consumerportal/assets/data/sports/workouts.json

mydna Custimised for you

[
  {
    "key": "musclegeneral",
    "name": "Muscle General",
    "sessions": [
      ["dumbbellsquat", "pullups", "stepups", "flatdumbbellbenchpress", "seatedcalfraises", "seatedoverheaddumbbellpress", "standingdumbbellcurl", "dips", "abrollout"],
      ["dumbbellfrontsquat", "chinups", "singleleghipthrust", "inclinedumbellbenchpress", "standingcalfraises", "standingoverheaddumbbellpress", "seateddumbbellcurl", "flatclosegripbenchpress", "reversecrunch"]
    ]
  },
  {
    "key": "muscleupper",
    "name": "Muscle Upper",
    "sessions": [
      ["pullups", "bentoverdumbbellrows", "flatdumbbellbenchpress", "declinepushups", "seatedoverheaddumbbellpress", "dips", "standingdumbbellcurl", "abrollout"],
      ["chinups", "tbarrows", "pushupsweighted", "dumbbellbenchpress", "standingoverheaddumbbellpress", "flatclosegripbenchpress", "seateddumbbellcurl", "reversecrunch"]
    ]
  },
  {
    "key": "musclelower",
    "name": "Muscle Lower",
    "sessions": [
      ["stepups", "dumbbellsquat", "donkeykicks", "seatedcalfraises", "therabandfooteversion", "abrollout", "crunches"],
      ["dumbbelllunge", "dumbbellfrontsquat", "barbelldeadlift", "standingcalfraises", "dumbbellstepups", "reversecrunch", "abcycle"]
    ]
  },
  {
    "key": "powerbeginner",
    "name": "Power",
    "sessions": [
      ["boxjumps", "explosiveburpees", "barbellpushpress", "1/4barbellbacksquat", "mbhorizontalthrow", "mbslams"],
      ["mbslams", "squatjump", "dumbbellpushpress", "jumplunge", "mboverheadthrow", "barbellbenchpress"]
    ]
  },
  {
    "key": "poweradvanced",
    "name": "Power",
    "sessions": [
      ["hangclean", "snatch", "cleanpull", "boxjumps", "kettlebellsquat", "pushupclap"],
      ["clean", "hangsnatch", "dumbbellsplitjerk", "singlelegdepthjump", "dumbbelljumpsquat", "trxrow"]
    ]
  },
  {
    "key": "strength",
    "name": "Strength",
    "sessions": [
      ["barbellbacksquat", "kettlebellswing", "dumbbellcalfraises", "chinups", "militarypress", "bentoverrow", "barbellbenchpress"],
      ["singlelegboxsquat", "singleleghipthrust", "dumbbellseatedcalfraises", "straightarmpulldown", "barbellshoulderpress", "singlearmbenchsupportedrow", "pushups"]
    ]
  },
  {
    "key": "strengthupper",
    "name": "Strength Upper",
    "sessions": [
      ["chinups", "militarypress", "bentoverrow", "barbellbenchpress", "singlearmbenchsupportedrow", "floorsinglearmdumbbellpress"],
      ["straightarmpulldown", "barbellshoulderpress", "seatedrow", "pushups", "singlearmbentoverrow", "narrowhandpushups"]
    ]
  },
  {
    "key": "strengthlower",
    "name": "Strength Lower",
    "sessions": [
      ["barbellbacksquat", "kettlebellswing", "singlelegswissballhamstringcurl", "stepups", "dumbbelllunge", "dumbbellcalfraises"],
      ["singlelegboxsquat", "singleleghipthrust", "supinehamstringslides", "legpress", "dumbbelllunge", "dumbbellseatedcalfraises"]
    ]
  },
  {
    "key": "fitnesslight",
    "name": "Fitness Light",
    "sessions": [[
      "fitnesslightwalking",
      "fitnesslightcycling",
      "fitnesslightrowing",
      "fitnesslightswimming"
    ]]
  },
  {
    "key": "fitnessmoderate",
    "name": "Fitness Moderate",
    "sessions": [[
      "fitnessmoderatecycling",
      "fitnessmoderatetreadmill",
      "fitnessmoderaterunning",
      "fitnessmoderaterowing"
    ]]
  },
  {
    "key": "fitnesshard",
    "name": "Fitness Hard",
    "sessions": [[
      "fitnesshardcycling1",
      "fitnesshardcycling2",
      "fitnesshardrowing",
      "fitnesshardtreadmill"
    ]]
  },
  {
    "key": "recovery",
    "name": "Recovery",
    "sessions": [
      ["upperbackroll", "calfroll", "groinroll", "itbandroll", "hamstringroll", "quadricepsroll", "latsroll", "glutesroll", "lowerbackroll"]
    ]
  },
  {
    "key": "rest",
    "name": "Rest",
    "sessions": [
      []
    ]
  },
  {
    "key": "warmupgood",
    "name": "Good Injury Risk Genes",
    "reps": "10",
    "sessions": [
      ["cardio", "kneelinghipflexorstretch", "kneelingthoracicextension", "cablerow", "squat"]
    ]
  },
  {
    "key": "warmupbad",
    "name": "Bad Injury Risk Genes",
    "reps": "15",
    "sessions": [
      ["cardio", "foamrolling", "kneelinghipflexorstretch", "kneelingthoracicextension", "openbooks", "kneetowall", "bridge", "cablerow", "lunge", "squat"]
    ]
  },
  {
    "key": "cooldowngood",
    "name": "Cool Down",
    "sessions": [
      ["lyingglutealstretch", "halfkneelinghipflexorstretch"]
    ]
  },
  {
    "key": "cooldownbad",
    "name": "Cool Down",
    "sessions": [
      ["lightwalking", "lyingglutealstretch", "halfkneelinghipflexorstretch", "lyinglowerbacktorsostretch", "standingcalfstretch", "standingpecstretch"]
    ]
  }
]