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[
{
"key": "fitnesslightwalking",
"name": "Walking 30 minutes",
"description": "",
"video": "",
"image": "/images/fitness/walking.jpg"
},
{
"key": "fitnesslightcycling",
"name": "Cycling 30 minutes",
"description": "",
"video": "",
"image": "/images/fitness/cycling.jpg"
},
{
"key": "fitnesslightrowing",
"name": "Rowing 30 minutes",
"description": "",
"video": "",
"image": "/images/fitness/rowing.jpg"
},
{
"key": "fitnesslightswimming",
"name": "Swimming 30 minutes",
"description": "",
"video": "",
"image": "/images/fitness/swimming.jpg"
},
{
"key": "fitnessmoderatetreadmill",
"name": "30 minutes on the treadmill",
"description": "",
"video": "",
"image": "/images/fitness/treadmill.jpg"
},
{
"key": "fitnessmoderatecycling",
"name": "Cycling 8 minutes ON followed by 4 minutes rest (repeat 3 times)",
"description": "",
"video": "",
"image": "/images/fitness/cycling.jpg"
},
{
"key": "fitnessmoderaterowing",
"name": "1000 metres on the rower",
"description": "",
"video": "",
"image": "/images/fitness/rowing.jpg"
},
{
"key": "fitnessmoderaterunning",
"name": "Running for 2 minutes and then walking for 1 minute (repeat 10 times)",
"description": "",
"video": "",
"image": "/images/fitness/running.jpg"
},
{
"key": "fitnesshardcycling1",
"name": "Cycling 8 seconds fast, 12 seconds rest (repeat 60 times)",
"description": "",
"video": "",
"image": "/images/fitness/cycling.jpg"
},
{
"key": "fitnesshardcycling2",
"name": "Cycling 2.5 minutes fast, 5 minutes rest (repeat 8 times)",
"description": "",
"video": "",
"image": "/images/fitness/cycling.jpg"
},
{
"key": "fitnesshardrowing",
"name": "500 metres on the rower, 2 minutes rest (repeat twice)",
"description": "",
"video": "",
"image": "/images/fitness/rowing.jpg"
},
{
"key": "fitnesshardtreadmill",
"name": "Treadmill 30 seconds fast, 30 seconds rest (repeat 20 times)",
"description": "",
"video": "",
"image": "/images/fitness/treadmill.jpg"
},
{
"key": "1/4barbellbacksquat",
"name": "1/4 Barbell Back Squat",
"description": "",
"video": "243944054",
"image": "668209793"
},
{
"key": "abcycle",
"name": "Ab Cycle",
"description": "",
"video": "243761847",
"image": "667982739"
},
{
"key": "abrollout",
"name": "Ab Rollout",
"description": "",
"video": "243761960",
"image": "667982849"
},
{
"key": "bandedpunches",
"name": "Banded Punches",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbellbenchpress",
"name": "Barbell Bench Press",
"description": "",
"video": "243763758",
"image": "667985167"
},
{
"key": "barbellfrontsquat",
"name": "Barbell Front Squat",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbellbacksquat",
"name": "Barbell Back Squat",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbellhipthrust",
"name": "Barbell Hip Thrust",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbelljumpsquat",
"name": "Barbell Jump Squat",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbellsquat",
"name": "Barbell Squat",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbelldeadlift",
"name": "Barbell Deadlift",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbelllunge",
"name": "Barbell Lunge",
"description": "",
"video": "",
"image": ""
},
{
"key": "barbellpushpress",
"name": "Barbell Push Press",
"description": "",
"video": "243762322",
"image": "667983292"
},
{
"key": "bridge",
"name": "Glute Bridge {{reps}}",
"description": "",
"video": "243762322",
"image": "667982511"
},
{
"key": "dumbbellsplitjerk",
"name": "Dumbbell Split Jerk",
"description": "",
"video": "243760178",
