{"success":true,"items":[{"id":101,"name":"Hollow Hold","muscles":"Obliquus externus abdominis, Rectus abdominis","equipment":"Gym mat, none (bodyweight exercise)","instruction":"Get on a mat and lie on your back. Contract your abs, stretch your arms and legs and raise them (your head and shoulders are also be raised). Make sure your lower back remains in contact with the mat.","video_url":"","default_sets":3,"default_reps":12},{"id":100,"name":"High Pull","muscles":"Anterior deltoid, Gluteus maximus","equipment":"","instruction":"Use a light barbell, perform explosive lift up starting from underneath knee cap level. Lift\/raise explosively using hips, at shoulder level. Tempo: 2111","video_url":"","default_sets":3,"default_reps":12},{"id":99,"name":"Hip Thrust","muscles":"Gluteus maximus","equipment":"Barbell, Bench","instruction":"The bar should go directly on your upper thigh, directly below your crotch. Your feet should be directly under your knees. Push your hips up so that you form a straight line from your knees to your shoulders. Use a pad for comfort.","video_url":"","default_sets":3,"default_reps":12},{"id":98,"name":"Hercules Pillars","muscles":"Biceps brachii, Brachialis, Triceps brachii, Anterior deltoid","equipment":"","instruction":"Grab two cables stand in the middle so both have tension and hold","video_url":"","default_sets":3,"default_reps":12},{"id":97,"name":"Hip Raise, Lying","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Lying down on your back, with your feet flat on the floor. Raise your hips up evenly as high as you can and hold for as long as you can.","video_url":"","default_sets":3,"default_reps":12},{"id":96,"name":"Hand Grip","muscles":"","equipment":"","instruction":"chrome Hand Flex Grip to build up forearms muscles","video_url":"","default_sets":3,"default_reps":12},{"id":95,"name":"Bus Drivers","muscles":"Anterior deltoid","equipment":"","instruction":"Sitting with a Weight Plate, used as wheel, in both hands; raised slightly below eye level","video_url":"","default_sets":3,"default_reps":12},{"id":94,"name":"High Knee Jumps","muscles":"Biceps femoris, Gastrocnemius, Quadriceps femoris, Soleus, Obliquus externus abdominis, Rectus abdominis, Serratus anter","equipment":"","instruction":"Start with legs slightly wider than shoulder width Drop into a bodyweight squat As you hit the bottom of the squat, explode upwards into a jump while simultaneously tucking your knees into your chest midflight. Remain tucked until the apex of your jump. Land on both feet, making sure your knees are not locked so as to avoid excessive strain upon your joints. Collect yourself into the next rep as quickly but under control as possible.","video_url":"","default_sets":1,"default_reps":20},{"id":93,"name":"Hyperextensions","muscles":"Trapezius","equipment":"","instruction":"Lie on the hyperextension pillow with your navel at the front edge, allowing your upper body to hang freely. Tighten all your back muscles and raise your torso until you're horizontal, but no higher. Lower yourself slowly, maintaining a steady flow of muscles.","video_url":"","default_sets":3,"default_reps":12},{"id":92,"name":"Dumbbells on Scott Machine","muscles":"Biceps brachii","equipment":"","instruction":"Perform with controlled movement and full range of motion.","video_url":"","default_sets":3,"default_reps":12},{"id":91,"name":"Machine chest fly","muscles":"Pectoralis major","equipment":"","instruction":"seated machine, straight back, slow exercise","video_url":"","default_sets":3,"default_reps":12},{"id":90,"name":"Reverse EZ Bar Cable Curls","muscles":"Biceps brachii","equipment":"SZ-Bar","instruction":"Standing in front of cable tower using a SZ Bar","video_url":"","default_sets":3,"default_reps":12},{"id":89,"name":"Facepull","muscles":"Trapezius","equipment":"","instruction":"Attach a rope to a pulley station set at about chest level. Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward) stance. Bend the knees slightly for a stable base. Retract the scapulae (squeeze your partner's finger with your shoulder blades) and pull the center of the rope slightly up towards the face. A good cue is to think about pulling the ends of the rope apart, not just pulling back. As you near your face, externally rotate so your knuckles are facing the ceiling. Hold for one second at the top position and slowly lower.","video_url":"","default_sets":3,"default_reps":12},{"id":88,"name":"Chin Up","muscles":"","equipment":"Pull-up bar","instruction":"The chin-up (also known as a chin or chinup) is a strength training exercise. People frequently do this exercise with the intention of strengthening muscles such as the latissimus dorsi and biceps, which extend the shoulder and flex the elbow, respectively. In this maneuver, the palms are faced towards the body. It is a form of pull-up in which the range of motion is established in relation to a person's chin.","video_url":"","default_sets":3,"default_reps":12},{"id":87,"name":"Deadbug","muscles":"","equipment":"","instruction":"Lie on your back, with your hips and knees bent to 90\u00c2\u00b0. Raise both arms toward the ceiling. Pull your lower back to the floor to eliminate the gap. Start by pressing one leg out, and tapping the heel to the floor. \"As you extend one leg, exhale as much as you can, keeping your lower back glued to the floor,\" Dunham says. When you can\u00e2\u20ac\u2122t exhale any more, pull your knee back to the starting position. Make this more difficult by holding weight in your hands, or by lowering opposite arm