
                "video_url": "/media/exercise_videos/Wall_Slide_with_Lift_Off.mp4",
                "created_at": "2023-06-11T22:50:18.992528Z",
                "updated_at": "2023-06-11T22:50:18.992535Z",
                "name": "Wall Slide with Lift Off",
                "description": "Face a wall with the base of your hand touching the wall and palms facing each other.  Slide your hands up the wall while maintaining the same back and forearm position.  At the top of the movement, lift your hands off the wall.  Replace your hands back on the wall before sliding back down.",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": true,
                "is_distance": false,
                "is_duration": true,
                "is_reps": true,
                "joints_used": "shoulder,elbow",
                "movement_patterns": "mobility,mobility - dynamic",
                "equipment_required": "Wall",
                "muscle_groups": "upper back,rotator cuff",
                "synonyms": ""
            },
            "weight": null,
            "reps": null,
            "duration": 30,
            "duration_audio": "/media/quantities_audio/for_30_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.948128Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 798,
                "muscles": [],
                "equipment": [],
                "audio_url": "/media/exercise_audio/Recover.m4a",
                "video_url": "/media/exercise_videos/Recover.mp4",
                "created_at": "2023-06-11T22:50:19.127914Z",
                "updated_at": "2023-06-11T22:50:19.127921Z",
                "name": "Recover",
                "description": "Use this time to catch your breath. It will help you get more out of what's next",
                "side": "",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "",
                "movement_patterns": "",
                "equipment_required": "",
                "muscle_groups": "",
                "synonyms": null
            },
            "weight": null,
            "reps": null,
            "duration": 10,
            "duration_audio": "/media/quantities_audio/for_10_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.948291Z"
        },
        {
            "workout": 4,
            "exercise": {
                "id": 1045,
                "muscles": [
                    {
                        "id": 7741,
                        "created_at": "2023-06-14T17:05:40.358740Z",
                        "updated_at": "2023-06-14T17:05:40.359220Z",
                        "exercise": 1045,
                        "muscle": 4
                    },
                    {
                        "id": 7742,
                        "created_at": "2023-06-14T17:05:40.360107Z",
                        "updated_at": "2023-06-14T17:05:40.360946Z",
                        "exercise": 1045,
                        "muscle": 5
                    },
                    {
                        "id": 7743,
                        "created_at": "2023-06-14T17:05:40.362207Z",
                        "updated_at": "2023-06-14T17:05:40.363132Z",
                        "exercise": 1045,
                        "muscle": 16
                    }
                ],
                "equipment": [
                    {
                        "id": 1149,
                        "created_at": "2023-06-13T02:28:04.535504Z",
                        "updated_at": "2023-06-13T02:28:04.535969Z",
                        "category": null,
                        "name": null
                    }
                ],
                "audio_url": "/media/exercise_audio/Crescent_Lunge.m4a",
                "video_url": "/media/exercise_videos/Crescent_Lunge.mp4",
                "created_at": "2023-06-11T22:50:19.216136Z",
                "updated_at": "2023-06-11T22:50:19.216142Z",
                "name": "Crescent Lunge",
                "description": "",
                "side": "left_side",
                "is_two_dumbbells": false,
                "is_trackable_distance": false,
                "is_alternating": false,
                "is_weight": false,
                "is_distance": false,
                "is_duration": true,
                "is_reps": false,
                "joints_used": "ankle,hip,knee,shoulder",
                "movement_patterns": "yoga,mobility - static,lower push - lunge",
                "equipment_required": "Yoga Mat",
                "muscle_groups": "glutes,quads,hip flexor",
                "synonyms": ""
            },
            "weight": null,
            "reps": null,
            "duration": 30,
            "duration_audio": "/media/quantities_audio/for_30_seconds.m4a",
            "weight_audio": null,
            "created_at": "2023-06-14T13:28:52.948449Z"
        },
        {
            "workout": 4,
            "exercise": {
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}