"image": "667980674"
},
{
"key": "barbellstepups",
"name": "Barbell Step-Ups",
"description": "",
"video": "",
"image": ""
},
{
"key": "bentoverbarbellrows",
"name": "Bent Over Barbell Rows",
"description": "",
"video": "",
"image": ""
},
{
"key": "bentoverdumbbellrows",
"name": "Bent Over Dumbbell Rows",
"description": "",
"video": "243760291",
"image": "667980785"
},
{
"key": "bentoverrow",
"name": "Bent Over Row",
"description": "",
"video": "243760291",
"image": "667980785"
},
{
"key": "boxjumps",
"name": "Box Jumps",
"description": "",
"video": "243761049",
"image": "667981818"
},
{
"key": "cablerow",
"name": "Standing Band/Cable Row {{reps}}",
"description": "",
"video": "243763093",
"image": "667984322"
},
{
"key": "cardio",
"name": "Cardio of choice (2 mins)",
"description": "",
"video": "",
"image": "/images/fitness/rowing.jpg"
},
{
"key": "chinups",
"name": "Chin-Ups",
"description": "",
"video": "243759920",
"image": "667980331"
},
{
"key": "cleanpull",
"name": "Clean Pull",
"description": "",
"video": "243762274",
"image": "667983233"
},
{
"key": "clean",
"name": "Clean",
"description": "",
"video": "243762138",
"image": "667983045"
},
{
"key": "crunches",
"name": "Crunches",
"description": "",
"video": "243761353",
"image": "667982153"
},
{
"key": "declinepushups",
"name": "Decline Push-Ups",
"description": "",
"video": "243763566",
"image": "667984930"
},
{
"key": "dips",
"name": "Dips",
"description": "",
"video": "243763489",
"image": "667984833"
},
{
"key": "donkeykicks",
"name": "Donkey Kicks",
"description": "",
"video": "243761807",
"image": "667982677"
},
{
"key": "dumbbellbenchpress",
"name": "Dumbbell Bench Press",
"description": "",
"video": "243760041",
"image": "667980475"
},
{
"key": "dumbbellcalfraises",
"name": "Dumbbell Calf Raises",
"description": "",
"video": "243760621",
"image": "667981247"
},
{
"key": "dumbbellfrontsquat",
"name": "Dumbbell Front Squat",
"description": "",
"video": "243760343",
"image": "667980867"
},
{
"key": "dumbbelljumpsquat",
"name": "Dumbbell Jump Squat",
"description": "",
"video": "243760488",
"image": "667981056"
},
{
"key": "dumbbelllunge",
"name": "Dumbbell Lunges",
"description": "",
"video": "243760683",
"image": "667981468"
},
{
"key": "dumbbellpushpress",
"name": "Dumbbell Push Press",
"description": "",
"video": "243943980",
"image": "668209700"
},
{
"key": "dumbbellsquat",
"name": "Dumbbell Squat",
"description": "",
"video": "243763049",
"image": "667984254"
},
{
"key": "dumbbellstepups",
"name": "Dumbbell Step-Ups",
"description": "",
"video": "243760240",
"image": "667980695"
},
{
"key": "dumbbellseatedcalfraises",
"name": "Dumbbell Seated Calf Raises",
"video": "243763432",
"image": "667984748"
},
{
"key": "barbellshoulderpress",
"name": "Barbell Shoulder Press",
"description": "",
"video": "243760838",
"image": "667981596"
},
{
"key": "elevatedclappushups",
"name": "Elevated Clap Push Ups",
"description": "",
"video": "243763566",
"image": "667984930"
},
{
"key": "explosiveburpees",
"name": "Explosive Burpees",
"description": "",
"video": "243943802",
"image": "668209501"
},
{
"key": "foamrolling",
"name": "Foam Rolling (2 mins)",
"description": "",
"video": "243762769",
"image": "667983857"
},
{
"key": "flatbarbellbenchpress",
"name": "Flat Barbell Bench Press",
"description": "",
"video": "243763724",
"image": "667985094"
},
{
"key": "flatclosegripbenchpress",
"name": "Flat Close Grip Bench Press",
"description": "",
"video": "243763724",
"image": "667985094"
},
{
"key": "flatdumbbellbenchpress",