and leg.","video_url":"","default_sets":3,"default_reps":12},{"id":86,"name":"Cable Woodchoppers","muscles":"Obliquus externus abdominis","equipment":"","instruction":"Set cable pulley slightly lower than chest height. Keep body facing forward with hips stable. Grab the pulley handle, fully extend your arms and bring your arms forward and across your body. Hold for 1 second at the end of the movement and slowly return to starting position.","video_url":"","default_sets":3,"default_reps":12},{"id":85,"name":"Cycling","muscles":"Obliquus externus abdominis, Trapezius, Biceps femoris, Brachialis, Gluteus maximus, Latissimus dorsi, Quadriceps femori","equipment":"none (bodyweight exercise)","instruction":"Cycling, also called bicycling or biking, is the use of bicycles for transport, recreation, exercise or sport. People engaged in cycling are referred to as cyclists, bicyclists, or bikers. Apart from two-wheeled bicycles, cycling also includes the riding of unicycles, tricycles, quadracycles, recumbent and similar human-powered vehicles.","video_url":"","default_sets":1,"default_reps":20},{"id":84,"name":"Deadhang","muscles":"","equipment":"","instruction":"Deadhang performed on an edge either with or without added weight (adujst edge or weight to adjust difficulty)","video_url":"","default_sets":3,"default_reps":12},{"id":83,"name":"Cross-Bench Dumbbell Pullovers","muscles":"Latissimus dorsi, Pectoralis major, Serratus anterior","equipment":"Dumbbell","instruction":"Grasp a moderately weighted dumbbell so your palms are flat against the underside of the top plates and your thumbs are around the bar. Lie on your back across a flat bench so only your upper back and shoulders are in contact with the bench. Your feet should be set about shoulder-width apart and your head should hang slightly downward. With the dumbbell supported at arm's length directly about your chest, bend your arms about 15 degrees and keep them bent throughout the movement. Slowly lower the dumbbell backward and downward in a semicircle arc to as low a position as is comfortably possible. Raise it slowly back along the same arc to the starting point, and repeat for the required number of repetitions.","video_url":"","default_sets":3,"default_reps":12},{"id":82,"name":"Chest Press","muscles":"Pectoralis major","equipment":"","instruction":"Adjust the seat height so that the grips are parallel to your chest. Use your legs to push the foot forward pedal. Bring the handles to the start position. Keep your back in contact with the back pad, press outwards. Press the handles away from your chest and exhale. Allow the handles to come in gently until they reach your chest. Allow the handles to return to your chest as you inhale.","video_url":"","default_sets":3,"default_reps":12},{"id":81,"name":"Burpees","muscles":"","equipment":"","instruction":"Jump, lay down on your chest, do a pushup then jump, repeat","video_url":"","default_sets":3,"default_reps":12},{"id":80,"name":"Smith Machine Slight Incline Press","muscles":"Pectoralis major","equipment":"","instruction":"* Execution * Start position: Unrack the bar and hold it above your upper chest with arms fully extended. Keep your shoulder blades retracted and pressed into the bench . Lowering phase (eccentric): Slowly bring the bar down to just below your collarbone or upper chest. Maintain control \u00e2\u20ac\u201d don\u00e2\u20ac\u2122t bounce the bar. Pressing phase (concentric): Push the bar upward in a straight line until your arms are fully extended. Focus on squeezing your upper chest at the top. Lock and repeat: Complete your reps, then safely rack the bar back into the hooks.","video_url":"","default_sets":3,"default_reps":12},{"id":79,"name":"Reverse Preacher Curl (Close Grip)","muscles":"Biceps brachii","equipment":"SZ-Bar","instruction":"Sitting reverse on a Biceps Bench with a close grip","video_url":"","default_sets":3,"default_reps":12},{"id":78,"name":"Nordic Curl","muscles":"Biceps femoris, Gluteus maximus","equipment":"","instruction":"The Nordic hamstring curl is one of the best lower-body exercises to build posterior leg strength, improve knee health, and prevent injury.","video_url":"","default_sets":3,"default_reps":12},{"id":77,"name":"Right levator scapulae stretch","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Start standing up or sitting down. Turn your head to the right, around 45 degrees or just above your nipple. Place your left hand behind your back or sit on it. Take your right hand and use it to hold the back of your head. Lean your head down slightly. Steps: After assuming the starting position, press your head against your right hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.","video_url":"","default_sets":3,"default_reps":12},{"id":76,"name":"Left levator scapulae stretch","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Start standing up or sitting down. Turn your head to the left, around 45 degrees or just above your nipple. Place your right hand behind your back or sit on it. Take your left hand and use it to hold the back of your head. Lean your head down slightly. Steps: After assuming the starting position, press your head against your left hand with slight force. Your hand should press back with equal force, so that your head doesn't move. Hold this position.","video_url":"","default_sets":3,"default_reps":12},{"id":75,"name":"Right neck stretch","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight. Steps: Tilt your head to the side. Take the hand closer to your head and use it to grab your head from the other side. Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still. Maintain this tension until the end of the exercise.","video_url":"","default_sets":3,"default_reps":12},{"id":74,"name":"Left neck stretch","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight. Steps: Tilt your head to the side. Take the hand closer to your head and use it to grab your head from the other side. Push with your hand against your head and with your head against your hand so that the forces balance out and your head stays still. Maintain this tension until the end of the exercise.","video_url":"","default_sets":3,"default_reps":12},{"id":73,"name":"Backward shoulder rotation","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight. Steps: Place your hands on your shoulders. Repeatedly rotate both shoulder joints in a circular motion at a moderate pace.","video_url":"","default_sets":3,"default_reps":12},{"id":72,"name":"Forward shoulder rotation","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight. Steps: Place your hands on your shoulders. Repeatedly rotate both shoulder joints in a circular motion at a moderate pace.","video_url":"","default_sets":3,"default_reps":12},{"id":71,"name":"High plank","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Get into the high plank position:your hands and toes should be touching the ground, your back, arms and legs should be straight.To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight. Steps: Maintain the starting position for the entire duration of the exercise.","video_url":"","default_sets":3,"default_reps":12},{"id":70,"name":"Reverse lunges","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand straight, feet hip-width apart. Steps: Step backward with one leg so it can bend comfortably to a 90 degree angle. Slowly bend both knees to form 90 degree angles. Return to the starting position. Repeat, alternating legs.","video_url":"","default_sets":3,"default_reps":12},{"id":69,"name":"Backward arm circles","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand tall with your back straight. Steps: Keeping your arms straight, bring them in front of you, raise them over your head, then continue the motion behind your back and down to the initial position. Keep circling your arms as described in step 1.","video_url":"","default_sets":3,"default_reps":12},{"id":68,"name":"Forward arm circles","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand tall with your back straight. Steps: Keeping your arms straight, bring them in front of you, move them down, behind your back, then over your head, and back to the initial position. Keep circling your arms as described in step 1.","video_url":"","default_sets":3,"default_reps":12},{"id":67,"name":"Split squats right","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand with your back straight. Take a large step forward with your right leg. Steps: Bring your pelvis down until you almost touch the floor with your left knee. Bring your pelvis back up. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":66,"name":"Split squats left","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand with your back straight. Take a large step forward with your left leg. Steps: Bring your pelvis down until you almost touch the floor with your right knee. Bring your pelvis back up. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":65,"name":"Bulgarian split squats right","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair. Bend the front knee, balancing with arms until the back knee almost touches the ground. Push back to the starting position and repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":64,"name":"Bulgarian split squats left","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Stand tall in front of a chair and take a large step. Put the upper part of one of your feet on the chair. Bend the front knee, balancing with arms until the back knee almost touches the ground. Push back to the starting position and repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":63,"name":"Side split squats right","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand tall and take a wide lateral stride, just greater than shoulder width. Steps: Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot. Push back to the starting position. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":62,"name":"Side split squats left","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand tall and take a wide lateral stride, just greater than shoulder width. Steps: Bend one knee until your thigh is parallel to the floor. The bent knee must be in line with the foot. Push back to the starting position. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":61,"name":"Lunges","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand with back straight. Steps: Take a large step forward with your left leg. Bring your pelvis down until you almost touch the floor with your right knee. Bring your pelvis back up. Return to the starting position by stepping back. Repeat, switching legs each time.","video_url":"","default_sets":3,"default_reps":12},{"id":60,"name":"Barbell Lunges Walking","muscles":"","equipment":"Barbell","instruction":"Perform with controlled movement and full range of motion.","video_url":"","default_sets":3,"default_reps":12},{"id":59,"name":"Head tilts","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight. Steps: Tilt your head to one side and hold for a bit.2.Return your head to neutral position and hold for a bit. Tilt your head to the other side and hold for a bit. Return your head to neutral position yet again and hold for a bit. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":58,"name":"Alternating bicep curls","muscles":"","equipment":"Dumbbell","instruction":"Starting position: Start standing up with dumbbells in each hand, your back straight and feet hip-width apart. Your arms should be relaxed, pointing down. Your knees should be slightly bent, your abs contracted, and your shoulders down. Steps: Bend one arm at the elbow, bringing the dumbbell up to your shoulder. Your upper arm should remain motionless during this movement. Bring the dumbbell back down until your arm is in its original relaxed position. Repeat, switching arms.","video_url":"","default_sets":3,"default_reps":12},{"id":57,"name":"Back neck stretch","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit upright on a chair or a firm pillow. Steps: Breathe out and tilt your head forward, chin to chest, putting hands behind your head. Use your hands to pull your head down lightly and press against your hands with your head to balance out the force. Hold for a bit. Relax your arms and head, opening up a bit with your shoulders. Keep repeating this from step 2 onward.","video_url":"","default_sets":3,"default_reps":12},{"id":56,"name":"Head turns","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight and shoulders down. Steps: Sit or stand up straight, shoulders dropped. Turn your head to the side as far as possible. Stop when you hit a barrier and hold for 5 seconds. Return to center position and repeat, changing sides.","video_url":"","default_sets":3,"default_reps":12},{"id":55,"name":"Chin tuck","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit or stand with your back straight. Steps: Use fingers on your chin to slowly tuck your chin in, moving your head back to align it with your spine. Hold for 5 seconds. Go back to normal head position and repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":54,"name":"Kettlebell deadlifts","muscles":"","equipment":"Kettlebell","instruction":"Starting position: Stand hip-width apart, with your kettlebell centered between your ankles. Your back should be straight, your head facing forward. Steps: Hinge at the hips and slightly bend at the knees to put your hands on the kettlebell handles. Your back should be straight as you perform the movement. Grab the kettlebell handles, with your hands pushing in opposite directions as if to pull the handle apart. While contacting your abs and glutes, stand straight up. Hinge at the hips again to bring the kettlebell back down, similarly to step 1. Repeat from step 3. Tips: Be sure you're performing the movements correctly, as doing otherwise can lead to injury. For example, do not squat instead of hinging at the hips, do not round your back while reaching for the kettlebell, and do not lean back while standing up.","video_url":"","default_sets":3,"default_reps":12},{"id":53,"name":"Child's pose","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Start on all fours, knees, toes, and hands touching the ground. Your two big toes should be touching. Steps: Move your knees so that they're about hip-width apart. On an exhale, move your pelvis back to sit on your heels. Your hands should still be touching the ground. Relax your upper body, lowering your forehead to the floor and letting your hands move forward naturally. Stay in this pose. Tips: To leave the pose, walk your arms back under your shoulders and move your upper body up into a seated position.","video_url":"","default_sets":3,"default_reps":12},{"id":52,"name":"Floor dips","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Sit with your arms behind you, supporting your back.Your fingers should point forward.Your knees should be bent, feet together. Steps: Raise your hips off the ground, straightening your arms. Bend your elbows, bringing your hips down. Straighten your arms, returning to the previous position. Repeat steps 2 and 3. Notes: The exercise's difficulty depends on how high you bring your hips.","video_url":"","default_sets":3,"default_reps":12},{"id":51,"name":"No push-up burpees","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand straight, feet hip-width apart. Steps: Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight. Keeping your hands on the floor, jump your legs backward into high plank position. Jump your feet forward to return to the squat position. Jump up. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":50,"name":"Reverse Clamshell","muscles":"Gluteus maximus","equipment":"none (bodyweight exercise)","instruction":"Lie on your side with your hips and knees bent, keeping your knees stacked on top of each other. Keep your feet together at first, then keep your knees touching while lifting your top foot upward. Slowly lower the foot back down with control. Move only through the hip and avoid rolling your pelvis backward. The movement should be small, controlled, and focused on hip rotation.","video_url":"","default_sets":3,"default_reps":12},{"id":49,"name":"Single-arm cable pushdown","muscles":"Triceps brachii, Rectus abdominis","equipment":"","instruction":"Single-arm cable pushdown is a unilateral isolation exercise that targets the triceps brachii. By working one arm at a time, it helps correct strength imbalances between sides while also engaging the core for stability. Starting position: Stand facing the cable machine with your feet shoulder-width apart. Attach a single handle to the high pulley. Grab the handle with one hand