diff --git a/.env.example b/.env.example index 1cb87a4..36fa6e0 100644 --- a/.env.example +++ b/.env.example @@ -32,3 +32,6 @@ OLLAMA_URL="http://localhost:11434" # Local Ollama server URL # HuggingFace Transformers Model Cache (for nutrition embedding models) TRANSFORMERS_CACHE="/var/cache/transformers" # Must be writable by build and runtime user + +# ExerciseDB v2 API (RapidAPI) - for scraping exercise data +RAPIDAPI_KEY="your-rapidapi-key" diff --git a/scripts/download-exercise-media.ts b/scripts/download-exercise-media.ts new file mode 100644 index 0000000..4cfacf0 --- /dev/null +++ b/scripts/download-exercise-media.ts @@ -0,0 +1,117 @@ +/** + * Downloads all exercise images and videos from the ExerciseDB CDN. + * + * Run with: pnpm exec vite-node scripts/download-exercise-media.ts + * + * Reads: src/lib/data/exercisedb-raw.json + * Outputs: static/fitness/exercises// + * - images: 360p.jpg, 480p.jpg, 720p.jpg, 1080p.jpg + * - video: video.mp4 + * + * Resumes automatically — skips files that already exist on disk. + */ +import { readFileSync, existsSync, mkdirSync, writeFileSync } from 'fs'; +import { resolve, extname } from 'path'; + +const RAW_PATH = resolve('src/lib/data/exercisedb-raw.json'); +const OUT_DIR = resolve('static/fitness/exercises'); +const CONCURRENCY = 10; + +interface DownloadTask { + url: string; + dest: string; +} + +function sleep(ms: number) { + return new Promise(r => setTimeout(r, ms)); +} + +async function download(url: string, dest: string, retries = 3): Promise { + for (let attempt = 1; attempt <= retries; attempt++) { + try { + const res = await fetch(url); + if (!res.ok) throw new Error(`${res.status} ${res.statusText}`); + const buf = Buffer.from(await res.arrayBuffer()); + writeFileSync(dest, buf); + return true; + } catch (err: any) { + if (attempt === retries) { + console.error(` FAILED ${url}: ${err.message}`); + return false; + } + await sleep(1000 * attempt); + } + } + return false; +} + +async function runQueue(tasks: DownloadTask[]) { + let done = 0; + let failed = 0; + const total = tasks.length; + + async function worker() { + while (tasks.length > 0) { + const task = tasks.shift()!; + const ok = await download(task.url, task.dest); + if (!ok) failed++; + done++; + if (done % 50 === 0 || done === total) { + console.log(` ${done}/${total} downloaded${failed ? ` (${failed} failed)` : ''}`); + } + } + } + + const workers = Array.from({ length: CONCURRENCY }, () => worker()); + await Promise.all(workers); + return { done, failed }; +} + +async function main() { + console.log('=== Exercise Media Downloader ===\n'); + + if (!existsSync(RAW_PATH)) { + console.error(`Missing ${RAW_PATH} — run scrape-exercises.ts first`); + process.exit(1); + } + + const data = JSON.parse(readFileSync(RAW_PATH, 'utf-8')); + const exercises: any[] = data.exercises; + console.log(`${exercises.length} exercises in raw data\n`); + + const tasks: DownloadTask[] = []; + + for (const ex of exercises) { + const dir = resolve(OUT_DIR, ex.exerciseId); + mkdirSync(dir, { recursive: true }); + + // Multi-resolution images + if (ex.imageUrls) { + for (const [res, url] of Object.entries(ex.imageUrls as Record)) { + const ext = extname(new URL(url).pathname) || '.jpg'; + const dest = resolve(dir, `${res}${ext}`); + if (!existsSync(dest)) tasks.push({ url, dest }); + } + } + + // Video + if (ex.videoUrl) { + const dest = resolve(dir, 'video.mp4'); + if (!existsSync(dest)) tasks.push({ url: ex.videoUrl, dest }); + } + } + + if (tasks.length === 0) { + console.log('All media already downloaded!'); + return; + } + + console.log(`${tasks.length} files to download (skipping existing)\n`); + const { done, failed } = await runQueue(tasks); + console.log(`\nDone! ${done - failed} downloaded, ${failed} failed.`); +} + +main().catch(err => { + console.error(err); + process.exit(1); +}); diff --git a/scripts/scrape-exercises.ts b/scripts/scrape-exercises.ts new file mode 100644 index 0000000..09efaaf --- /dev/null +++ b/scripts/scrape-exercises.ts @@ -0,0 +1,156 @@ +/** + * Scrapes the full ExerciseDB v2 API (via RapidAPI) and saves raw data. + * + * Run with: RAPIDAPI_KEY=... pnpm exec vite-node scripts/scrape-exercises.ts + * + * Outputs: src/lib/data/exercisedb-raw.json + * + * Supports resuming — already-fetched exercises are read from the output file + * and skipped. Saves to disk after every detail fetch. + */ +import { writeFileSync, readFileSync, existsSync } from 'fs'; +import { resolve } from 'path'; + +const API_HOST = 'edb-with-videos-and-images-by-ascendapi.p.rapidapi.com'; +const API_KEY = process.env.RAPIDAPI_KEY; +if (!API_KEY) { + console.error('Set RAPIDAPI_KEY environment variable'); + process.exit(1); +} + +const BASE = `https://${API_HOST}/api/v1`; +const HEADERS = { + 'x-rapidapi-host': API_HOST, + 'x-rapidapi-key': API_KEY, +}; + +const OUTPUT_PATH = resolve('src/lib/data/exercisedb-raw.json'); +const IDS_CACHE_PATH = resolve('src/lib/data/.exercisedb-ids.json'); +const DELAY_MS = 1500; +const MAX_RETRIES = 5; + +function sleep(ms: number) { + return new Promise(r => setTimeout(r, ms)); +} + +async function apiFetch(path: string, attempt = 1): Promise { + const res = await fetch(`${BASE}${path}`, { headers: HEADERS }); + if (res.status === 429 && attempt <= MAX_RETRIES) { + const wait = DELAY_MS * 2 ** attempt; + console.warn(` rate limited on ${path}, retrying in ${wait}ms...`); + await sleep(wait); + return apiFetch(path, attempt + 1); + } + if (!res.ok) throw new Error(`${res.status} ${res.statusText} for ${path}`); + return res.json(); +} + +function loadExisting(): { metadata: any; exercises: any[] } | null { + if (!existsSync(OUTPUT_PATH)) return null; + try { + const data = JSON.parse(readFileSync(OUTPUT_PATH, 'utf-8')); + if (data.exercises?.length) { + console.log(` found existing file with ${data.exercises.length} exercises`); + return { metadata: data.metadata, exercises: data.exercises }; + } + } catch {} + return null; +} + +function saveToDisk(metadata: any, exercises: any[]) { + const output = { + scrapedAt: new Date().toISOString(), + metadata, + exercises, + }; + writeFileSync(OUTPUT_PATH, JSON.stringify(output, null, 2)); +} + +async function fetchAllIds(): Promise { + const ids: string[] = []; + let cursor: string | undefined; + + while (true) { + const params = new URLSearchParams({ limit: '100' }); + if (cursor) params.set('after', cursor); + + const res = await apiFetch(`/exercises?${params}`); + for (const ex of res.data) { + ids.push(ex.exerciseId); + } + console.log(` fetched page, ${ids.length} IDs so far`); + + if (!res.meta.hasNextPage) break; + cursor = res.meta.nextCursor; + await sleep(DELAY_MS); + } + + return ids; +} + +async function fetchMetadata() { + const endpoints = ['/bodyparts', '/equipments', '/muscles', '/exercisetypes'] as const; + const keys = ['bodyParts', 'equipments', 'muscles', 'exerciseTypes'] as const; + const result: Record = {}; + + for (let i = 0; i < endpoints.length; i++) { + const res = await apiFetch(endpoints[i]); + result[keys[i]] = res.data; + await sleep(DELAY_MS); + } + + return result; +} + +async function main() { + console.log('=== ExerciseDB v2 Scraper ===\n'); + + const existing = loadExisting(); + const fetchedIds = new Set(existing?.exercises.map((e: any) => e.exerciseId) ?? []); + + console.log('Fetching metadata...'); + const metadata = existing?.metadata ?? await fetchMetadata(); + if (!existing?.metadata) { + console.log(` ${metadata.bodyParts.length} body parts, ${metadata.equipments.length} equipments, ${metadata.muscles.length} muscles, ${metadata.exerciseTypes.length} exercise types\n`); + } else { + console.log(' using cached metadata\n'); + } + + let ids: string[]; + if (existsSync(IDS_CACHE_PATH)) { + ids = JSON.parse(readFileSync(IDS_CACHE_PATH, 'utf-8')); + console.log(`Using cached exercise IDs (${ids.length})\n`); + } else { + console.log('Fetching exercise IDs...'); + ids = await fetchAllIds(); + writeFileSync(IDS_CACHE_PATH, JSON.stringify(ids)); + console.log(` ${ids.length} total exercises\n`); + } + + const remaining = ids.filter(id => !fetchedIds.has(id)); + if (remaining.length === 0) { + console.log('All exercises already fetched!'); + return; + } + console.log(`Fetching ${remaining.length} remaining details (${fetchedIds.size} already cached)...`); + + const exercises = [...(existing?.exercises ?? [])]; + + for (const id of remaining) { + const detail = await apiFetch(`/exercises/${id}`); + exercises.push(detail.data); + saveToDisk(metadata, exercises); + + if (exercises.length % 10 === 0 || exercises.length === ids.length) { + console.log(` ${exercises.length}/${ids.length} details fetched`); + } + await sleep(DELAY_MS); + } + + console.log(`\nDone! ${exercises.length} exercises written to ${OUTPUT_PATH}`); +} + +main().catch(err => { + console.error(err); + process.exit(1); +}); diff --git a/src/lib/data/.exercisedb-ids.json b/src/lib/data/.exercisedb-ids.json new file mode 100644 index 0000000..12d9e83 --- /dev/null +++ b/src/lib/data/.exercisedb-ids.json @@ -0,0 +1 @@ +["exr_41n2ha5iPFpN3hEJ", "exr_41n2haAabPyN5t8y", "exr_41n2hadPLLFRGvFk", "exr_41n2hadQgEEX8wDN", "exr_41n2haNJ3NA8yCE2", "exr_41n2havo95Y2QpkW", "exr_41n2hbdZww1thMKz", "exr_41n2hbLX4XH8xgN7", "exr_41n2hbYPY4jLKxW3", "exr_41n2hc2VrB8ofxrW", "exr_41n2hcFJpBvAkXCP", "exr_41n2hcm5HH6H684G", "exr_41n2hcw2FN534HcA", "exr_41n2hd6SThQhAdnZ", "exr_41n2hd78zujKUEWK", "exr_41n2hdCBvmbCPaVE", "exr_41n2hdHtZrMPkcqY", "exr_41n2hdkBpqwoDmVq", "exr_41n2hdo2vCtq4F3E", "exr_41n2hdsGcuzs4WrV", "exr_41n2hdWu3oaCGdWT", "exr_41n2he2doZNpmXkX", "exr_41n2hek6i3exMARx", "exr_41n2hezAZ6CdkAcM", "exr_41n2hfa11fPnk8y9", "exr_41n2hfnnXz9shkBi", "exr_41n2hftBVLiXgtRQ", "exr_41n2hfYD2sH4TRCH", "exr_41n2hG9pRT55cGVk", "exr_41n2hGbCptD8Nosk", "exr_41n2hgCHNgtVLHna", "exr_41n2hGD4omjWVnbS", "exr_41n2hGioS8HumEF7", "exr_41n2hGNrmUnF58Yy", "exr_41n2hGRSg9WCoTYT", "exr_41n2hGUso7JFmuYR", "exr_41n2hGy6zE7fN6v2", "exr_41n2hH6VGNz6cNtv", "exr_41n2hhBHuvSdAeCJ", "exr_41n2hHCXQpZYhxhc", "exr_41n2hHdjQpnyNdie", "exr_41n2hHH9bNfi98YU", "exr_41n2hhiWL8njJDZe", "exr_41n2hHLE8aJXaxKR", "exr_41n2hHRszDHarrxK", "exr_41n2hhumxqyAFuTb", "exr_41n2hJ5Harig7K7F", "exr_41n2hJFwC7ocdiNm", "exr_41n2hjkBReJMbDJk", "exr_41n2hjuGpcex14w7", "exr_41n2hk3YSCjnZ9um", "exr_41n2hkB3FeGM3DEL", "exr_41n2hkCHzg1AXdkV", "exr_41n2hKiaWSZQTqgE", "exr_41n2hkK8hGAcSnW7", "exr_41n2hkknYAEEE3tc", "exr_41n2hkmMrSwcHkZ8", "exr_41n2hKoQnnSRPZrE", "exr_41n2hKZmyYXB2UL4", "exr_41n2hLA8xydD4dzE", "exr_41n2hLpyk6MsV85U", "exr_41n2hLUqpev5gSzJ", "exr_41n2hLx2rvhz95GC", "exr_41n2hLZZAH2F2UkS", "exr_41n2hM8vgMA6MREd", "exr_41n2hmbfYcYtedgz", "exr_41n2hmFcGGUCS289", "exr_41n2hmGR8WuVfe1U", "exr_41n2hmhb4jD7H8Qk", "exr_41n2hmhxk35fbHbC", "exr_41n2hMRXm49mM62z", "exr_41n2hmvGdVRvvnNY", "exr_41n2hMydkzFvswVX", "exr_41n2hMZCmZBvQApL", "exr_41n2hn2kPMag9WCf", "exr_41n2hN468sP27Sac", "exr_41n2hn8rpbYihzEW", "exr_41n2hnAGfMhp95LQ", "exr_41n2hnbt5GwwY7gr", "exr_41n2hNCTCWtWAqzH", "exr_41n2hndkoGHD1ogh", "exr_41n2hNfaYkEKLQHK", "exr_41n2hnFD2bT6sruf", "exr_41n2hNifNwh2tbR2", "exr_41n2hNjcmNgtPJ1H", "exr_41n2hnougzKKhhqu", "exr_41n2hNRM1dGGhGYL", "exr_41n2hnx1hnDdketU", "exr_41n2hNXJadYcfjnd", "exr_41n2hoFGGwZDNFT1", "exr_41n2hoifHqpb7WK9", "exr_41n2homrPqqs8coG", "exr_41n2howQHvcrcrW6", "exr_41n2hoyHUrhBiEWg", "exr_41n2hozyXuCmDTdZ", "exr_41n2hpDWoTxocW8G", "exr_41n2hpeHAizgtrEw", "exr_41n2hPgRbN1KtJuD", "exr_41n2hpJxS5VQKtBL", "exr_41n2hpLLs1uU5atr", "exr_41n2hpnZ6oASM662", "exr_41n2hPRWorCfCPov", "exr_41n2hpTMDhTxYkvi", "exr_41n2hPvwqp7Pwvks", "exr_41n2hPxDaq9kFjiL", "exr_41n2hq3Wm6ANkgUz", "exr_41n2hQcqPQ37Dmxj", "exr_41n2hQDiSwTZXM4F", "exr_41n2hQeNyCnt3uFh", "exr_41n2hQEqKxuAfV1D", "exr_41n2hqfZb8UHBvB9", "exr_41n2hQHmRSoUkk9F", "exr_41n2hqjVS3nwBoyr", "exr_41n2hQp1pR7heQq9", "exr_41n2hQtaWxPLNFwX", "exr_41n2hqw5LsDpeE2i", "exr_41n2hqYdxG87hXz1", "exr_41n2hR12rPqdpWP8", "exr_41n2hRaLxY7YfNbg", "exr_41n2hRH4aTB379Tp", "exr_41n2hrHSqBnVWRRB", "exr_41n2hRicz5MdZEns", "exr_41n2hrN2RCZBZU9h", "exr_41n2hrSQZRD4yG7P", "exr_41n2hRZ6fgsLyd77", "exr_41n2hS5UrMusVCEE", "exr_41n2hs6camM22yBG", "exr_41n2hsBtDXapcADg", "exr_41n2hSF5U97sFAr8", "exr_41n2hSGs9Q3NVGhs", "exr_41n2hSkc2tRLxVVS", "exr_41n2hskeb9dXgBoC", "exr_41n2hSMjcavNjk3c", "exr_41n2hSq88Ni3KCny", "exr_41n2hsSnmS946i2k", "exr_41n2hSvEPVntpxSG", "exr_41n2hsVHu7B1MTdr", "exr_41n2hSxsNAV8tGS6", "exr_41n2hsZWJA1ujZUd", "exr_41n2hTaeNKWhMQHH", "exr_41n2hTCBiQVsEfZ7", "exr_41n2hTkfLWpc57BQ", "exr_41n2hTs4q3ihihZs", "exr_41n2htTnk4CuspZh", "exr_41n2htzPyjcc3Mt2", "exr_41n2hU3XPwUFSpkC", "exr_41n2hU4y6EaYXFhr", "exr_41n2hu5r8WMaLUkH", "exr_41n2hUBVSgXaKhau", "exr_41n2huc12BsuDNYQ", "exr_41n2hUDuvCas2EB3", "exr_41n2huf7mAC2rhfC", "exr_41n2hUKc7JPrtJQj", "exr_41n2hupxPcdnktBC", "exr_41n2huQw1pHKH9cw", "exr_41n2hushK9NGVfyK", "exr_41n2hUVNhvcS73Dt", "exr_41n2huXeEFSaqo4G", "exr_41n2hVCJfpAvJcdU", "exr_41n2hvg2FRT5XMyJ", "exr_41n2hvjrFJ2KjzGm", "exr_41n2hvrsUaWWb9Mk", "exr_41n2hvzxocyjoGgL", "exr_41n2hw1QspZ6uXoW", "exr_41n2hw4iksLYXESz", "exr_41n2hw8nSYiaCXW1", "exr_41n2hW9gDXAJJMmH", "exr_41n2hWbP5uF6PQpU", "exr_41n2hWgAAtQeA3Lh", "exr_41n2hwio5ECAfLuS", "exr_41n2hwoc6PkW1UJJ", "exr_41n2hWQVZanCB1d7", "exr_41n2hWVVEwU54UtF", "exr_41n2hWxnJoGwbJpa", "exr_41n2hx6oyEujP1B6", "exr_41n2hx9wyaRGNyvs", "exr_41n2hXfpvSshoXWG", "exr_41n2hxg75dFGERdp", "exr_41n2hxnFMotsXTj3", "exr_41n2hxqpSU5p6DZv", "exr_41n2hXQw5yAbbXL8", "exr_41n2hXszY7TgwKy4", "exr_41n2hXvPyEyMBgNR", "exr_41n2hxxePSdr5oN1", "exr_41n2hXXpvbykPY3q", "exr_41n2hXYRxFHnQAD4", "exr_41n2hy8pKXtzuBh8", "exr_41n2hY9EdwkdGz9a", "exr_41n2hYAP9oGEZk2P", "exr_41n2hynD9srC1kY7", "exr_41n2hyNf5GebszTf", "exr_41n2hyWsNxNYWpk3", "exr_41n2hYWXejezzLjv", "exr_41n2hYXWwoxiUk57", "exr_41n2hZ7uoN5JnUJY", "exr_41n2hzAMXkkQQ5T2", "exr_41n2hzfRXQDaLYJh", "exr_41n2hZqkvM55qJve", "exr_41n2hZqwsLkCVnzr", "exr_41n2hzZBVbWFoLK3"] \ No newline at end of file diff --git a/src/lib/data/exercisedb-map.ts b/src/lib/data/exercisedb-map.ts new file mode 100644 index 0000000..a58a802 --- /dev/null +++ b/src/lib/data/exercisedb-map.ts @@ -0,0 +1,219 @@ +/** + * 1:1 mapping from ExerciseDB v2 exercise IDs to internal kebab-case slugs. + * + * - Entries that match an existing exercise in exercises.ts reuse that ID. + * - All other entries get a new slug derived from the ExerciseDB name. + * + * Regenerate with: scripts/scrape-exercises.ts (source data) + */ + +export const exerciseDbMap: Record = { + // ── Matched to existing internal exercises ──────────────────────── + 'exr_41n2hxnFMotsXTj3': 'bench-press-barbell', // Bench Press (BARBELL) + 'exr_41n2hpLLs1uU5atr': 'bulgarian-split-squat-dumbbell', // Bulgarian Split Squat + 'exr_41n2hSGs9Q3NVGhs': 'calf-raise-standing', // Bodyweight Standing Calf Raise + 'exr_41n2hkK8hGAcSnW7': 'chest-dip', // Chest Dip + 'exr_41n2hXszY7TgwKy4': 'chin-up', // Chin-Up + 'exr_41n2hskeb9dXgBoC': 'crunch', // Crunch Floor + 'exr_41n2hY9EdwkdGz9a': 'dumbbell-row', // Dumbbell One Arm Bent-over Row + 'exr_41n2howQHvcrcrW6': 'front-raise-dumbbell', // Front Raise (DUMBBELL) + 'exr_41n2hQDiSwTZXM4F': 'goblet-squat-dumbbell', // Goblet Squat (DUMBBELL) + 'exr_41n2hxxePSdr5oN1': 'hip-thrust-barbell', // Hip Thrusts + 'exr_41n2hfYD2sH4TRCH': 'hyperextension', // Hyperextension + 'exr_41n2hN468sP27Sac': 'jump-rope', // Jump Rope (ROPE) + 'exr_41n2hjuGpcex14w7': 'lateral-raise-dumbbell', // Lateral Raise (DUMBBELL) + 'exr_41n2hYXWwoxiUk57': 'lunge-dumbbell', // Lunge + 'exr_41n2hs6camM22yBG': 'overhead-press-dumbbell', // Seated Shoulder Press (DUMBBELL) + 'exr_41n2hXQw5yAbbXL8': 'plank', // Front Plank + 'exr_41n2hsBtDXapcADg': 'pull-up', // Pull-up + 'exr_41n2hNXJadYcfjnd': 'push-up', // Push-up + 'exr_41n2hyNf5GebszTf': 'reverse-fly-dumbbell', // Dumbbell Rear Delt Fly + 'exr_41n2hn8rpbYihzEW': 'romanian-deadlift-dumbbell', // Romanian Deadlift (DUMBBELL) + 'exr_41n2hWVVEwU54UtF': 'russian-twist', // Russian Twist + 'exr_41n2hdHtZrMPkcqY': 'skullcrusher-dumbbell', // Dumbbell Lying Floor Skull Crusher + 'exr_41n2hadQgEEX8wDN': 'tricep-dip', // Triceps Dip + + // ── New slugs (no existing internal match) ─────────────────────── + 'exr_41n2hRH4aTB379Tp': '45-degree-hyperextension', // 45 degree hyperextension + 'exr_41n2hqfZb8UHBvB9': 'alternate-lying-floor-leg-raise', // Alternate Lying Floor Leg Raise + 'exr_41n2hezAZ6CdkAcM': 'alternate-punching', // Alternate Punching + 'exr_41n2hNifNwh2tbR2': 'ankle-dorsal-flexion-articulations', // Ankle - Dorsal Flexion - Articulations + 'exr_41n2he2doZNpmXkX': 'ankle-plantar-flexion-articulations', // Ankle - Plantar Flexion - Articulations + 'exr_41n2hMRXm49mM62z': 'arnold-press', // Arnold Press (DUMBBELL) + 'exr_41n2hmhb4jD7H8Qk': 'assault-bike-run', // Assault Bike Run (MACHINE) + 'exr_41n2hQeNyCnt3uFh': 'back-pec-stretch', // Back Pec Stretch + 'exr_41n2hwoc6PkW1UJJ': 'barbell-standing-calf-raise', // Barbell Standing Calf Raise + 'exr_41n2hoFGGwZDNFT1': 'bench-dip-on-floor', // Bench dip on floor + 'exr_41n2hxqpSU5p6DZv': 'biceps-leg-concentration-curl', // Biceps Leg Concentration Curl + 'exr_41n2hTkfLWpc57BQ': 'body-up', // Body-Up + 'exr_41n2hNjcmNgtPJ1H': 'bodyweight-rear-lunge', // Bodyweight Rear Lunge + 'exr_41n2hrHSqBnVWRRB': 'bodyweight-single-leg-deadlift', // Bodyweight Single Leg Deadlift + 'exr_41n2ha5iPFpN3hEJ': 'bridge-mountain-climber', // Bridge - Mountain Climber + 'exr_41n2hmbfYcYtedgz': 'bridge-pose-setu-bandhasana', // Bridge Pose Setu Bandhasana + 'exr_41n2hqYdxG87hXz1': 'burpee', // Burpee + 'exr_41n2hZqwsLkCVnzr': 'butt-kicks', // Butt Kicks + 'exr_41n2hnougzKKhhqu': 'butterfly-yoga-pose', // Butterfly Yoga Pose + 'exr_41n2hn2kPMag9WCf': 'cable-seated-neck-extension', // Cable Seated Neck Extension (CABLE) + 'exr_41n2hUDuvCas2EB3': 'cable-seated-neck-flexion', // Cable Seated Neck Flexion (CABLE) + 'exr_41n2hcm5HH6H684G': 'calf-raise-from-deficit-chair', // Calf Raise from Deficit with Chair Supported + 'exr_41n2hHCXQpZYhxhc': 'calf-stretch-wall', // Calf Stretch With Hands Against Wall + 'exr_41n2hSkc2tRLxVVS': 'calf-stretch-rope', // Calf Stretch with Rope + 'exr_41n2hG9pRT55cGVk': 'calves-stretch', // Calves stretch + 'exr_41n2hGD4omjWVnbS': 'calves-stretch-standing', // Calves Stretch (variant) + 'exr_41n2hd6SThQhAdnZ': 'chin-ups-neutral', // Chin-ups (variant) + 'exr_41n2hWQVZanCB1d7': 'circles-arm', // Circles Arm + 'exr_41n2hk3YSCjnZ9um': 'circles-knee-stretch', // Circles Knee Stretch + 'exr_41n2hrSQZRD4yG7P': 'circles-knee-stretch-alt', // Circles Knee Stretch (variant) + 'exr_41n2hkmMrSwcHkZ8': 'clap-push-up', // Clap Push Up + 'exr_41n2hPgRbN1KtJuD': 'close-grip-push-up', // Close-grip Push-up + 'exr_41n2hHLE8aJXaxKR': 'cobra-push-up', // Cobra Push-up + 'exr_41n2hVCJfpAvJcdU': 'commando-pull-up', // Commando Pull-up + 'exr_41n2hNCTCWtWAqzH': 'cow-stretch', // Cow Stretch + 'exr_41n2hgCHNgtVLHna': 'cross-body-hammer-curl', // Cross Body Hammer Curl (DUMBBELL) + 'exr_41n2hGUso7JFmuYR': 'decline-push-up', // Decline Push-Up + 'exr_41n2hdCBvmbCPaVE': 'diamond-press', // Diamond Press + 'exr_41n2hnbt5GwwY7gr': 'diamond-push-up', // Diamond Push up + 'exr_41n2hRZ6fgsLyd77': 'diamond-push-up-alt', // Diamond Push-up (variant) + 'exr_41n2hUKc7JPrtJQj': 'dip-on-floor-with-chair', // Dip on Floor with Chair + 'exr_41n2hWbP5uF6PQpU': 'donkey-calf-raise', // Donkey Calf Raise + 'exr_41n2hW9gDXAJJMmH': 'downward-facing-dog', // Downward Facing Dog + 'exr_41n2hTaeNKWhMQHH': 'dumbbell-burpee', // Dumbbell burpee + 'exr_41n2hXfpvSshoXWG': 'dumbbell-clean-and-press', // Dumbbell Clean and Press + 'exr_41n2hZ7uoN5JnUJY': 'dumbbell-decline-one-arm-hammer-press', // Dumbbell Decline One Arm Hammer Press + 'exr_41n2haNJ3NA8yCE2': 'dumbbell-incline-one-arm-hammer-press', // Dumbbell Incline One Arm Hammer Press + 'exr_41n2huf7mAC2rhfC': 'dumbbell-jumping-squat', // Dumbbell Jumping Squat + 'exr_41n2hbLX4XH8xgN7': 'dumbbell-single-leg-calf-raise', // Dumbbell Single Leg Calf Raise + 'exr_41n2hQtaWxPLNFwX': 'dumbbell-standing-calf-raise', // Dumbbell Standing Calf Raise + 'exr_41n2hTCBiQVsEfZ7': 'dumbbell-side-bend', // Dumbbell Side Bend + 'exr_41n2hcw2FN534HcA': 'dumbbell-stiff-leg-deadlift', // Dumbbell Stiff Leg Deadlift + 'exr_41n2hQp1pR7heQq9': 'dumbbell-stiff-leg-deadlift-alt', // Dumbbell Stiff Leg Deadlift (variant) + 'exr_41n2hek6i3exMARx': 'elbow-flexion-articulations', // Elbow - Flexion - Articulations + 'exr_41n2hqw5LsDpeE2i': 'elbow-flexor-stretch', // Elbow Flexor Stretch + 'exr_41n2hy8pKXtzuBh8': 'elbow-up-and-down-dynamic-plank', // Elbow Up and Down Dynamic Plank + 'exr_41n2hKZmyYXB2UL4': 'elbows-back-stretch', // Elbows Back Stretch + 'exr_41n2hNfaYkEKLQHK': 'elevated-push-up', // Elevanted Push-Up + 'exr_41n2hfa11fPnk8y9': 'elliptical-machine-walk', // Elliptical Machine Walk (MACHINE) + 'exr_41n2hpTMDhTxYkvi': 'elliptical-machine-walk-alt', // Elliptical Machine Walk (variant) + 'exr_41n2hH6VGNz6cNtv': 'extension-inclination-neck-stretch', // Extension And Inclination Neck Stretch + 'exr_41n2hLx2rvhz95GC': 'feet-ankles-rotation-stretch', // Feet and Ankles Rotation Stretch + 'exr_41n2hzZBVbWFoLK3': 'feet-ankles-side-to-side-stretch', // Feet and Ankles Side to Side Stretch + 'exr_41n2havo95Y2QpkW': 'feet-ankles-stretch', // Feet and Ankles Stretch + 'exr_41n2hnx1hnDdketU': 'feet-ankles-stretch-alt', // Feet and Ankles Stretch (variant) + 'exr_41n2hPRWorCfCPov': 'flutter-kicks', // Flutter Kicks + 'exr_41n2hvg2FRT5XMyJ': 'forearm-supination-articulations', // Forearm - Supination - Articulations + 'exr_41n2hJFwC7ocdiNm': 'forward-flexion-neck-stretch', // Forward Flexion Neck Stretch + 'exr_41n2huQw1pHKH9cw': 'front-and-back-neck-stretch', // Front and Back Neck Stretch + 'exr_41n2htzPyjcc3Mt2': 'front-plank-toe-tap', // Front Plank Toe Tap + 'exr_41n2hKoQnnSRPZrE': 'front-plank-with-leg-lift', // Front Plank with Leg Lift + 'exr_41n2hkknYAEEE3tc': 'front-toe-touching', // Front Toe Touching + 'exr_41n2hGioS8HumEF7': 'hammer-curl-cable', // Hammer Curl (CABLE) + 'exr_41n2hushK9NGVfyK': 'handstand-push-up', // Handstand Push-Up + 'exr_41n2hMZCmZBvQApL': 'hanging-straight-leg-raise', // Hanging Straight Leg Raise + 'exr_41n2hXXpvbykPY3q': 'incline-push-up', // Incline Push-up + 'exr_41n2hzAMXkkQQ5T2': 'inverted-chin-curl-bent-knee-chairs', // Inverted Chin Curl with Bent Knee between Chairs + 'exr_41n2hUVNhvcS73Dt': 'jump-split', // Jump Split + 'exr_41n2hbdZww1thMKz': 'jump-squat', // Jump Squat + 'exr_41n2hupxPcdnktBC': 'jumping-jack', // Jumping Jack + 'exr_41n2hGRSg9WCoTYT': 'jumping-pistol-squat', // Jumping Pistol Squat + 'exr_41n2hpnZ6oASM662': 'kneeling-push-up-to-child-pose', // Kneeling Push up to Child Pose + 'exr_41n2hSvEPVntpxSG': 'kneeling-rotational-push-up', // Kneeling Rotational Push-up + 'exr_41n2hyWsNxNYWpk3': 'kneeling-toe-up-hamstring-stretch', // Kneeling Toe Up Hamstring Stretch + 'exr_41n2hxg75dFGERdp': 'l-pull-up', // L-Pull-up + 'exr_41n2hU3XPwUFSpkC': 'l-sit-on-floor', // L-Sit on Floor + 'exr_41n2hS5UrMusVCEE': 'lateral-raise-towel', // Lateral Raise with Towel + 'exr_41n2hM8vgMA6MREd': 'left-hook-boxing', // Left hook. Boxing + 'exr_41n2hhiWL8njJDZe': 'lever-seated-calf-raise', // Lever Seated Calf Raise (MACHINE) + 'exr_41n2hKiaWSZQTqgE': 'lever-stepper', // Lever stepper + 'exr_41n2hc2VrB8ofxrW': 'lying-double-legs-biceps-curl-towel', // Lying Double Legs Biceps Curl with Towel + 'exr_41n2hx9wyaRGNyvs': 'lying-double-legs-hammer-curl-towel', // Lying Double Legs Hammer Curl with Towel + 'exr_41n2hq3Wm6ANkgUz': 'lying-leg-raise-and-hold', // Lying Leg Raise and Hold + 'exr_41n2hfnnXz9shkBi': 'lying-lower-back-stretch', // Lying Lower Back Stretch + 'exr_41n2hpJxS5VQKtBL': 'lying-lower-back-stretch-alt', // Lying Lower Back Stretch (variant) + 'exr_41n2hkB3FeGM3DEL': 'lying-scissor-kick', // Lying Scissor Kick + 'exr_41n2hhBHuvSdAeCJ': 'neck-circle-stretch', // Neck Circle Stretch + 'exr_41n2hGbCptD8Nosk': 'neck-side-stretch', // Neck Side Stretch + 'exr_41n2hvrsUaWWb9Mk': 'neck-side-stretch-alt', // Neck Side Stretch (variant) + 'exr_41n2hHdjQpnyNdie': 'one-arm-bent-over-row', // One Arm Bent-over Row (DUMBBELL) + 'exr_41n2hpeHAizgtrEw': 'one-arm-reverse-wrist-curl', // One arm Revers Wrist Curl (DUMBBELL) + 'exr_41n2hGy6zE7fN6v2': 'one-arm-wrist-curl', // One arm Wrist Curl (DUMBBELL) + 'exr_41n2hhumxqyAFuTb': 'one-leg-floor-calf-raise', // One Leg Floor Calf Raise + 'exr_41n2hsVHu7B1MTdr': 'palms-in-incline-bench-press', // Palms In Incline Bench Press (DUMBBELL) + 'exr_41n2hbYPY4jLKxW3': 'peroneals-stretch', // Peroneals Stretch + 'exr_41n2hmvGdVRvvnNY': 'pike-push-up', // Pike Push up + 'exr_41n2hR12rPqdpWP8': 'pike-to-cobra-push-up', // Pike-to-Cobra Push-up + 'exr_41n2hU4y6EaYXFhr': 'pull-up-alt', // Pull up (variant) + 'exr_41n2hQEqKxuAfV1D': 'pull-up-bent-knee-chairs', // Pull-up with Bent Knee between Chairs + 'exr_41n2hmhxk35fbHbC': 'push-up-on-forearms', // Push-up on Forearms + 'exr_41n2hSMjcavNjk3c': 'quick-feet', // Quick Feet + 'exr_41n2hGNrmUnF58Yy': 'reverse-lunge', // Reverse Lunge + 'exr_41n2hdo2vCtq4F3E': 'right-cross-boxing', // Right Cross. Boxing + 'exr_41n2hwio5ECAfLuS': 'right-hook-boxing', // Right Hook. Boxing + 'exr_41n2htTnk4CuspZh': 'rotating-neck-stretch', // Rotating Neck Stretch + 'exr_41n2hjkBReJMbDJk': 'run-on-treadmill', // Run on Treadmill (MACHINE) + 'exr_41n2hpDWoTxocW8G': 'scissors', // Scissors + 'exr_41n2hTs4q3ihihZs': 'seated-calf-raise-barbell', // Seated Calf Raise (BARBELL) + 'exr_41n2hNRM1dGGhGYL': 'seated-flexion-extension-neck', // Seated Flexion And Extension Neck + 'exr_41n2hcFJpBvAkXCP': 'seated-row-towel', // Seated Row with Towel + 'exr_41n2hJ5Harig7K7F': 'seated-shoulder-flexor-stretch', // Seated Shoulder Flexor Depresor Retractor Stretch + 'exr_41n2hw4iksLYXESz': 'seated-shoulder-flexor-stretch-bent-knee', // Seated Shoulder Flexor ... Bent Knee + 'exr_41n2hPvwqp7Pwvks': 'seated-single-leg-hamstring-stretch', // Seated Single Leg Hamstring Stretch + 'exr_41n2hu5r8WMaLUkH': 'seated-straight-leg-calf-stretch', // Seated Straight Leg Calf Stretch + 'exr_41n2hdsGcuzs4WrV': 'self-assisted-inverted-pullover', // Self Assisted Inverted Pullover + 'exr_41n2hZqkvM55qJve': 'shoulder-stretch-behind-back', // Shoulder Stretch Behind the Back + 'exr_41n2hnAGfMhp95LQ': 'shoulder-tap-push-up', // Shoulder Tap Push-up + 'exr_41n2haAabPyN5t8y': 'side-lunge', // Side Lunge + 'exr_41n2hRaLxY7YfNbg': 'side-lunge-stretch', // Side Lunge Stretch + 'exr_41n2hrN2RCZBZU9h': 'side-neck-stretch', // Side Neck Stretch + 'exr_41n2hsZWJA1ujZUd': 'side-push-neck-stretch', // Side Push Neck Stretch + 'exr_41n2hw1QspZ6uXoW': 'side-toe-touching', // Side Toe Touching + 'exr_41n2hMydkzFvswVX': 'side-two-front-toe-touching', // Side Two Front Toe Touching + 'exr_41n2hPxDaq9kFjiL': 'side-wrist-pull-stretch', // Side Wrist Pull Stretch + 'exr_41n2hLpyk6MsV85U': 'single-leg-deadlift-arm-extended', // Single Leg Bodyweight Deadlift with Arm and Leg Extended + 'exr_41n2hd78zujKUEWK': 'single-leg-squat', // Single Leg Squat + 'exr_41n2hsSnmS946i2k': 'single-leg-squat-with-support', // Single Leg Squat with Support + 'exr_41n2hw8nSYiaCXW1': 'sissy-squat', // Sissy Squat + 'exr_41n2hvjrFJ2KjzGm': 'sit', // Sit + 'exr_41n2hnFD2bT6sruf': 'sliding-floor-bridge-curl-towel', // Sliding Floor Bridge Curl on Towel + 'exr_41n2hadPLLFRGvFk': 'sliding-floor-pulldown-towel', // Sliding Floor Pulldown on Towel + 'exr_41n2hSxsNAV8tGS6': 'split-squat', // Split Squat + 'exr_41n2hHRszDHarrxK': 'split-squats', // Split Squats (variant) + 'exr_41n2hmGR8WuVfe1U': 'squat', // Squat (bodyweight) + 'exr_41n2hRicz5MdZEns': 'squat-thrust', // Squat Thrust + 'exr_41n2homrPqqs8coG': 'stair-up', // Stair Up + 'exr_41n2hSq88Ni3KCny': 'standing-alternate-arms-circling', // Standing Alternate Arms Circling + 'exr_41n2hUBVSgXaKhau': 'standing-arms-circling', // Standing Arms Circling + 'exr_41n2hynD9srC1kY7': 'standing-arms-flinging', // Standing Arms Flinging + 'exr_41n2hzfRXQDaLYJh': 'standing-calf-raise', // Standing Calf Raise (bodyweight) + 'exr_41n2hdWu3oaCGdWT': 'standing-calf-raise-dumbbell', // Standing Calf Raise (DUMBBELL) + 'exr_41n2hvzxocyjoGgL': 'standing-leg-calf-raise-barbell', // Standing Leg Calf Raise (BARBELL) + 'exr_41n2huXeEFSaqo4G': 'standing-one-arm-circling', // Standing One Arm Circling + 'exr_41n2hXYRxFHnQAD4': 'stationary-bike-run', // Stationary Bike Run (MACHINE) + 'exr_41n2hXvPyEyMBgNR': 'step-up-on-chair', // Step-up on Chair + 'exr_41n2hYAP9oGEZk2P': 'sumo-squat', // Sumo Squat + 'exr_41n2hWxnJoGwbJpa': 'superman-row-towel', // Superman Row with Towel + 'exr_41n2hoifHqpb7WK9': 'supination-bar-suspension-stretch', // Supination Bar Suspension Stretch + 'exr_41n2hdkBpqwoDmVq': 'suspended-row', // Suspended Row + 'exr_41n2hLUqpev5gSzJ': 'thoracic-bridge', // Thoracic Bridge + 'exr_41n2hndkoGHD1ogh': 'tricep-dip-alt', // Triceps Dip (variant) + 'exr_41n2hHH9bNfi98YU': 'triceps-dips-floor', // Triceps Dips Floor + 'exr_41n2hLA8xydD4dzE': 'triceps-press', // Triceps Press + 'exr_41n2hYWXejezzLjv': 'two-front-toe-touching', // Two Front Toe Touching + 'exr_41n2hqjVS3nwBoyr': 'two-legs-hammer-curl-towel', // Two Legs Hammer Curl with Towel + 'exr_41n2hx6oyEujP1B6': 'two-legs-reverse-biceps-curl-towel', // Two Legs Reverse Biceps Curl with Towel + 'exr_41n2huc12BsuDNYQ': 'v-up', // V-up + 'exr_41n2hLZZAH2F2UkS': 'walk-elliptical-cross-trainer', // Walk Elliptical Cross Trainer (MACHINE) + 'exr_41n2hmFcGGUCS289': 'walking-high-knees-lunge', // Walking High Knees Lunge + 'exr_41n2hQHmRSoUkk9F': 'walking-lunge', // Walking Lunge + 'exr_41n2hkCHzg1AXdkV': 'walking-on-incline-treadmill', // Walking on Incline Treadmill (MACHINE) + 'exr_41n2hoyHUrhBiEWg': 'walking-on-treadmill', // Walking on Treadmill (MACHINE) + 'exr_41n2hftBVLiXgtRQ': 'wide-grip-pull-up', // Wide Grip Pull-Up + 'exr_41n2hWgAAtQeA3Lh': 'wide-hand-push-up', // Wide Hand Push up + 'exr_41n2hozyXuCmDTdZ': 'wrist-circles', // Wrist Circles + 'exr_41n2hSF5U97sFAr8': 'wrist-extension-articulations', // Wrist - Extension - Articulations + 'exr_41n2hQcqPQ37Dmxj': 'wrist-flexion-articulations', // Wrist - Flexion - Articulations +}; + +/** Reverse lookup: internal slug → ExerciseDB ID */ +export const slugToExerciseDbId: Record = Object.fromEntries( + Object.entries(exerciseDbMap).map(([edbId, slug]) => [slug, edbId]) +); diff --git a/src/lib/data/exercisedb-raw.json b/src/lib/data/exercisedb-raw.json new file mode 100644 index 0000000..eb4fdae --- /dev/null +++ b/src/lib/data/exercisedb-raw.json @@ -0,0 +1,14190 @@ +{ + "scrapedAt": "2026-04-02T19:55:00.000Z", + "metadata": { + "bodyParts": [ + { + "name": "BACK", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/back.webp" + }, + { + "name": "CALVES", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/calves.webp" + }, + { + "name": "CHEST", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/chest.webp" + }, + { + "name": "FOREARMS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/forearms.webp" + }, + { + "name": "HIPS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/hips.webp" + }, + { + "name": "NECK", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/neck.webp" + }, + { + "name": "SHOULDERS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/shoulders.webp" + }, + { + "name": "THIGHS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/thighs.webp" + }, + { + "name": "WAIST", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/waist.webp" + }, + { + "name": "HANDS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/hands.webp" + }, + { + "name": "FEET", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/feet.webp" + }, + { + "name": "FACE", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/face.webp" + }, + { + "name": "FULL BODY", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/fullbody.webp" + }, + { + "name": "BICEPS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/biceps.webp" + }, + { + "name": "UPPER ARMS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/biceps.webp" + }, + { + "name": "TRICEPS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/triceps.webp" + }, + { + "name": "HAMSTRINGS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/hamstrings.webp" + }, + { + "name": "QUADRICEPS", + "imageUrl": "https://cdn.exercisedb.dev/bodyparts/quadriceps.webp" + } + ], + "equipments": [ + { + "name": "ASSISTED", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-assisted.webp" + }, + { + "name": "BAND", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-band.webp" + }, + { + "name": "BARBELL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-barbell.webp" + }, + { + "name": "BATTLING ROPE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Battling-Rope.webp" + }, + { + "name": "BODY WEIGHT", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Body-weight.webp" + }, + { + "name": "BOSU BALL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Bosu-ball.webp" + }, + { + "name": "CABLE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Cable-1.webp" + }, + { + "name": "DUMBBELL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Dumbbell.webp" + }, + { + "name": "EZ BARBELL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-EZ-Barbell.webp" + }, + { + "name": "HAMMER", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-hammer.webp" + }, + { + "name": "KETTLEBELL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Kettlebell.webp" + }, + { + "name": "LEVERAGE MACHINE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Leverage-machine.webp" + }, + { + "name": "MEDICINE BALL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Medicine-Ball.webp" + }, + { + "name": "OLYMPIC BARBELL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Olympic-barbell.webp" + }, + { + "name": "POWER SLED", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Power-Sled.webp" + }, + { + "name": "RESISTANCE BAND", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Resistance-Band.webp" + }, + { + "name": "ROLL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Massage-Roller.webp" + }, + { + "name": "ROLLBALL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Roll-Ball.webp" + }, + { + "name": "ROPE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Jump-Rope.webp" + }, + { + "name": "SLED MACHINE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Sled-machine.webp" + }, + { + "name": "SMITH MACHINE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Smith-machine.webp" + }, + { + "name": "STABILITY BALL", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Stability-ball.webp" + }, + { + "name": "STICK", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Stick.webp" + }, + { + "name": "SUSPENSION", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Suspension.webp" + }, + { + "name": "TRAP BAR", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Trap-bar.webp" + }, + { + "name": "VIBRATE PLATE", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Vibrate-Plate.webp" + }, + { + "name": "WEIGHTED", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Weighted.webp" + }, + { + "name": "WHEEL ROLLER", + "imageUrl": "https://cdn.exercisedb.dev/equipments/equipment-Wheel-Roller.webp" + } + ], + "muscles": [ + { + "name": "ADDUCTOR LONGUS" + }, + { + "name": "ADDUCTOR BREVIS" + }, + { + "name": "ADDUCTOR MAGNUS" + }, + { + "name": "BICEPS BRACHII" + }, + { + "name": "BRACHIALIS" + }, + { + "name": "BRACHIORADIALIS" + }, + { + "name": "DEEP HIP EXTERNAL ROTATORS" + }, + { + "name": "ANTERIOR DELTOID" + }, + { + "name": "LATERAL DELTOID" + }, + { + "name": "POSTERIOR DELTOID" + }, + { + "name": "ERECTOR SPINAE" + }, + { + "name": "GASTROCNEMIUS" + }, + { + "name": "GLUTEUS MAXIMUS" + }, + { + "name": "GLUTEUS MEDIUS" + }, + { + "name": "GLUTEUS MINIMUS" + }, + { + "name": "GRACILIS" + }, + { + "name": "HAMSTRINGS" + }, + { + "name": "ILIOPSOAS" + }, + { + "name": "INFRASPINATUS" + }, + { + "name": "LATISSIMUS DORSI" + }, + { + "name": "LEVATOR SCAPULAE" + }, + { + "name": "OBLIQUES" + }, + { + "name": "PECTINEUS" + }, + { + "name": "PECTORALIS MAJOR CLAVICULAR HEAD" + }, + { + "name": "PECTORALIS MAJOR STERNAL HEAD" + }, + { + "name": "POPLITEUS" + }, + { + "name": "QUADRICEPS" + }, + { + "name": "RECTUS ABDOMINIS" + }, + { + "name": "SARTORIUS" + }, + { + "name": "SERRATUS ANTE" + }, + { + "name": "SERRATUS ANTERIOR" + }, + { + "name": "SOLEUS" + }, + { + "name": "SPLENIUS" + }, + { + "name": "STERNOCLEIDOMASTOID" + }, + { + "name": "SUBSCAPULARIS" + }, + { + "name": "TENSOR FASCIAE LATAE" + }, + { + "name": "TERES MAJOR" + }, + { + "name": "TERES MINOR" + }, + { + "name": "TIBIALIS ANTERIOR" + }, + { + "name": "TRANSVERSUS ABDOMINIS" + }, + { + "name": "TRAPEZIUS LOWER FIBERS" + }, + { + "name": "TRAPEZIUS MIDDLE FIBERS" + }, + { + "name": "TRAPEZIUS UPPER FIBERS" + }, + { + "name": "TRICEPS BRACHII" + }, + { + "name": "WRIST EXTENSORS" + }, + { + "name": "WRIST FLEXORS" + } + ], + "exerciseTypes": [ + { + "name": "STRENGTH", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/strength.webp" + }, + { + "name": "CARDIO", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/cardio.webp" + }, + { + "name": "PLYOMETRICS", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/plyometrics.webp" + }, + { + "name": "STRETCHING", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/stretching.webp" + }, + { + "name": "WEIGHTLIFTING", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/weightlifting.webp" + }, + { + "name": "YOGA", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/yoga.webp" + }, + { + "name": "AEROBIC", + "imageUrl": "https://cdn.exercisedb.dev/exercisetypes/aerobic.webp" + } + ] + }, + "exercises": [ + { + "exerciseId": "exr_41n2ha5iPFpN3hEJ", + "name": "Bridge - Mountain Climber ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/EsVOYBdhDN.