"name": "Flat Dumbbell Bench Press",
"description": "",
"video": "243760041",
"image": "667980475"
},
{
"key": "floorsinglearmdumbbellpress",
"name": "Floor Single Arm Dumbbell Press",
"description": "",
"video": "243763346",
"image": "667984639"
},
{
"key": "inclinedumbellbenchpress",
"name": "Incline Dumbell Bench Press",
"description": "",
"video": "243763675",
"image": "667985063"
},
{
"key": "halfkneelinghipflexorstretch",
"name": "Half-Kneeling Hip Flexor Stretch",
"description": "",
"video": "243942907",
"image": "668208285"
},
{
"key": "hangclean",
"name": "Hang Clean",
"description": "",
"video": "243762138",
"image": "667983045"
},
{
"key": "hangsnatch",
"name": "Hang Snatch",
"description": "",
"video": "243762223",
"image": "667983170"
},
{
"key": "jumplunge",
"name": "Jump Lunge",
"description": "",
"video": "243943895",
"image": "668209588"
},
{
"key": "kettlebellsquat",
"name": "Kettlebell Squat",
"description": "",
"video": "243759662",
"image": "667980078"
},
{
"key": "kettlebellswing",
"name": "Kettlebell Swing",
"description": "",
"video": "243759797",
"image": "667980148"
},
{
"key": "kneelinghipflexorstretch",
"name": "Kneeling Hip Flexor Stretch {{reps}}",
"description": "",
"video": "243942907",
"image": "668208285"
},
{
"key": "kneelingthoracicextension",
"name": "Kneeling Thoriacic Extension {{reps}}",
"description": "",
"video": "243763117",
"image": "667984353"
},
{
"key": "kneetowall",
"name": "Knee To Wall {{reps}}",
"description": "",
"video": "243763219",
"image": "667984485"
},
{
"key": "legpress",
"name": "Leg Press",
"description": "",
"video": "243763252",
"image": "667984519"
},
{
"key": "lightwalking",
"name": "Light Walking (2 mins)",
"description": "",
"video": "",
"image": "/images/fitness/treadmill.jpg"
},
{
"key": "lunge",
"name": "Lunge {{reps}}",
"video": "243761138",
"image": "667981903"
},
{
"key": "lyinglowerbacktorsostretch",
"name": "Lying Lower Back and Torso Stretch",
"video": "243762988",
"image": "667984175"
},
{
"key": "lyingglutealstretch",
"name": "Lying Gluteal Stretch",
"video": "243762938",
"image": "667984128"
},
{
"key": "mbhorizontalthrow",
"name": "Medicine Ball Horizontal Throw",
"description": "",
"video": "243943385",
"image": "668208897"
},
{
"key": "mboverheadthrow",
"name": "Medicine Ball Overhead Throw",
"video": "243759474",
"image": "667979777"
},
{
"key": "mbslams",
"name": "Medicine Ball Slams",
"description": "",
"video": "243943900",
"image": "668209593"
},
{
"key": "militarypress",
"name": "Military Press",
"description": "",
"video": "243760781",
"image": "667981713"
},
{
"key": "narrowhandpushups",
"name": "Narrow Hand Push Ups",
"description": "",
"video": "243761894",
"image": "667982789"
},
{
"key": "openbooks",
"name": "Open Books {{reps}}",
"description": "",
"video": "243762864",
"image": "667983960"
},
{
"key": "pinfrontsquat",
"name": "Pin Front Squat",
"description": "",
"video": "",
"image": ""
},
{
"key": "pullups",
"name": "Pull-Ups",
"description": "",
"video": "243759984",
"image": "667980407"
},
{
"key": "pushups",
"name": "Push-Ups",
"description": "",
"video": "243761721",
"image": "667982643"
},
{
"key": "pushupsweighted",
"name": "Push-Ups (Weighted)",
"description": "",
"video": "243761721",
"image": "667982643"
},
{
"key": "pushupclap",
"name": "Push-Up Clap",
"description": "",
"video": "243763388",
"image": "667984701"
},
{
"key": "reversecrunch",
"name": "Reverse Crunch",
"description": "",
"video": "243943741",
"image": "668209371"
},
{
"key": "seatedbarbellcurls",