using an overhand grip (pronated), with your elbow bent at approximately 90\u00c2\u00b0 and tucked close to your body. Keep your core braced and your back straight. Execution: Push the handle downward in a controlled motion by extending your elbow until your arm is fully extended. Hold the contraction for 1 second at the bottom, then slowly return to the starting position.","video_url":"","default_sets":3,"default_reps":12},{"id":48,"name":"Blaze","muscles":"Anterior deltoid, Gluteus maximus, Pectoralis major, Quadriceps femoris, Biceps brachii, Biceps femoris, Latissimus dors","equipment":"Bench, Dumbbell, Kettlebell, none (bodyweight exercise)","instruction":"BLAZE is a full-body HIIT workout. Designed to supercharge your cardio fitness and strength. Delivered in its own purpose-built studio, BLAZE is a unique mix of martial arts, intense cardio and strength training.","video_url":"","default_sets":1,"default_reps":20},{"id":47,"name":"Bent High Pulls","muscles":"Trapezius","equipment":"Dumbbell","instruction":"Bend over slightly while holding two dumbbells. Pull the dumbbells up to your chest, keeping your elbows as high as you can.","video_url":"","default_sets":3,"default_reps":12},{"id":46,"name":"Body-Ups","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Assume a plank position on the ground. You should be supporting your bodyweight on your toes and forearms, keeping your torso straight. Your forearms should be shoulder-width apart. This will be your starting position. Pressing your palms firmly into the ground, extend through the elbows to raise your body from the ground. Keep your torso rigid as you perform the movement. Slowly lower your forearms back to the ground by allowing the elbows to flex. Repeat as needed.","video_url":"","default_sets":3,"default_reps":12},{"id":45,"name":"Leg raises pull up bar","muscles":"Rectus abdominis, Obliquus externus abdominis, Quadriceps femoris","equipment":"Pull-up bar","instruction":"with a firm grip with both hands on the bar, raise your outstretched legs, until you reach a 90\u00c2\u00b0 angle with your torso.","video_url":"","default_sets":3,"default_reps":12},{"id":44,"name":"TRX Rows","muscles":"Anterior deltoid, Biceps brachii, Latissimus dorsi","equipment":"none (bodyweight exercise)","instruction":"This exercise serves as a lead-up to Pull Ups.","video_url":"","default_sets":3,"default_reps":12},{"id":43,"name":"Straight Bar Cable Curls","muscles":"Biceps brachii","equipment":"","instruction":"Standing upright in front of Cable Tower using a straight bar","video_url":"","default_sets":3,"default_reps":12},{"id":42,"name":"Reverse Nordic Curl","muscles":"Quadriceps femoris, Gluteus maximus, Rectus abdominis","equipment":"","instruction":"Natural Leg Extension is alternative to Leg Extension machine with no equipment.","video_url":"","default_sets":3,"default_reps":12},{"id":41,"name":"Pullup on fingerboard","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Pullup on a choosen edge of a fingerboard \/ hangboard","video_url":"","default_sets":3,"default_reps":12},{"id":40,"name":"Elliptical","muscles":"Gluteus maximus, Quadriceps femoris, Trapezius, Biceps brachii, Rectus abdominis, Triceps brachii","equipment":"none (bodyweight exercise)","instruction":"It improves muscle toning, strengthens the leg muscles (quads, glutes, calves), helps vascularisation and increases resistance. The elliptical is also very useful if you aim to lose weight. Teste","video_url":"","default_sets":1,"default_reps":20},{"id":39,"name":"Barbell Ab Rollout","muscles":"Obliquus externus abdominis","equipment":"Barbell","instruction":"Place a barbell on the floor at your feet. Bending at the waist, grip the barbell with a shoulder with overhand grip. With a slow controlled motion, roll the bar out so that your back is straight. Roll back up raising your hips and butt as you return to the starting position.","video_url":"","default_sets":3,"default_reps":12},{"id":38,"name":"Sloper hanging","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Hanging on sloper holds of a fingerboard for a amount of seconds","video_url":"","default_sets":3,"default_reps":12},{"id":37,"name":"Knee Raises","muscles":"Rectus abdominis, Obliquus externus abdominis","equipment":"Pull-up bar","instruction":"The 90\u00c2\u00b0 leg raise on the bar is a very intense exercise that involves all the abdominal muscles.","video_url":"","default_sets":3,"default_reps":12},{"id":36,"name":"Box squat","muscles":"Gluteus maximus, Quadriceps femoris, Soleus","equipment":"none (bodyweight exercise)","instruction":"Set up the box: Position the box behind you, about 3 feet from a squat rack if you're using a barbell. Choose a height that allows you to squat down and gently tap your glutes on the box with your back straight. Stand with proper form: Stand with your feet shoulder-width apart, toes pointed slightly outward. Engage your core and keep your back neutral. If using a barbell, rack it at shoulder height. Lower down: Sit back as if going to sit on a chair, bending your knees and lowering your hips towards the box. Keep your core tight and back straight throughout the movement. Controlled descent: Descend in a controlled manner until your glutes gently touch the box. Don't plop down. Pause and press up: Briefly pause at the bottom with your back straight and core engaged. Then, press through your heels to drive yourself back up to the starting position. Improvements in coordination, balance and endurance, toning of the leg and buttock muscles and an overall increase