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/8HglZxks53.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/EsVOYBdhDN.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/nXgCE4E6Hq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Dj6kVVnRkn.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "OBLIQUES" + ], + "secondaryMuscles": [ + "QUADRICEPS", + "PECTINEUS", + "ADDUCTOR BREVIS", + "TENSOR FASCIAE LATAE", + "ILIOPSOAS", + "ADDUCTOR LONGUS", + "RECTUS ABDOMINIS", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Y9wqC8B/41n2ha5iPFpN3hEJ__Bridge---Mountain-Climber-(Cross-Body)-(female)_Waist.mp4", + "keywords": [ + "Bodyweight exercise for waist", + "Bridge Mountain Climber workout", + "Waist targeting exercises", + "Bodyweight Bridge - Mountain Climber", + "Waist toning exercises", + "Bridge - Mountain Climber for waist", + "Bodyweight exercises for core", + "Strengthening waist exercise", + "Home workout for waist", + "No-equipment waist exercise" + ], + "overview": "The Bridge - Mountain Climber exercise is a dynamic workout that primarily targets your core, glutes, and lower body, while also improving cardiovascular endurance. It's an ideal exercise for individuals at intermediate or advanced fitness levels looking to enhance overall strength and agility. Engaging in this exercise can help improve muscle tone, promote better posture, and increase metabolic rate for efficient fat burning, making it a desirable choice for those aiming for weight loss or a more defined physique.", + "instructions": [ + "Push through your heels and lift your hips off the ground while keeping your back straight, this is your starting position.", + "Now, bring one knee up towards your chest, similar to a running motion, then return it to the starting position.", + "Repeat this movement with the other knee, this completes one rep of the Mountain Climber.", + "Continue alternating knees for your desired number of repetitions, maintaining the bridge position throughout the exercise." + ], + "exerciseTips": [ + "Core Engagement: Engage your core muscles throughout the entire exercise. This not only helps to stabilize your body but also maximizes the effectiveness of the exercise. A common mistake is to focus on speed rather than muscle engagement. Slow, controlled movements are more effective and safer.", + "Controlled Breathing: Breathe steadily throughout the exercise. Inhale as you lift into the bridge and exhale as you transition into the mountain climber. Holding your breath can cause dizziness and decrease your performance.", + "Avoid Rushing: Many people make the" + ], + "variations": [ + "The Sliding Bridge Mountain Climber, where you use sliders or towels under your feet to add an element of instability and increase the difficulty level.", + "The Spiderman Bridge Mountain Climber, where you bring your knee out to the side towards your elbow during the mountain climber phase to target your obliques.", + "The Decline Bridge Mountain Climber, where your hands are on an elevated surface for the bridge and your feet are on the ground for the mountain climber, making it more challenging.", + "The Bridge Mountain Climber with a Twist, where you twist your torso and bring your knee towards the opposite elbow during the mountain climber phase to engage your abs more." + ], + "relatedExerciseIds": [ + "exr_41n2hrfQD4pUfaNs", + "exr_41n2haDnQV1kngVR", + "exr_41n2hPAp79rVAStg", + "exr_41n2hG8sPtFPPKJ5", + "exr_41n2hoVGJ58hzGjr", + "exr_41n2hTCC2kTRQECq", + "exr_41n2habfAGU8KHRR", + "exr_41n2hu4kRBiUHfti", + "exr_41n2hGNfhCnGAkBS", + "exr_41n2hgdqh4HknZFn" + ] + }, + { + "exerciseId": "exr_41n2haAabPyN5t8y", + "name": "Side Lunge", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/RB7NBcf79I.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/W0pwuo0l11.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/RB7NBcf79I.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/BdedvG0Wss.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/7fcbHVQgFb.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "GLUTEUS MEDIUS", + "SOLEUS", + "TENSOR FASCIAE LATAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ufB3wo9/41n2haAabPyN5t8y__Side-Lunge_Thighs.mp4", + "keywords": [ + "Body weight exercise for thighs", + "Quadriceps strengthening exercises", + "Side Lunge workout", + "Bodyweight workout for legs", + "Thigh toning exercises", + "Side Lunge body weight exercise", + "Quadriceps body weight workout", + "Thigh strengthening workouts", + "Body weight Side Lunge", + "Leg toning exercises with body weight" + ], + "overview": "The Side Lunge is a highly effective lower body exercise that targets the quadriceps, hamstrings, glutes, and hip muscles, enhancing strength, balance, and flexibility. It's suitable for everyone from beginners to advanced fitness enthusiasts, as it can be modified to accommodate different fitness levels. Individuals may choose to incorporate Side Lunges into their workout routine to improve lateral movements, increase leg power, and promote overall body coordination.", + "instructions": [ + "Take a big step to the right with your right foot, keeping your left foot in place.", + "Bend your right knee and push your hips back, lowering your body into a lunge position on your right side. Keep your left leg straight and your right knee directly above your right foot.", + "Push through your right foot to return to the starting position.", + "Repeat the movement on your left side to complete one repetition. Continue to alternate sides for your desired number of repetitions." + ], + "exerciseTips": [ + "Avoid Leaning Forward: A common mistake is leaning too far forward when performing a side lunge. This can put unnecessary stress on your knees and back. Instead, keep your chest lifted and your spine neutral throughout the movement.", + "Control Your Movement: Side lunges should be done in a controlled manner. Avoid rushing through the movement or using momentum to carry you from side to side. This will ensure you're effectively working your muscles and not risking injury.", + "Mind Your Knee Alignment: When you're in the lunge, make sure your knee" + ], + "variations": [ + "Side Lunge with a Twist: In this variation, you perform a standard side lunge but add a torso twist towards the lunging leg to engage your core.", + "Side Lunge with a Dumbbell: This variation involves holding a dumbbell in both hands while performing the side lunge to add resistance and increase intensity.", + "Side Lunge to Balance: This involves performing a side lunge and then balancing on one leg as you return to standing position, aiding in improving balance and stability.", + "Side Lunge with a Knee Lift: In this variation, after performing a side lunge, you lift the lunging knee towards your chest as you stand, engaging your core and lower body." + ], + "relatedExerciseIds": [ + "exr_41n2hRaLxY7YfNbg", + "exr_41n2hM7G2Tz9EqjH", + "exr_41n2hjnQCBv1B1NE", + "exr_41n2hupd1dcr7ND1", + "exr_41n2hpoYj7b2sGCX", + "exr_41n2hGNrmUnF58Yy", + "exr_41n2hXvPyEyMBgNR", + "exr_41n2hKnBXgBN3rD3", + "exr_41n2hpB92SjPqVeM", + "exr_41n2huiWrun35Vo2" + ] + }, + { + "exerciseId": "exr_41n2hadPLLFRGvFk", + "name": "Sliding Floor Pulldown on Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/9fW96RFqRZ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/eW5p1RqlqX.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/9fW96RFqRZ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YFbvZ8xeqd.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QMQOZVauzR.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "POSTERIOR DELTOID", + "TRICEPS BRACHII", + "TERES MINOR", + "TRAPEZIUS LOWER FIBERS", + "TRAPEZIUS MIDDLE FIBERS", + "TERES MAJOR", + "INFRASPINATUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/FOVy5de/41n2hadPLLFRGvFk__Sliding-Floor-Pulldown-on-Towel_Back.mp4", + "keywords": [ + "Body weight back exercise", + "Sliding Floor Pulldown tutorial", + "Towel workout for back", + "Bodyweight back strengthening", + "Sliding Floor Pulldown technique", + "Back exercises with towel", + "No-equipment back workout", + "Sliding Floor Pulldown on Towel instructions", + "Home workout for back muscles", + "Body weight exercises for back strength" + ], + "overview": "The Sliding Floor Pulldown on Towel is a full-body exercise that primarily targets the upper body muscles, including the back, shoulders, and arms, while also engaging the core. This exercise is ideal for fitness enthusiasts of all levels, from beginners to advanced, due to its adjustable intensity. Individuals may want to perform this exercise to improve their upper body strength, promote better posture, and enhance overall body stability.", + "instructions": [ + "Lie down flat on your back on the floor, with your legs extended and your feet shoulder-width apart, holding onto the towel with both hands above your head.", + "Slowly slide your hands along the towel, pulling it towards your body while raising your torso slightly off the ground, keeping your core engaged throughout the movement.", + "Hold this position for a few seconds, then slowly lower your torso back to the starting position, sliding your hands back up the towel.", + "Repeat this exercise for the desired number of repetitions, ensuring to keep your movements controlled and your core engaged throughout." + ], + "exerciseTips": [ + "Maintain Good Posture: It's crucial to keep your back straight and your core engaged throughout the exercise. Slouching or hunching can cause strain on your back and neck and reduce the effectiveness of the exercise.", + "Controlled Movements: When pulling the towel down, ensure your movements are slow and controlled. Avoid jerking or using momentum to pull the towel down, as this can lead to muscle strain and doesn't effectively engage your muscles.", + "Breathing: Remember to breathe during the exercise. Inhale as you raise the towel above your head, and exhale as you pull it down. Holding" + ], + "variations": [ + "Sliding Floor Pulldown with Resistance Bands: This variation incorporates resistance bands, which are attached to a stable object and held while performing the sliding motion, adding an extra level of resistance to the exercise.", + "Sliding Floor Pulldown with Stability Ball: In this variation, a stability ball is used in place of a towel, engaging core muscles more intensely to maintain balance.", + "Single Arm Sliding Floor Pulldown: This variation involves performing the exercise using one arm at a time, which can help to isolate and strengthen each side of the body individually.", + "Sliding Floor Pulldown with Weighted Vest: This variation includes wearing a weighted vest while performing the exercise, increasing the difficulty and intensity of the workout." + ], + "relatedExerciseIds": [ + "exr_41n2hsF3TK9cXNiM", + "exr_41n2hVqCaNmk5L4N", + "exr_41n2habtysPfV3M5", + "exr_41n2hcdSyWeKNx8t", + "exr_41n2hQfMe8RwnprM", + "exr_41n2hVTvJhMumPYQ", + "exr_41n2hhHwv8JJUfi4", + "exr_41n2heVhgH55SnWn", + "exr_41n2hxf1cobGpRP9", + "exr_41n2hiED1AKsUVp8" + ] + }, + { + "exerciseId": "exr_41n2hadQgEEX8wDN", + "name": "Triceps Dip", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/MruSDlnk0M.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Y8HHblPWRu.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/MruSDlnk0M.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/j7hJQXOSXN.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/XXIfjNLhcq.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "ANTERIOR DELTOID", + "LATISSIMUS DORSI", + "LEVATOR SCAPULAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/gGHzijt/41n2hadQgEEX8wDN__Triceps-Dip_Upper-Arms_.mp4", + "keywords": [ + "Triceps Dip Workout", + "Bodyweight Tricep Exercises", + "Upper Arm Toning Exercises", + "Bodyweight Dips", + "Triceps Strengthening", + "Arm Muscle Workout", + "Upper Body Bodyweight Exercise", + "Tricep Dip Training", + "Home Triceps Workout", + "Arm Toning Bodyweight Exercises" + ], + "overview": "The Triceps Dip is a bodyweight exercise that primarily strengthens the triceps muscles, while also engaging the shoulders, chest, and upper back. It is suitable for individuals at all fitness levels, including beginners, due to its adjustable intensity. People would want to do this exercise as it improves upper body strength, enhances muscle tone, and can be done anywhere with minimal equipment.", + "instructions": [ + "Slowly lower your body by bending your elbows while keeping them close to your body until your upper arms are parallel to the ground.", + "Hold this position for a moment, ensuring your back is close to the bar and your shoulders are down.", + "Push your body back up to the starting position by extending your arms, but don't lock your elbows.", + "Repeat these steps for the desired number of repetitions, maintaining the proper form throughout." + ], + "exerciseTips": [ + "Controlled Movement: As you lower your body, your elbows should be bent at a 90-degree angle. Avoid going too low as this can strain your shoulders. It's a common mistake to rush the exercise, but it's important to maintain a controlled, steady pace to maximize muscle engagement and prevent injury.", + "Keep Your Body Close: Your body should remain close to the bench or chair throughout the exercise. A common mistake is to move too far away, which can put unnecessary strain on your shoulders.", + "Engage Your Core: Keep your abdominal muscles tight during the exercise. This will help to stabilize your body and reduce the risk of back injury. Many people forget to engage their" + ], + "variations": [ + "Straight Leg Dips: This version of the triceps dip involves keeping your legs straight out in front of you while performing the dip, increasing the difficulty and intensity of the exercise.", + "Weighted Dips: In this variation, you add extra weight to your body using a weight belt or a weighted vest, increasing the resistance and making the exercise more challenging.", + "Ring Dips: This is a more advanced variation where you use gymnastic rings or suspension straps instead of a stable surface, requiring more balance and core strength.", + "Single Leg Dips: This variation involves lifting one leg off the ground while performing the dip, challenging your balance and engaging your core muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hoFGGwZDNFT1", + "exr_41n2hndkoGHD1ogh", + "exr_41n2hHH9bNfi98YU", + "exr_41n2hj9BnSmUu3Eo", + "exr_41n2hNJoa8pZ5XSy", + "exr_41n2hm6ArroHDETJ", + "exr_41n2hGVp2iKNQAda", + "exr_41n2hHPJc5GY5LBZ", + "exr_41n2hVcuaY9F3ukX", + "exr_41n2hHru39AiA5Dd" + ] + }, + { + "exerciseId": "exr_41n2haNJ3NA8yCE2", + "name": "Dumbbell Incline One Arm Hammer Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qkXo99D6UI.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/EEeXEu5x2b.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qkXo99D6UI.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/alNdnTQcs9.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/RZIa3qzfNz.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "TERES MAJOR", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "TRAPEZIUS MIDDLE FIBERS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/cCtHUc4/41n2haNJ3NA8yCE2__Dumbbell-Incline-One-Arm-Hammer-Press_Upper-Arms_.mp4", + "keywords": [ + "One Arm Dumbbell Press", + "Hammer Press Workout", + "Incline Dumbbell Exercise", + "Upper Arm Strengthening", + "Single Arm Dumbbell Press", + "Incline Hammer Press", + "Dumbbell Workout for Arms", + "One Arm Incline Press", + "Upper Arm Dumbbell Exercise", + "Single Hand Incline Dumbbell Press" + ], + "overview": "The Dumbbell Incline One Arm Hammer Press is a highly effective exercise targeting the upper chest and shoulders, offering a great way to build strength and muscle definition. It's suitable for both beginners and advanced fitness enthusiasts, as it can be easily modified to match individual strength levels. People may choose this exercise for its ability to isolate and engage the chest muscles more effectively, promote muscle balance and symmetry, and add variety to their workout routine.", + "instructions": [ + "With a dumbbell in one hand, raise your arm until it is fully extended above you, keeping your palm facing inward in a hammer grip (thumb up).", + "Slowly lower the dumbbell towards your shoulder, bending your elbow and keeping the rest of your body still, until your arm forms a 90-degree angle.", + "Push the dumbbell back up to the starting position, fully extending your arm but not locking your elbow, while exhaling and engaging your chest muscles.", + "Repeat the movement for your desired amount of repetitions, then switch to the other arm and repeat the process." + ], + "exerciseTips": [ + "Proper Grip: Hold the dumbbell with a neutral grip, meaning your palms should be facing each other. This is where the 'hammer' in the name comes from, as your hand positioning should resemble holding a hammer. Avoid gripping the dumbbell too tightly as this can lead to unnecessary forearm fatigue.", + "Controlled Movement: As you press the dumbbell upwards, ensure your movement is slow and controlled. Avoid the common mistake of using momentum to lift the weight, as this can lead to muscle strain and doesn't effectively engage the targeted muscles. At the top of the movement, your arm should be fully extended but not locked out." + ], + "variations": [ + "Dumbbell Flat Bench Hammer Press: This variation is performed on a flat bench, targeting the middle chest muscles and offering a different angle of resistance.", + "Dumbbell Decline Hammer Press: This variation is performed on a decline bench, targeting the lower chest muscles and offering a different angle of resistance.", + "Dumbbell Incline One Arm Hammer Press with Rotation: This variation involves rotating the wrist at the top of the movement, engaging more of the chest and shoulder muscles.", + "Dumbbell Incline Hammer Press with Resistance Bands: This variation involves using resistance bands along with the dumbbells, adding an element of instability and increased resistance to the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hba1jB58A7ns", + "exr_41n2hW8KcsJKyQ3y", + "exr_41n2hZ7uoN5JnUJY", + "exr_41n2hXkHMALCvi5v", + "exr_41n2hGXk1QDZierU", + "exr_41n2hrd1VZUXbQJG", + "exr_41n2hsVHu7B1MTdr", + "exr_41n2hkqhvF25q7bJ", + "exr_41n2hpVmahxjaKo9", + "exr_41n2hJHaVdsxZhiJ" + ] + }, + { + "exerciseId": "exr_41n2havo95Y2QpkW", + "name": "Feet and Ankles Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/AwDLoYPc84.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/iOLkwBxV7a.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/AwDLoYPc84.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/wMg4UwI4Fb.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/U0QeMxq5zI.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS", + "TIBIALIS ANTERIOR" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nDK8gMU/41n2havo95Y2QpkW__Feet-and-Ankles-Stretch-(female)_Calves.mp4", + "keywords": [ + "Body weight feet and ankles stretch", + "Calves workout at home", + "Bodyweight exercises for calves", + "Strengthening ankles with body weight", + "Feet and ankles flexibility exercises", + "Body weight calf stretching", + "Ankle strengthening bodyweight exercise", + "Home exercises for strong calves", + "Body weight exercises for foot and ankle", + "Improving calf muscles with body weight." + ], + "overview": "The Feet and Ankles Stretch exercise is a beneficial routine that primarily targets the muscles, ligaments, and joints in your feet and ankles, enhancing flexibility and strength. This exercise is ideal for athletes, runners, dancers or anyone who spends a lot of time on their feet, as it can help to prevent injuries and alleviate foot and ankle discomfort. Individuals would want to perform this stretch to improve mobility, reduce the risk of strain, and promote overall foot health.", + "instructions": [ + "Slowly extend your feet forward, pointing your toes away from your body as far as you can comfortably go.", + "Hold this position for about 20-30 seconds, feeling a gentle stretch in your ankles and the arches of your feet.", + "Next, flex your feet by pulling your toes back towards your body, again holding for 20-30 seconds to stretch the backs of your ankles.", + "Repeat these steps for several rounds, taking care not to overstretch or cause pain." + ], + "exerciseTips": [ + "Proper Posture: Ensure that you maintain the right posture while performing the feet and ankles stretch. Stand tall with your feet hip-width apart and your weight evenly distributed on both feet. Avoid leaning too far forward or backward, as this can strain your muscles and lead to injury.", + "Gradual Stretching: When stretching your feet and ankles, make sure to do it gradually. Avoid bouncing or making jerky movements, which can cause injury. Instead, hold each stretch for about 20 to 30 seconds, release, and then repeat.", + "Listen to Your Body: While it's normal to feel a gentle pull or slight discomfort when stretching, you should never feel pain." + ], + "variations": [ + "The Standing Calf Stretch: Stand facing a wall with one foot in front of the other, then lean forward keeping your back heel on the ground to stretch the calf and ankle.", + "The Downward Dog Pose: This yoga pose not only stretches your hamstrings and back, but also your feet and ankles as you press your heels towards the floor.", + "The Towel Foot Stretch: Sit on the floor with your legs straight out in front of you, then wrap a towel around the ball of your foot and gently pull towards you to stretch your foot and ankle.", + "The Heel Cord Stretch: Stand with your hands on a wall, place one foot behind the other, and gently push your back heel down to the floor to stretch the back of your ankle." + ], + "relatedExerciseIds": [ + "exr_41n2hKTDZRs17Mry", + "exr_41n2ht26JzQuZekH", + "exr_41n2hH5vCci792aS", + "exr_41n2hk3YSCjnZ9um", + "exr_41n2hnx1hnDdketU", + "exr_41n2hGD4omjWVnbS", + "exr_41n2hLx2rvhz95GC", + "exr_41n2hpuxUkqpNJzm", + "exr_41n2hdgkShcdcpHH", + "exr_41n2hcBy2oDRTWXL" + ] + }, + { + "exerciseId": "exr_41n2hbdZww1thMKz", + "name": "Jump Squat ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/YfCTLiECo2.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/RjpdOLvOMn.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/YfCTLiECo2.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Mf83Lv473u.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/VCJYg3lIIO.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "SOLEUS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/1QmQoYs/41n2hbdZww1thMKz__Jump-Squat-II_Thighs_.mp4", + "keywords": [ + "Jump Squat workout", + "Body weight exercises for thighs", + "Quadriceps strengthening exercises", + "Thigh toning workouts", + "Body weight Jump Squat", + "Jump Squat for leg muscles", + "Home workouts for thighs", + "Quadriceps exercises with no equipment", + "Jump Squat body weight exercise", + "Thigh and Quadriceps workout" + ], + "overview": "The Jump Squat is a powerful exercise that strengthens and tones the lower body, specifically targeting the glutes, quads, and calves while also improving cardiovascular health and enhancing balance. It's an ideal workout for both beginners and advanced fitness enthusiasts due to its adjustable intensity. Individuals would want to incorporate Jump Squats into their routine for its ability to boost athletic performance, increase fat burning, and promote overall body strength.", + "instructions": [ + "Begin the exercise by performing a regular squat, bending your knees and pushing your hips back as if you're about to sit on a chair.", + "Once you reach the lowest point of your squat, use your feet to explode upwards, jumping as high as you can.", + "As you land, control your body to smoothly transition back into the squat position, absorbing the impact with your legs.", + "Repeat this process for your desired number of repetitions, ensuring to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Correct Form: Maintain a correct posture throughout the exercise. Start with your feet shoulder-width apart, bend your knees and hips to lower your body into a squat, then explosively jump up. When you land, make sure to do so softly and go directly into the next squat. Keep your chest up and back straight, and don't let your knees cave inwards.", + "Control Your Landing: A common mistake is landing hard on your feet, which can lead to injuries. Always aim to land softly and quietly, absorbing the impact through your legs. Your knees should be slightly bent upon landing.", + "Use Your Arms: Your arms can help you generate more power and maintain balance. As you squat" + ], + "variations": [ + "The Squat Box Jump involves performing a squat and then jumping onto a box or platform, increasing the intensity of the exercise.", + "The Weighted Jump Squat includes holding a dumbbell or kettlebell during the move to add resistance and increase strength.", + "The Single-Leg Jump Squat focuses on one leg at a time, enhancing balance and coordination.", + "The Broad Jump Squat is a variation where you jump forward instead of upward, working on your horizontal jumping power." + ], + "relatedExerciseIds": [ + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2homrPqqs8coG", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hd78zujKUEWK", + "exr_41n2hvkiECv8grsi", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4" + ] + }, + { + "exerciseId": "exr_41n2hbLX4XH8xgN7", + "name": "Dumbbell Single Leg Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/bAEQLWIqH4.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/XUiA39I6VS.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/bAEQLWIqH4.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ZPm7iUXCmR.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/8WD1U297Oa.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/sN2BNq4/41n2hbLX4XH8xgN7__Dumbbell-Single-Leg-Calf-Raise_Calves.mp4", + "keywords": [ + "Dumbbell Calf Raise Exercise", + "Single Leg Calf Workout with Dumbbell", + "Dumbbell Exercise for Strong Calves", + "Strengthen Calves with Dumbbell", + "One Leg Dumbbell Calf Raise", + "Dumbbell Workout for Calves", + "Single Leg Calf Raise with Weights", + "Dumbbell Single Leg Calf Strengthening", + "Calf Muscle Building with Dumbbell", + "Dumbbell Weighted Single Leg Calf Raise." + ], + "overview": "The Dumbbell Single Leg Calf Raise is a lower body exercise that primarily targets the calf muscles, helping to improve balance, strength, and muscular definition. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's ability. People would want to perform this exercise to enhance their lower body strength, improve athletic performance, and create well-defined, toned calves.", + "instructions": [ + "Lift your left foot off the ground so you're balancing on your right foot.", + "Slowly raise your right heel off the ground as high as possible, keeping your core tight and your right knee slightly bent.", + "Pause at the top of the movement, then slowly lower your heel back down to the ground.", + "Repeat this motion for your desired number of reps, then switch to the left foot and repeat the process." + ], + "exerciseTips": [ + "Controlled Movement: When lifting your heel off the ground, make sure to do it in a slow and controlled manner. Avoid rushing the movement as it can lead to injury and won't effectively target the calf muscles.", + "Full Range of Motion: Make sure to go through the full range of motion. This means lowering your heel below the level of the step at the bottom of the movement, and rising up on the balls of your feet as high as possible at the top of the movement.", + "Avoid Using Momentum: A common mistake is to use momentum to lift your body, which can reduce the effectiveness of the exercise and increase" + ], + "variations": [ + "Double Leg Dumbbell Calf Raise: Instead of lifting one leg, this variation involves standing with both feet on the ground and raising both heels simultaneously.", + "Dumbbell Calf Raise on Step: This variation requires you to stand on a step or raised platform, allowing for a greater range of motion as you drop your heel below the step and then raise it.", + "Dumbbell Calf Raise with Resistance Band: In this variation, a resistance band is added to the dumbbell calf raise for extra tension and challenge.", + "Dumbbell Calf Raise with Jump: This advanced variation involves performing a calf raise with a dumbbell, then adding a small jump at the top of the movement to increase the intensity." + ], + "relatedExerciseIds": [ + "exr_41n2hQtaWxPLNFwX", + "exr_41n2hLqvEksmcu1b", + "exr_41n2hdWu3oaCGdWT", + "exr_41n2hJmzBvGxxdci", + "exr_41n2hdfUiA9ZE8rn", + "exr_41n2hbGeNbGk66eE", + "exr_41n2hf9T7AyHp1vo", + "exr_41n2hp1BDEDwni5t", + "exr_41n2hHFpZJ9V1r2v", + "exr_41n2hR3wbL7tyRrJ" + ] + }, + { + "exerciseId": "exr_41n2hbYPY4jLKxW3", + "name": "Peroneals Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/AcGb20UoJg.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/J6tdm4GMxi.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/AcGb20UoJg.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/zqPoDUYKkx.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/hAUE1wK3A7.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/MEXAdpY/41n2hbYPY4jLKxW3__Peroneals-Stretch-(female)_Calves.mp4", + "keywords": [ + "Bodyweight Peroneals Stretch", + "Calves Stretching Exercise", + "Bodyweight Calf Exercise", + "Peroneals Strengthening Workout", + "Calf Muscle Stretch", + "Bodyweight Exercise for Calves", + "Peroneals Stretching Routine", + "Home Workout for Calves", + "Bodyweight Peroneals Training", + "Calves Flexibility Exercise" + ], + "overview": "The Peroneals Stretch is a beneficial exercise designed to enhance flexibility, improve balance, and alleviate discomfort in the peroneal muscles located on the outer side of the lower leg. This stretch is ideal for athletes, individuals recovering from leg injuries, or anyone experiencing tightness or discomfort in their lower legs. Incorporating the Peroneals Stretch into your routine can help prevent injuries, improve athletic performance, and promote overall lower body health.", + "instructions": [ + "Cross one leg over the other, resting your ankle on your opposite knee.", + "Using your hands, gently pull the toes of the crossed foot towards your knee, creating a stretch along the outside of your calf and foot.", + "Hold this stretch for about 20-30 seconds, feeling the stretch in your peroneal muscles.", + "Release the stretch and switch legs, repeating the process on the other side." + ], + "exerciseTips": [ + "Correct Posture: Ensure you are in the correct position before starting the stretch. Sit on the floor with your legs extended in front of you. Cross the leg you want to stretch over the other, keeping your foot near your opposite knee. Using your hand, gently pull your foot towards your knee until you feel a stretch along the side of your calf. Incorrect posture can lead to ineffective stretching or potential injury.", + "Don't Overstretch: A common mistake is to pull too hard on the foot, trying to force the stretch. This can cause damage to the peroneal muscles. Instead, apply gentle pressure and only stretch until you feel a slight pull in your muscles. If" + ], + "variations": [ + "Standing Peroneal Stretch: In this variation, you stand and cross one foot behind the other, then bend the knee of your back leg while keeping the heel on the ground, which targets the peroneals of the back leg.", + "Wall Peroneal Stretch: This involves standing facing a wall, placing your hands on the wall for support, crossing one foot behind the other, and bending your knees while keeping your heels on the ground.", + "Foam Roller Peroneal Stretch: For this variation, a foam roller is used to apply pressure and massage the peroneal muscles. You sit with one leg on the foam roller, the roller positioned under the outer edge of your calf, and roll back and forth.", + "Band-Assisted Per" + ], + "relatedExerciseIds": [ + "exr_41n2hzZBVbWFoLK3", + "exr_41n2hMrjJWHKgjiX", + "exr_41n2hqXVbJbuzeKM", + "exr_41n2hKLNBhR6qrLV", + "exr_41n2hbj9AK7jWMoz", + "exr_41n2hjxnbKtzPkeX", + "exr_41n2hcBy2oDRTWXL", + "exr_41n2hdgkShcdcpHH", + "exr_41n2hpuxUkqpNJzm", + "exr_41n2hGD4omjWVnbS" + ] + }, + { + "exerciseId": "exr_41n2hc2VrB8ofxrW", + "name": "Lying Double Legs Biceps Curl with Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/sGKkXKxdYy.