"name": "Seated Barbell Curls",
"description": "",
"video": "",
"image": ""
},
{
"key": "seateddumbbellcurl",
"name": "Seated Dumbbell Curl",
"description": "",
"video": "243763625",
"image": "667984983"
},
{
"key": "seatedcalfraises",
"name": "Seated Calf Raises",
"video": "243763432",
"image": "667984748"
},
{
"key": "seatedgoodmorning",
"name": "Seated Good Morning",
"description": "",
"video": "",
"image": ""
},
{
"key": "seatedoverheadbarbellpress",
"name": "Seated Overhead Barbell Press",
"description": "",
"video": "",
"image": ""
},
{
"key": "seatedoverheaddumbbellpress",
"name": "Seated Overhead Dumbbell Press",
"description": "",
"video": "243760105",
"image": "667980552"
},
{
"key": "seatedrow",
"name": "Seated Row",
"description": "",
"video": "243763838",
"image": "667985255"
},
{
"key": "singlearmbenchsupportedrow",
"name": "Single Arm Bench Supported Row",
"description": "",
"video": "243763797",
"image": "667985208"
},
{
"key": "singlearmbentoverrow",
"name": "Single Arm Bent Over Row",
"description": "",
"video": "243759303",
"image": "667979540"
},
{
"key": "singlelegboxsquat",
"name": "Single Leg Box Squat",
"description": "",
"video": "",
"image": ""
},
{
"key": "singlelegboxjump",
"name": "Single Leg Box Jump",
"description": "",
"video": "",
"image": ""
},
{
"key": "singlelegdepthjump",
"name": "Single Leg Explosive Jump",
"description": "",
"video": "243759613",
"image": "667979908"
},
{
"key": "singleleghipthrust",
"name": "Single Leg Hip Thrust",
"description": "",
"video": "243761593",
"image": "667982404"
},
{
"key": "singlelegswissballhamstringcurl",
"name": "Single Leg Swiss Ball Hamstring Curl",
"description": "",
"video": "243762074",
"image": "667983041"
},
{
"key": "supinehamstringslides",
"name": "Supine Hamstring Slides",
"description": "",
"video": "243763301",
"image": "667984591"
},
{
"key": "snatch",
"name": "Snatch",
"description": "",
"video": "243762161",
"image": "667983099"
},
{
"key": "squatjump",
"name": "Squat Jump",
"description": "",
"video": "",
"image": ""
},
{
"key": "squat",
"name": "Squats {{reps}}",
"description": "",
"video": "243763049",
"image": "667984254"
},
{
"key": "standingbarbellcurl",
"name": "Standing Barbell Curl",
"description": "",
"video": "",
"image": ""
},
{
"key": "standingcalfraises",
"name": "Standing Calf Raises",
"description": "",
"video": "243760415",
"image": "667980964"
},
{
"key": "standingcalfstretch",
"name": "Standing Calf Stretch",
"description": "",
"video": "243943590",
"image": "668209136"
},
{
"key": "standingpecstretch",
"name": "Standing Pectoral Stretch",
"description": "",
"video": "243763167",
"image": "667984415"
},
{
"key": "standingdumbbellcurl",
"name": "Standing Dumbbell Curl",
"description": "",
"video": "243944252",
"image": "668209967"
},
{
"key": "standingoverheadbarbellpress",
"name": "Standing Overhead Barbell Press",
"description": "",
"video": "",
"image": ""
},
{
"key": "standingoverheaddumbbellpress",
"name": "Standing Overhead Dumbbell Press",
"description": "",
"video": "243944150",
"image": "668209894"
},
{
"key": "standingcablerow",
"name": "Standing Cable Row",
"description": "",
"video": "243763093",
"image": "667984322"
},
{
"key": "stepups",
"name": "Step-Ups",
"description": "",
"video": "243760562",
"image": "667981167"
},
{
"key": "straightarmpulldown",
"name": "Straight Arm Pulldown",
"description": "",
"video": "243943196",
"image": "668208626"
},
{
"key": "tbarrows",
"name": "T-Bar Rows",
"description": "",
"video": "243943470",
"image": "668209058"
},
{