in bone density eliminating the risk of osteoporosis.","video_url":"","default_sets":3,"default_reps":12},{"id":35,"name":"Medicine ball booklet crunch","muscles":"Rectus abdominis","equipment":"none (bodyweight exercise)","instruction":"Using a medicine ball as an overload will make the exercise heavier.","video_url":"","default_sets":3,"default_reps":12},{"id":34,"name":"one-handed kettlebell curls","muscles":"Biceps brachii","equipment":"Kettlebell","instruction":"Standing with the kettlebell in one hand and bent at the elbow, start from a fully extended position until your hand reaches shoulder height. To perform the movement correctly, try not to push with your back or body.","video_url":"","default_sets":3,"default_reps":12},{"id":33,"name":"Bear Walk 2","muscles":"Anterior deltoid, Gastrocnemius, Pectoralis major, Rectus abdominis, Serratus anterior, Soleus, Triceps brachii, Gluteus","equipment":"none (bodyweight exercise)","instruction":"-Rest your weight on your palms and the balls of your feet, not dissimilar to normal pushup position -Move by stepping with your R palm and L foot, then your L palm and R foot. Basically, walk like a lumbering bear. -Move as fast as you can. Measure your reps\/sets in either distance (i.e. 40 yards) or time (i.e. 45 seconds) -Works your Pecs, Deltoids, Triceps, Traps, Lats, Abs and Lower Back, Hip Flexors, Quads, Glutes and Calves","video_url":"","default_sets":3,"default_reps":12},{"id":32,"name":"Swimming 50m sprints","muscles":"","equipment":"","instruction":"50m swimming sprints at 1min","video_url":"","default_sets":1,"default_reps":20},{"id":31,"name":"Kettlebell Swing","muscles":"Anterior deltoid, Gluteus maximus, Quadriceps femoris, Rectus abdominis, Trapezius","equipment":"Kettlebell","instruction":"While kettlebell swings are a full-body workout, they mostly target the muscles along the posterior chain (back of the body). The main muscles used are the glutes, hamstrings, spinal erectors, and muscles of the upper back.","video_url":"","default_sets":3,"default_reps":12},{"id":30,"name":"Biceps with TRX","muscles":"Biceps brachii","equipment":"none (bodyweight exercise)","instruction":"Grab the handles of the TRX straps, lean your body back, arms and legs extended, with your body positioned in a single straight line. (This is an arm exercise, not an abdominal one.)","video_url":"","default_sets":3,"default_reps":12},{"id":29,"name":"Lying Dumbbell Row SS Seated Shrug","muscles":"Latissimus dorsi","equipment":"Dumbbell","instruction":"laying on the stomach on a bench with slight angle","video_url":"","default_sets":3,"default_reps":12},{"id":28,"name":"Zone 2 Running","muscles":"","equipment":"","instruction":"Zone two Cardio for endurance, you should be able to speak while running","video_url":"","default_sets":1,"default_reps":20},{"id":27,"name":"Incline Bench Reverse Fly","muscles":"Anterior deltoid, Trapezius","equipment":"Dumbbell","instruction":"The incline dumbbell reverse fly is an upper-body exercise targeting the posterior or rear deltoids, as well as the postural muscles of the upper back. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.","video_url":"","default_sets":3,"default_reps":12},{"id":26,"name":"Fingerboard 20 mm edge","muscles":"","equipment":"","instruction":"Hang for 10 seconds on a fingerboard with a 20 mm edge","video_url":"","default_sets":3,"default_reps":12},{"id":25,"name":"commando pull-ups","muscles":"Anterior deltoid, Biceps brachii, Latissimus dorsi, Trapezius","equipment":"Pull-up bar","instruction":"variation of the pull-up exercise, it is performed with a grip of one hand supine and one hand prone, do not twist the torso to get back to the front, the head passes once to one side, once to the other.","video_url":"","default_sets":3,"default_reps":12},{"id":24,"name":"Tricep Pushdown on Cable","muscles":"Triceps brachii","equipment":"","instruction":"The cable rope push-down is a popular exercise targeting the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. It is usually performed for moderate to high reps, such as 8-12 reps or more per set, as part of an upper-body or arm-focused workout.","video_url":"","default_sets":3,"default_reps":12},{"id":23,"name":"Axe Hold","muscles":"","equipment":"Dumbbell","instruction":"Grab dumbbells and extend arms to side and hold as long as you can","video_url":"","default_sets":3,"default_reps":12},{"id":22,"name":"4-count burpees","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Stand straight, feet hip-width apart. Steps: Squat low and support yourself on the floor with your hands between the knees and in front of your feet, your back straight. Keeping your hands on the floor, jump your legs backward into high plank position. Jump your feet forward to return to the squat position. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":21,"name":"Mountain climbers","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Start in the upright push-up position, aka. the high plank position.Hands should be directly under your shoulders.Keep your head in line with your back, facing the floor.Feet should be about hip-width apart. Steps: Move one knee toward the center of your body, towards your elbows, keeping the other leg extended. In a quick jumping movement, straighten the bent leg out and pull the other knee toward your body. Keep repeating step 2, alternating legs. Notes: Throughout the exercise, your back should remain as straight as possible \u00e2\u20ac\u201c avoid a hump or a sagging back.","video_url":"","default_sets":3,"default_reps":12},{"id":20,"name":"Jump rope: basic jumps","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Put your feet close together, bend the knees a bit, keep your head and body straight, keep elbows in, open your arms. Steps: Spin only your wrists with enough force to make the rope spin. Jump just high enough to pass the rope below your feet. Repeat. Notes: This exercise requires a jump rope. Make sure the rope length is adjusted to your height. One way to check is to grab both handles with one hand and stand on the middle of the rope hanging on the ground with one foot. If the rope (excluding the handles) reaches just below your chest, its length is right. A shorter rope would be hazardous, as you might hit yourself, and a longer rope would make for bad form.","video_url":"","default_sets":1,"default_reps":20},{"id":19,"name":"Kneeling kickbacks","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Get down on all fours. Steps: Push one foot back until fully extended, concentrating on the gluteus muscles. Stay for one second, then return to the initial position. Repeat, alternating feet.","video_url":"","default_sets":3,"default_reps":12},{"id":18,"name":"Push-up rotations","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting position: Get into the starting push-up position, with your hands and toes touching the ground and back, arms and legs straight. To get to this position, you can lie down on your stomach, place your hands facing down next to your head, and lifting your arms up until they are straight. Steps: Perform a standard push-up: 1.a Bend arms until chest almost touches the ground, making sure the back is straight.1.b Use your arms to lift yourself back up to starting position. Rotate your body to the side so that the back is straight, the bottom hand supporting the body is fully extended, and only the bottom hand and foot touch the floor. Repeat, changing sides at step 2 each time.","video_url":"","default_sets":3,"default_reps":12},{"id":17,"name":"High knees","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Starting positionStand straight. Steps: Run in place, putting knees as high up as is comfortable and switching legs at a quick pace.","video_url":"","default_sets":1,"default_reps":20},{"id":16,"name":"Suspended crossess","muscles":"Pectoralis major","equipment":"none (bodyweight exercise)","instruction":"Suspension exercise with trx for chest training","video_url":"","default_sets":1,"default_reps":20},{"id":15,"name":"Curl De Mu\u00c3\u00b1eca Con Barra","muscles":"","equipment":"Barbell, Bench","instruction":"This is a variation of the flat bench press designed to emphasize the clavicular head of the pectoralis major (the upper portion). By tilting the torso, the angle of the push changes, shifting more tension to the upper chest and shoulders, which helps achieve a more aesthetic, balanced, and three-dimensional development of the torso. Starting Position: Grip a bar with an overhand grip (palms facing up) at a width similar to your shoulders. Position on the Bench: Kneel in front of a flat bench and rest the backs of your forearms on it. Your wrists and hands should extend slightly beyond the edge of the bench to allow for a full range of motion. Eccentric Phase (Lowering): Lower the bar in a controlled manner by extending your wrists toward the floor. At the bottom of the movement, slightly spread your fingers to let the bar roll down a bit, maximizing the stretch. Concentric Phase (Lift): First, close your fingers to secure the bar, then flex your wrists upward explosively but in a controlled manner, bringing the bar as high as possible. Strongly contract your forearms at the top position for one second. Form: Keep your forearms firmly pressed against the bench throughout the exercise; only your wrists and fingers should move.","video_url":"","default_sets":3,"default_reps":12},{"id":14,"name":"Hip Airplane","muscles":"Gluteus maximus, Biceps femoris, Gastrocnemius, Soleus","equipment":"Kettlebell","instruction":"Stand on one leg and lean your upper body slightly forward while keeping your back straight. Extend the free leg behind you so that your torso and leg form roughly one line. Slowly open your hip to the side by rotating your pelvis and upper body in a controlled way. Then close the hip again and return to the starting position. The movement should mainly come from the hip. Keep your standing foot stable and avoid letting your knee collapse inward.","video_url":"","default_sets":3,"default_reps":12},{"id":13,"name":"Single Arm Plank to Row","muscles":"Anterior deltoid, Biceps brachii, Brachialis, Latissimus dorsi, Obliquus externus abdominis, Rectus abdominis, Serratus ","equipment":"Kettlebell","instruction":"Start position as row, extend to plank and back. Finish with row and repeat","video_url":"","default_sets":3,"default_reps":12},{"id":12,"name":"Single-Arm Lat Pulldown","muscles":"Latissimus dorsi, Trapezius, Biceps brachii, Brachialis","equipment":"","instruction":"Sit at the lat pulldown machine and grab the single handle with a neutral grip. Keep your torso stable, your chest lifted, and your shoulder blades slightly retracted. Start with your arm fully extended overhead, then pull the handle down toward your upper chest following a controlled, slightly diagonal path. Focus on engaging the latissimus dorsi while keeping the shoulder depressed and avoiding any torso rotation. Slowly return to the starting position, maintaining full control throughout the movement.","video_url":"","default_sets":3,"default_reps":12},{"id":11,"name":"Mentzer