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/jBEnhOxreg.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/sGKkXKxdYy.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/chULhAvT2i.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/lwA4sCsHx0.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BICEPS BRACHII" + ], + "secondaryMuscles": [ + "BRACHIALIS", + "BRACHIORADIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Z80fRjW/41n2hc2VrB8ofxrW__Lying-Double-Legs-Biceps-Curl-with-Towel_Upper-Arms.mp4", + "keywords": [ + "Bodyweight Biceps Exercise", + "Towel Biceps Curl", + "Lying Double Legs Curl", + "Upper Arms Bodyweight Workout", + "Biceps Curl with Towel", + "Home Biceps Exercise", + "No Equipment Upper Arms Workout", + "Bodyweight Biceps Curl", + "Lying Legs Biceps Curl", + "Towel Exercise for Upper Arms." + ], + "overview": "The Lying Double Legs Biceps Curl with Towel is a versatile exercise that targets the biceps, abs, and leg muscles, offering a comprehensive workout in a single move. It is ideal for individuals of all fitness levels who want to improve their muscle strength, flexibility, and balance. People might choose this exercise for its convenience, as it requires minimal equipment - just a towel, and can be done at home, making it great for those with busy schedules or limited access to a gym.", + "instructions": [ + "Next, extend your arms above your head, keeping the towel taut. Your palms should be facing forward.", + "Now, pull the towel towards your forehead by bending your elbows, while keeping your upper arms stationary. Ensure your elbows are close to your head and perpendicular to the floor. This is your starting position.", + "Inhale and slowly lower the towel back to the starting position above your head, while keeping your arms extended and the towel taut.", + "Exhale as you curl your arms, pulling the towel back towards your forehead. This completes one rep. Repeat the exercise for your desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movements: As you pull the towel towards you, bending your knees, ensure your movements are slow and controlled. This will not only help you maintain balance but also maximize muscle engagement. Avoid jerky or quick movements, which can lead to injury.", + "Engage Your Core: While the primary focus is on your biceps, don't forget to engage your core. This will provide stability and support, preventing unnecessary pressure on your back.", + "Avoid Overstretching: When extending your legs, avoid pushing them to a point where your back arches off the floor. This common mistake can put undue stress on your lower back and reduce the effectiveness of the exercise.", + "Consistent Breathing: Breathe out as" + ], + "variations": [ + "Seated Bicep Curl with Dumbbells: Sit on a bench with your feet flat on the ground, hold a dumbbell in each hand and curl them towards your shoulders.", + "Hammer Curl with Dumbbells: Similar to the seated bicep curl, but you keep your palms facing each other throughout the movement, working different parts of the bicep.", + "Incline Dumbbell Curl: Lie on an incline bench with a dumbbell in each hand, palms facing forward, and curl the weights while keeping your elbows stationary.", + "Concentration Curl: Sit on a bench with your feet wide, lean forward slightly, and curl a dumbbell between your legs, focusing on the contraction and extension of the bicep muscle." + ], + "relatedExerciseIds": [ + "exr_41n2hzAMXkkQQ5T2", + "exr_41n2hxqpSU5p6DZv", + "exr_41n2htBQBchhJEFn", + "exr_41n2hx6oyEujP1B6", + "exr_41n2hXKdB9ktSASg", + "exr_41n2hydnNUJygyFB", + "exr_41n2hjVXxKoYuDdn", + "exr_41n2hPMH1qxsumQn", + "exr_41n2hiL123KPcmn4", + "exr_41n2hk4JPVrcJyX6" + ] + }, + { + "exerciseId": "exr_41n2hcFJpBvAkXCP", + "name": "Seated Row with Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/XsWkx1qcBC.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/IszXyPAAyK.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/XsWkx1qcBC.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/c5rQWNp2qA.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/DU1B9vuLXZ.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "INFRASPINATUS", + "TRAPEZIUS UPPER FIBERS", + "LATISSIMUS DORSI", + "TERES MINOR", + "TRAPEZIUS MIDDLE FIBERS", + "TERES MAJOR" + ], + "secondaryMuscles": [ + "POSTERIOR DELTOID", + "BRACHIORADIALIS", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/RIWAgWd/41n2hcFJpBvAkXCP__Seated-Row-with-Towel_Back.mp4", + "keywords": [ + "Bodyweight back exercise", + "Seated towel row workout", + "Back strengthening exercises", + "Bodyweight seated row", + "Towel row exercise", + "Home workout for back", + "No equipment back exercises", + "Seated row exercise variations", + "Towel workout for back muscles", + "DIY back exercises at home" + ], + "overview": "The Seated Row with Towel is a simple yet effective exercise that targets the muscles in your back, arms, and shoulders, improving strength and endurance. It's ideal for individuals of all fitness levels, especially those who want to enhance their upper body strength without the need for heavy gym equipment. People would want to perform this exercise as it promotes better posture, reduces the risk of back injuries, and can be easily incorporated into a home workout routine.", + "instructions": [ + "Hold a towel with both hands at shoulder-width apart, and extend your arms fully in front of you at chest height.", + "Keeping your back straight and your core engaged, pull the towel towards your body, bending your elbows and squeezing your shoulder blades together.", + "Hold for a moment at the peak of the movement, then slowly extend your arms back to the starting position.", + "Repeat this movement for your desired number of repetitions, ensuring to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Secure Grip: When holding the towel, make sure you have a firm and secure grip. The towel should be held taut throughout the movement. A common mistake is holding the towel too loosely, which can lead to an uneven pull and potential strain on your wrists or hands.", + "Controlled Movement: The movement of pulling the towel towards your body and then releasing it should be slow and controlled. Avoid the mistake of using momentum or jerky movements, which can lead to injuries and less effective muscle engagement.", + "Engage Core: Remember to engage your core muscles as you perform the row. This not only helps in maintaining your balance but also adds an extra layer of workout for your" + ], + "variations": [ + "Single-Arm Seated Row: This variation focuses on one arm at a time. You can use a towel, resistance band, or a cable machine. Pull the towel or band towards you using one arm, then switch to the other.", + "Seated Row with Dumbbells: Instead of using a towel, you can perform this exercise with dumbbells. Sit on the edge of a bench, lean forward slightly, and pull the dumbbells up towards your chest.", + "Incline Bench Seated Row: This variation involves using an incline bench and a barbell. Lay face down on the bench and pull the barbell towards you, mimicking the motion of a seated row.", + "Seated Row with Kettlebell" + ], + "relatedExerciseIds": [ + "exr_41n2hKrexbqUuALt", + "exr_41n2hMzfpKxAvuJL", + "exr_41n2hL4hHD65dCYN", + "exr_41n2hbSyJyaFskGH", + "exr_41n2hx4YomLV4hGx", + "exr_41n2hcKNywh2ZK7C", + "exr_41n2hn8kjz4fuWmt", + "exr_41n2hGgwwbiAdKaG", + "exr_41n2hfNPbFSVfY5U", + "exr_41n2hXSYtdtghDV9" + ] + }, + { + "exerciseId": "exr_41n2hcm5HH6H684G", + "name": "Calf Raise from Deficit with Chair Supported", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/po63VThsX2.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/tsfuA3XV5M.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/po63VThsX2.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/lX8uqoB1HG.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/r0tsuAxB0p.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Els3cR4/41n2hcm5HH6H684G__Calf-Raise-from-Deficit-with-Chair-Supported_Calves.mp4", + "keywords": [ + "Deficit Calf Raise with Chair Support", + "Bodyweight Calf Exercise", + "Calves Workout at Home", + "Chair Supported Calf Raises", + "Calf Strengthening Exercise", + "Bodyweight Deficit Calf Raises", + "Fitness Routine for Calves", + "Chair Assisted Calf Workout", + "Home Exercise for Strong Calves", + "Bodyweight Exercise for Calf Muscles" + ], + "overview": "The Calf Raise from Deficit with Chair Supported exercise is an effective workout that primarily strengthens and tones the calf muscles, while also enhancing balance and stability. This exercise is suitable for a wide range of individuals, including beginners and those recovering from lower body injuries, as the chair provides additional support and control. People would want to perform this exercise to improve lower body strength, enhance athletic performance, or simply to tone their calves for aesthetic purposes.", + "instructions": [ + "Hold onto the back of the chair with both hands for balance, ensuring your back is straight and your core is engaged.", + "Slowly lift your heels as high as you can, pushing up onto the balls of your feet and contracting your calf muscles.", + "Hold this position for a few seconds to feel the tension in your calves.", + "Gradually lower your heels back down below the level of the step or block to complete one repetition, and repeat this movement for your desired amount of reps." + ], + "exerciseTips": [ + "Controlled Movement: Raise your heels as high as possible while maintaining balance. Pause for a second at the top and then slowly lower your heels below the level of the platform. Avoid rushing the movement. The slower and more controlled the movement, the more effective the exercise will be.", + "Full Range of Motion: It's important to go through the full range of motion, from the highest point of the heel raise to the lowest point where your heels are below the platform. This ensures you're working the calf muscles to their full extent.", + "Keep Your Knees Straight: Keep your knees straight but not locked throughout the exercise. Bending your knees can shift the focus away from your" + ], + "variations": [ + "Single-Leg Calf Raise from Deficit: This variation involves performing the exercise with one leg at a time, increasing the intensity and focus on each calf.", + "Weighted Calf Raise from Deficit: You can add dumbbells or a weight belt to increase the resistance and challenge your calves even more.", + "Calf Raise from Deficit on a Step: Instead of a flat surface, perform the exercise on a step to increase the range of motion and intensity.", + "Calf Raise from Deficit with Resistance Bands: Use resistance bands around your ankles to add an extra level of difficulty to the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hSGs9Q3NVGhs", + "exr_41n2hhumxqyAFuTb", + "exr_41n2hWbP5uF6PQpU", + "exr_41n2hXkrt6Kg5svo", + "exr_41n2hSkc2tRLxVVS", + "exr_41n2hzfRXQDaLYJh", + "exr_41n2hTpEju2BSSFQ", + "exr_41n2hjzxWNG99jHy", + "exr_41n2hrGTCHaSDz5t", + "exr_41n2ht4WUyNPXZxo" + ] + }, + { + "exerciseId": "exr_41n2hcw2FN534HcA", + "name": "Dumbbell Stiff Leg Deadlift", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/1aHXOCzatq.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/5zfJekr2FH.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/1aHXOCzatq.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/UBYKuuOHmy.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/XuyTJSTQWG.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "HAMSTRINGS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/m1Fo8aC/41n2hcw2FN534HcA__Dumbbell-Stiff-Leg-Deadlift_Waist.mp4", + "keywords": [ + "Dumbbell Stiff Leg Deadlift tutorial", + "Hips workout with Dumbbells", + "Stiff Leg Deadlift exercise guide", + "Strengthening Hips with Dumbbell Deadlift", + "Dumbbell exercises for hip muscles", + "Dumbbell Stiff Leg Deadlift technique", + "Hip targeting workouts with Dumbbells", + "How to do Dumbbell Stiff Leg Deadlift", + "Dumbbell Deadlift for hip strength", + "Instruction for Dumbbell Stiff Leg Deadlift." + ], + "overview": "The Dumbbell Stiff Leg Deadlift is a strength training exercise that primarily targets the hamstrings, glutes, and lower back, promoting muscle growth and enhancing core stability. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match one's fitness level. Individuals may choose to incorporate this exercise into their routine to improve posture, increase lower body strength, and enhance athletic performance.", + "instructions": [ + "Keeping your back straight and your head up, lower your torso by bending at the hips until it's nearly parallel with the floor.", + "As you lower your torso, keep the dumbbells as close as possible to your body and allow them to lower towards your feet.", + "Pause for a moment at the bottom of the movement, then reverse the motion by extending through your hips until you're standing upright again.", + "Repeat this movement for the desired number of repetitions, ensuring to maintain a straight back and controlled movements throughout the exercise." + ], + "exerciseTips": [ + "Correct Foot Placement: Stand with your feet shoulder-width apart. Do not position your feet too wide or too narrow as it can compromise your balance and the effectiveness of the exercise.", + "Controlled Movements: Lower the dumbbells slowly and controlled, hinging at the hips. Avoid the mistake of using a fast, jerking motion to lift the weights. This can lead to muscle strain and does not effectively work the targeted muscles.", + "Right Weight: Choose a weight that is challenging but manageable. One common mistake is lifting too heavy too soon, which can compromise form and lead to injury. Start with lighter weights and gradually increase as your strength improves.", + "Engage Your Core: Keep your abs braced throughout the exercise. This" + ], + "variations": [ + "Dumbbell Stiff Leg Deadlift with Resistance Bands: Adding resistance bands to your dumbbell stiff leg deadlift can increase the intensity and challenge of the exercise.", + "Dumbbell Stiff Leg Sumo Deadlift: This variation involves positioning your feet wider apart, which can help to target different muscles in your lower body.", + "Dumbbell Romanian Deadlift: This is a similar exercise to the stiff leg deadlift, but with a slight bend in the knees, which can help to reduce strain on your lower back.", + "Dumbbell Stiff Leg Deadlift to Row: This variation adds an upper body movement to the exercise, helping to work your back muscles as well as your lower body." + ], + "relatedExerciseIds": [ + "exr_41n2hMusJR74ZQk3", + "exr_41n2hoGXYkrDiKvs", + "exr_41n2hsuBGBt34oTQ", + "exr_41n2hvKEFqbScnBZ", + "exr_41n2hjiELSc1wUZt", + "exr_41n2hoz3sDtZtcPh", + "exr_41n2hZeTb9EwkFsr", + "exr_41n2hxr81vqayXTS", + "exr_41n2hh9hCb7FspGU", + "exr_41n2hWRNJMKJFqPf" + ] + }, + { + "exerciseId": "exr_41n2hd6SThQhAdnZ", + "name": "Chin-ups", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/TLX9vGr1dx.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/JEvP8CFEdi.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/TLX9vGr1dx.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/1b6iEXJzbs.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/v1OmpkwbBD.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "INFRASPINATUS", + "LATISSIMUS DORSI", + "TRAPEZIUS LOWER FIBERS", + "TERES MINOR", + "TERES MAJOR", + "TRAPEZIUS MIDDLE FIBERS" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "PECTORALIS MAJOR STERNAL HEAD", + "BRACHIALIS", + "POSTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/PV80ppW/41n2hd6SThQhAdnZ__Chin-ups-(narrow-parallel-grip)_Back.mp4", + "keywords": [ + "Bodyweight back exercise", + "Chin-up workout", + "Strength training for back", + "Home back exercises", + "Upper body workout", + "Back muscle building exercises", + "Chin-ups for back strength", + "Bodyweight exercises for back", + "Back strengthening exercises", + "Fitness routine with chin-ups" + ], + "overview": "Chin-ups are a highly effective upper body exercise that targets multiple muscle groups, including the back, arms, and shoulders, providing a comprehensive workout. This exercise is suitable for anyone looking to increase their upper body strength, from beginners to advanced fitness enthusiasts. People may want to incorporate chin-ups into their routine as they not only improve muscle tone and strength, but also enhance core stability and can boost overall fitness levels.", + "instructions": [ + "Pull your body up towards the bar, leading with your chest and keeping your elbows close to your body.", + "Continue to pull yourself up until your chin is above the bar and your chest is level with the bar.", + "Hold this position for a few seconds, then slowly lower your body back down until your arms are fully extended.", + "Repeat this process for your desired number of repetitions, making sure to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Grip: Your grip is crucial when performing chin-ups. The palms should face towards you (supinated grip) which is easier on the wrists and also engages the biceps more. The grip width should be shoulder-width apart. A common mistake is using a too wide or too narrow grip, which can strain your wrists and elbows.", + "Engage Your Core: Engage your abs and squeeze your glutes to keep your body stable. This not only works your core but also prevents you from swinging.", + "Controlled Movement: Avoid dropping down quickly after pulling yourself up. The lowering phase (eccentric part)" + ], + "variations": [ + "Close-Grip Chin-Ups: By narrowing your grip, you can put more focus on your biceps and forearms.", + "Weighted Chin-Ups: For an added challenge, you can strap weights to your body to increase the resistance during the exercise.", + "Underhand Chin-Ups: By flipping your grip so your palms face towards you, you can target different muscles in your arms and back.", + "One-Arm Chin-Ups: This advanced variation requires significant strength and balance, as you pull yourself up using only one arm at a time." + ], + "relatedExerciseIds": [ + "exr_41n2hzJVkdb1crtD", + "exr_41n2hhZcz98ezHYn", + "exr_41n2hcyUaAi7gSSx", + "exr_41n2htwCS5mAm56b", + "exr_41n2hjZwXYiPdmL7", + "exr_41n2haBG1HJx9Spt", + "exr_41n2hPgU8SXjTHBV", + "exr_41n2hGXJQopU1SEm", + "exr_41n2hST7X5hwnhC8", + "exr_41n2hL4hHD65dCYN" + ] + }, + { + "exerciseId": "exr_41n2hd78zujKUEWK", + "name": "Single Leg Squat ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/MosYINt7dV.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/KOXysNVLr5.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/MosYINt7dV.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/JmPQVOYFWC.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/FjSBxHiZDB.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "SOLEUS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/BtdDtSc/41n2hd78zujKUEWK__Single-Leg-Squat-(pistol)-male_Thighs.mp4", + "keywords": [ + "Bodyweight exercise for thighs", + "Quadriceps strengthening exercises", + "Single Leg Squat workout", + "Thigh toning exercises", + "Bodyweight leg exercises", + "Single Leg Squat for quads", + "Home workout for thighs", + "Quadriceps bodyweight exercise", + "Single leg bodyweight squat", + "Thigh strengthening exercises" + ], + "overview": "The Single Leg Squat is a challenging exercise that targets the lower body, specifically the quadriceps, hamstrings, glutes, and core, while also improving balance and stability. It's an excellent choice for athletes and fitness enthusiasts of all levels, especially those seeking to enhance unilateral strength and coordination. By incorporating this exercise into your routine, you can address muscle imbalances, reduce risk of injury, and improve overall athletic performance.", + "instructions": [ + "Extend your arms in front of you to help maintain balance, and shift your weight onto the standing leg.", + "Slowly lower your body by bending your standing leg at the knee, keeping your back straight and your knee over your foot.", + "Go as low as you can while maintaining balance, ideally until your thigh is parallel with the ground, and keep the other leg extended in front of you.", + "Push back up to the starting position, keeping your weight on the standing leg, then repeat the exercise with the other leg." + ], + "exerciseTips": [ + "Balance: This exercise requires a good deal of balance. To help maintain balance, extend your arms in front of you as you lower your body. Also, keep your eyes focused on a fixed point in front of you. Avoid the mistake of looking down or closing your eyes, as this can throw off your balance.", + "Controlled Movement: The Single Leg Squat should be performed in a slow and controlled manner. Avoid the common mistake of rushing through the exercise" + ], + "variations": [ + "Bulgarian Split Squat: In this variation, one foot is elevated behind you on a bench or box while you squat on the other leg.", + "Skater Squat: This involves reaching one leg backwards while squatting on the other, mimicking the motion of a speed skater.", + "Curtsy Squat: In this variation, you cross one leg behind the other and squat down, similar to a curtsy.", + "Single Leg Box Squat: This involves standing in front of a box or bench and squatting down on one leg until your glutes touch the box, then standing back up." + ], + "relatedExerciseIds": [ + "exr_41n2hvkiECv8grsi", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hbdZww1thMKz", + "exr_41n2homrPqqs8coG", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4" + ] + }, + { + "exerciseId": "exr_41n2hdCBvmbCPaVE", + "name": "Diamond Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/6SPVwjalAc.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/wbdEuaFCnH.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/6SPVwjalAc.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/HlWxjWpugk.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/vcY90hFS4W.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/M8WcX1k/41n2hdCBvmbCPaVE__Diamond-Press_Back_.mp4", + "keywords": [ + "Diamond Press exercise", + "Bodyweight back workout", + "Chest exercises at home", + "Diamond Press for chest", + "Bodyweight Diamond Press", + "No-equipment back exercises", + "Diamond Press workout routine", + "Bodyweight exercises for back and chest", + "Diamond Press technique", + "How to do Diamond Press exercise" + ], + "overview": "The Diamond Press is an effective exercise that primarily targets the triceps, chest, and shoulders, offering an excellent way to strengthen and tone these muscle groups. It's suitable for both beginners and advanced fitness enthusiasts as it can be modified to match any fitness level. Individuals would want to perform this exercise to improve upper body strength, enhance muscle definition, and support better performance in other physical activities.", + "instructions": [ + "Lower your body towards the ground, keeping your back straight and your core engaged, until your chest is just above the ground.", + "Press your body back up, extending your arms fully but not locking your elbows, while maintaining the diamond shape with your hands.", + "Ensure to keep your body in a straight line from your head to your heels throughout the movement.", + "Repeat this process for the desired number of repetitions, ensuring to keep your form correct throughout." + ], + "exerciseTips": [ + "Maintain Proper Body Alignment: Your body should form a straight line from your head to your heels. Avoid arching your back or lifting your buttocks, as this can lead to back pain and reduce the effectiveness of the exercise.", + "Controlled Movements: Avoid rushing through the movements. Lower your body in a controlled manner until your chest almost touches your hands, then push back up. This will ensure you're fully engaging your muscles and not relying on momentum.", + "Don't Lock Your Elbows: When you push your body up, avoid locking your elbows, as it can put unnecessary strain on your joints. Keep a slight bend in your elbows at the top of the movement.", + "Warm" + ], + "variations": [ + "The Decline Diamond Press focuses more on the lower chest and triceps, performed on a declined bench.", + "The Diamond Push-Up is a bodyweight variation of the diamond press, which can be done anywhere without equipment.", + "The Close-Grip Diamond Press is a variation where the hands are positioned closer together to target the triceps more intensely.", + "The One-Handed Diamond Press is an advanced variation that requires more balance and strength, as the exercise is performed with one hand at a time." + ], + "relatedExerciseIds": [ + "exr_41n2hbvv7CJyHjYw", + "exr_41n2hQDFKb5hAg6D", + "exr_41n2hhxM8YFivrcj", + "exr_41n2hXraBpEMH1bM", + "exr_41n2hsZ1fUQyD5gU", + "exr_41n2hj6fYh9RSyJq", + "exr_41n2hjnNARkJoMrv", + "exr_41n2hS25qNXKKQpa", + "exr_41n2hy6N5KyHKR8K", + "exr_41n2hXZmVk9aCxbY" + ] + }, + { + "exerciseId": "exr_41n2hdHtZrMPkcqY", + "name": "Dumbbell Lying Floor Skull Crusher", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/LqKaE2JobC.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/gBEbugsqbs.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/LqKaE2JobC.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/BGIfx88UB4.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/BNLTZdnLdm.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/9UKW2aC/41n2hdHtZrMPkcqY__Dumbbell-Lying-Floor-Skullcrusher_Upper-Arms.mp4", + "keywords": [ + "Dumbbell Skull Crusher Workout", + "Upper Arm Dumbbell Exercise", + "Dumbbell Lying Tricep Exercise", + "Floor Skull Crusher Dumbbell Workout", + "Arm Toning Dumbbell Exercise", + "Tricep Strengthening Skull Crusher", + "Dumbbell Lying Floor Exercise for Arms", + "Skull Crusher Arm Workout", + "Dumbbell Exercise for Upper Arms", + "Floor Tricep Workout with Dumbbells." + ], + "overview": "The Dumbbell Lying Floor Skull Crusher is a strength training exercise that primarily targets the triceps, enhancing muscle definition and upper body strength. It's ideal for individuals at an intermediate fitness level who are looking to add variety to their workout routine and focus on their arm muscles. This exercise is beneficial as it promotes muscle growth, improves arm stability, and can contribute to better performance in sports and daily activities that require upper body strength.", + "instructions": [ + "Extend your arms straight up towards the ceiling, ensuring that your elbows are directly above your shoulders and your wrists are in line with your elbows.", + "Slowly bend your elbows, lowering the dumbbells down towards your temples, while keeping your elbows stationary and your upper arms perpendicular to the floor.", + "Once the dumbbells are near your temples, pause for a moment, then use your triceps to extend your arms back to the starting position.", + "Repeat this movement for the desired number of repetitions, making sure to keep your elbows in place and use your triceps to lift the dumbbells." + ], + "exerciseTips": [ + "Slow and Steady Movement: Lower the weights slowly towards your forehead by bending at the elbows. The weights should be lowered until they're about an inch from your forehead. Avoid the common mistake of moving your upper arms; they should remain stationary throughout the exercise. Rushing through the movement can lead to poor form and less effective muscle engagement.", + "Proper Elbow Alignment: Your elbows should be pointed towards your feet and not flaring out to the sides. This is a common mistake that can lead to shoulder strain. Keeping your elbows in helps to better isolate the triceps.", + "Engage Your Core: While the focus is on your arms, don" + ], + "variations": [ + "Dumbbell Overhead Tricep Extension: In this variation, you lift the dumbbell over your head with both hands, keeping your elbows close to your ears, and then lower it behind your head.", + "Dumbbell One Arm Tricep Extension: This variation involves holding the dumbbell in one hand and extending the arm straight up, then bending at the elbow to lower the weight behind the head.", + "Close Grip Dumbbell Press: This variation involves holding two dumbbells close together at chest level while lying on a bench, then pressing them straight up and down.", + "Dumbbell Kickback: This variation involves bending over at the waist with a dumbbell in one hand, then extending the arm straight back and returning to the starting position." + ], + "relatedExerciseIds": [ + "exr_41n2hytfGUNZYBUu", + "exr_41n2hJHaVdsxZhiJ", + "exr_41n2hsVHu7B1MTdr", + "exr_41n2hZ7uoN5JnUJY", + "exr_41n2hba1jB58A7ns", + "exr_41n2haNJ3NA8yCE2", + "exr_41n2hW8KcsJKyQ3y", + "exr_41n2hXkHMALCvi5v", + "exr_41n2hGXk1QDZierU", + "exr_41n2hrd1VZUXbQJG" + ] + }, + { + "exerciseId": "exr_41n2hdkBpqwoDmVq", + "name": "Suspended Row", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/bXwXW2WUCj.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/hBCqtCrrYQ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/bXwXW2WUCj.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/iajRFiXOZt.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/8hcHqa1NfZ.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "INFRASPINATUS", + "TRAPEZIUS UPPER FIBERS", + "TRAPEZIUS LOWER FIBERS", + "TERES MAJOR", + "TERES MINOR", + "LATISSIMUS DORSI", + "TRAPEZIUS MIDDLE FIBERS" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "BRACHIORADIALIS", + "BRACHIALIS", + "POSTERIOR DELTOID", + "BICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/im3VsRd/41n2hdkBpqwoDmVq__Suspended-Row_Back_.mp4", + "keywords": [ + "Bodyweight back exercise", + "Suspended row workout", + "Suspension training for back", + "Bodyweight rowing exercise", + "Home workout for back muscles", + "Back strengthening with body weight", + "Suspension row exercise", + "Bodyweight exercises for back", + "Suspended row for back strength", + "Back muscle workout with suspension row" + ], + "overview": "The Suspended Row is a dynamic full-body exercise that primarily targets the muscles in your back, arms, and core, promoting muscle growth and endurance. It's a versatile workout suitable for both beginners and advanced fitness enthusiasts, as it can be easily modified to match individual strength levels. People would want to incorporate this exercise into their routine to improve upper body strength, promote better posture, and increase functional fitness.", + "instructions": [ + "Stand facing the straps, grab the handles and lean back until your body is at a slight angle, keeping your feet shoulder-width apart.", + "Keeping your body straight and your core engaged, pull your chest up to the handles by bending your elbows and squeezing your shoulder blades together.", + "Pause at the top of the movement, then slowly lower your body back to the starting position, extending your arms fully.", + "Repeat this movement for the desired number of repetitions, maintaining control and proper form throughout each rep." + ], + "exerciseTips": [ + "Engage Your Core: To get the most out of the Suspended Row, it's important to engage your core throughout the entire exercise. This not only helps to stabilize your body but also maximizes the strength you can gain from the exercise. A common mistake is to focus only on pulling with your arms, while ignoring your core.", + "Controlled Movement: Ensure that your movements are slow and controlled. Avoid the temptation to use momentum to pull yourself up, as this can lead to injury and makes the exercise less effective. Instead, focus on pulling yourself up using your" + ], + "variations": [ + "Single Arm Suspended Row: This variation is performed by using only one arm at a time, which can help to improve balance and coordination.", + "Suspended Tuck Row: In this exercise, you pull your body up while simultaneously bringing your knees towards your chest, which engages your core muscles.", + "Wide Grip Suspended Row: This variation is performed with a wider than shoulder-width grip, which can help to target the muscles in your upper back and shoulders.", + "Suspended Row with Rotation: This variation involves twisting your body as you pull yourself up, which can help to improve rotational strength and flexibility." + ], + "relatedExerciseIds": [ + "exr_41n2hpfnw9dskeWu", + "exr_41n2hcMcMVtuahGV", + "exr_41n2hvS1T68k6DVD", + "exr_41n2hpF1DCVxEQ5m", + "exr_41n2hisuDmnQHqzf", + "exr_41n2hvqD6pJbg78R", + "exr_41n2htRw54y28bCK", + "exr_41n2hYsMKoVdsZ1K", + "exr_41n2hoYn3TAMxMn6", + "exr_41n2hP5j5aPAZAvx" + ] + }, + { + "exerciseId": "exr_41n2hdo2vCtq4F3E", + "name": "Right Cross. Boxing", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/NenhkXpa3a.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/EqglrYTrjx.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/NenhkXpa3a.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/6Hi6kZ6beJ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/bu715Tc3Mg.