559 lines
22 KiB
JSON
559 lines
22 KiB
JSON
{
|
|
"name": "Sample Workou 1",
|
|
"description": null,
|
|
"exercises": [
|
|
{
|
|
"workout": 4,
|
|
"exercise": {
|
|
"id": 790,
|
|
"muscles": [
|
|
"obliques",
|
|
"core"
|
|
],
|
|
"equipment": [
|
|
"Yoga Mat"
|
|
],
|
|
"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": [
|
|
"core"
|
|
],
|
|
"equipment": [
|
|
"Yoga Mat"
|
|
],
|
|
"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": [
|
|
"obliques",
|
|
"core",
|
|
"forearms"
|
|
],
|
|
"equipment": [
|
|
"Dumbbell"
|
|
],
|
|
"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": [
|
|
"glutes",
|
|
"hamstrings",
|
|
"obliques"
|
|
],
|
|
"equipment": [
|
|
"Dumbbell"
|
|
],
|
|
"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": [
|
|
"core",
|
|
"hip adductors"
|
|
],
|
|
"equipment": [
|
|
"Yoga Mat"
|
|
],
|
|
"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": [
|
|
"glutes",
|
|
"quads"
|
|
],
|
|
"equipment": [
|
|
"Yoga Mat"
|
|
],
|
|
"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": [
|
|
"upper back",
|
|
"rotator cuff"
|
|
],
|
|
"equipment": [
|
|
"Wall"
|
|
],
|
|
"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": [
|
|
"glutes",
|
|
"quads",
|
|
"hip flexor"
|
|
],
|
|
"equipment": [
|
|
"Yoga Mat"
|
|
],
|
|
"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": {
|
|
"id": 1047,
|
|
"muscles": [
|
|
"glutes",
|
|
"quads",
|
|
"hip flexor"
|
|
],
|
|
"equipment": [
|
|
"Yoga Mat"
|
|
],
|
|
"audio_url": "/media/exercise_audio/Crescent_Lunge.m4a",
|
|
"video_url": "/media/exercise_videos/Crescent_Lunge.mp4",
|
|
"created_at": "2023-06-11T22:50:19.216834Z",
|
|
"updated_at": "2023-06-11T22:50:19.216840Z",
|
|
"name": "Crescent Lunge",
|
|
"description": "",
|
|
"side": "right_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": "2023-06-14T13:28:52.948594Z"
|
|
},
|
|
{
|
|
"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": "2023-06-14T13:28:52.948713Z"
|
|
}
|
|
],
|
|
"registered_user": [
|
|
{
|
|
"id": 1,
|
|
"first_name": "test1_fist",
|
|
"last_name": "test1_last",
|
|
"image": "",
|
|
"nick_name": null
|
|
}
|
|
]
|
|
}
|