Pulldown","muscles":"Biceps brachii, Latissimus dorsi","equipment":"Incline bench","instruction":"Close grip front facing Pull down, while focusing on Biceps, Increases activation of biceps over the whole range, Avoid activating Lats.","video_url":"","default_sets":3,"default_reps":12},{"id":10,"name":"Kettlebell sumo high pull","muscles":"Trapezius, Anterior deltoid, Biceps femoris, Gluteus maximus, Quadriceps femoris","equipment":"Kettlebell","instruction":"A compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development. Stand upright overtop of a kettlebell with your feet wider than shoulder-width apart angled out slightly. Maintain a braced core and neutral spine throughout the exercise. Hinge your hips backward and extend your arms to grab ahold the kettlebell with a double overhand grip. With you lower legs nearly vertical to the ground, extend your hips to raise the kettlebell with your elbows high keeping it close to your body. Once the kettlebell has reached shoulder height, lower back to the starting position.","video_url":"","default_sets":3,"default_reps":12},{"id":9,"name":"Single-arm dumbbell shoulder press","muscles":"Anterior deltoid, Rectus abdominis, Serratus anterior, Trapezius, Triceps brachii","equipment":"Dumbbell","instruction":"Press the dumbbell vertically overhead in a controlled motion until your arm is fully extended, without locking the elbow. Slowly lower the dumbbell back to the starting position at shoulder height.","video_url":"","default_sets":3,"default_reps":12},{"id":8,"name":"lento avanti seduto","muscles":"Anterior deltoid","equipment":"Dumbbell","instruction":"slow controlled seated forward exercise with dumbbells","video_url":"","default_sets":3,"default_reps":12},{"id":7,"name":"1\/2 Kneeling Thoracic Rotation","muscles":"","equipment":"none (bodyweight exercise)","instruction":"Begin in a half kneeling position with the leg away from the wall stabilized against the wall with a ball. With both hands directly in front of you, rotate one arm open attempting to reach the wall behind you. Exhale as you rotate, inhale as you return to neutral and repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":6,"name":"Step-ups","muscles":"","equipment":"Bench","instruction":"Starting position: Stand facing a chair. Steps: Step up onto the chair. Step off the chair. Repeat.","video_url":"","default_sets":3,"default_reps":12},{"id":5,"name":"Marching High Knees","muscles":"Quadriceps femoris, Gastrocnemius, Gluteus maximus, Rectus abdominis","equipment":"none (bodyweight exercise)","instruction":"A low-impact cardio and mobility exercise that strengthens the hip flexors and improves balance. \u00e2\u20ac\u2039Movement: Stand tall and lift one knee toward your chest as high as comfortable. \u00e2\u20ac\u2039Arms: Swing the opposite arm forward as you lift your knee, similar to a walking motion. \u00e2\u20ac\u2039Core: Keep your abs engaged to maintain an upright posture. \u00e2\u20ac\u2039Pace: Perform the movement with control, alternating legs rhythmically.","video_url":"","default_sets":3,"default_reps":12},{"id":4,"name":"Wide Push-Up","muscles":"Pectoralis major, Rectus abdominis, Triceps brachii","equipment":"none (bodyweight exercise)","instruction":"\u00e2\u20ac\u2039A push-up variation with a wider hand placement to increase the emphasis on the outer chest muscles and shoulders. \u00e2\u20ac\u2039Setup: Place hands wider than shoulder-width apart on the floor. Lower: Descend until your chest nearly touches the floor, keeping your core tight. \u00e2\u20ac\u2039Push: Drive through your palms to return to the start position. \u00e2\u20ac\u2039Form: Don't let your lower back sag; keep a straight line from head to heels.","video_url":"","default_sets":3,"default_reps":12},{"id":3,"name":"Slow Squat","muscles":"Quadriceps femoris, Biceps femoris, Gluteus maximus, Rectus abdominis","equipment":"none (bodyweight exercise)","instruction":"\u00e2\u20ac\u2039A tempo-based squat that uses controlled movement to increase muscle tension and improve lower-body stability. \u00e2\u20ac\u2039Lower: Descend slowly for 3 seconds. \u00e2\u20ac\u2039Pause: Hold at the bottom for 1 second. \u00e2\u20ac\u2039Stand: Return to the starting position at a normal pace. Form: Keep your chest up and weight in your heels.","video_url":"","default_sets":3,"default_reps":12},{"id":2,"name":"Step Jack","muscles":"Quadriceps femoris, Anterior deltoid, Gluteus maximus, Obliquus externus abdominis, Rectus abdominis","equipment":"none (bodyweight exercise)","instruction":"The Step Jack is a low-impact plyometric-style move that provides cardiovascular benefits without the joint stress of jumping. It works the entire body, specifically targeting the legs, core, and shoulders. This move is ideal for beginners, individuals with joint sensitivities, or as a dynamic warm-up to gradually elevate the heart rate. Notes (Instructions): \u00e2\u20ac\u2039Stand upright with your feet together and arms at your sides. \u00e2\u20ac\u2039Step your right foot out to the side while simultaneously swinging both arms up above your head. Bring your right foot back to the center and lower your arms. \u00e2\u20ac\u2039Immediately repeat the movement, stepping out with your left foot. \u00e2\u20ac\u2039Continue alternating sides at a steady, rhythmic pace.","video_url":"","default_sets":1,"default_reps":20},{"id":1,"name":"Kick back","muscles":"glutes","equipment":"rope","instruction":"kick with rope","video_url":"","default_sets":3,"default_reps":12}]}