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS", + "BICEPS", + "TRICEPS" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Zt347pu/41n2hdo2vCtq4F3E__Boxing-Right-Cross_.mp4", + "keywords": [ + "Boxing workouts", + "Right Cross exercise", + "Body weight boxing training", + "Plyometrics boxing techniques", + "Right Cross punch training", + "Boxing for fitness", + "Body weight exercises", + "Plyometric training", + "Boxing techniques Right Cross", + "High intensity boxing workouts" + ], + "overview": "The Right Cross is a fundamental boxing exercise that helps improve strength, speed, and coordination. It is suitable for both beginners and advanced boxers, offering a full-body workout that particularly targets the arms, shoulders, and core. People would want to engage in this exercise as it not only enhances physical fitness but also serves as a practical self-defense technique.", + "instructions": [ + "Rotate your right hip forward while pivoting slightly on your back foot. This movement should start from your lower body and transfer upwards.", + "Simultaneously extend your right arm straight forward towards your opponent. Make sure your fist is horizontal with your thumb facing the floor.", + "Aim to hit with your two biggest knuckles, and remember to keep your left hand up guarding your face as you throw the right cross.", + "After throwing the punch, quickly retract your right hand back to its original guarding position near your face. This is to ensure you remain protected against counterattacks." + ], + "exerciseTips": [ + "Rotate Your Body: Common mistake beginners make is throwing a punch with just their arm. The power of a right cross comes from the rotation of your body. When throwing a right cross, rotate your back foot, hip, and shoulder simultaneously. This will generate more power and also protect you from counter punches.", + "Keep Your Left Hand Up: When throwing a right cross, it's important to keep your left hand up to protect your face. A common mistake is dropping the left hand, which leaves you open to counter punches.", + "Don\u2019t Overextend: Avoid leaning too far forward or throwing your punch too far" + ], + "variations": [ + "The Counter Right Cross: This is a defensive move where the boxer throws a right cross as a counterattack, usually after successfully dodging or blocking an opponent's punch.", + "The Lead Right Cross: Typically, a right cross is thrown after a jab, but in this variation, the boxer leads with the right cross, surprising the opponent.", + "The Body Right Cross: Instead of aiming for the head, this variation targets the opponent's body, specifically the ribs or solar plexus, to wear them down.", + "The Check Right Cross: This is a quick, short-range punch thrown when an opponent is coming in, used to check their advance and create space." + ], + "relatedExerciseIds": [ + "exr_41n2hqvGNWRCisoP", + "exr_41n2hMJZE7czLEXn", + "exr_41n2hKBisFQEJtzg", + "exr_41n2hZ6ghBPVzZdd", + "exr_41n2hxatMbHYcdpZ", + "exr_41n2hstsAjQcWpy3", + "exr_41n2hdZi9KwfUzAt", + "exr_41n2hfsDRikjiPgh", + "exr_41n2hU2916exrMQj", + "exr_41n2heJSYEx8Lx7h" + ] + }, + { + "exerciseId": "exr_41n2hdsGcuzs4WrV", + "name": "Self Assisted Inverted Pullover", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/n4N7gfo3Ph.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/OSEG3kxw2z.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/n4N7gfo3Ph.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/IMpCI0xInY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/pkuZOaYCMl.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Mj7IruE/41n2hdsGcuzs4WrV__Self-Assisted-Inverted-Pullover_Back.mp4", + "keywords": [ + "Bodyweight back exercise", + "Inverted Pullover workout", + "Self Assisted exercise for back", + "Waist toning exercises", + "Bodyweight exercise for waist", + "Inverted Pullover technique", + "Back strengthening workouts", + "Bodyweight Pullover exercise", + "Self Assisted Inverted Pullover guide", + "Waist and back bodyweight exercises" + ], + "overview": "The Self Assisted Inverted Pullover is a dynamic exercise that primarily targets the muscles of your back, shoulders, and arms, helping to improve upper body strength and stability. This exercise is suitable for all fitness levels, as it allows for self-assistance, making it a great choice for beginners and those recovering from an injury. Individuals may want to incorporate this exercise into their routine to enhance muscle tone, boost functional strength and promote better posture.", + "instructions": [ + "With your palms facing away from your body, reach up and grab the bar with a wide grip, keeping your arms fully extended.", + "Next, engage your core and lift your hips off the ground, pulling your body upwards towards the bar in an inverted position.", + "As you reach the top of the movement, use your arms to assist in pulling your body up and over the bar, while keeping your legs straight and together.", + "Slowly lower yourself back down to the starting position, maintaining control throughout the movement to ensure that you're using your muscles rather than momentum." + ], + "exerciseTips": [ + "Correct Form and Technique: Ensure that you maintain the correct form throughout the exercise. Your body should be straight from head to toe, and your hands should be shoulder-width apart. Avoid bending your elbows and knees. Also, make sure to pull your body up using your lats and not your arms. A common mistake is using the arms to do the pulling, which can lead to strain or injury.", + "Controlled Movement: The movement should be slow and controlled, both when pulling up and lowering down. Avoid jerky or fast movements as they can lead to injury and won't engage your muscles effectively.", + "Breathing: Proper breathing is essential during this exercise. Inhale as you lower your body and exhale as you" + ], + "variations": [ + "The Cable Pullover: This variation uses a cable machine, allowing for consistent resistance throughout the entire movement and providing a different type of challenge for the muscles.", + "The Stability Ball Pullover: This variation involves lying on a stability ball instead of a bench, which engages your core and improves balance and stability while performing the pullover.", + "The Single-Arm Pullover: This variation involves performing the exercise with one arm at a time, allowing you to focus on each side of your body individually and potentially identifying and correcting any imbalances.", + "The Straight-Arm Pullover: This variation involves keeping your arms straight instead of bending them, which places more emphasis on the lats and less on the triceps." + ], + "relatedExerciseIds": [ + "exr_41n2hK5HNkMjBybN", + "exr_41n2hoNFAgCyup4t", + "exr_41n2hMShowqi2pvv", + "exr_41n2hGKtHQFWKVSL", + "exr_41n2hjud21vJXgyF", + "exr_41n2hMWiigKK6yGP", + "exr_41n2hiFfBGEhjtNf", + "exr_41n2hocrDrfZfVTs", + "exr_41n2hxaM21jZxuYk", + "exr_41n2huoPG7M1NgeU" + ] + }, + { + "exerciseId": "exr_41n2hdWu3oaCGdWT", + "name": "Standing Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/RfXMrjCG6o.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/qbTkmD3aRa.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/RfXMrjCG6o.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/2ubTms2N2f.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/qA1mZU1QUQ.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/4n278Va/41n2hdWu3oaCGdWT__Dumbbell-Standing-Calf-Raise_Calves.mp4", + "keywords": [ + "Dumbbell Calf Raise", + "Calf Strengthening Exercise", + "Dumbbell Exercise for Calves", + "Standing Calf Raise with Dumbbells", + "Lower Leg Workout", + "Dumbbell Calf Workout", + "Muscle Building Exercise for Calves", + "Home Exercise for Strong Calves", + "Dumbbell Standing Calf Raise", + "Fitness Routine for Calves." + ], + "overview": "The Standing Calf Raise is a simple yet effective exercise that primarily targets and strengthens the calf muscles, while also enhancing ankle stability and overall lower body strength. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's ability. People may choose to incorporate Standing Calf Raises into their workout routine to improve athletic performance, enhance muscle definition, or support daily activities that require lower body strength.", + "instructions": [ + "Slowly raise your heels off the ground, shifting your weight onto the balls of your feet while keeping your abdominal muscles pulled in so that you move straight upward, not forward or backward.", + "Hold the position for a moment, ensuring your calves are flexed and you're balanced on the balls of your feet.", + "Gradually lower your heels back to the ground to return to the starting position.", + "Repeat this movement for your desired number of repetitions, ensuring to keep your movements slow and controlled." + ], + "exerciseTips": [ + "Foot Position: Your feet should be hip-width apart and flat on the floor or the edge of a step if you're doing the exercise with a raised platform. Avoid pointing your toes inward or outward as this could strain your ankles.", + "Controlled Movement: Lift your heels off the ground by pushing up on the balls of your feet and lower them back down slowly. Avoid bouncing or rushing the movement as this can lead to muscle strain and doesn't effectively work your calf muscles.", + "Range of Motion: Try to raise your heels as high as possible to engage the full range of motion of your calf muscles. However, avoid overextending your ankles or pushing beyond your comfort level as this could lead to injury.", + "Use Support: If you're new to the exercise or have balance" + ], + "variations": [ + "Double-leg Calf Raise: This is performed by standing on both feet and raising your body up on the balls of both feet.", + "Single-leg Calf Raise: This variation is performed by standing on one leg and raising your body up on the ball of that foot.", + "Jumping Calf Raises: This high-intensity variation involves jumping from a flat position into a calf raise.", + "Dumbbell Calf Raise: This variation is performed by holding a dumbbell in each hand to add weight as you raise your body up on the balls of your feet." + ], + "relatedExerciseIds": [ + "exr_41n2hbLX4XH8xgN7", + "exr_41n2hQtaWxPLNFwX", + "exr_41n2hLqvEksmcu1b", + "exr_41n2hJmzBvGxxdci", + "exr_41n2hdfUiA9ZE8rn", + "exr_41n2hbGeNbGk66eE", + "exr_41n2hf9T7AyHp1vo", + "exr_41n2hp1BDEDwni5t", + "exr_41n2hHFpZJ9V1r2v", + "exr_41n2hR3wbL7tyRrJ" + ] + }, + { + "exerciseId": "exr_41n2he2doZNpmXkX", + "name": "Ankle - Plantar Flexion - Articulations", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/cnT7tKYHyl.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/pmphCizkQV.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/cnT7tKYHyl.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/GAwdMXZXqD.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/SHj9tPf1sg.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS" + ], + "secondaryMuscles": [ + "GLUTEUS MAXIMUS", + "TERES MAJOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/b5YKMv3/41n2he2doZNpmXkX__Ankle---Plantar-Flexion.mp4", + "keywords": [ + "Bodyweight calf exercise", + "Ankle Plantar Flexion workout", + "Calves strengthening exercise", + "Bodyweight ankle exercise", + "Plantar Flexion articulations", + "Bodyweight workout for calves", + "Ankle flexion exercise", + "Calf muscle exercise", + "Lower leg bodyweight exercise", + "Strengthening exercise for ankles" + ], + "overview": "The Ankle - Plantar Flexion - Articulations exercise is a beneficial routine aimed at strengthening the muscles around the ankle, improving flexibility, and enhancing overall foot health. It's particularly suitable for athletes, dancers, or individuals recovering from ankle injuries who need to regain strength and flexibility. By performing this exercise regularly, individuals can improve their mobility, reduce the risk of future injuries, and enhance their performance in activities that require foot and ankle strength.", + "instructions": [ + "Slowly raise your heels off the ground while keeping your toes firmly planted on the floor, this movement should focus on the articulation of your ankles.", + "Hold this position for a moment, feeling the stretch in your calves and the engagement of your ankle muscles.", + "Slowly lower your heels back down to the ground, returning your feet to the starting position.", + "Repeat this exercise for the desired number of reps, ensuring to maintain control and precision throughout each movement." + ], + "exerciseTips": [ + "Controlled Movements: Slowly push your foot down, as if pressing on a gas pedal, then slowly return to the starting position. The key here is to perform the movement in a controlled manner, avoid jerky or rushed motions which can lead to injury.", + "Consistent Repetitions: Aim for consistency in your repetitions. A common mistake is to do too many reps too quickly. Instead, focus on doing a set number of repetitions, such as 10 to 15, and gradually increase as your strength improves.", + "Avoid Overextension: A common mistake is to push too hard, leading to overextension of the ankle. This can result in strain or injury. Always listen to your body and stop if you feel any pain.", + "Use of" + ], + "variations": [ + "Another variation is the standing calf raise, where you stand on a raised platform and lower your heels below the platform level, then raise them as high as possible to flex your ankle.", + "The single leg calf raise is another version, where you stand on one foot and raise your body by flexing your ankle, this increases the intensity as all the weight is on one ankle.", + "The donkey calf raise is yet another variation, where you bend at the waist and perform the calf raise, this targets different muscles in the ankle and calf.", + "Lastly, the jump rope exercise also involves ankle plantar flexion, where you jump and land on the balls of your feet, this helps in strengthening the ankle muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hpjzFUGy6yTP", + "exr_41n2hNifNwh2tbR2", + "exr_41n2hLx2rvhz95GC", + "exr_41n2hKTDZRs17Mry", + "exr_41n2havo95Y2QpkW", + "exr_41n2ht26JzQuZekH", + "exr_41n2hH5vCci792aS", + "exr_41n2hk3YSCjnZ9um", + "exr_41n2hnx1hnDdketU", + "exr_41n2hGD4omjWVnbS" + ] + }, + { + "exerciseId": "exr_41n2hek6i3exMARx", + "name": "Elbow - Flexion - Articulations", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/vIYXc6qul1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/RDOgbXjObT.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/vIYXc6qul1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ITyuZruLpe.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/7RFKT8s2oU.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BRACHIALIS", + "TRICEPS BRACHII", + "BICEPS BRACHII" + ], + "secondaryMuscles": [ + "TRAPEZIUS MIDDLE FIBERS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Y4KnurI/41n2hek6i3exMARx__Elbow---Flexion.mp4", + "keywords": [ + "Bodyweight elbow flexion exercises", + "Upper arm workouts", + "Elbow flexion articulations", + "Bodyweight exercises for upper arms", + "Arm strengthening exercises", + "Flexion articulation workouts", + "Elbow flexion exercises without equipment", + "Bodyweight training for upper arms", + "Home workouts for arm muscles", + "Elbow flexion bodyweight movements" + ], + "overview": "Elbow Flexion Articulations is an effective exercise primarily aimed at improving joint mobility, enhancing muscular strength, and promoting overall elbow health. It is a suitable workout for individuals of all fitness levels, particularly those seeking to recover from elbow injuries or combat joint stiffness. By incorporating this exercise into their routine, individuals can enjoy better elbow functionality, improved upper body strength, and a reduction in the risk of elbow-related injuries.", + "instructions": [ + "Slowly bend your elbow, bringing your hand towards your shoulder while keeping your upper arm still.", + "Hold this position for a few seconds to feel the stretch in your bicep muscle.", + "Slowly straighten your elbow, lowering your hand back to the starting position.", + "Repeat this movement for the desired number of repetitions, then switch to the other arm." + ], + "exerciseTips": [ + "Controlled Movement: Avoid quick, jerky movements. Instead, slowly bend your elbow and then slowly straighten it again. This controlled movement will ensure that you're effectively working the muscles and not relying on momentum.", + "Full Range of Motion: To get the most out of the exercise, make sure you're using the full range of motion. This means fully extending and flexing the elbow. Not doing so can lead to muscle imbalances and can limit the effectiveness of the exercise.", + "Avoid Hyperextension: Be careful not to hyperextend your elbow when you straighten it. Hyperextension can cause damage to the elbow joint and ligaments.", + "Use Appropriate Weight: If you're using weights for the exercise, make sure" + ], + "variations": [ + "The Elbow - Flexion - Motion refers to the process of moving your forearm towards the upper arm, creating a bending motion at the elbow joint.", + "The Elbow - Flexion - Articulatory Action is the process of reducing the angle between your forearm and upper arm, facilitated by the elbow joint.", + "The Elbow - Flexion - Joint Articulation is a term used to describe the action of bending the forearm towards the upper arm at the elbow joint.", + "The Elbow - Flexion - Articular Movement involves the action of the elbow joint allowing the forearm to move closer to the upper arm." + ], + "relatedExerciseIds": [ + "exr_41n2hLbzU4AWXvjB", + "exr_41n2hWKDGK5m1CvK", + "exr_41n2hU3XPwUFSpkC", + "exr_41n2hHUUzCXnAew8", + "exr_41n2hfXZgXrogSWM", + "exr_41n2hkiuNqBTZgZH", + "exr_41n2hqw5LsDpeE2i", + "exr_41n2hoifHqpb7WK9", + "exr_41n2hc9SfimAPpCx", + "exr_41n2hGwdhfhB7H3o" + ] + }, + { + "exerciseId": "exr_41n2hezAZ6CdkAcM", + "name": "Alternate Punching ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/5XjzsH1SBh.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/cm0RaQlPNo.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/5XjzsH1SBh.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/xoU3XAXY5n.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/YqTKZRvdWo.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS", + "TRICEPS", + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "DEEP HIP EXTERNAL ROTATORS", + "LATISSIMUS DORSI", + "BRACHIALIS" + ], + "secondaryMuscles": [ + "SERRATUS ANTERIOR", + "ANTERIOR DELTOID", + "RECTUS ABDOMINIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/evTDi1I/41n2hezAZ6CdkAcM__Alternate-Punching-(female)_Cardio.mp4", + "keywords": [ + "Alternate Punching exercise", + "Body weight cardio workout", + "Punching cardio routine", + "Body weight punching drills", + "Cardiovascular punching exercise", + "Alternate punching for cardio health", + "Bodyweight boxing workout", + "Non-equipment cardio workout", + "High-intensity punching exercise", + "Full body cardio with alternate punching" + ], + "overview": "Alternate punching is a dynamic exercise that enhances cardiovascular health, boosts upper body strength, and improves coordination. It is an ideal workout for individuals of all fitness levels, particularly those interested in boxing, martial arts, or anyone seeking a full-body workout. People would want to do this exercise because it not only burns calories and builds muscle, but also helps in stress relief and improving focus.", + "instructions": [ + "Raise your fists to your chin level, keep your elbows close to your body, and maintain a relaxed posture.", + "Extend your right arm straight out in front of you, as if you are punching something, while rotating your fist so your palm is facing the ground at the end of the punch.", + "Quickly retract your right arm back to the starting position and simultaneously extend your left arm in the same punching motion.", + "Repeat these movements, alternating between your right and left arm, and maintain a steady rhythm for the duration of the exercise." + ], + "exerciseTips": [ + "Controlled Movements: Avoid flailing or uncontrolled movements. Each punch should be deliberate and controlled. Extend your arm fully but don't lock your elbow when you punch. This can lead to injury. Instead, keep a slight bend in your elbow even at the end of the punch.", + "Body Rotation: A common mistake is to only use the arms while punching. The power of a punch actually comes from the rotation of your body. As you punch, twist your torso and pivot on your back foot. This will not only add power to your punch but also engage your core muscles.", + "Breathing: Don't hold your breath while punching. Exhale with each punch and inhale as you" + ], + "variations": [ + "The High-Low Punching variation alternates between high punches aimed at the head level and low punches aimed at the body level, increasing the range of motion.", + "The Jab-Cross Punching variation alternates between straight punches (jabs) with the lead hand and cross punches with the rear hand, improving coordination and balance.", + "The Uppercut-Hook Punching variation alternates between uppercut punches from the lower body and hook punches from the side, enhancing rotational strength and power.", + "The Speed Punching variation involves alternating punches as quickly as possible, focusing on speed and agility rather than power." + ], + "relatedExerciseIds": [ + "exr_41n2hGxXWHQFTrcF", + "exr_41n2hYnRASGw3Kpx", + "exr_41n2hhSpNL7VmjwD", + "exr_41n2hTuaEH3akDcq", + "exr_41n2hVW1yvxyEdvS", + "exr_41n2ho2z3J778aQs", + "exr_41n2hUwaPwSVuqpX", + "exr_41n2hKBAU37LQh9r", + "exr_41n2hxZH63YQEd1H", + "exr_41n2hUVPCc6pLbkR" + ] + }, + { + "exerciseId": "exr_41n2hfa11fPnk8y9", + "name": "Elliptical Machine Walk", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/gLx4xoDVFv.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ydIqnTbxyI.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/gLx4xoDVFv.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/yPtOyc1I2W.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/FSzGHBGvXT.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "ANTERIOR DELTOID", + "HAMSTRINGS", + "POSTERIOR DELTOID", + "PECTORALIS MAJOR STERNAL HEAD", + "GLUTEUS MAXIMUS", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "SERRATUS ANTE", + "LATERAL DELTOID", + "LEVATOR SCAPULAE", + "BICEPS BRACHII", + "LATISSIMUS DORSI", + "BRACHIALIS", + "QUADRICEPS", + "BRACHIORADIALIS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ro8al8o/41n2hfa11fPnk8y9__Elliptical-Machine-Walk_Cardio.mp4", + "keywords": [ + "Elliptical Machine Cardio Workout", + "Leverage Machine Exercise", + "Cardiovascular Elliptical Training", + "Leverage Elliptical Fitness Routine", + "Elliptical Walk for Heart Health", + "Cardio Exercise on Elliptical Machine", + "Elliptical Machine Walking Workout", + "Leverage Cardio Training", + "Heart-Focused Elliptical Exercise", + "Full Body Cardio on Elliptical Machine" + ], + "overview": "The Elliptical Machine Walk is a low-impact exercise that offers a full-body workout, targeting the arms, legs, and core muscles while improving cardiovascular health. It's an excellent choice for individuals at all fitness levels, including those with joint issues or injuries, as it provides a high-intensity workout without stressing the joints. People may choose this exercise to burn calories, enhance stamina, and improve balance in a safe and controlled manner.", + "instructions": [ + "Grab onto the handlebars, which will either be stationary (for a lower body workout) or move (for a full body workout).", + "Set your desired resistance and incline on the machine's console; beginners should start with lower settings and gradually increase as their fitness improves.", + "Begin pedaling by pushing down on one pedal; the machine's movement should be smooth and fluid.", + "Continue this motion for the duration of your workout, maintaining a steady pace, and ensure to keep your back straight and your core engaged throughout." + ], + "exerciseTips": [ + "Correct Foot Placement: Your feet should be flat on the pedals at all times. This will help you engage more muscles and reduce the risk of injury. Avoid pushing through your toes, which can lead to foot or calf discomfort.", + "Hand Placement: If your elliptical machine has handles, use them to work your upper body. However, make sure not to grip them too tightly or lean on them, as this can put unnecessary strain on your wrists and arms.", + "Use the Resistance and Incline Settings: One common mistake is not utilizing the various settings on the elliptical. Adjusting the resistance and incline can help you target different muscle groups and add variety to your workout, making it more" + ], + "variations": [ + "The Reverse Elliptical Walk: This involves pedaling backwards on the elliptical machine, which targets different muscle groups, particularly the calves and hamstrings.", + "The Cross-Training Elliptical Walk: This variation includes using the handlebars for an upper body workout while you walk, effectively turning your walk into a full-body workout.", + "The Interval Elliptical Walk: This involves alternating between high-intensity and low-intensity periods, which can help to increase your cardiovascular fitness and burn more calories.", + "The Single-Leg Elliptical Walk: This advanced variation involves lifting one foot off the pedal and using only one leg at a time to pedal, which can help to increase your balance and strengthen your leg muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hrd2YxMVrLyD", + "exr_41n2hv8eQ9nMj4Do", + "exr_41n2hxA5HxFxkYMM", + "exr_41n2hUZymAXAVqAN", + "exr_41n2hng4LTDXFioW", + "exr_41n2hzunXuCCQc5K", + "exr_41n2hdgEFEjugMDR", + "exr_41n2hGTZuD4Z1ghj", + "exr_41n2hjWw6VB48vBk", + "exr_41n2hiqnqWMEoraQ" + ] + }, + { + "exerciseId": "exr_41n2hfnnXz9shkBi", + "name": "Lying Lower Back Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/9w9vjAYwal.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/xNfQFOtrgg.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/9w9vjAYwal.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/wGDzkWPVbY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/0lTonkDxhN.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "HAMSTRINGS", + "GLUTEUS MAXIMUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/EQliC1w/41n2hfnnXz9shkBi__Lying-Lower-Back-Stretch-(bent-knee)-(female)_Back.mp4", + "keywords": [ + "Lower Back Stretch Exercise", + "Body Weight Back Exercises", + "Hips Stretching Workout", + "Back Pain Relief Exercises", + "Bodyweight Hips Exercise", + "Lying Lower Back Stretch Techniques", + "Home Exercises for Back and Hips", + "No Equipment Back Stretch", + "Lower Back and Hip Flexibility Workout", + "Pain Relief with Lying Lower Back Stretch" + ], + "overview": "The Lying Lower Back Stretch is a beneficial exercise that primarily targets the lower back muscles, helping to alleviate tension and improve flexibility. It is an ideal routine for individuals who spend long hours sitting or those experiencing lower back discomfort. People would want to engage in this exercise as it can significantly improve posture, enhance mobility, and potentially reduce the risk of lower back pain.", + "instructions": [ + "Slowly raise one knee and use your hands to gently pull it towards your chest, keeping the other leg flat on the ground.", + "Hold this position for about 15 to 30 seconds, feeling a gentle stretch in your lower back and hip area.", + "Slowly release the knee and return to the starting position.", + "Repeat the process with the other leg, and continue alternating legs for the desired number of repetitions." + ], + "exerciseTips": [ + "Knee to Chest: Carefully bend one knee and bring it towards your chest, clasping your hands around your knee or shin to hold it in place. The common mistake here is pulling the knee too hard towards the chest, which can strain your lower back. Instead, gently pull your knee just until you feel a comfortable stretch.", + "Maintain a Neutral Spine: While pulling your knee towards your chest, ensure your lower back and spine remain in a neutral position against the floor. Avoid arching your back or lifting your hips off the floor, as this can lead to back strain.", + "Hold and Switch: Hold the stretch for about 20 to 30 seconds, then gently release your leg back to the starting position. Repeat" + ], + "variations": [ + "The Supine Spinal Twist: In this variation, you lie on your back and cross one leg over the other, then gently twist your spine by turning your knees to one side.", + "The Pelvic Tilt Stretch: This involves lying on your back with your knees bent, then gently lifting your pelvis and lower back off the floor.", + "The Legs-Up-the-Wall Stretch: For this variation, you lie on your back close to a wall and extend your legs up the wall, which can help stretch your lower back and relieve tension.", + "The Bridge Stretch: This involves lying on your back with your knees bent, then lifting your hips off the floor to create a bridge, which can stretch your lower back and strengthen your core muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hpJxS5VQKtBL", + "exr_41n2hJU1VFRPHqV7", + "exr_41n2hxsv14dBS4on", + "exr_41n2hVjUjbDT2Wfs", + "exr_41n2hp63KGmrYb9A", + "exr_41n2hgEQQmKowsHE", + "exr_41n2hYE7ZgffVUoK", + "exr_41n2hv1Z4GJ9e9Ts", + "exr_41n2hdUtHDkvcgfC", + "exr_41n2hw5xMEzcy6vZ" + ] + }, + { + "exerciseId": "exr_41n2hftBVLiXgtRQ", + "name": "Wide Grip Pull-Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/KTxTtuwOqD.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/fgKVa38itj.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/KTxTtuwOqD.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/WdfGoYToTq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/XNsRWPXR9H.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TERES MAJOR", + "BRACHIORADIALIS", + "BRACHIALIS", + "TRAPEZIUS MIDDLE FIBERS", + "BICEPS BRACHII", + "TRAPEZIUS LOWER FIBERS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Pz2nxBg/41n2hftBVLiXgtRQ__Wide-Grip-Pull-Up_Back.mp4", + "keywords": [ + "Wide Grip Pull-Up workout", + "Bodyweight back exercise", + "Pull-Up variations", + "Wide grip back strengthening", + "Bodyweight training for back", + "Wide grip pull-up technique", + "Back muscle workout", + "No-equipment back exercise", + "Upper body strength training", + "Wide hand position pull-ups" + ], + "overview": "The Wide Grip Pull-Up is an upper-body exercise that primarily targets the latissimus dorsi, enhancing strength and improving muscle definition. It's suitable for individuals at an intermediate or advanced fitness level who aim to enhance their upper body strength, particularly in the back and arms. This exercise is desirable as it not only promotes better posture and reduces the risk of back injuries, but also contributes to improved performance in other workouts and daily activities.", + "instructions": [ + "Pull your shoulder blades down and back, bend your legs at the knees if necessary, and cross your ankles behind you.", + "Engage your core and pull yourself up until your chin is above the bar, maintaining control and not using momentum to swing your body up.", + "Hold the position at the top for a moment, ensuring your chest is close to the bar and your shoulder blades are fully retracted.", + "Slowly lower yourself back down to the starting position, fully extending your arms while maintaining control of your movement." + ], + "exerciseTips": [ + "Avoid Using Momentum: One common mistake is using body momentum to perform the pull-up. This not only reduces the effectiveness of the exercise but also increases the risk of injury. Instead, focus on using your back and arm muscles to pull yourself up and lower yourself down.", + "Engage Your Core: Engaging your core is essential for maintaining proper form during the exercise. It helps to stabilize your body, preventing unnecessary swinging and ensuring that your back and arm muscles are doing the work.", + "Don't Rush: Another common mistake is performing the exercise too quickly. Instead, try to perform the pull-up in a slow and controlled manner. This will" + ], + "variations": [ + "Weighted Pull-Up: This version involves wearing a weighted vest or using a weight belt to increase resistance and make the exercise more challenging.", + "Commando Pull-Up: In this variation, you grip the bar with one hand facing forward and the other facing backward, as if you're climbing a rope.", + "Towel Pull-Up: This involves draping a towel over the bar and gripping the ends, which increases grip strength and engages the forearms more.", + "One-Arm Pull-Up: This is a more advanced variation where you pull yourself up using only one arm, significantly increasing the intensity and focus on individual muscle groups." + ], + "relatedExerciseIds": [ + "exr_41n2hcdAu4PJ1tSo", + "exr_41n2hYmrutNPbb4q", + "exr_41n2hhXEktwtDPt1", + "exr_41n2hQEqKxuAfV1D", + "exr_41n2hvgz1rpPCc2x", + "exr_41n2hjdYLoFty6Ke", + "exr_41n2hwJNEKUyBrfQ", + "exr_41n2hUev9wx5JzW6", + "exr_41n2hRzu4peVSo1M", + "exr_41n2hMzbcS5RxSy9" + ] + }, + { + "exerciseId": "exr_41n2hfYD2sH4TRCH", + "name": "Hyperextension", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/IAiYz72hHZ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/x6jmdZRn6o.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/IAiYz72hHZ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/eTBhOhHLav.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/XHU6tmTDVJ.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "HAMSTRINGS", + "GLUTEUS MAXIMUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/2aScjba/41n2hfYD2sH4TRCH__Hyperextension_Waist.mp4", + "keywords": [ + "Bodyweight Hyperextension exercises", + "Waist-targeting workouts", + "Hyperextension for waist slimming", + "Bodyweight exercises for waist", + "Hyperextension fitness routine", + "Waist strengthening Hyperextension", + "Bodyweight waist workouts", + "Hyperextension exercises at home", + "Waist toning Hyperextension", + "Hyperextension bodyweight training." + ], + "overview": "Hyperextension is a strength-building exercise that primarily targets the lower back, but also engages the glutes and hamstrings. It's suitable for everyone, from fitness beginners to advanced athletes, who are looking to improve their core strength, posture, and overall back health. By incorporating Hyperextensions into their routine, individuals can reduce the risk of back injuries, enhance athletic performance, and support better posture in daily activities.", + "instructions": [ + "Align your upper thighs or hips with the larger pad, allowing your torso to bend forward from the waist and hang down.", + "Keeping your back straight, cross your arms over your chest or place your hands behind your head.", + "Slowly lift your torso until your body is in a straight line, using your lower back muscles to perform the movement.", + "Lower your body back down to the starting position, ensuring you don't bend too far forward, and repeat the movement for your desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movement: It's important to avoid fast, jerky movements when performing hyperextensions. You should lower your upper body towards the floor slowly and in a controlled manner, then raise your torso back up to the starting position. Fast or uncontrolled movements can put unnecessary strain on your back and lead to injury.", + "Maintain a Neutral Spine: Throughout the exercise, keep your spine in a neutral position. This means you should avoid rounding or excessively arching your back. A common mistake is to hyperextend the back at the top of the movement, which can" + ], + "variations": [ + "The 45-Degree Hyperextension is another version where you use a 45-degree hyperextension bench, which puts less strain on the lower back compared to the traditional hyperextension exercise.", + "The Glute Ham Raise Hyperextension is a variation that involves a glute ham developer machine, focusing more on the hamstrings and glutes along with the lower back.", + "The Reverse Hyperextension, performed on a reverse hyperextension machine, targets the lower back, glutes, and hamstrings, but with a different angle compared to the traditional hyperextension.", + "The Cable Hyperextension is a variation where you use a cable machine, allowing you to adjust the resistance and make the exercise more challenging." + ], + "relatedExerciseIds": [ + "exr_41n2hsLgjN5kvii6", + "exr_41n2hwUdDsBAw8FG", + "exr_41n2hdnA7dGRbLYm", + "exr_41n2hiYtVdGVzoAp", + "exr_41n2hsH9gmp4XPab", + "exr_41n2hkWD9WpnSSkr", + "exr_41n2hY3LTymakAjb", + "exr_41n2hnGdN4mYwTQH", + "exr_41n2hXBPGYHNiCc4", + "exr_41n2hndceZAYh3d4" + ] + }, + { + "exerciseId": "exr_41n2hG9pRT55cGVk", + "name": "Calves stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/UnJNN2dVOJ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ULCrttcENG.