"key": "trxrow",
"name": "TRX Row",
"description": "",
"video": "243759836",
"image": "667980261"
},
{
"key": "therabandfooteversion",
"name": "Theraband Foot Eversion",
"description": "",
"video": "243759238",
"image": "667979474"
},
{
"key": "calfroll",
"name": "Calf Roll",
"description": "While seated, place roller underneath your lower leg with other leg placed on the floor. Place hand on side beside you aand press down to raise hips off the floor. Roller from below the knee to above the ankle. Repeat on opposite leg",
"video": "243762364",
"image": "667983391"
},
{
"key": "glutesroll",
"name": "Glute Roll",
"description": "Sit with your butt on top of a foam roller. Bend your knees, and then cross one leg so that the ankle is over the knee. Shift your weight to the side of the crossed leg, rolling over your glutes until you feel tension. Repeat on opposite side.",
"video": "243762712",
"image": "667983771"
},
{
"key": "groinroll",
"name": "Groin Roll",
"description": "Lie face down with one leg on top of the roller so it's against your inner thigh. Roll over the area between your hip and knee. Repeat on opposite leg.",
"video": "243762618",
"image": "667983649"
},
{
"key": "hamstringroll",
"name": "Hamstring Roll",
"description": "While seated, extend your legs over roller so that it is positioning on the back of the upper legs. Place your hands to the side or behind you to help support your weight. Using your hands, lift hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching. Roll over the foam from below the hip to above the back of the knee. Repeat on opposite leg.",
"video": "243762449",
"image": "667983505"
},
{
"key": "itbandroll",
"name": "IT Band Roll",
"description": "Lie on your side with bottom leg placed onto roller between the hip and the knee and top leg crossed in front of you. Roll your leg over the foam from your hip to your knee. Repeat on opposite leg.",
"video": "243762515",
"image": "667983523"
},
{
"key": "latsroll",
"name": "Lat Roll",
"description": "While lying on the floor, place a foam roller under your back and to one side, just behind your armpit. Keep the arm of the side being stretched to your side as you shift your weight onto your lats, keeping your upper body off of the ground. Repeat on ",
"video": "243762660",
"image": "667983731"
},
{
"key": "lowerbackroll",
"name": "Lower Back Roll",
"description": "In a seated position, place a foam roller under your lower back. Cross your arms in front of you and protract your shoulders. Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now roll over back and forward, keeping your weight off of the spine and on the muscles to one side of it. Roll over your lower back. Repeat on the other side.",
"video": "243762769",
"image": "667983857"
},
{
"key": "quadricepsroll",
"name": "Quadricep Roll",
"description": "Lie face-down on the floor with your weight supported by your hands or forearms. Place a roller underneath one leg and keep that foot off the ground. Shifting as much weight onto the leg to be stretched as is tolerable, roll from above the knee to below the hip. Repeat on opposite side.",
"video": "243762548",
"image": "667983598"
},
{
"key": "upperbackroll",
"name": "Upper Back Roll",
"description": "Lie down with your back on the floor. Place roller underneath your upper back. Raise your hips off the ground, placing weight onto roller.",
"video": "243762898",
"image": "667984033"
},
{
"key": "vacuum",
"name": "Vacuuming",
"description": "",
"video": "243763023",
"image": "667984245"
}
]