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/UnJNN2dVOJ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/pSUTc9G4dY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/J3yvVGTwwR.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS", + "GASTROCNEMIUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/TvOE3LK/41n2hG9pRT55cGVk__Calves-stretch-(female)_Calves.mp4", + "keywords": [ + "Bodyweight calf exercises", + "Calf stretching workout", + "At-home calf strengthening", + "Bodyweight exercises for strong calves", + "No-equipment calf workout", + "Calves workout using body weight", + "Bodyweight calf muscle exercises", + "Strengthening calves without weights", + "Home exercises for calf muscles", + "Bodyweight-only calf workout" + ], + "overview": "The Calves Stretch is a simple yet effective exercise that targets the two muscles in the lower back of your leg: the gastrocnemius and soleus. This exercise is ideal for athletes, runners, dancers, or anyone who spends a lot of time on their feet, as it helps to improve flexibility, reduce muscle tightness, and prevent injuries such as calf strains or Achilles tendinitis. You would want to do this exercise to enhance your overall lower body strength, improve your athletic performance, and promote better balance and stability.", + "instructions": [ + "Slowly bend your left leg forward, keeping your right knee straight and your right heel on the ground.", + "Hold your back straight and your hips forward. Don't rotate your feet inward or outward and keep your left knee above your left ankle.", + "Hold this stretch for about 15 to 30 seconds, then switch legs and repeat the process.", + "For best results, perform this exercise at least once to twice a day." + ], + "exerciseTips": [ + "Correct Form: It's important to maintain the correct form when stretching your calves to avoid injury. Stand straight and tall, lean into a wall with your hands flat against it, and extend one foot behind you, keeping the heel down and the leg straight. You should feel the stretch in your calf, not in your back or shoulders.", + "Gradual Stretch: Avoid bouncing or forcing the stretch. This is a common mistake that could lead to injury. Instead, gently lean into the stretch and hold for 15-30 seconds. You should feel a pulling sensation, but it shouldn't be painful.", + "Consistency: For the best results, stretch your calves regularly. Try to incorporate it into your daily routine" + ], + "variations": [ + "The Downward Dog: This yoga pose stretches the calves by having you start on all fours and then lift your hips up, straightening your legs and pushing your heels towards the floor.", + "The Stair Calf Stretch: This involves standing on a step with the balls of your feet on the step and your heels hanging off, then lowering your heels down below the step to stretch your calves.", + "The Seated Calf Stretch: In this variation, you sit on the floor with your legs extended in front of you, loop a resistance band around your foot, and gently pull the band towards you to stretch your calf.", + "The Runner's Stretch: This stretch involves stepping your right foot forward and keeping your left foot back, then bending your right knee and keeping your left" + ], + "relatedExerciseIds": [ + "exr_41n2hitiQgmJ3C2p", + "exr_41n2hNBDEgG8p4ij", + "exr_41n2hHCXQpZYhxhc", + "exr_41n2hJxjZEZ38ASQ", + "exr_41n2hshTHWoPpZhs", + "exr_41n2hY9uGnFruAsQ", + "exr_41n2hZEBZVR7K1cc", + "exr_41n2hoAGhA71d52p", + "exr_41n2hrRfpL7niJ6M", + "exr_41n2hqVgT8AhXFKR" + ] + }, + { + "exerciseId": "exr_41n2hGbCptD8Nosk", + "name": "Neck Side Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/OMp0wahtvC.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/9DGBuEqCkr.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/OMp0wahtvC.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Qrw202BWnc.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/HUFpKDYubZ.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "SERRATUS ANTERIOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/io0AwcT/41n2hGbCptD8Nosk__Neck-Side-Stretch-(female)_Neck.mp4", + "keywords": [ + "Body weight neck exercise", + "Neck side stretch workout", + "Home exercises for neck", + "Body weight exercise for neck", + "Neck stretching techniques", + "Body weight neck stretch", + "Neck muscle exercise", + "Neck strengthening exercises", + "No equipment neck workout", + "Side neck stretch routine" + ], + "overview": "The Neck Side Stretch is a simple, yet effective exercise that primarily targets the neck muscles, helping to increase flexibility and reduce tension and stiffness. It is ideal for individuals who spend long hours in front of a computer or those experiencing neck discomfort due to poor posture. Incorporating this stretch into your routine can help improve posture, alleviate neck pain, and enhance overall mobility, making it a beneficial addition to any fitness or wellness regimen.", + "instructions": [ + "Slowly tilt your head to one side, bringing your ear towards your shoulder, until you feel a gentle stretch on the opposite side of your neck.", + "Hold this position for about 15-30 seconds, breathing deeply and relaxing into the stretch.", + "Slowly lift your head back to the center position, then repeat the stretch on the other side by tilting your head towards the opposite shoulder.", + "Repeat this exercise for 3-5 times on each side, always ensuring to move slowly and gently to avoid injury." + ], + "exerciseTips": [ + "Use Gentle, Controlled Movements: When moving your neck, do so slowly and gently. Avoid jerking or making sudden movements, which can lead to injury. A common mistake is to force the stretch by applying too much pressure or pulling your neck too far to one side.", + "Hold the Stretch: Once you've moved your neck to one side, hold the stretch for about 15 to 30 seconds. This allows the muscles to relax and lengthen. A common mistake is to rush through the stretch, which can limit its effectiveness.", + "Repeat on Both Sides: To maintain balance in your muscles, be sure to stretch both sides of your neck. It" + ], + "variations": [ + "Lying Neck Stretch: In this variation, you lie down on your back on a bed or sofa, and allow your head to hang off the edge, stretching the neck muscles.", + "Neck Rotation Stretch: This variation involves slowly turning your head from side to side, stretching the side neck muscles.", + "Neck Tilt Stretch: This involves tilting your head forward and to each side while keeping your shoulders straight, to stretch the neck muscles.", + "Yoga Neck Stretch: This variation involves incorporating neck stretches into yoga poses, such as the Cow Face Pose or the Extended Triangle Pose, to stretch and strengthen the neck muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hMfHLShdQa5g", + "exr_41n2hup2casSdsW8", + "exr_41n2hcruZnntmVZb", + "exr_41n2hNRM1dGGhGYL", + "exr_41n2hhBHuvSdAeCJ", + "exr_41n2hZkusacZCTGZ", + "exr_41n2htnXXCmxUC2Y", + "exr_41n2hcUCU8Ukj4m2", + "exr_41n2hH6VGNz6cNtv", + "exr_41n2hX5MRjNb64xj" + ] + }, + { + "exerciseId": "exr_41n2hgCHNgtVLHna", + "name": "Cross Body Hammer Curl", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/6vI4gkByYk.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/DzlHgyrmUQ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/6vI4gkByYk.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Dnfo0vow7p.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/OEeQZgYX6A.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BRACHIORADIALIS" + ], + "secondaryMuscles": [ + "BICEPS BRACHII", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/a0XElzR/41n2hgCHNgtVLHna__Dumbbell-Cross-Body-Hammer-Curl_Forearms.mp4", + "keywords": [ + "Dumbbell Cross Body Hammer Curl", + "Forearm strengthening exercises", + "Dumbbell exercises for arms", + "Cross Body Hammer Curl technique", + "How to do Cross Body Hammer Curl", + "Bicep and forearm workouts", + "Dumbbell Hammer Curl variations", + "Cross Body Dumbbell Curl", + "Arm workouts with Dumbbells", + "Effective forearm exercises with Dumbbells" + ], + "overview": "The Cross Body Hammer Curl is a strength-building exercise that targets the biceps, brachialis, and brachioradialis muscles, enhancing muscle tone and improving upper body strength. This exercise is ideal for fitness enthusiasts of all levels, from beginners to advanced, as it helps to balance muscle development and maintain joint health. Individuals would want to perform this exercise to increase arm strength, improve muscular endurance, and achieve a well-rounded, aesthetic upper body physique.", + "instructions": [ + "While keeping your upper arm stationary, use your biceps to curl the weight until the dumbbells are at shoulder level. Do this while keeping your palms facing your torso.", + "Hold the contracted position for a brief moment as you squeeze your biceps.", + "Slowly begin to bring the dumbbells back to the starting position.", + "Repeat the same steps for the desired amount of repetitions and then switch arms." + ], + "exerciseTips": [ + "Controlled Movements: When you curl the weight, do so in a smooth and controlled manner. Avoid jerky movements or using momentum to lift the weight. This not only reduces the effectiveness of the exercise but also increases the risk of injury.", + "Avoid Overloading: It can be tempting to use heavy weights to accelerate results, but it's crucial to choose a weight that allows you to perform the exercise with the correct form. Using too heavy weights can lead to improper form and potential injuries.", + "Breathing Technique: Proper breathing is essential for this exercise. Exhale as you curl the weight towards your shoulder, and inh" + ], + "variations": [ + "The Seated Hammer Curl: This variation is performed while seated, which helps to isolate the biceps and reduce the chance of using other muscles to lift the weight.", + "The Incline Hammer Curl: In this variation, you perform the exercise while lying on an incline bench, which changes the angle of the movement and targets different parts of the biceps.", + "The Cable Hammer Curl: This variation uses a cable machine, providing constant tension throughout the movement and increasing the challenge to your biceps.", + "The Resistance Band Hammer Curl: This variation uses a resistance band instead of weights, making it a great option for home workouts or for those who don't have access to traditional gym equipment." + ], + "relatedExerciseIds": [ + "exr_41n2hp8WixVgSVLf", + "exr_41n2hNedYychbXJN", + "exr_41n2htjo43QhLc3y", + "exr_41n2hJvLtb9PDPYc", + "exr_41n2hcbHjfQRzA16", + "exr_41n2hMw2iJBfyXAC", + "exr_41n2hrsJ6rJhYmZT", + "exr_41n2hdvTsoAzSwg4", + "exr_41n2hGxxmwfZC3Vc", + "exr_41n2huxuMAirPh7a" + ] + }, + { + "exerciseId": "exr_41n2hGD4omjWVnbS", + "name": "Calves Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/b2DBiTv92c.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/0JP7x69mBH.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/b2DBiTv92c.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/iW8oJBBf2o.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/g3vuLcANPv.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/kPFkHCz/41n2hGD4omjWVnbS__Calves-stretch-(male)_Calves.mp4", + "keywords": [ + "Bodyweight calf exercises", + "Calves Stretch workout", + "Calf muscle exercises", + "Bodyweight exercises for calves", + "Home workout for calf muscles", + "Calves stretching exercises", + "No equipment calf workout", + "Strengthening exercises for calves", + "Body weight calf stretch", + "Lower leg bodyweight exercises" + ], + "overview": "The Calves Stretch is a simple yet effective exercise that targets the calf muscles, aiding in enhancing flexibility, improving balance, and preventing injuries like muscle strains. It's ideal for athletes, runners, dancers, or anyone who engages in physical activities that put significant strain on the legs and feet. People may want to perform this exercise to alleviate muscle tightness, improve athletic performance, or as part of a warm-up or cool-down routine.", + "instructions": [ + "Keep your back knee straight, your heel on the ground, and lean toward the wall.", + "Feel the stretch all along the calf of your back leg.", + "Hold this stretch for about 20-30 seconds, then switch sides and repeat with the other leg.", + "Repeat this exercise 2-3 times on each leg for maximum benefit." + ], + "exerciseTips": [ + "Maintain Correct Posture: Keep your back straight and your hips forward. Don't arch or round your back, and make sure your feet are pointing straight ahead.Mistake to Avoid: Avoid turning your feet inwards or outwards. This can lead to strain or injury.", + "Hold the Stretch: Hold each stretch for about 30 seconds to a minute. It should create a slight pull, but not cause any pain. Mistake to" + ], + "variations": [ + "Seated Calf Stretch: In this version, you sit on the floor with your legs extended in front of you, then lean forward and reach for your toes to stretch your calves.", + "Downward Dog Calf Stretch: This is a yoga pose where you start on your hands and knees, then lift your hips to create an inverted V shape with your body, pressing your heels down to the floor to stretch your calves.", + "Step Calf Stretch: For this variation, you stand on a step with your heels hanging off the edge, then lower your heels down to stretch your calves.", + "Foam Roller Calf Stretch: In this stretch, you sit on the floor with a foam roller under your calves, then roll back and forth to massage and stretch the muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hnx1hnDdketU", + "exr_41n2hk3YSCjnZ9um", + "exr_41n2hpuxUkqpNJzm", + "exr_41n2hdgkShcdcpHH", + "exr_41n2hcBy2oDRTWXL", + "exr_41n2hH5vCci792aS", + "exr_41n2hzZBVbWFoLK3", + "exr_41n2hbYPY4jLKxW3", + "exr_41n2ht26JzQuZekH", + "exr_41n2hMrjJWHKgjiX" + ] + }, + { + "exerciseId": "exr_41n2hGioS8HumEF7", + "name": "Hammer Curl", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/kCGgHyMFzA.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/2KROa3h5vY.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/kCGgHyMFzA.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/TzjO2VHWmi.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/qlW6cPerzJ.jpg" + }, + "equipments": [ + "CABLE" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BRACHIORADIALIS" + ], + "secondaryMuscles": [ + "BICEPS BRACHII", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nuYT8c2/41n2hGioS8HumEF7__Cable-Hammer-Curl-(with-rope)-(male)_Forearms_.mp4", + "keywords": [ + "Cable Hammer Curl workout", + "Forearm strengthening exercises", + "Hammer Curl with Cable technique", + "Cable exercises for arm muscles", + "How to do Hammer Curl with Cable", + "Forearm workout with Cable", + "Gym exercises for stronger forearms", + "Cable Hammer Curl tutorial", + "Guides for Cable Hammer Curl", + "Effective forearm exercises with Cable" + ], + "overview": "The Hammer Curl is a strength-building exercise primarily targeting the biceps and brachialis muscles, as well as engaging the forearms. It's suitable for anyone looking to enhance their upper arm strength and muscular definition, from beginners to advanced fitness enthusiasts. Individuals may want to incorporate Hammer Curls into their routine for improved grip strength, enhanced arm aesthetics, and better performance in sports or activities that require strong and stable arms.", + "instructions": [ + "Keep your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.", + "Inhale and slowly begin to lower the dumbbells back to the starting position.", + "Make sure to keep your elbows close to your torso at all times.", + "Repeat this movement for the recommended amount of repetitions." + ], + "exerciseTips": [ + "Avoid Swinging: A common mistake is to use momentum to lift the weights, often by swinging the arms or twisting the torso. This not only reduces the effectiveness of the exercise but also increases the risk of injury. To avoid this, focus on performing the exercise slowly and with control.", + "Breathe Correctly: Breathing correctly is essential for any exercise, including the Hammer Curl. Exhale as you lift the dumbbells and inhale as you lower them. This will help to maintain your blood pressure and prevent dizziness.", + "Choose Appropriate Weight: Using weights" + ], + "variations": [ + "Incline Hammer Curls: In this variation, you perform the exercise on an incline bench. This position puts more emphasis on the long head of the biceps and also involves the brachialis, a muscle of the upper arm.", + "Cross Body Hammer Curl: Instead of curling the dumbbell straight up, in this variation you curl the weight across your body towards your opposite shoulder, which can help to target different parts of the bicep and forearm.", + "Hammer Curl with Resistance Bands: This variation uses resistance bands instead of dumbbells. The bands provide a different type of resistance that can help to improve muscle strength and endurance.", + "Alternating Hammer Curl: In this variation, instead of lifting both weights at the same time, you" + ], + "relatedExerciseIds": [ + "exr_41n2hjsJAQhrSu8d", + "exr_41n2hiekmwTAx8Ds", + "exr_41n2hNRFWtZnM8hg", + "exr_41n2hbEdsMoWMeae", + "exr_41n2hSEUt9EACNZN", + "exr_41n2hQA8XziTqymn", + "exr_41n2hRJ1LjZ4nvWG", + "exr_41n2hx5PJWQvDpde", + "exr_41n2hJTSUbwYs3E2", + "exr_41n2hgCHNgtVLHna" + ] + }, + { + "exerciseId": "exr_41n2hGNrmUnF58Yy", + "name": "Reverse Lunge ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/XUs62RE49n.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ghjG2SUNcR.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/XUs62RE49n.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/PTGgqIwU7M.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/NupKXsNyic.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "HAMSTRINGS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/PTiSEyK/41n2hGNrmUnF58Yy__Reverse-Lunge-(leg-kick)-(female)_Thighs2_.mp4", + "keywords": [ + "Bodyweight leg workout", + "Quadriceps strengthening exercises", + "Thigh toning workouts", + "At-home leg exercises", + "No-equipment lunge variations", + "Bodyweight reverse lunge", + "Quadriceps and thigh workout", + "Bodyweight exercises for thighs", + "Reverse lunge bodyweight exercise", + "Lower body strength exercises" + ], + "overview": "The Reverse Lunge is a lower body exercise that primarily strengthens the quadriceps, glutes, and hamstrings, while also improving balance and coordination. It is suitable for individuals at any fitness level, from beginners to advanced athletes, due to its modifiable intensity. People would want to do this exercise as it can enhance functional movements in daily life, improve athletic performance, and contribute to a well-rounded fitness routine.", + "instructions": [ + "Take a step backward with your right foot, lowering your body into a lunge position. Your left knee should be directly above your left ankle and your right knee should be hovering just off the floor.", + "Maintain a straight posture with your chest up and your gaze straight ahead, ensuring that your back knee is close but not touching the ground.", + "Push off your right foot, returning to the starting position.", + "Repeat the exercise with your left leg stepping backward, alternating legs for the desired number of repetitions." + ], + "exerciseTips": [ + "Avoid Leaning Forward: One common mistake many people make when performing reverse lunges is leaning too far forward, which can put unnecessary strain on your back and knees. To avoid this, focus on keeping your torso upright and your weight evenly distributed between both legs.", + "Core Engagement: Engage your core throughout the entire movement. This not only helps with balance but also works your abdominal muscles.", + "Controlled Movement: Don't rush through the exercise. Instead, perform each lunge with controlled, deliberate movements. This ensures you" + ], + "variations": [ + "Reverse Lunge with Overhead Press: This version adds an overhead press to the lunge, increasing the intensity and working the shoulders and arms.", + "Reverse Lunge with Twist: In this variation, you add a twist to the torso when you step back into the lunge, which can help improve balance and engage your core muscles.", + "Reverse Lunge with Knee Lift: This version adds a knee lift when you return to the standing position, increasing the challenge and working your core and balance.", + "Reverse Lunge with Dumbbells: This variation involves holding dumbbells in each hand while performing the lunge, adding resistance and working your arms and upper body." + ], + "relatedExerciseIds": [ + "exr_41n2hztTetfiodH5", + "exr_41n2homrPqqs8coG", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2haAabPyN5t8y", + "exr_41n2hRaLxY7YfNbg", + "exr_41n2hHRszDHarrxK", + "exr_41n2hbdZww1thMKz", + "exr_41n2hJsKtjS1phW4", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hM7G2Tz9EqjH" + ] + }, + { + "exerciseId": "exr_41n2hGRSg9WCoTYT", + "name": "Jumping Pistol Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ik43Xn15Kb.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/WO3ynbFqdI.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ik43Xn15Kb.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/K5Iqs8F32w.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/UQRlUHgxiq.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HAMSTRINGS", + "THIGHS", + "HAMSTRINGS", + "CALVES" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "QUADRICEPS" + ], + "secondaryMuscles": [ + "GLUTEUS MEDIUS", + "ILIOPSOAS", + "HAMSTRINGS", + "ADDUCTOR BREVIS", + "GRACILIS", + "GLUTEUS MAXIMUS", + "BICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/44cDZ1m/41n2hGRSg9WCoTYT__Jumping-Pistol-Squat_Plyometric_.mp4", + "keywords": [ + "Body weight exercises", + "Plyometrics workouts", + "Jumping Pistol Squat tutorial", + "Advanced body weight exercises", + "Lower body plyometrics", + "Intense leg workouts", + "No-equipment fitness routines", + "Plyometric leg exercise", + "Single-leg jumping squats", + "Advanced pistol squat variations" + ], + "overview": "The Jumping Pistol Squat is a high-intensity exercise that combines strength, balance, and cardio, primarily targeting the lower body muscles including quadriceps, hamstrings, and glutes. This advanced-level workout is ideal for athletes or fitness enthusiasts looking to enhance their strength, coordination, and overall athletic performance. Incorporating this exercise into your routine can significantly improve your power, agility, and balance, making it a valuable addition for those seeking a challenging and effective full-body workout.", + "instructions": [ + "Begin to squat down on your standing leg, bending at the knee and hip, while keeping your other leg extended out in front. Remember to keep your back straight and your chest up.", + "Once you've reached the lowest point of your squat, use your leg and core muscles to explosively jump upwards.", + "At the peak of your jump, switch legs, so that you land on your other foot, with the leg you initially stood on now extended out in front of you.", + "Upon landing, immediately squat down and repeat the process. Remember to land softly to avoid injury." + ], + "exerciseTips": [ + "Warm Up: Before starting the exercise, make sure to properly warm up. This can include a few minutes of light cardio to get your blood flowing and some dynamic stretches to loosen up your muscles. This will help to prevent injuries and allow you to perform the exercise more effectively.", + "Balance: One common mistake is to rush through the exercise, which can lead to loss of balance. Take your time and focus on controlling your movements. If you're struggling with balance, you can use" + ], + "variations": [ + "Weighted Pistol Squat Jump: Adding weights to the exercise, such as dumbbells or a kettlebell, can increase the difficulty and strength-building potential.", + "Box Jump Pistol Squat: This variation involves performing a pistol squat, then exploding upwards into a box jump.", + "Pistol Squat Jump with Rotation: This adds a twist at the top of the jump, engaging the core and improving balance and coordination.", + "Alternating Jumping Pistol Squat: This variation involves alternating between legs during the jump, increasing the balance challenge and engaging different muscle groups." + ], + "relatedExerciseIds": [ + "exr_41n2hbPa4qxgwqXc", + "exr_41n2hRZmD84GsxWt", + "exr_41n2hec9FPeaMMZ9", + "exr_41n2haMx7phKCY55", + "exr_41n2hLNRWkAH5JEN", + "exr_41n2hyvxrN8PXjnx", + "exr_41n2hmG42EFHjkkc", + "exr_41n2hccryEcvgzcf", + "exr_41n2hasTwUKUgfop", + "exr_41n2hWwycUNPKf7g" + ] + }, + { + "exerciseId": "exr_41n2hGUso7JFmuYR", + "name": "Decline Push-Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Fw2auG2NBK.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/NTHPZEhSmZ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Fw2auG2NBK.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/wK7DPaa3VV.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/gQvZ6BMiYO.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR CLAVICULAR HEAD", + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "TRICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/diH7Mj2/41n2hGUso7JFmuYR__Decline-Push-Up_Chest_.mp4", + "keywords": [ + "Decline Push-Up workout", + "Body weight chest exercises", + "Decline Push-Up technique", + "How to do Decline Push-Ups", + "Home workouts for chest", + "Bodyweight exercises for pectorals", + "Decline Push-Up benefits", + "Decline Push-Up for chest strength", + "Improving chest muscles with Decline Push-Up", + "No-equipment chest workout" + ], + "overview": "The Decline Push-Up is a challenging upper body exercise that targets the chest, shoulders, triceps, and core muscles. It's particularly beneficial for individuals seeking to intensify their workout and enhance upper body strength. By performing this exercise, individuals can improve muscle definition, particularly in the lower chest, and increase overall body stability.", + "instructions": [ + "Walk your feet up onto the bench or step, keeping your body straight from your head to your heels, this will be your starting position.", + "Lower your body towards the ground while keeping your elbows close to your body until your chest nearly touches the floor.", + "Push your body up back to the starting position by fully extending your arms, while maintaining your body straight.", + "Repeat the process for the desired number of repetitions, ensuring to keep your core tight and back flat throughout the exercise." + ], + "exerciseTips": [ + "Maintain Core Stability: Engage your core throughout the entire exercise. This will help maintain your body alignment and reduce the risk of lower back injuries. A common mistake is to let the hips sag or the back arch excessively, which can strain the spine.", + "Controlled Movements: Lower your body towards the ground in a controlled manner until your chest nearly touches the floor. Push your body back up to the starting position as forcefully as you can. Avoid the mistake of rushing the movement or using momentum to lift yourself up, as this can lead to poor form and reduced effectiveness of the exercise.", + "El" + ], + "variations": [ + "Wide Grip Decline Push-Up: This version requires you to place your hands wider than shoulder-width apart on a raised platform, focusing more on the outer part of your chest.", + "Close Grip Decline Push-Up: In this variation, your hands are placed closer together on an elevated surface, targeting the triceps and the inner chest muscles.", + "Single Leg Decline Push-Up: This involves lifting one leg off the ground while performing the push-up on a decline, increasing the challenge to your core and balance.", + "Decline Push-Up with Rotation: After each push-up on a decline, you rotate your body and extend one arm towards the ceiling. This works your chest, triceps, and shoulders, while also engaging your core." + ], + "relatedExerciseIds": [ + "exr_41n2hgpsLEy9h2cM", + "exr_41n2hVVjksUqMkeS", + "exr_41n2hKNAJK7irMJY", + "exr_41n2hZQ1yPVGNnWW", + "exr_41n2hgKXPDR2U3u9", + "exr_41n2hYZ6LrFfUzLw", + "exr_41n2hkDh1eLdSnRD", + "exr_41n2hodp8w3N4wZK", + "exr_41n2hd89iAhXkFyS", + "exr_41n2hkZrRztT4UyV" + ] + }, + { + "exerciseId": "exr_41n2hGy6zE7fN6v2", + "name": "One arm Wrist Curl", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/R7X4eUdaGF.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/I0DgFP4dnE.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/R7X4eUdaGF.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/a9gUltvsNF.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/JrO7UcYrSu.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST FLEXORS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/yGatQWD/41n2hGy6zE7fN6v2__Dumbbell-One-arm-Wrist-Curl_Forearm.mp4", + "keywords": [ + "Dumbbell forearm workout", + "One arm wrist curl exercise", + "Strength training for forearms", + "Dumbbell workout for wrist strength", + "Single arm wrist curl", + "Forearm muscle building exercise", + "Dumbbell exercise for wrist curl", + "One hand wrist curl workout", + "Strength exercise for forearm with dumbbell", + "Wrist curl workout with one arm" + ], + "overview": "The One Arm Wrist Curl is a strength-building exercise that targets the forearms, enhancing grip strength and wrist stability. It's an ideal workout for athletes, climbers, or anyone looking to improve their hand and forearm power. By incorporating this exercise into your routine, you can boost your overall upper body strength, enhance your athletic performance, and prevent wrist-related injuries.", + "instructions": [ + "Rest your elbow on your thigh with your wrist just over your knee, allowing your hand to hang off the edge.", + "Slowly lower the dumbbell as far as possible, bending your wrist and allowing it to fully extend.", + "Curl the dumbbell back up towards the ceiling, flexing your wrist and using your forearm muscles to lift the weight.", + "Repeat for the desired number of reps, then switch to the other arm and do the same." + ], + "exerciseTips": [ + "Control the Weight: Do not use a weight that is too heavy for you. This can lead to improper form or injury. Start with a lighter weight and gradually increase as you get stronger. Always control the weight both on the way up and on the way down, don't let it fall or use momentum to lift it.", + "Full Range of Motion: Ensure you are using a full range of motion. This means lowering the weight until your wrist is fully extended and then raising it until your wrist is fully flexed. Avoid partial reps, as this can limit the effectiveness of the exercise.", + "Keep Your Wrist Straight: Avoid bending your wrist to the side or twisting it during the exercise. This can" + ], + "variations": [ + "Seated One Arm Wrist Curl Over Knee: In this version, you sit on a bench with your forearm resting on your thigh and your wrist just beyond the knee, then curl the dumbbell up and down.", + "One Arm Reverse Wrist Curl: This is done either standing or seated, but instead of curling the wrist upward, you curl it downward, working the extensor muscles on the back of the forearm.", + "One Arm Wrist Curl with Resistance Band: Instead of using a dumbbell, this variation involves using a resistance band, offering a different type of tension and resistance.", + "One Arm Wrist Curl on a Preacher Bench: This variation involves resting your forearm on a preacher bench with your wrist hanging over the edge, then curling a dumbbell up and down." + ], + "relatedExerciseIds": [ + "exr_41n2hNp981bSYnTX", + "exr_41n2hoX8LLZoXn5u", + "exr_41n2hmVGVbBLpPzJ", + "exr_41n2hXBhoRQ5xtnR", + "exr_41n2hcC1jYMrjzhA", + "exr_41n2hYa5iyz8WTtN", + "exr_41n2hRbRrnvx6B5g", + "exr_41n2hnqJpHJPosjc", + "exr_41n2hdcfHMnqWAr2", + "exr_41n2hpeHAizgtrEw" + ] + }, + { + "exerciseId": "exr_41n2hH6VGNz6cNtv", + "name": "Extension And Inclination Neck Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/N09d6OtWGs.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ScsYzfWG84.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/N09d6OtWGs.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/9TL3tvOBhV.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/MlrerFhX0e.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SERRATUS ANTERIOR", + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wgJFIvt/41n2hH6VGNz6cNtv__Extension-And-Inclination-Neck-Stretch_Neck_.mp4", + "keywords": [ + "Neck Stretch Exercise", + "Body Weight Neck Training", + "Extension Neck Workout", + "Inclination Neck Stretch", + "Bodyweight Exercise for Neck", + "Neck Strengthening Exercises", + "Neck Flexibility Workout", + "Body Weight Neck Extension", + "Inclination Neck Exercise", + "Home Exercises for Neck Stretching" + ], + "overview": "The Extension and Inclination Neck Stretch is a beneficial exercise designed to improve flexibility and alleviate tension in the neck area. This exercise is ideal for individuals who spend long hours in front of computers or those experiencing neck discomfort due to poor posture. By incorporating this stretch into your routine, you can help reduce neck pain, improve your posture, and enhance overall neck mobility and health.", + "instructions": [ + "Slowly tilt your head back, looking up towards the ceiling, to create an extension in your neck. Hold this position for 5 to 10 seconds.", + "Return your head to the neutral position, looking straight ahead.", + "Now, gently tilt your head forward, bringing your chin towards your chest, to create an inclination in your neck. Hold this position for 5 to 10 seconds.", + "Repeat these movements for the desired number of reps, ensuring to move slowly and smoothly to prevent any strain or injury." + ], + "exerciseTips": [ + "Slow and Steady: When performing the extension and inclination neck stretch, move slowly and gently. Rapid, jerky movements can lead to muscle strain or injury. Extend your neck backwards slowly until you feel a gentle stretch, then tilt your head from one side to the other.", + "Don't Overstretch: A common mistake people make is to overstretch, which can lead to muscle strain or injury. You should feel a gentle pull, not pain. If you feel any discomfort, ease back until the stretch is comfortable.", + "Breathe: Don't hold your breath while stretching. Breathe deeply and evenly throughout the exercise. Holding your breath can cause tension in your neck and shoulders, which can make the stretch" + ], + "variations": [ + "Lateral Neck Stretch: In this variation, you stand or sit upright, then slowly tilt your head to one side, stretching the opposite side of your neck, then repeat on the other side.", + "Neck Rotation Stretch: This involves slowly turning your head to one side until a stretch is felt in the opposite side of your neck, then repeating the process on the other side.", + "Neck Extension with Resistance Band: For this variation, you use a resistance band, looping it around the back of your head and gently pulling forward to create a stretch in the back of your neck.", + "Inclined Neck Stretch on a Yoga Ball: This variation involves lying with your back on a yoga ball and your feet on the ground," + ], + "relatedExerciseIds": [ + "exr_41n2hhBHuvSdAeCJ", + "exr_41n2hNRM1dGGhGYL", + "exr_41n2hGbCptD8Nosk", + "exr_41n2hMfHLShdQa5g", + "exr_41n2hup2casSdsW8", + "exr_41n2hqRwYLsDdjuq", + "exr_41n2hcruZnntmVZb", + "exr_41n2hga2o5WSmU17", + "exr_41n2hPEeuzrLF9Kk", + "exr_41n2hZkusacZCTGZ" + ] + }, + { + "exerciseId": "exr_41n2hhBHuvSdAeCJ", + "name": "Neck Circle Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/fSeq0pA6of.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/UoE7sOp8YN.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/fSeq0pA6of.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/I4GmXSdSIB.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/BwTkdpUuRG.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "SPLENIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/BMEeaet/41n2hhBHuvSdAeCJ__Neck-Circle-Stretch_Neck.mp4", + "keywords": [ + "Neck Circle Stretch Exercise", + "Body Weight Neck Exercises", + "Neck Stretching Techniques", + "Neck Muscle Strengthening", + "Bodyweight Neck Training", + "Neck Mobility Exercises", + "Neck Circle Stretching Routine", + "Bodyweight Exercises for Neck Pain", + "Neck Flexibility Workouts", + "Neck Muscle Stretching with Body Weight" + ], + "overview": "The Neck Circle Stretch is a simple yet effective exercise designed to increase flexibility and reduce tension in the neck area. It's ideal for individuals who experience neck stiffness due to prolonged sitting or improper posture. Incorporating this stretch into your routine can help enhance neck mobility, alleviate discomfort, and potentially improve posture and overall spinal health.", + "instructions": [ + "Slowly tilt your head to your right shoulder, aiming to touch it with your ear, and hold for a few seconds.", + "Gradually roll your head forward towards your chest and then towards your left shoulder.", + "Continue the circular motion by tilting your head back, looking up towards the ceiling.", + "Repeat this process for several times and then switch directions." + ], + "exerciseTips": [ + "Proper Positioning: Stand or sit upright with your shoulders relaxed. Avoid hunching or slouching as it can lead to strain and incorrect form. Your head should be level with your spine, and your gaze should be straight ahead.", + "Slow and Steady: When performing the neck circle stretch, the movement should be slow and controlled. Avoid fast or jerky movements, which can cause injury. Your neck should be moved gently in a circular motion, imagining that you're drawing a circle with the top of your head.Common Mistake to Avoid: One common mistake is overstretching or forcing the neck into uncomfortable positions. If you feel any pain or discomfort, lessen the stretch or stop entirely. Never push your body" + ], + "variations": [ + "The Forward and Backward Neck Stretch: In this variation, you slowly move your chin towards your chest and then lift your head to look up towards the ceiling.", + "The Ear-to-Shoulder Stretch: This stretch involves gently pulling your ear towards your shoulder with the opposite hand, while keeping the other arm behind your back.", + "The Neck Rotation Stretch: For this variation, you slowly turn your head from one side to the other, trying to bring your chin over each shoulder.", + "The Seated Neck Release: This is a seated version of the neck circle stretch where you sit on a chair with your feet flat on the ground and slowly circle your neck, keeping your spine straight." + ], + "relatedExerciseIds": [ + "exr_41n2hNRM1dGGhGYL", + "exr_41n2hH6VGNz6cNtv", + "exr_41n2hGbCptD8Nosk", + "exr_41n2hMfHLShdQa5g", + "exr_41n2hup2casSdsW8", + "exr_41n2hcruZnntmVZb", + "exr_41n2hZkusacZCTGZ", + "exr_41n2htnXXCmxUC2Y", + "exr_41n2hcUCU8Ukj4m2", + "exr_41n2hqRwYLsDdjuq" + ] + }, + { + "exerciseId": "exr_41n2hHCXQpZYhxhc", + "name": "Calf Stretch With Hands Against Wall", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/vfYUcxlPFc.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/xWuU7iVuod.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/vfYUcxlPFc.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/WIhQrDvT8w.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/jSWlfTtH8c.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS", + "GASTROCNEMIUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/5DuR8Ot/41n2hHCXQpZYhxhc__Calf-Stretch-With-Hands-Against-Wall_Calves_.mp4", + "keywords": [ + "Bodyweight calf exercises", + "Wall calf stretches", + "Calf muscle workouts", + "Hands against wall calf stretch", + "Bodyweight exercises for calves", + "Wall-assisted calf stretch", + "Strengthening exercises for calves", + "No-equipment calf workouts", + "Calf stretch exercises at home", + "Bodyweight calf strengthening exercises" + ], + "overview": "The Calf Stretch With Hands Against Wall is a simple yet effective exercise designed to improve flexibility, enhance muscle strength, and prevent injury in the calf muscles. This exercise is ideal for athletes, runners, or anyone who experiences tightness or discomfort in their lower legs. Incorporating this stretch into your routine can help alleviate muscle tension, improve performance in physical activities, and promote overall lower body health.", + "instructions": [ + "Place one foot forward, keeping your knee bent, and the other foot back, straight and flat on the ground.", + "Slowly lean into the wall while keeping your back leg straight, heel flat on the floor, and the back foot pointed straight ahead.", + "Hold this stretch for about 30 seconds, feeling the stretch in the calf of the back leg.", + "After the time is up, switch legs and repeat the process." + ], + "exerciseTips": [ + "Stretch One Leg at a Time: Extend one foot behind you, keeping it flat on the ground. Your other foot should be closer to the wall. This allows you to focus on each calf individually and ensures a more effective stretch.", + "Keep Your Heel on the Ground: A common mistake is to lift the heel of the back foot off the ground. This reduces the effectiveness of the stretch. Make sure your heel stays firmly planted on the ground throughout the exercise.", + "Maintain a Straight Back: Another common mistake is to lean into the wall with a rounded back. This can lead to back strain. Keep your back straight and only lean forward as far as you can without compromising your posture.", + "Hold and Repeat: Hold the stretch for about 30 seconds" + ], + "variations": [ + "Calf Stretch With Hands Against Wall and Bent Knee: In this version, you bend your back knee while keeping your heel on the ground, which targets the deeper soleus muscle in your calf.", + "Calf Stretch With Hands Against Wall and Elevated Foot: For this variation, you can elevate your foot on a step or block while keeping your hands against the wall, allowing for a deeper stretch in the calf muscles.", + "Calf Stretch With Hands Against Wall and Forward Lean: In this version, you lean your body forward towards the wall without moving your feet, increasing the stretch in your calf muscles.", + "Calf Stretch With Hands Against Wall and Toe Lifts: This variation involves lifting and lowering your toes while keeping your hands on the wall, which helps" + ], + "relatedExerciseIds": [ + "exr_41n2hNBDEgG8p4ij", + "exr_41n2hitiQgmJ3C2p", + "exr_41n2hG9pRT55cGVk", + "exr_41n2hJxjZEZ38ASQ", + "exr_41n2hshTHWoPpZhs", + "exr_41n2hY9uGnFruAsQ", + "exr_41n2hZEBZVR7K1cc", + "exr_41n2hoAGhA71d52p", + "exr_41n2hrRfpL7niJ6M", + "exr_41n2hqVgT8AhXFKR" + ] + }, + { + "exerciseId": "exr_41n2hHdjQpnyNdie", + "name": "One Arm Bent-over Row", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Ndd2gbg1ko.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/GxyxzMHSfy.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Ndd2gbg1ko.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/As3dYeVJIs.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/rtPSrNeApF.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI", + "TERES MAJOR", + "TRAPEZIUS MIDDLE FIBERS", + "INFRASPINATUS", + "TRAPEZIUS LOWER FIBERS", + "TERES MINOR" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "BRACHIALIS", + "POSTERIOR DELTOID", + "BRACHIORADIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/zjTR7xI/41n2hHdjQpnyNdie__Dumbbell-Bent-over-Row_Back_.mp4", + "keywords": [ + "Dumbbell One Arm Row", + "Back Exercise with Dumbbell", + "Single Arm Dumbbell Row", + "Bent-over Dumbbell Back Workout", + "One Arm Dumbbell Back Exercise", + "Strength Training Back Exercise", + "One Arm Row Workout", + "Dumbbell Row for Back Muscles", + "Single Arm Bent-over Row", + "One Hand Dumbbell Back Workout" + ], + "overview": "The One Arm Bent-over Row is a strength-building exercise that primarily targets the muscles in the back, shoulders, and arms, while also engaging the core. This workout is suitable for individuals at all fitness levels, from beginners to advanced, who want to improve their upper body strength and posture. People may opt for this exercise as it can enhance muscular balance and symmetry, promote better body alignment, and aid in daily functional movements.", + "instructions": [ + "Place your opposite knee and hand on the bench for support, keeping your back flat and parallel to the floor.", + "Let the arm holding the dumbbell hang down and a bit forward.", + "Pull the dumbbell upward to the side of your torso, keeping your upper arm close to your side and keeping the torso stationary.", + "Lower the dumbbell back down slowly to the starting position, completing one repetition. Repeat for the desired number of reps, then switch sides." + ], + "exerciseTips": [ + "Controlled Movements: When you pull the weight up, do so in a controlled manner, ensuring that your elbow is close to your body. Similarly, lower the weight in a controlled manner. Avoid jerky or fast movements, as this can lead to muscle strain and doesn't effectively work the targeted muscles.", + "Focus on the Right Muscles: The One Arm Bent-over Row primarily targets the muscles in your back, so it's important to consciously engage these muscles during the exercise. Avoid the common mistake of using your b" + ], + "variations": [ + "Incline Bench One Arm Row: For this variation, you use an incline bench to support your body, which can help isolate the muscles in your back and reduce strain on your lower back.", + "One Arm Bent-Over Cable Row: This version uses a cable machine, which can provide consistent resistance throughout the entire movement and may help improve your muscle control.", + "Resistance Band One Arm Bent-Over Row: By using a resistance band instead of weights, you can challenge your muscles in a different way and make the exercise more portable and versatile.", + "Kettlebell One Arm Bent-Over Row: This variation involves using a kettlebell, which can help improve your grip strength and challenge your stability due to the unique shape and weight distribution of the kettle" + ], + "relatedExerciseIds": [ + "exr_41n2hY9EdwkdGz9a", + "exr_41n2hiLBKmrpdKsd", + "exr_41n2hsPQ1MvBiAeC", + "exr_41n2hixLEhS8MrPc", + "exr_41n2hwkEoVniykzD", + "exr_41n2hqFzDdN9RHxG", + "exr_41n2hTq9Bnm7XLMi", + "exr_41n2hcjbvkWFabod", + "exr_41n2hnVcMXti1xdH", + "exr_41n2hntoY9YiYGtV" + ] + }, + { + "exerciseId": "exr_41n2hHH9bNfi98YU", + "name": "Triceps Dips Floor", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/mc56eseHDh.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/HvLpzpKzge.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/mc56eseHDh.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/xd5WguEFBt.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/wFOslqfr7E.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "ANTERIOR DELTOID", + "PECTORALIS MAJOR STERNAL HEAD", + "LATISSIMUS DORSI", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/A0jMsUc/41n2hHH9bNfi98YU__Triceps-Dips-Floor_Upper-Arms.mp4", + "keywords": [ + "Bodyweight tricep exercises", + "Tricep dips workout", + "Upper arm strengthening exercises", + "Home workouts for triceps", + "Bodyweight upper arm exercises", + "Tricep dips on floor", + "No equipment tricep workout", + "Triceps dips without weights", + "Floor exercises for upper arms", + "Bodyweight exercises for arm muscles" + ], + "overview": "Triceps Dips Floor is a bodyweight exercise that primarily targets the triceps, helping to build strength and muscle definition in the upper body. This exercise is suitable for individuals at all fitness levels, as it can be easily modified to match one's abilities and goals. People might choose to do Triceps Dips Floor because it requires no special equipment, can be performed anywhere, and effectively engages the upper body, improving overall functional fitness.", + "instructions": [ + "Push your hips up by straightening your arms, keeping your hands and feet in place, and your body should be lifted off the ground.", + "Lower your body back down by bending your elbows until your buttocks almost touch the floor, but do not rest your body weight on the floor.", + "Push your body back up by straightening your arms again, returning to the starting position.", + "Repeat this movement for a set number of repetitions, ensuring you maintain control and proper form throughout the exercise." + ], + "exerciseTips": [ + "Keep Elbows Close: A common mistake is flaring out the elbows, which can strain the shoulder joints. Instead, keep your elbows close to your body as you lower and raise your body. This will ensure that the focus of the exercise remains on your triceps.", + "Controlled Movements: Avoid rushing through the motions. Lower your body in a slow, controlled manner and then push back up. This will help you to engage your muscles more effectively and reduce the risk of injury.", + "Warm Up: Before doing any strength training exercise, it's important to warm up your muscles to prevent injury. You can do this by doing some light cardio, such as" + ], + "variations": [ + "Weighted Dips: To increase the intensity, you can perform the triceps dips with a weight plate on your lap or a dumbbell between your legs.", + "Single-Leg Dips: This variation involves lifting one leg off the floor while performing the dip, which also engages the core and improves balance.", + "Elevated Feet Dips: In this variation, both hands and feet are elevated on separate surfaces (like two benches), increasing the difficulty level as more body weight is involved.", + "Triceps Dips with a Stability Ball: This variation involves placing your hands on a stability ball instead of the floor, which adds an element of instability and engages the core muscles more." + ], + "relatedExerciseIds": [ + "exr_41n2hndkoGHD1ogh", + "exr_41n2hoFGGwZDNFT1", + "exr_41n2hadQgEEX8wDN", + "exr_41n2hj9BnSmUu3Eo", + "exr_41n2hNJoa8pZ5XSy", + "exr_41n2hm6ArroHDETJ", + "exr_41n2hGVp2iKNQAda", + "exr_41n2hHPJc5GY5LBZ", + "exr_41n2hVcuaY9F3ukX", + "exr_41n2hHru39AiA5Dd" + ] + }, + { + "exerciseId": "exr_41n2hhiWL8njJDZe", + "name": "Lever Seated Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/9TeNhxGH3F.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/UAsf3WIE5h.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/9TeNhxGH3F.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ReMeg4dIpP.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/lnJqyVWZAz.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/HKzgIyd/41n2hhiWL8njJDZe__Lever-Seated-Calf-Raise-(plate-loaded).mp4", + "keywords": [ + "Leverage Calf Workout", + "Seated Calf Raise Machine Exercise", + "Lever Machine Calf Training", + "Calves Strengthening with Lever Machine", + "Seated Lever Calf Raise Technique", + "Lever Seated Calf Muscle Exercise", + "Calf Building with Leverage Machine", + "Lever Seated Calf Workout", + "Leg Exercise with Lever Machine", + "Muscle Toning Lever Seated Calf Raise." + ], + "overview": "The Lever Seated Calf Raise is a strength-training exercise that primarily targets the calf muscles, enhancing lower leg strength and improving overall balance. It's ideal for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match one's fitness level. This exercise is particularly beneficial for athletes or individuals who engage in activities requiring strong and stable lower limbs, as it supports mobility and reduces the risk of lower leg injuries.", + "instructions": [ + "Place your hands on top of the lever pad in order to prevent it from slipping forward. This is your starting position.", + "Begin the exercise by raising your heels as you breathe out, extending your ankles as high as possible and flexing your calf muscles. Ensure your knees remain stationary at all times. Hold the contracted position briefly.", + "Slowly lower your heels by bending at the ankles until your calves are fully stretched, while you inhale.", + "Repeat the movement for the recommended amount of repetitions." + ], + "exerciseTips": [ + "Controlled Movement: Avoid bouncing or using momentum to lift the weight. This is a common mistake that can lead to injury and also reduces the effectiveness of the exercise. Instead, lift and lower the weight in a slow, controlled motion. This ensures that your calf muscles are doing the work and not your body's momentum.", + "Full Range of Motion: To get the most out of the exercise, make sure you are using a full range of motion. This means lowering your heels as far as comfortable to stretch your calf muscles, and then raising them as high as possible to contract the muscles. Not using a full range of motion can limit the exercise's effectiveness." + ], + "variations": [ + "Dumbbell Seated Calf Raise: Instead of using a lever machine, this variation uses dumbbells placed on your knees for added resistance.", + "Single Leg Calf Raise: This variation involves performing the exercise with one leg at a time, which can help address any strength imbalances between your calves.", + "Barbell Seated Calf Raise: This variation involves sitting on a bench with a barbell across your thighs, near your knees, and then raising and lowering your heels.", + "Smith Machine Calf Raise: This variation uses a Smith machine for added stability and control, allowing you to focus more on the calf muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hdW7MzV2RJkf", + "exr_41n2hkLZuMmrDxEH", + "exr_41n2hVfUr8zoN2tg", + "exr_41n2hP1d2ienfK3K", + "exr_41n2hxcQ5Rf1d81A", + "exr_41n2hY5wnenijYKC", + "exr_41n2hK6AxeEhA4Zt", + "exr_41n2hJDnCN1Px6Vh", + "exr_41n2htLxiCiPB1b7", + "exr_41n2hKZa9zZTWxCs" + ] + }, + { + "exerciseId": "exr_41n2hHLE8aJXaxKR", + "name": "Cobra Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/RMvhPtQeG7.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/EeDulF6vhJ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/RMvhPtQeG7.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/G80SejKVNj.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/2NFfiMuOfs.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "GLUTEUS MAXIMUS", + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "HAMSTRINGS", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "TRICEPS BRACHII", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/UcQAICg/41n2hHLE8aJXaxKR__Cobra-Push-up_Chest.mp4", + "keywords": [ + "Cobra Push-up workout", + "Body weight exercises for chest", + "Hips strengthening exercises", + "Cobra Push-up technique", + "Body weight chest workout", + "Cobra Push-up benefits", + "Push-up variations", + "Cobra Push-up tutorial", + "Home workouts for chest", + "Body weight exercises for hips." + ], + "overview": "The Cobra Push-up is a dynamic exercise that primarily targets the muscles in your chest, shoulders, and triceps, while also engaging your core and lower back. It's suitable for individuals at all fitness levels, from beginners to advanced, as it can be modified to match one's strength and flexibility. By incorporating this exercise into your routine, you can improve your upper body strength, enhance your flexibility, and promote better posture.", + "instructions": [ + "Push up through your hands, extending your arms and arching your back, lifting your upper body off the floor while keeping your hips and legs down, similar to the upward dog yoga pose.", + "Hold this position for a few seconds, ensuring your shoulders are pulled back and away from your ears, and your neck is in a neutral position.", + "Lower your body back down to the starting position by bending your elbows and lowering your chest back towards the floor.", + "Repeat this exercise for the desired number of reps, ensuring to keep your movements slow and controlled to maximize the effectiveness of the exercise." + ], + "exerciseTips": [ + "Engage Your Core: Before you push up, tighten your abdominal muscles. This will help to protect your lower back and also engage your core during the exercise. A common mistake is to forget about the core and focus only on the upper body, which can lead to lower back pain.", + "Correct Movement: Push up from your hands, extending your arms and lifting your upper body off the ground while keeping your hips and legs on the floor. Make sure to keep your elbows close to your body during this movement to avoid strain on the shoulders.", + "Controlled Movement: Lower yourself back to the starting position in a controlled manner. Do not let gravity do the work for you. A common mistake is to drop down too quickly, which can lead to injury.", + "Breathe:" + ], + "variations": [ + "Cobra Push-Up with Leg Lift: In this variation, you lift one leg off the ground as you push up, which engages your core and glutes more.", + "Wide Cobra Push-Up: This variation involves placing your hands wider than shoulder-width apart, which places more emphasis on the chest muscles.", + "Close-Grip Cobra Push-Up: Here, you place your hands closer than shoulder-width apart, which targets the triceps more.", + "Elevated Cobra Push-Up: This involves performing the exercise with your feet elevated on a step or bench, which increases the difficulty and targets the upper chest and shoulders more." + ], + "relatedExerciseIds": [ + "exr_41n2hR12rPqdpWP8", + "exr_41n2hiCB6GvH5r4M", + "exr_41n2hurQQQNZdQ8t", + "exr_41n2hhkWtq7fgLsx", + "exr_41n2hpA45LKdRcD3", + "exr_41n2hspVmgGcuoRz", + "exr_41n2hsaNaptZdWPb", + "exr_41n2hq9JzFucXnqs", + "exr_41n2hkHgfCw45ZTr", + "exr_41n2hfoetgv19Gdd" + ] + }, + { + "exerciseId": "exr_41n2hHRszDHarrxK", + "name": "Split Squats", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/GGahn2Bwpi.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/HrhEApKEet.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/GGahn2Bwpi.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/sDoE7t2mGO.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/mblXTHHeiB.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "SOLEUS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/u2MkvDg/41n2hHRszDHarrxK__Split-Squats_Thighs.mp4", + "keywords": [ + "Bodyweight Split Squats", + "Quadriceps Strengthening Exercises", + "Thigh Workout at Home", + "No Equipment Leg Exercises", + "Split Squats for Thigh Toning", + "Bodyweight Exercises for Quadriceps", + "Home Workout for Thighs", + "Lower Body Strength Workout", + "Split Squats Bodyweight Exercise", + "Fitness Routine for Thighs and Quadriceps" + ], + "overview": "Split Squats are a valuable exercise that targets multiple muscle groups, including the quadriceps, glutes, and hamstrings, thereby enhancing overall lower body strength and balance. This exercise is suitable for individuals at any fitness level, from beginners to advanced athletes, as it can be modified to match one's ability. People would want to incorporate Split Squats into their routine to improve leg strength, enhance core stability, and increase flexibility, all of which contribute to better overall physical performance.", + "instructions": [ + "Keep your upper body straight, with your shoulders back and relaxed and chin up. Your hands can be on your hips or extended out for balance.", + "Lower your body until your front knee is at a 90-degree angle and your back knee is just above the floor. Your front heel should be flat on the floor and your knee should be directly over your ankle.", + "Push yourself back up to the starting position by pressing into your front heel, keeping your weight balanced evenly, not leaning forward or backward.", + "Repeat the exercise on the other side by stepping forward with your left foot and back with your right foot." + ], + "exerciseTips": [ + "Maintain Upright Posture: Keep your torso upright throughout the exercise. Leaning too far forward or backward can put undue stress on your lower back. To help maintain an upright posture, engage your core and keep your gaze straight ahead.", + "Correct Foot Placement: Your front foot should be flat on the floor and your back foot should be on its toes. Avoid letting your front knee cave inward or outward, it should be pointing in the same direction as your foot.", + "Controlled Movement" + ], + "variations": [ + "Side Split Squat: In this version, you step out to the side to perform the squat, which targets your inner and outer thighs.", + "Jumping Split Squat: This is a more dynamic variation where you add a jump as you switch legs, increasing the cardiovascular challenge.", + "Weighted Split Squat: This variation involves holding a dumbbell in each hand or a barbell on your back, adding resistance to the exercise.", + "Rear Foot Elevated Split Squat: Similar to the Bulgarian split squat, this variation involves elevating your rear foot on a bench or step, but with a focus on keeping the torso more upright to engage the quads." + ], + "relatedExerciseIds": [ + "exr_41n2hJsKtjS1phW4", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2homrPqqs8coG", + "exr_41n2hbdZww1thMKz", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hH8DKcspCnXq", + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hd78zujKUEWK" + ] + }, + { + "exerciseId": "exr_41n2hhumxqyAFuTb", + "name": "One Leg Floor Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/UxHTb10GjI.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/LusafoJ0ib.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/UxHTb10GjI.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/aFaf42sGUG.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/ME2KEdfnAA.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/zCJ5fPH/41n2hhumxqyAFuTb__One-Leg-Floor-Calf-Raise_Calves.mp4", + "keywords": [ + "Bodyweight calf exercises", + "One leg calf raise workout", + "Calf strengthening exercises", + "Single leg floor calf raise", + "Bodyweight exercises for calves", + "Home workouts for calf muscles", + "No-equipment calf workouts", + "One-legged calf raise without weights", + "Strength training for calves", + "Bodyweight calf muscle exercises" + ], + "overview": "The One Leg Floor Calf Raise is a straightforward, yet effective exercise that primarily targets the calf muscles, helping to strengthen and tone them for better stability and endurance. This exercise is ideal for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual fitness levels. People may choose to incorporate the One Leg Floor Calf Raise into their workout routine to improve lower body strength, enhance athletic performance, or simply to achieve more defined calves.", + "instructions": [ + "Shift your weight onto one foot and lift the other foot off the ground, balancing yourself.", + "Slowly rise up onto the toes of your standing foot, lifting your heel as high as possible to engage your calf muscle.", + "Hold this position for a moment, ensuring your core is engaged and your body is balanced.", + "Slowly lower your heel back to the floor to complete one repetition, then switch to the other foot and repeat the process." + ], + "exerciseTips": [ + "Controlled Movements: When performing the exercise, make sure to raise your heel as high as you can, then lower it back down slowly and controlled. Avoid bouncing or using momentum to lift your heel, as this can reduce the effectiveness of the exercise and potentially lead to injury.", + "Foot Placement: Keep your supporting foot flat on the ground and make sure your weight is evenly distributed. Avoid rolling your foot inward or outward, as this can lead to ankle strain or injury.", + "Regular Breathing: It might seem trivial, but maintaining regular breathing throughout the exercise is crucial. Inhale" + ], + "variations": [ + "Elevated One Leg Floor Calf Raise: This variation is done by standing on an elevated surface like a step or block, allowing for a greater range of motion.", + "Banded One Leg Floor Calf Raise: In this variation, you wrap a resistance band around your foot and hold the ends in your hands, creating tension as you raise your calf.", + "One Leg Floor Calf Raise with Wall Support: This variation involves using a wall for balance, which can help you focus more on the calf muscles.", + "One Leg Floor Calf Raise with Knee Bend: This variation involves bending your knee slightly as you raise your heel, which can help target different parts of your calf muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hSGs9Q3NVGhs", + "exr_41n2hcm5HH6H684G", + "exr_41n2hWbP5uF6PQpU", + "exr_41n2hXkrt6Kg5svo", + "exr_41n2hSkc2tRLxVVS", + "exr_41n2hzfRXQDaLYJh", + "exr_41n2hTpEju2BSSFQ", + "exr_41n2hjzxWNG99jHy", + "exr_41n2hrGTCHaSDz5t", + "exr_41n2ht4WUyNPXZxo" + ] + }, + { + "exerciseId": "exr_41n2hJ5Harig7K7F", + "name": "Seated Shoulder Flexor Depresor Retractor Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/FIQG6bbnXn.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/4QUZR5lukj.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/FIQG6bbnXn.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/f70a7A8SUs.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/X59S4zxaPP.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ANTERIOR DELTOID" + ], + "secondaryMuscles": [ + "LATISSIMUS DORSI", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/10MB3gH/41n2hJ5Harig7K7F__Seated-Shoulder-Flexor-Depresor-Retractor-Stretch_.mp4", + "keywords": [ + "Bodyweight Shoulder Exercise", + "Shoulder Flexor Depressor Stretch", + "Seated Shoulder Stretch", + "Bodyweight Shoulder Flexor Workout", + "Shoulder Retractor Stretching Exercise", + "Seated Shoulder Depressor Exercise", + "Bodyweight Exercise for Shoulder Strength", + "Shoulder Flexor Depressor Retractor Stretch", + "Seated Bodyweight Shoulder Workout", + "Shoulder Stretching with Body Weight" + ], + "overview": "The Seated Shoulder Flexor Depresor Retractor Stretch is an effective exercise designed to increase flexibility and strength in the shoulder muscles, particularly targeting the flexors, depressors, and retractors. It's an ideal workout for individuals who engage in sports or activities that heavily involve the shoulders, or for those seeking to improve their posture and alleviate shoulder tension. Incorporating this stretch into your fitness routine can help enhance your shoulder mobility, reduce the risk of injury, and improve overall upper body function.", + "instructions": [ + "Extend your right arm straight out in front of you at shoulder height, keeping your palm facing down.", + "Gently pull your right arm across your body using your left hand, applying light pressure until you feel a stretch in your shoulder.", + "Hold this position for about 20 to 30 seconds, making sure to breathe deeply throughout the stretch.", + "Release the stretch and repeat the same steps on the other side with your left arm." + ], + "exerciseTips": [ + "Controlled Movements: Execute each movement slowly and with control. Avoid jerky or rapid movements which can strain the muscles. This is a common mistake many people make. Remember, the effectiveness of this stretch comes from control, not speed.", + "Correct Arm Position: Your arms should be at a 90-degree angle with your palms facing down. Avoid overextending your arms or bending them too much as this can lead to injury and reduce the effectiveness of the stretch.", + "Engage Your Shoulder Muscles: When performing the stretch, make sure to engage your shoulder muscles. This means actively pulling your shoulders down and back. A common mistake is to merely move the arms without engaging" + ], + "variations": [ + "The Lying Down Shoulder Flexor Depressor Retractor Stretch is another variation where you lay flat on your back on a mat or bench, providing a different angle and potentially deeper stretch.", + "The Wall-Assisted Shoulder Flexor Depressor Retractor Stretch involves using a wall to assist in the stretch, allowing you to control the intensity more easily.", + "The Resistance Band Shoulder Flexor Depressor Retractor Stretch involves using a resistance band to provide additional tension and challenge to the stretch.", + "The Yoga Ball Shoulder Flexor Depressor Retractor Stretch is a variation where you use a yoga ball to support your lower body, which can help to engage your core and improve balance while performing the stretch." + ], + "relatedExerciseIds": [ + "exr_41n2hJMRS54dX9Rq", + "exr_41n2hLKcEkhgXXyG", + "exr_41n2hs3T9az2xtLA", + "exr_41n2hxinkM7tji1V", + "exr_41n2hQCADNRtNUsd", + "exr_41n2hNFiUexScHJg", + "exr_41n2hbdtPzZGdBY2", + "exr_41n2hkNcw21w6rge", + "exr_41n2hf2kb8XiuDaw", + "exr_41n2hKJev7eAA6xk" + ] + }, + { + "exerciseId": "exr_41n2hJFwC7ocdiNm", + "name": "Forward Flexion Neck Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/weN7OVwDL7.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/qIdxyflmg5.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/weN7OVwDL7.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/PYaVUVcael.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/czLVxVxIuG.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wmrqru7/41n2hJFwC7ocdiNm__Forward-Flexion-Neck-Stretch_Neck_.mp4", + "keywords": [ + "Neck stretch exercise", + "Body weight neck workout", + "Forward Flexion Neck Stretch routine", + "Stretching for neck pain", + "Body weight exercise for neck", + "Neck flexibility workouts", + "Forward Flexion Neck Stretching technique", + "Body weight neck fitness", + "Neck strengthening exercises", + "Pain relief neck stretches" + ], + "overview": "The Forward Flexion Neck Stretch is a simple yet effective exercise that aids in relieving tension and improving flexibility in the neck and upper back muscles. It is suitable for anyone, particularly those who spend long hours working at a desk or using digital devices, which may lead to poor posture and neck strain. By incorporating this stretch into their routine, individuals can mitigate the risk of neck pain and headaches, improve their posture, and enhance overall neck mobility and health.", + "instructions": [ + "Slowly lower your chin towards your chest, keeping your shoulders and back still, until you feel a gentle stretch at the back of your neck.", + "Hold this position for about 20 to 30 seconds, breathing deeply and relaxing into the stretch.", + "Slowly lift your head back up to the starting position.", + "Repeat this exercise 3-5 times, ensuring to maintain a slow, controlled movement throughout." + ], + "exerciseTips": [ + "Gentle Movements: When performing the forward flexion neck stretch, use slow, gentle movements. Avoid jerking or forcing your neck into position. This is a common mistake that can lead to injury. Instead, gradually lower your chin towards your chest until you feel a stretch in the back of your neck.", + "Hold and Breathe: Hold the stretch for about 15-30 seconds. Remember to breathe normally during this time. Holding your breath can increase tension and decrease the effectiveness of the stretch.", + "Repeat: Repeat the stretch 2-4 times. Don\u2019t rush through the repetitions. Take your time to ensure each stretch is performed correctly and safely.", + "Listen to Your Body: Avoid pushing too hard. If you feel pain or discomfort, ease off" + ], + "variations": [ + "The Lateral Neck Stretch: This variation involves standing or sitting upright. You can then gently tilt your head to the side, bringing your ear towards your shoulder until you feel a stretch on the opposite side of your neck.", + "The Behind-the-Back Neck Stretch: In this variation, you stand with your feet hip distance apart and reach both hands behind your backside. With your left hand, grasp your right wrist and gently straighten the left arm and pull it away from you. Tilt your head to the left and gaze upwards.", + "The Levator Scapulae Stretch: This variation requires you to stand or sit upright. Then, rotate your head to the right and tilt it downward until your chin nears your collarbone. You can use your right hand to apply" + ], + "relatedExerciseIds": [ + "exr_41n2hWdMSAFJGt6B", + "exr_41n2hLJnW54V25Si", + "exr_41n2hUTP4C5sh5c7", + "exr_41n2hmwTFhbH9B5Y", + "exr_41n2htTnk4CuspZh", + "exr_41n2hMhDDp6zLsC9", + "exr_41n2hX5MRjNb64xj", + "exr_41n2hcUCU8Ukj4m2", + "exr_41n2htnXXCmxUC2Y", + "exr_41n2hZkusacZCTGZ" + ] + }, + { + "exerciseId": "exr_41n2hjkBReJMbDJk", + "name": "Run on Treadmill ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/t8EmH7ry7L.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/q6i2OO1VH0.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/t8EmH7ry7L.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/d1UdJkycVX.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/jEgsSuKqC1.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "HAMSTRINGS", + "ADDUCTOR LONGUS", + "ADDUCTOR MAGNUS", + "QUADRICEPS", + "SARTORIUS", + "OBLIQUES", + "SOLEUS", + "GLUTEUS MAXIMUS", + "PECTINEUS", + "GASTROCNEMIUS", + "ADDUCTOR BREVIS", + "ILIOPSOAS", + "TENSOR FASCIAE LATAE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/tn5DeIa/41n2hjkBReJMbDJk__Run-on-Treadmill-(female)_Cardio.mp4", + "keywords": [ + "Treadmill workout", + "Cardio exercise on treadmill", + "Leverage machine running", + "Indoor running workout", + "Treadmill cardio training", + "High-intensity treadmill exercise", + "Fitness running on leverage machine", + "Cardiovascular workout on treadmill", + "Treadmill endurance training", + "Indoor cardio running exercise" + ], + "overview": "Running on a treadmill is a versatile exercise that offers numerous health benefits, including improved cardiovascular health, weight loss, and enhanced muscle strength. It's suitable for individuals of all fitness levels, from beginners to seasoned athletes, as the speed and incline can be adjusted to meet personal fitness goals. People may choose this exercise for its convenience, the ability to monitor progress and control conditions, and the lower impact on joints compared to running on hard outdoor surfaces.", + "instructions": [ + "Press the start button and the treadmill will begin at a slow pace, stand on the side rails while it starts moving and then step on the belt when you're ready.", + "Gradually increase the speed to a comfortable jogging or running pace, ensuring your movements are smooth and controlled.", + "Maintain your posture, keeping your back straight, your arms at your sides, and looking straight ahead while you run.", + "To finish your workout, gradually decrease the speed until you're at a slow walk, then press the stop button and step off the treadmill once it has completely stopped moving." + ], + "exerciseTips": [ + "Avoid Holding onto the Handrails: One of the common mistakes people make is holding onto the handrails while running. This can lead to an unnatural running form and limit the amount of calories you burn. Instead, let your arms swing naturally as they would if you were running outdoors.", + "Use the Incline Wisely: To mimic outdoor running, set your incline to at least 1-2%. Running on a flat treadmill can be easier than running outside because there's no wind resistance. However, don't set the incline too high (over 7%) as this can be hard on your back, hips, and ankles.", + "Don't Look Down: Looking down or watching your feet while running" + ], + "variations": [ + "Incorporating high-intensity interval training (HIIT) on the treadmill can add variety to your routine.", + "Walking on the treadmill with hand weights can intensify your workout.", + "Using the treadmill for a side shuffle exercise can target different muscle groups.", + "Performing a backward walk or jog on the treadmill can vary your routine and focus on different muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hZcihyPhguG9", + "exr_41n2hdmAQCBF6wJw", + "exr_41n2hnu9zFq8QvLD", + "exr_41n2hUF5uEYJbTK8", + "exr_41n2hpqFjnD7pBqe", + "exr_41n2hTFCMg7doyJd", + "exr_41n2hQVzUrEadXxN", + "exr_41n2haUQKrSu7MJn", + "exr_41n2hvfC75AP3s56", + "exr_41n2hpfP3yKLVbuU" + ] + }, + { + "exerciseId": "exr_41n2hjuGpcex14w7", + "name": "Lateral Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qODXfaAVcz.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/KSfBbHaAyy.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qODXfaAVcz.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/R2OCQ86LT7.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/0DpQPdVNe3.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATERAL DELTOID" + ], + "secondaryMuscles": [ + "SERRATUS ANTERIOR", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/j3qqj9g/41n2hjuGpcex14w7__Dumbbell-Lateral-Raise_shoulder_.mp4", + "keywords": [ + "Dumbbell Lateral Raise", + "Shoulder Strengthening Exercises", + "Dumbbell Exercises for Shoulders", + "Lateral Raise Workout", + "Shoulder Muscle Building Exercises", + "Dumbbell Shoulder Raise", + "Lateral Dumbbell Raise Technique", + "Shoulder Toning Exercises with Dumbbells", + "How to do Lateral Raises", + "Dumbbell Lateral Lifts." + ], + "overview": "The Lateral Raise is a strength training exercise that primarily targets the deltoids, helping to build shoulder width and definition. It's suitable for individuals at any fitness level, from beginners to advanced athletes, looking to improve upper body strength and posture. People may want to incorporate Lateral Raises into their routine to enhance shoulder stability, promote balanced muscle development, and improve daily functional movements.", + "instructions": [ + "Keeping your torso stationary, lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to lift them until they are at shoulder level.", + "Pause for a second at the top of the movement, then slowly lower the weights back down to the starting position.", + "Repeat this movement for the desired number of repetitions.", + "Remember to keep your spine neutral and your movements controlled throughout the exercise, avoiding any swinging or jerking." + ], + "exerciseTips": [ + "Avoid Using Momentum: Avoid using momentum to swing the weights up, as this can lead to injury and reduces the effectiveness of the exercise. Instead, lift and lower the weights in a controlled manner, focusing on the muscles you're trying to work.", + "Choose the Right Weight: Using too heavy weights can lead to poor form and potential injuries. Start with lighter weights and gradually increase as your strength improves. Remember, the goal is not to lift the heaviest weight, but to perform the exercise correctly and safely.", + "Focus on the Shoulders: The lateral raise primarily targets the shoulder muscles, specifically the" + ], + "variations": [ + "Seated Lateral Raise: This variation requires you to be seated on a bench, which can help to isolate the shoulder muscles and reduce the ability to use momentum to lift the weights.", + "Incline Lateral Raise: In this variation, you lay chest-down on an incline bench, which changes the angle of the movement and targets different parts of the shoulder muscles.", + "Bent Over Lateral Raise: This variation involves bending over at the waist and lifting the weights from this position, which targets the rear deltoids rather than the side deltoids.", + "One Arm Cable Lateral Raise: This variation involves using a cable machine, which provides a more consistent level of resistance throughout the movement compared to free weights." + ], + "relatedExerciseIds": [ + "exr_41n2hZEg1rmRm1PB", + "exr_41n2hu1bys73zUm3", + "exr_41n2hHaYg4ghZQ43", + "exr_41n2hKYnH7M4tn7q", + "exr_41n2hK768qYUUAUY", + "exr_41n2hwPpWZTb5DAo", + "exr_41n2hGgiPBtmRKnH", + "exr_41n2hunNDBzrz6Qa", + "exr_41n2hTpsBxw21tfa", + "exr_41n2hpiQMNx9ujHc" + ] + }, + { + "exerciseId": "exr_41n2hk3YSCjnZ9um", + "name": "Circles Knee Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/tuh0mSat5W.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/SiATTkj4eG.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/tuh0mSat5W.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/X3LenpfziY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/smDswvvMno.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "ILIOPSOAS", + "QUADRICEPS", + "QUADRICEPS", + "GLUTEUS MEDIUS" + ], + "secondaryMuscles": [ + "ADDUCTOR BREVIS", + "HAMSTRINGS", + "SOLEUS", + "GASTROCNEMIUS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/h6MvHmu/41n2hk3YSCjnZ9um__Circles-Knee-Stretch-(female)_Calves.mp4", + "keywords": [ + "Bodyweight knee stretch", + "Circle knee exercises", + "Calf strengthening exercises", + "Bodyweight calf workouts", + "Knee circle stretches", + "Bodyweight exercises for calves", + "Knee rotations for calf muscles", + "Bodyweight knee circle stretches", + "Calves workout with body weight", + "Circular knee stretch exercises" + ], + "overview": "The Circles Knee Stretch is an effective exercise that primarily targets your hip flexors, thighs, and lower back, promoting flexibility and strength. It's an excellent choice for anyone, from athletes to office workers, who are seeking to improve their lower body mobility and alleviate muscle tension. By incorporating this exercise into your routine, you can enhance your overall physical performance, prevent injuries, and support your posture, making daily movements more comfortable and efficient.", + "instructions": [ + "Lift your right knee up towards your chest as high as you can while keeping your back straight.", + "Begin to make small circles with your knee, moving it in a clockwise direction.", + "After a few circles, switch the direction to counterclockwise.", + "Lower your leg back to the starting position and repeat the exercise with your left knee." + ], + "exerciseTips": [ + "Proper Positioning: Start by standing straight with your feet hip-width apart. Lift one knee up to hip level and start making circles with it. Make sure to keep your torso stationary and your other leg firm on the ground. This helps to maintain balance and ensures that the stretch is focused on the correct muscles.", + "Gradual Increase in Circle Size: Start with small circles and gradually increase the size as your flexibility improves. This will ensure that you're stretching the muscles progressively and not straining them.", + "Control Your Movements: It's important to control your movements while performing the circles. Avoid fast, jerky movements as they can potentially lead to injuries. Instead, focus on slow, controlled motions" + ], + "variations": [ + "The Lying Down Knee Circle Stretch requires you to lie flat on your back, raise one knee, and move it in a circular motion, both clockwise and counterclockwise.", + "The Standing Knee Circle Stretch involves standing straight, lifting one knee up to hip level, and rotating it in a circle.", + "The Wall-Supported Knee Circle Stretch allows you to lean against a wall for support while you lift one knee and rotate it in a circle.", + "The Yoga-Inspired Knee Circle Stretch involves getting into a tabletop yoga position, lifting one knee, and rotating it in a circle." + ], + "relatedExerciseIds": [ + "exr_41n2hnx1hnDdketU", + "exr_41n2hGD4omjWVnbS", + "exr_41n2hH5vCci792aS", + "exr_41n2hpuxUkqpNJzm", + "exr_41n2hdgkShcdcpHH", + "exr_41n2hcBy2oDRTWXL", + "exr_41n2hzZBVbWFoLK3", + "exr_41n2hbYPY4jLKxW3", + "exr_41n2ht26JzQuZekH", + "exr_41n2hMrjJWHKgjiX" + ] + }, + { + "exerciseId": "exr_41n2hkB3FeGM3DEL", + "name": "Lying Scissor Kick", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/K6npfd9Saj.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Vvu7FZR92O.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/K6npfd9Saj.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ULiDvlqBaJ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/LQDCC08FgE.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ILIOPSOAS" + ], + "secondaryMuscles": [ + "ADDUCTOR LONGUS", + "TENSOR FASCIAE LATAE", + "QUADRICEPS", + "ADDUCTOR BREVIS", + "ADDUCTOR MAGNUS", + "PECTINEUS", + "SARTORIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/IglyRuB/41n2hkB3FeGM3DEL__Lying-Scissor-Kick-(female)_Hips_.mp4", + "keywords": [ + "Bodyweight hip exercise", + "Lying Scissor Kick workout", + "Hip-targeting bodyweight movement", + "Scissor kick exercise", + "Bodyweight exercise for hips", + "Lying hip workout", + "Scissor kick hip strengthening", + "Bodyweight scissor kick routine", + "Hip-focused lying scissor kick", + "Lying scissor kick for hip strength" + ], + "overview": "The Lying Scissor Kick is a dynamic core exercise that targets and strengthens the lower abs, hip flexors, and inner thighs. It's an ideal workout for fitness enthusiasts of all levels, from beginners to advanced, who are looking to enhance core stability and muscle tone. Individuals would want to incorporate this exercise into their routine as it not only helps in improving balance and posture but also aids in boosting overall athletic performance.", + "instructions": [ + "Lift both of your legs off the ground to about a 45-degree angle, while keeping your back pressed firmly against the mat.", + "Begin the exercise by lowering one leg slowly towards the floor, while keeping the other leg raised.", + "Bring the lowered leg back up to meet the raised one, then lower the other leg, mimicking a scissor-like motion.", + "Repeat this movement for your desired amount of repetitions, keeping your core engaged and your lower back in contact with the mat at all times." + ], + "exerciseTips": [ + "Engage your Core: One common mistake people make is not engaging their core while performing the exercise. The Lying Scissor Kick is a core exercise, and it's important to keep your abdominal muscles contracted throughout the movement. This not only helps in maintaining balance but also enhances the effectiveness of the exercise.", + "Controlled Movement: Avoid rushing through the exercise. Performing the scissor kicks too quickly can lead to improper form and potential injury. Instead, focus on slow and controlled movements. This technique will help you engage your muscles more effectively and get the most out of the exercise.", + "Keep your Lower Back Flat: Another common mistake is arching the lower" + ], + "variations": [ + "The Side Lying Scissor Kick requires you to lie on your side, keeping your legs straight and raising them up and down in a scissor-like movement.", + "The Elevated Scissor Kick involves lying on your back on an elevated surface like a bench or step, and performing the scissor kick motion with your legs hanging off the edge.", + "The Banded Scissor Kick incorporates a resistance band around your ankles, adding an extra challenge to the traditional lying scissor kick.", + "The Weighted Scissor Kick involves holding a small weight between your feet while performing the scissor kick, adding resistance and increasing the intensity of the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hc4gTtrPRRpm", + "exr_41n2htH3Th9VjnCS", + "exr_41n2hqfZb8UHBvB9", + "exr_41n2hkHNZ15gRLmf", + "exr_41n2hfhWpzMi7tUj", + "exr_41n2hUZz3h5rmhcX", + "exr_41n2hpkrKu12CTHM", + "exr_41n2hpDWoTxocW8G", + "exr_41n2hsQb6QRUmi3Q", + "exr_41n2haz32UoCRUP9" + ] + }, + { + "exerciseId": "exr_41n2hkCHzg1AXdkV", + "name": "Walking on Incline Treadmill", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/4MrFg9tuu1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/qB8kf4BNlV.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/4MrFg9tuu1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/cFaEW2LXrL.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/UuzFLqh3vv.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "GASTROCNEMIUS", + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "HAMSTRINGS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wiOVYTj/41n2hkCHzg1AXdkV__Walking-on-Incline-Treadmill_Cardio_.mp4", + "keywords": [ + "Incline Treadmill Workout", + "Cardio Treadmill Exercises", + "Leverage Machine Workouts", + "Incline Walking for Cardio", + "Treadmill Exercises for Heart Health", + "High Incline Treadmill Training", + "Cardiovascular Exercise on Treadmill", + "Walking Workout on Incline Treadmill", + "Leverage Machine Cardio Exercises", + "Heart Rate Increasing Treadmill Workouts" + ], + "overview": "Walking on an incline treadmill is a beneficial exercise that intensifies the workout, increasing cardiovascular health, burning more calories, and strengthening the leg muscles. This exercise is ideal for individuals of all fitness levels, particularly those looking to enhance their endurance, lose weight, or tone their lower body. Someone would want to do this exercise as it offers a low-impact option for achieving an effective aerobic workout while also improving muscle tone and strength.", + "instructions": [ + "Set the incline level on the treadmill to a level that is challenging but manageable for you. A good starting point for beginners is an incline level of 5-10%.", + "Press the start button on the treadmill and begin walking at a slow pace to warm up, gradually increasing your speed as your body acclimates to the incline.", + "Maintain a proper posture while walking, keeping your back straight and your gaze forward, and avoid leaning into the incline.", + "Continue walking for a set duration or until you've reached your desired distance, then gradually decrease the speed and incline to cool down before stepping off the treadmill." + ], + "exerciseTips": [ + "Gradual Increase: Start with a small incline and gradually increase it over time. This will allow your body to adjust to the new exercise intensity and reduce the risk of injury. Common Mistake: Suddenly increasing the incline can lead to muscle strains or other injuries.", + "Appropriate Speed: Don't try to maintain the same speed you use on a flat surface. The incline makes the exercise more challenging, so you'll likely need to slow down to maintain a steady pace. Common Mistake: Attempting to walk too fast on an incl" + ], + "variations": [ + "Incline Treadmill with Hand Weights: In this variation, you carry hand weights while walking on an incline, which helps to increase the intensity of the workout and engage the upper body.", + "Incline Treadmill with Side Steps: This variation involves stepping sideways on the treadmill while it's on an incline, which can help to target the inner and outer thighs.", + "Interval Incline Walking: In this version, you alternate between periods of high incline and low incline, which can help to increase your heart rate and burn more calories.", + "Incline Treadmill with Backward Walking: Walking backward on an incline treadmill can help to engage different muscle groups, improve balance, and increase the challenge of the workout." + ], + "relatedExerciseIds": [ + "exr_41n2hXYRxFHnQAD4", + "exr_41n2hLZZAH2F2UkS", + "exr_41n2hg7Ks6v1WNpz", + "exr_41n2hpTMDhTxYkvi", + "exr_41n2hy8VQm1tnxet", + "exr_41n2hpV9zs1vWaB1", + "exr_41n2hrqABsS1frf4", + "exr_41n2hmhb4jD7H8Qk", + "exr_41n2hNueDcEg5STU", + "exr_41n2hGmc5GpNRyY3" + ] + }, + { + "exerciseId": "exr_41n2hKiaWSZQTqgE", + "name": "Lever stepper", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/oA2FarJMAw.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/amWUt9Dwdu.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/oA2FarJMAw.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/25Uic8byzR.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/sNWc20PW3O.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS", + "SOLEUS", + "HAMSTRINGS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ppcWvvz/41n2hKiaWSZQTqgE__Lever-stepper_Cardio.mp4", + "keywords": [ + "Bodyweight cardio exercises", + "Lever stepper workout", + "Cardiovascular lever stepping", + "Bodyweight lever stepper routine", + "Cardio lever stepper exercises", + "Lever stepper for heart health", + "Body resistance lever stepper", + "Lever stepping fitness routine", + "Home cardio workout with lever stepper", + "Full body cardio exercise lever stepper" + ], + "overview": "The Lever Stepper is a full-body exercise that primarily targets the lower body muscles, including the glutes, hamstrings, and quads, while also engaging the core and improving cardiovascular health. It's an ideal workout for individuals of all fitness levels, from beginners to advanced, as it can be easily adjusted according to one's fitness ability. People would want to incorporate this exercise into their routine because it not only strengthens and tones the lower body but also enhances balance, coordination, and overall endurance.", + "instructions": [ + "Grasp the handles of the machine, keeping your arms slightly bent and your back straight.", + "Push one pedal down while allowing the other to rise, mimicking a stepping motion.", + "Continue the stepping motion, alternating between your left and right foot.", + "Maintain a steady pace, ensuring to engage your core and keep your back straight throughout the exercise." + ], + "exerciseTips": [ + "Correct Foot Placement: Place your feet completely on the pedals. Your feet should not hang off the edge, as this could lead to slipping and potentially cause injury.", + "Controlled Movements: Avoid rushing through the exercise. Instead, focus on performing slow and controlled movements. This will help to engage your muscles properly and reduce the risk of injury.", + "Core Engagement: Engage your core throughout the entire exercise. This will not only help to stabilize your body but also enhance the effectiveness of the workout by targeting your abdominal muscles.", + "Avoid Overuse: Like any exercise equipment, it's important not to overuse the Lever stepper. Start with shorter sessions and gradually increase your time as" + ], + "variations": [ + "The Hydraulic Lever Stepper incorporates a hydraulic system for a smoother and more controlled stepping motion.", + "The Adjustable Resistance Lever Stepper allows users to modify the resistance level, providing a more personalized workout experience.", + "The Compact Lever Stepper is a smaller, more portable version of the traditional lever stepper, ideal for home use or travel.", + "The Dual-Action Lever Stepper includes handles or ropes for simultaneous upper body workout while stepping." + ], + "relatedExerciseIds": [ + "exr_41n2hR3Jk3N8UGBH", + "exr_41n2hvEANTmjmAtg", + "exr_41n2hTFWLadrrZWR", + "exr_41n2hc5mVw1QsJjN", + "exr_41n2hmFcGGUCS289", + "exr_41n2hRoFQBfResZy", + "exr_41n2hTg3nwDwR8fy", + "exr_41n2hu8p7baWFUeE", + "exr_41n2hwn2wpSTFmAx", + "exr_41n2hUyu3UcnzD9h" + ] + }, + { + "exerciseId": "exr_41n2hkK8hGAcSnW7", + "name": "Chest Dip", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/w39q9vcRo1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/CP2CaYqLpw.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/w39q9vcRo1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/CaKITU8FgL.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Gzy6Jdf7sH.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "LATISSIMUS DORSI", + "TRICEPS BRACHII", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "LEVATOR SCAPULAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/P973giu/41n2hkK8hGAcSnW7__Chest-Dip_Chest.mp4", + "keywords": [ + "Bodyweight Chest Exercise", + "Chest Dip Workout", + "Home Chest Exercise", + "Bodyweight Dip Training", + "Chest Strengthening Exercise", + "No Equipment Chest Workout", + "Bodyweight Pectoral Exercise", + "Dip Exercise for Chest", + "Bodyweight Chest Muscle Training", + "Chest Dip Bodyweight Technique" + ], + "overview": "The Chest Dip is a powerful exercise that primarily targets the pectoralis muscles, triceps, and the front shoulders, helping to build strength and definition in these areas. It is suitable for individuals at an intermediate or advanced fitness level who are aiming to enhance their upper body strength and muscular endurance. People might choose this exercise as it not only improves muscle tone, but also boosts overall body stability and functional fitness.", + "instructions": [ + "Lean your body forward to put emphasis on the chest muscles and bend your knees, crossing your ankles behind you to maintain balance.", + "Slowly lower your body by bending your elbows until you reach a point where your elbows are at a 90-degree angle and your chest is level with the bars.", + "Pause for a moment at the bottom of the movement, then push yourself back up to the starting position, extending your arms fully but without locking your elbows.", + "Repeat this process for the desired number of repetitions, ensuring to keep your body leaned forward throughout the exercise to maintain focus on the chest muscles." + ], + "exerciseTips": [ + "Avoid Locking Your Elbows: One common mistake people make while performing chest dips is locking their elbows at the top of the movement. This can put unnecessary strain on the joints and potentially lead to injury. Instead, keep a slight bend in your elbows even at the top of the movement to keep the tension on your muscles.", + "Control Your Movement: Don't use momentum to perform the exercise. This is a common mistake and can lead to injury and diminished results. Instead, control your movement up and down, ensuring that your muscles are doing the" + ], + "variations": [ + "Incline Chest Dips: This is done by leaning forward during the dip, which puts more emphasis on the lower part of the chest.", + "Weighted Chest Dips: For those who want to increase the challenge, they can perform chest dips with additional weight attached to their body.", + "Assisted Chest Dips: Beginners or those who find regular chest dips too challenging can use an assisted dip machine or resistance bands for support.", + "Single Bar Chest Dips: This variation is performed on a single bar, requiring more balance and coordination, and it targets the chest muscles from a different angle." + ], + "relatedExerciseIds": [ + "exr_41n2hPzSsXwreE7i", + "exr_41n2hUzFPApY5zwb", + "exr_41n2hdLfF9dHBLHy", + "exr_41n2hx5zVXJDShQ2", + "exr_41n2hqB4ZJMWpazz", + "exr_41n2hGxB1ZfLNwLw", + "exr_41n2hi8qy7h7GFNb", + "exr_41n2hgUZtHcvgD3D", + "exr_41n2hTzEBhiNd3Q3", + "exr_41n2hUKc7JPrtJQj" + ] + }, + { + "exerciseId": "exr_41n2hkknYAEEE3tc", + "name": "Front Toe Touching ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/NKv0f4GLQP.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/zzXSNEDhC7.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/NKv0f4GLQP.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YhoXtvlpyf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/ZoKceMkRjh.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "OBLIQUES", + "ILIOPSOAS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/LQzFBPs/41n2hkknYAEEE3tc__Front-Toe-Touching-(female).mp4", + "keywords": [ + "Bodyweight back exercise", + "Waist toning exercises", + "Hips workout at home", + "Bodyweight exercise for hips", + "Front toe touching workout", + "Back strengthening bodyweight exercise", + "Waist slimming exercises", + "Toe touch exercise for back", + "Hip and waist toning workouts", + "Bodyweight exercise for flexible back" + ], + "overview": "Front Toe Touching is an effective exercise that primarily targets the hamstrings and lower back, promoting flexibility and improving overall body posture. It's suitable for individuals of all fitness levels, from beginners to advanced athletes, as it requires no equipment and can be done anywhere. People may want to incorporate this exercise into their routine to enhance their mobility, reduce muscle tension, and prevent injuries associated with tight muscles.", + "instructions": [ + "Slowly bend at your waist, keeping your legs straight but not locked, and stretch your hands towards your toes.", + "Try to touch your toes with your fingers, or go as far as you can without straining or causing discomfort.", + "Hold this position for a few seconds, feeling the stretch in your hamstrings and lower back.", + "Slowly rise back up to your original standing position, and repeat the exercise for your desired number of repetitions." + ], + "exerciseTips": [ + "Correct Posture: One common mistake is rounding the back while trying to reach the toes. It's important to keep your back straight and bend from your hips. This not only helps to stretch your hamstrings effectively but also reduces the risk of back injury.", + "Don't Force the Stretch: A common misconception is that you should push yourself to touch your toes even if it feels uncomfortable or painful. This can lead to muscle strain. Instead, you should only stretch to the point of mild discomfort and hold the position. Over time, your flexibility will improve.", + "Breathing: It's important to breathe properly while performing this exercise. Inhale while you're standing upright and exhale as" + ], + "variations": [ + "The Standing Toe Touch with Bent Knee is another version where you stand upright, bend one knee, and reach down to touch the toe of your straight leg.", + "The Hamstring Stretch Toe Touch involves standing with your feet hip-width apart, bending at the waist, and reaching for your toes to stretch your hamstrings.", + "The Single Leg Toe Touch is a variation where you stand on one leg, extend the other in front of you, and reach to touch your toes.", + "The Yoga-Based Forward Bend Toe Touch, also known as Uttanasana, involves standing with your feet hip-width apart, bending forward at the hips, and reaching for your toes." + ], + "relatedExerciseIds": [ + "exr_41n2hMydkzFvswVX", + "exr_41n2hw1QspZ6uXoW", + "exr_41n2hYWXejezzLjv", + "exr_41n2hcCMN6f2LNKG", + "exr_41n2hKZmyYXB2UL4", + "exr_41n2hQeNyCnt3uFh", + "exr_41n2hUJNPAuUdoK7", + "exr_41n2hfnnXz9shkBi", + "exr_41n2hpJxS5VQKtBL", + "exr_41n2hv1Z4GJ9e9Ts" + ] + }, + { + "exerciseId": "exr_41n2hkmMrSwcHkZ8", + "name": "Clap Push Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/lFYWJB9Dmn.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/CQZiFDTSQT.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/lFYWJB9Dmn.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/EtrIMtjIMC.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/3pTbMuLYb6.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "TRICEPS", + "SHOULDERS", + "BICEPS" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "PECTORALIS MAJOR CLAVICULAR HEAD", + "TRICEPS BRACHII", + "PECTORALIS MAJOR STERNAL HEAD", + "ANTERIOR DELTOID" + ], + "secondaryMuscles": [ + "TRAPEZIUS UPPER FIBERS", + "SERRATUS ANTERIOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/EGwyJye/41n2hkmMrSwcHkZ8__Clap-Push-Up_Plyometrics_Chest.mp4", + "keywords": [ + "Clap Push Up workout", + "Plyometrics exercises", + "Body weight training", + "Clap Push Up technique", + "Plyometrics push up", + "Advanced push up variations", + "Explosive push up exercises", + "Upper body plyometric workout", + "Body weight clap push up", + "Strength training with clap push ups." + ], + "overview": "The Clap Push Up is a dynamic exercise that combines strength training and plyometrics, enhancing both upper body strength and explosive power. It's an ideal workout for athletes or fitness enthusiasts who are looking to improve their physical performance, particularly in sports that require quick and powerful movements. Individuals may choose to incorporate Clap Push Ups into their routine to challenge their muscles in a new way, boost their cardiovascular health, and increase their overall fitness level.", + "instructions": [ + "Lower your body towards the ground, keeping your elbows close to your body and your core engaged.", + "Push your body upwards with enough force to lift your hands off the ground.", + "While in mid-air, quickly clap your hands together and then place them back in the original position before you land.", + "Land softly, absorbing the impact with your arms, and immediately begin your next repetition." + ], + "exerciseTips": [ + "Maintain Proper Form: Start in a traditional push-up position, with your body forming a straight line from your head to your heels. When you push up, propel your body upwards with enough force to clap your hands together before landing. It's crucial to maintain proper form throughout the exercise, as incorrect form can lead to injury.", + "Land Softly: One common mistake is landing too hard after the clap. This can be harmful to your wrists and elbows. To avoid this, make sure to land softly with your elbows slightly bent to absorb the shock.", + "Start Slowly: If you're new to clap push-ups, don't rush. Trying to perform too many reps" + ], + "variations": [ + "Behind the Back Clap Push Up: In this variation, you push up from the ground and clap your hands behind your back before landing back into the push-up position.", + "Double Clap Push Up: This is a more advanced variation where you clap your hands once in front of your chest and once behind your back before landing back into the push-up position.", + "Clap Behind the Head Push Up: This variation involves pushing up from the ground, clapping your hands behind your head, and then returning back to the push-up position.", + "Superman Clap Push Up: In this variation, you push up from the ground, extend your arms forward like Superman flying, clap your hands, and then return back to the push-up position." + ], + "relatedExerciseIds": [ + "exr_41n2hXXxorVwcKQB", + "exr_41n2hpCGQJSwNKsz", + "exr_41n2hnY168Wd7Bnn", + "exr_41n2hPZra2Xs78je", + "exr_41n2hu3PT1kFAvdS", + "exr_41n2hrq9PE15tX3H", + "exr_41n2hkjjd5kwL989", + "exr_41n2hQmr4eKmaZdb", + "exr_41n2hkchKz4CevkK", + "exr_41n2hPSK8gPY3YcQ" + ] + }, + { + "exerciseId": "exr_41n2hKoQnnSRPZrE", + "name": "Front Plank with Leg Lift ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/DxSAe61yWc.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/KtvnpKaSIO.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/DxSAe61yWc.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/OcbjBUNmm8.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QVs5qOMXIK.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "TRANSVERSUS ABDOMINIS" + ], + "secondaryMuscles": [ + "SARTORIUS", + "TENSOR FASCIAE LATAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/AkFLKka/41n2hKoQnnSRPZrE__Front-Plank-with-Leg-Lift-(male)_Hips_.mp4", + "keywords": [ + "Bodyweight exercise for hips", + "Waist toning workouts", + "Front plank variations", + "Leg lift exercises", + "Core strengthening exercises", + "Bodyweight workout for waist", + "Hips and waist exercises", + "Plank with leg lift routine", + "Bodyweight hip exercises", + "Waist slimming workouts" + ], + "overview": "The Front Plank with Leg Lift is a powerful exercise that enhances core stability, improves balance, and strengthens the lower back and glutes. It's ideal for fitness enthusiasts of all levels, particularly those aiming to increase overall body strength and conditioning. Individuals may want to incorporate this exercise into their routine to boost functional fitness, improve posture, and promote a more toned, stronger physique.", + "instructions": [ + "Ensure your core is engaged, your back is flat, and your body is in a straight line.", + "Slowly lift one leg off the ground, keeping it straight and not allowing your hips to dip or twist.", + "Hold this position for a few seconds, ensuring your core remains engaged and your body stays aligned.", + "Lower your leg back down to the starting position and repeat the process with the other leg." + ], + "exerciseTips": [ + "Controlled Movement: When performing the leg lift, it's crucial to keep your movements controlled and deliberate. Avoid swinging or jerking your leg upwards as this can strain your lower back and won't effectively engage the targeted muscles. Lift your leg only to a height that allows you to maintain a straight back and engaged core.", + "Core Engagement: The front plank with leg lift is a core exercise, so ensure your abs, glutes, and back muscles are engaged throughout the entire movement. If your hips sag or your back arches, it's a sign that your core is not properly engaged, which can lead to injury.", + "Breathing: Another common mistake is holding your breath during" + ], + "variations": [ + "Front Plank with Alternating Leg Lift: Instead of lifting both legs at the same time, this variation involves lifting one leg at a time while maintaining the front plank position.", + "Front Plank with Bent Knee Leg Lift: This variation involves bending the knee of the leg you're lifting, which can help to engage the glutes more effectively.", + "Front Plank with Leg Lift and Knee Tuck: In this variation, you lift your leg and then tuck your knee towards your chest, which adds an extra challenge for your core.", + "Front Plank with Leg Lift and Arm Reach: This advanced variation involves lifting one leg and the opposite arm at the same time, which requires a great deal of balance and core strength." + ], + "relatedExerciseIds": [ + "exr_41n2hupSbcVD2EmF", + "exr_41n2hHxwKs7pPH4a", + "exr_41n2hMZCmZBvQApL", + "exr_41n2hvfokpGqHUFx", + "exr_41n2hpFsM5LCD4KM", + "exr_41n2hw6VZLXSBoHW", + "exr_41n2hpnMgqtP2HuR", + "exr_41n2hyxVB3r1ofGj", + "exr_41n2hPb9hL1EYWrJ", + "exr_41n2hYHdnXauMhZ7" + ] + }, + { + "exerciseId": "exr_41n2hKZmyYXB2UL4", + "name": "Elbows Back Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ZBbn7b0eVR.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/BFdHtGF3NI.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ZBbn7b0eVR.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/TuRf25yt1i.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/hxd9Xd6QHm.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/QUu6Gmp/41n2hKZmyYXB2UL4__Elbows-Back-Stretch-(male)_Chest.mp4", + "keywords": [ + "Bodyweight back stretch", + "Elbows back exercise", + "Back and chest workout", + "Bodyweight chest stretch", + "Elbow stretch for back", + "Home exercise for back and chest", + "No equipment back stretch", + "Bodyweight exercise for back strength", + "Elbows back stretching technique", + "Chest opening bodyweight exercise" + ], + "overview": "The Elbows Back Stretch is a simple yet effective exercise designed to improve upper body flexibility and posture by targeting the chest and shoulder muscles. It's an excellent choice for anyone, especially those who spend long hours at a desk or performing repetitive tasks that can lead to poor posture. Incorporating this stretch into your routine can help alleviate tension, reduce the risk of injury, and promote better overall body alignment, making it a desirable exercise for maintaining physical health.", + "instructions": [ + "Bend your elbows so that your hands are pointing up and your palms are facing forward.", + "Bring your elbows together behind your back as far as you can while keeping your hands pointing upward.", + "Hold this stretch for about 20 to 30 seconds, feeling the stretch in your chest and front shoulders.", + "Slowly return your arms to the starting position and repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Arm Position: When performing the stretch, ensure your hands are behind your head and your elbows are pointing backwards. Avoid pulling on your neck or head which can cause strain. Instead, focus on moving your elbows back.", + "Controlled Movement: The movement should be slow and controlled. Avoid jerky or fast movements which can lead to muscle strain or injury. Take your time to feel the stretch in your chest and shoulders.", + "Breathing: Proper breathing is essential during any exercise. Inhale as you prepare for the stretch and exhale as you perform the stretch. This will help your muscles relax and increase the effectiveness of the stretch.", + "Regular Breaks: Do not hold the" + ], + "variations": [ + "The Overhead Elbow Stretch: For this variation, you raise one arm straight up, bend it at the elbow to reach your upper back, and then use your other hand to apply gentle pressure on the bent elbow.", + "The Seated Elbow Stretch: This involves sitting on a chair, bending your arm behind your head and using the other hand to pull the elbow. This is great for those who may have balance issues.", + "The Lying Down Elbow Stretch: This is done by lying flat on your back, bending one arm behind your head, and using the other hand to gently pull the elbow. This variation can be more relaxing and less strenuous on the back.", + "The Wall-Assisted Elbow Stretch: In this variation, you stand facing a wall, place your palm on" + ], + "relatedExerciseIds": [ + "exr_41n2hQeNyCnt3uFh", + "exr_41n2hw1QspZ6uXoW", + "exr_41n2hkknYAEEE3tc", + "exr_41n2hMydkzFvswVX", + "exr_41n2hUJNPAuUdoK7", + "exr_41n2hYWXejezzLjv", + "exr_41n2hcCMN6f2LNKG", + "exr_41n2hHRJwEk592pK", + "exr_41n2hu9qvtvbM3tV", + "exr_41n2hGu2acThJ2NB" + ] + }, + { + "exerciseId": "exr_41n2hLA8xydD4dzE", + "name": "Triceps Press ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Ocsii6p15A.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/AfEZTWMrPL.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Ocsii6p15A.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ajAMVet5gn.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/kEKU4y7DlC.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Efw1JG7/41n2hLA8xydD4dzE__Triceps-Press-(Head-Below-Bench)_Upper-Arms.mp4", + "keywords": [ + "Triceps Press workout", + "Body weight exercises for triceps", + "Upper arm strengthening exercises", + "Triceps Press technique", + "Body weight triceps workout", + "Triceps Press exercise guide", + "How to do Triceps Press", + "Exercises for upper arms", + "Triceps Press tutorial", + "Body weight training for upper arms" + ], + "overview": "The Triceps Press is a strength training exercise specifically targeting the triceps muscles, which are crucial for arm strength and definition. This exercise is perfect for individuals of all fitness levels, from beginners looking to tone their arms to advanced athletes seeking to build muscle mass. By incorporating the Triceps Press into your workout routine, you can improve upper body strength, enhance muscular endurance, and achieve a well-defined arm physique.", + "instructions": [ + "Bend your elbows to lower the dumbbell behind your head, keeping your upper arms stationary and close to your head.", + "Make sure your elbows are at about a 90-degree angle at the bottom of the movement.", + "Push the dumbbell back up to the starting position using your triceps to lift the weight.", + "Repeat this exercise for the desired amount of repetitions, ensuring you maintain your form throughout." + ], + "exerciseTips": [], + "variations": [], + "relatedExerciseIds": [ + "exr_41n2hMb7w3jeijqB", + "exr_41n2hvYqmtUJtTzt", + "exr_41n2hfwUVm8FtZ1h", + "exr_41n2hJYV7ZdViULQ", + "exr_41n2hZY3tLMA1EiN", + "exr_41n2hx6YNZgVZjqC", + "exr_41n2hvjqDrr4GLqE", + "exr_41n2hKfVawi5Kgi6", + "exr_41n2hskeb9dXgBoC", + "exr_41n2hiqSb4t66Pg8" + ] + }, + { + "exerciseId": "exr_41n2hLpyk6MsV85U", + "name": "Single Leg Bodyweight Deadlift with Arm and Leg Extended ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/pEDkdz8vOS.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/0Zfky4k1Fh.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/pEDkdz8vOS.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/AZVXqm0oMo.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/IjZ7lrmiqL.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE", + "GRACILIS", + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "TERES MAJOR", + "HAMSTRINGS", + "BRACHIORADIALIS", + "BICEPS BRACHII", + "TIBIALIS ANTERIOR", + "SERRATUS ANTERIOR", + "ADDUCTOR BREVIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Q1oqK5z/41n2hLpyk6MsV85U__Single-Leg-Bodyweight-Deadlift-with-Arm-and-Leg-Extended-(female)_Hips_.mp4", + "keywords": [ + "Bodyweight Deadlift Exercise", + "Single Leg Deadlift Workout", + "Arm and Leg Extended Deadlift", + "Hip Strengthening Bodyweight Exercises", + "Bodyweight Deadlift for Hips", + "Single Leg Bodyweight Deadlift Technique", + "Bodyweight Exercise for Hip Flexibility", + "Single Leg Deadlift with Arm Extension", + "Bodyweight Deadlift for Leg and Hip Strength", + "No Equipment Hip Workout" + ], + "overview": "The Single Leg Bodyweight Deadlift with Arm and Leg Extended is a comprehensive exercise targeting the core, glutes, hamstrings, and balance. It is perfect for athletes, fitness enthusiasts, or anyone seeking to enhance their functional strength and stability. This exercise is desirable because it not only improves muscle tone and balance but also promotes better posture and body awareness.", + "instructions": [ + "Shift your weight onto your right foot, then slowly lift your left leg behind you while extending your right arm in front of you, keeping both parallel to the floor.", + "Keep your back straight and your right knee slightly bent, as you hinge at the hips to lower your torso towards the ground, maintaining balance.", + "Pause for a moment when your body forms a T shape, then slowly return to the starting position, keeping your movements controlled and your core engaged.", + "Repeat the exercise for the desired number of repetitions, then switch to the other leg and arm and perform the same steps." + ], + "exerciseTips": [ + "Arm and Leg Extension: As you lower your body, extend your non-supporting leg and the opposite arm in a straight line. This requires balance and coordination, so take your time and don't rush the movement. The common mistake is to let the arm or the leg droop, which can throw off your balance and alignment.", + "Controlled Movements: This exercise is not about speed, but control. Lower your body slowly, and then push back up to the starting position in a controlled manner. Avoid jerky movements which can lead to muscle strain or injury.", + "Don't Lock the Knee: Keep a slight bend in your" + ], + "variations": [ + "Single Leg Bodyweight Deadlift with Arm and Leg Extended on a Bosu Ball: This variation involves performing the exercise on a Bosu ball to further challenge your stability and balance.", + "Single Leg Bodyweight Deadlift with Arm and Leg Extended with Dumbbell: This variation involves holding a dumbbell in the hand of the extended arm to add extra weight and challenge to the exercise.", + "Single Leg Bodyweight Deadlift with Arm and Leg Extended with Kettlebell: This variation is similar to the dumbbell variation, but a kettlebell is used instead to provide a different grip and weight distribution.", + "Single Leg Bodyweight Deadlift with Arm and Leg Extended with Ankle Weights: This variation involves wearing ankle weights to add more load to the working leg, increasing the challenge and strengthening the" + ], + "relatedExerciseIds": [ + "exr_41n2hdJRCs4k5PCL", + "exr_41n2hx8x4p8xYd5z", + "exr_41n2hU6ZGp2YGrPt", + "exr_41n2husS89D5zvHf", + "exr_41n2hgcgDKGAW5Za", + "exr_41n2hK5zwDgPQfj8", + "exr_41n2hoUtGmrMMUVC", + "exr_41n2hJfSf7cgYGph", + "exr_41n2hdm4D3nrKJE7", + "exr_41n2hWRewkhYBukD" + ] + }, + { + "exerciseId": "exr_41n2hLUqpev5gSzJ", + "name": "Thoracic Bridge", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/HnzSBTWHIN.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/1o2V2bGg0Z.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/HnzSBTWHIN.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/qySmnFXbVg.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/JsXJzeZhIE.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "STRETCHING", + "targetMuscles": [ + "LEVATOR SCAPULAE", + "SOLEUS", + "ERECTOR SPINAE", + "GRACILIS" + ], + "secondaryMuscles": [ + "TRAPEZIUS UPPER FIBERS", + "TRAPEZIUS LOWER FIBERS", + "QUADRICEPS", + "ILIOPSOAS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Mab7fLh/41n2hLUqpev5gSzJ__Thoracic-Bridge_Stretching.mp4", + "keywords": [ + "Thoracic Bridge exercise", + "Body weight stretching exercises", + "Thoracic Bridge workout", + "Stretching exercises for flexibility", + "Body weight exercises for back", + "Thoracic Bridge stretch", + "Body weight thoracic bridge", + "Thoracic mobility exercises", + "Back stretching workouts", + "Full body stretching exercises" + ], + "overview": "The Thoracic Bridge is a dynamic exercise that targets the thoracic spine, shoulders, and hips, helping to improve mobility, flexibility, and strength. It is suitable for individuals of all fitness levels, particularly those who spend a lot of time sitting or experience upper body stiffness. People would want to do this exercise to alleviate back pain, improve posture, and enhance overall body function.", + "instructions": [ + "Push your hips up towards the ceiling, arching your back and allowing your head to fall back gently, creating a bridge-like shape with your body.", + "At the same time, push your chest up and out, opening up your thoracic spine and stretching your chest and shoulders.", + "Hold this position for a few seconds, focusing on deep, steady breathing.", + "Slowly lower your body back down to the starting position, sitting back on your heels and relaxing your arms by your sides. Repeat the exercise as many times as desired." + ], + "exerciseTips": [ + "Body Alignment: Keep your body in a proper alignment. This means your hands should be shoulder-width apart, fingers pointing towards your feet and your feet hip-width apart. A common mistake is to place the hands or feet too wide or too narrow, which can lead to strain and discomfort.", + "Controlled Movement: Move into and out of the bridge position slowly and with control. Don't rush or use momentum to get into position. This is a common mistake that can lead to injury. Instead, focus on using your muscles to control the movement.", + "Breathing: Breathe deeply and steadily throughout the exercise. Holding your breath can create unnecessary tension in your body. Inhale as you lower into the" + ], + "variations": [ + "Thoracic Bridge with Arm Reach: In this variation, you reach one arm towards the ceiling while maintaining the bridge position, enhancing shoulder mobility and core strength.", + "Thoracic Bridge with Hip Dip: This version involves dipping your hips towards the ground and then lifting them back up, increasing the engagement of your glutes and lower back muscles.", + "Thoracic Bridge with Knee Tuck: In this variation, you tuck one knee towards your chest while in the bridge position, which adds a dynamic element and increases the engagement of your lower abs and hip flexors.", + "Thoracic Bridge with Rotation: This version involves a rotational movement of the upper body while maintaining the bridge position, which enhances the mobility of the thoracic spine and the strength of the oblique muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hWZ7eNaGcS7z", + "exr_41n2hfFUQMWhXCuU", + "exr_41n2hqiR1q9J3Don", + "exr_41n2haf8rqV5oNPz", + "exr_41n2hLt9Xny17xoy", + "exr_41n2hgmYWrH6Y37q", + "exr_41n2hwuLshN5wC5Z", + "exr_41n2he9UGQpdA7Sb", + "exr_41n2hpPZxLchdmb6", + "exr_41n2hga6rozD3fcP" + ] + }, + { + "exerciseId": "exr_41n2hLx2rvhz95GC", + "name": "Feet and Ankles Rotation Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/h2vROqCsro.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/bpjZ7j2ZeC.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/h2vROqCsro.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Zh9Ju9qdR5.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/OPNBuc4wIa.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/PTBSWzb/41n2hLx2rvhz95GC__Feet-and-Ankles-Rotation-Stretch-(female)_Calves.mp4", + "keywords": [ + "Bodyweight calf exercise", + "Feet and ankles rotation workout", + "Calves stretching routine", + "Bodyweight exercise for lower legs", + "Ankle rotation stretch", + "Feet rotation exercise", + "Bodyweight workout for strong calves", + "Ankle and feet mobility exercise", + "Calves toning with body weight", + "Strengthening exercise for feet and ankles" + ], + "overview": "The Feet and Ankles Rotation Stretch is a beneficial exercise designed to enhance flexibility and mobility in the lower extremities, specifically targeting the feet and ankles. It's ideal for athletes, dancers, or anyone who spends a lot of time on their feet, as well as individuals recovering from foot or ankle injuries. By incorporating this stretch into your fitness routine, you can help reduce the risk of injury, alleviate joint pain, improve balance, and promote overall foot health.", + "instructions": [ + "Lift one foot off the ground and keep your leg either straight or slightly bent at the knee, depending on your comfort level.", + "Begin to rotate your foot in a circular motion, moving it clockwise for about 10 rotations.", + "After completing the clockwise rotations, switch to counter-clockwise rotations for another 10 times.", + "Lower your foot back to the ground and repeat the same process with your other foot." + ], + "exerciseTips": [ + "Correct Posture: While performing the feet and ankles rotation stretch, make sure you are in the correct posture. You can sit or stand, but your back should be straight. A common mistake is to slouch or lean too much into the stretch which can cause strain.", + "Controlled Movement: Make sure your rotations are slow and controlled. Avoid jerky movements as they can lead to injuries. The key here is to focus on the quality of the movement rather than the quantity.", + "Both Directions: It's important to rotate your feet and ankles in both directions to ensure balanced stretching. A common mistake is to only rotate in one direction, which can lead to imbalances.", + "Don't Overstretch: Stretch" + ], + "variations": [ + "Standing Ankle Rolls: This version requires you to stand, lift one foot off the ground, and roll your ankle in different directions.", + "Toe Point and Flex: While seated or standing, extend your leg, point your toes away from your body, then flex them towards you, repeating this motion multiple times.", + "Heel-Toe Rock: Stand with feet hip-width apart and slowly rock forward onto your toes, then backward onto your heels, rotating your ankles as you move.", + "Resistance Band Ankle Stretch: This involves using a resistance band wrapped around your foot while you move your foot and ankle in different directions against the band's resistance." + ], + "relatedExerciseIds": [ + "exr_41n2hKTDZRs17Mry", + "exr_41n2havo95Y2QpkW", + "exr_41n2hNifNwh2tbR2", + "exr_41n2he2doZNpmXkX", + "exr_41n2hpjzFUGy6yTP", + "exr_41n2ht26JzQuZekH", + "exr_41n2hH5vCci792aS", + "exr_41n2hk3YSCjnZ9um", + "exr_41n2hnx1hnDdketU", + "exr_41n2hGD4omjWVnbS" + ] + }, + { + "exerciseId": "exr_41n2hLZZAH2F2UkS", + "name": "Walk Elliptical Cross Trainer ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ED1WgkKuih.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/XZ6tUMJo8h.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ED1WgkKuih.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/5ld26S3aWn.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/DruCQhKCce.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "HAMSTRINGS", + "QUADRICEPS", + "GASTROCNEMIUS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "GLUTEUS MEDIUS", + "GLUTEUS MINIMUS", + "SOLEUS", + "ADDUCTOR BREVIS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/lIlmhwr/41n2hLZZAH2F2UkS__Walk-Elliptical-Cross-Trainer-(female)_Cardio.mp4", + "keywords": [ + "Cardio workout with leverage machine", + "Elliptical Cross Trainer exercises", + "Walk Elliptical training", + "Leverage machine cardio exercises", + "Cardiovascular workouts on Elliptical Trainer", + "Using Walk Elliptical for fitness", + "Leverage equipment for cardio workout", + "Walk Elliptical Cross Trainer routine", + "Cardio training with Walk Elliptical", + "Leverage machine exercises for heart health" + ], + "overview": "The Walk Elliptical Cross Trainer exercise is a low-impact workout that benefits both the upper and lower body, making it ideal for individuals of all fitness levels, including those recovering from injuries. This exercise targets multiple muscle groups, promoting cardiovascular health, enhancing balance, and improving overall strength. People often opt for this exercise as it offers a full-body workout while being easy on the joints, making it an efficient and safe choice for achieving fitness goals.", + "instructions": [ + "Grab the handlebars and start moving your legs in a forward motion, as if you are walking or running, ensuring that your movements are smooth and controlled.", + "Engage your upper body by pushing and pulling the handlebars in sync with your leg movements, this will help to increase the intensity of your workout.", + "Maintain a straight posture, keeping your core engaged and your back straight throughout the exercise.", + "Continue this motion for the desired amount of time or until you've reached your targeted distance. Remember to cool down and stretch after your workout to prevent muscle soreness." + ], + "exerciseTips": [ + "Correct Foot Placement: Always make sure that your feet are properly positioned on the pedals. They should be flat and centered. If your feet are too far forward or back, it can strain your ankles and knees.", + "Use the Handles: The handles are not just for balance, they also provide a great upper body workout. Don't just hold onto them passively, but push and pull them as you stride. However, avoid gripping them too tightly as it can increase blood pressure.", + "Vary Your Workout: To get the most out of the elliptical trainer, vary your workout. This can include changing the resistance, incl" + ], + "variations": [ + "The Schwinn 470 Compact Elliptical Machine features a dual track LCD system and 29 preset workout programs for a varied exercise experience.", + "The Bowflex Max Trainer Series provides a hybrid elliptical-stair stepper workout, targeting both upper and lower body.", + "The Sole Fitness E35 Elliptical Machine comes with adjustable pedals and console for user comfort and a built-in fan to keep you cool during workouts.", + "The Nautilus E614 Elliptical Trainer offers 22 programs, a 20-level resistance range and a DualTrack LCD display for tracking your progress." + ], + "relatedExerciseIds": [ + "exr_41n2hkCHzg1AXdkV", + "exr_41n2hXYRxFHnQAD4", + "exr_41n2hg7Ks6v1WNpz", + "exr_41n2hpTMDhTxYkvi", + "exr_41n2hy8VQm1tnxet", + "exr_41n2hpV9zs1vWaB1", + "exr_41n2hrqABsS1frf4", + "exr_41n2hmhb4jD7H8Qk", + "exr_41n2hNueDcEg5STU", + "exr_41n2hGmc5GpNRyY3" + ] + }, + { + "exerciseId": "exr_41n2hM8vgMA6MREd", + "name": "Left hook. Boxing", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/SZeMKod0yD.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/DPPSM8IyIv.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/SZeMKod0yD.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/npG9pN9TlY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/cLUEKj6jrI.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FULL BODY", + "SHOULDERS", + "TRICEPS", + "BICEPS", + "CHEST" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "TENSOR FASCIAE LATAE", + "OBLIQUES", + "ILIOPSOAS", + "GASTROCNEMIUS", + "SOLEUS", + "LATISSIMUS DORSI", + "TERES MAJOR", + "ANTERIOR DELTOID", + "GLUTEUS MEDIUS", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "LATERAL DELTOID", + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/DgQwnkh/41n2hM8vgMA6MREd__Boxing-Left-Hook_.mp4", + "keywords": [ + "Boxing workouts", + "Bodyweight exercises", + "Plyometric training", + "Left hook technique", + "Boxing for fitness", + "Bodyweight boxing routine", + "Plyometrics in boxing", + "Boxing exercise movements", + "Left hook boxing drill", + "Bodyweight and Plyometrics boxing training" + ], + "overview": "The Left Hook in boxing is an effective exercise that enhances agility, improves coordination, and strengthens the upper body muscles. It is ideal for individuals engaged in boxing or martial arts, but also for those seeking a high-intensity workout to boost their physical fitness. People would want to do it because it not only helps in self-defense, but also aids in burning calories, relieving stress, and boosting confidence.", + "instructions": [ + "Rotate your torso to the right, pivoting on your left foot, to generate power for the hook. Your right shoulder should come forward slightly and your left shoulder should pull back.", + "Swing your left arm in a horizontal arc towards your target, keeping your elbow bent at a 90-degree angle and your palm facing down.", + "Connect with your target using the knuckles of your index and middle fingers, keeping your wrist straight and firm.", + "After making contact, quickly retract your left hand back to its original position to protect your face. Always remember to maintain your guard and balance throughout the movement." + ], + "exerciseTips": [ + "Pivot and Rotate: The power of the left hook comes from the rotation of your body, not just your arm. As you throw the hook, pivot on your front foot and rotate your torso to the left. Your fist should follow the movement of your body. Common mistake to avoid here is throwing the hook using only arm strength, which is less effective and can lead to injuries.", + "Keep Your Fist Horizontal: When throwing the left hook, your fist should be horizontal, with your thumb facing upwards. This will protect your knuckles and wrist from injury. A common mistake is to keep the thumb facing you, which can lead to a sprained wrist.", + "Don't Over" + ], + "variations": [ + "The Check Left Hook: This is a defensive hook thrown while moving backwards or away from an opponent, often used to keep them at a distance or to counter their forward movement.", + "The Body Left Hook: Instead of targeting the opponent's head, this hook is aimed at the body, usually the ribs or liver, to wear down an opponent or set up for a knockout punch.", + "The Counter Left Hook: This hook is thrown in response to an opponent's punch, using their momentum against them to increase the power of the hook.", + "The Shovel Hook: This variation is a hybrid between a hook and an uppercut, thrown at an upward angle to hit an opponent's chin or body." + ], + "relatedExerciseIds": [ + "exr_41n2hGTrASS7L2Wg", + "exr_41n2hj4r3Lc55YD6", + "exr_41n2hu774mSyXFnM", + "exr_41n2hyzQcjxngVYo", + "exr_41n2hbkEFqeSPBGd", + "exr_41n2hGYsZrpLDnAo", + "exr_41n2hPSK8gPY3YcQ", + "exr_41n2hkchKz4CevkK", + "exr_41n2hQmr4eKmaZdb", + "exr_41n2hkjjd5kwL989" + ] + }, + { + "exerciseId": "exr_41n2hmbfYcYtedgz", + "name": "Bridge Pose Setu Bandhasana", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/IzBYapPSlM.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/WbB34yJ6Cd.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/IzBYapPSlM.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/5qXnEilmzp.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/LxmYXfeYIQ.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS", + "FULL BODY", + "SHOULDERS", + "WAIST" + ], + "exerciseType": "YOGA", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "GRACILIS" + ], + "secondaryMuscles": [ + "QUADRICEPS", + "ERECTOR SPINAE", + "GASTROCNEMIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ajSy3LV/41n2hmbfYcYtedgz__Bridge-Pose-Setu-Bandhasana-(female).mp4", + "keywords": [ + "Bridge Pose tutorial", + "Setu Bandhasana guide", + "Yoga bodyweight exercises", + "How to do Bridge Pose", + "Benefits of Setu Bandhasana", + "Yoga for back strength", + "Bodyweight exercises for flexibility", + "Bridge Pose step-by-step", + "Improving posture with yoga", + "Setu Bandhasana for beginners" + ], + "overview": "The Bridge Pose Setu Bandhasana is a rejuvenating yoga pose that stretches the chest, neck, and spine, while also stimulating abdominal organs, lungs, and thyroid. It's suitable for people of all fitness levels, including beginners, and is particularly beneficial for those looking to relieve stress, alleviate symptoms of menopause, and improve digestion. People are drawn to this exercise for its ability to promote tranquility and calmness, improve circulation, and reduce anxiety, fatigue, backache, headache, and insomnia.", + "instructions": [ + "Bend your knees and place your feet flat on the ground, hip-width apart, ensuring your ankles and knees are in a straight line.", + "Slowly lift your back off the floor, starting with your tailbone, then your lower back and upper back, pushing your hips up towards the ceiling.", + "Keep your thighs parallel to each other and your knees directly above your heels, while pressing your shoulders and arms down to help lift your chest up.", + "Hold this position for a few breaths, then slowly lower your body back to the floor, starting with your upper back, then your lower back, and finally your tailbone." + ], + "exerciseTips": [ + "Engage Your Muscles: Engage your glutes and inner thighs as you lift your hips. However, avoid squeezing your glutes too tightly at the top of the pose, as this can cause over-tension. Also, keep your thighs and feet parallel to each other to prevent your knees from splaying out to the sides, which can lead to knee injury.", + "Neck Position: Keep your neck relaxed and your gaze upwards towards the ceiling. Avoid turning your head to either side during the pose, as this can strain the neck.", + "Use of Props: If you find it hard to maintain the pose, consider using a yoga block under your sacrum (the bony plate at the base of your spine) for" + ], + "variations": [ + "Bridge Pose with Block (Setu Bandhasana with Block): In this variation, a yoga block is placed under the sacrum to provide support and allow for a more restorative version of the pose.", + "Bridge Pose with Strap (Setu Bandhasana with Strap): This variation uses a yoga strap around the thighs to help keep the knees aligned and thighs parallel, which can be beneficial for those with knee or lower back issues.", + "Full Bridge Pose (Urdhva Dhanurasana): Also known as Upward Bow or Wheel Pose, this is a more advanced version of the bridge pose, where the hands are placed next to the ears and the whole body is lifted towards the ceiling.", + "Bridge Pose with Chest Expansion (" + ], + "relatedExerciseIds": [ + "exr_41n2hU51EhWpr4MC", + "exr_41n2hVrD4TdMwLcR", + "exr_41n2hPEWFdTmE3QR", + "exr_41n2hfdQer8NaNXR", + "exr_41n2hJuwxUDLtqAN", + "exr_41n2hZnEhkJr22Uc", + "exr_41n2hcjHtbibA9q1", + "exr_41n2hmAhY4X9B8dk", + "exr_41n2hWtXL3nxjpFU", + "exr_41n2hQGXtqFpLRCn" + ] + }, + { + "exerciseId": "exr_41n2hmFcGGUCS289", + "name": "Walking High Knees Lunge", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ZxaRouBw7h.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/t4e7PEPswv.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ZxaRouBw7h.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/vHBMwEZ04P.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/p280Ihh27q.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS", + "QUADRICEPS", + "HAMSTRINGS", + "CALVES", + "HIPS" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "TENSOR FASCIAE LATAE", + "SPLENIUS", + "RECTUS ABDOMINIS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "HAMSTRINGS", + "BICEPS BRACHII", + "GRACILIS", + "SARTORIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/rA7PPG8/41n2hmFcGGUCS289__Walking-High-Knees-Lunge_Cardio_.mp4", + "keywords": [ + "High Knees Lunge Workout", + "Bodyweight Cardio Exercise", + "Walking Lunge with High Knees", + "Bodyweight High Knees Lunge", + "Cardiovascular Walking Lunge Exercise", + "High Knees Lunge Bodyweight Training", + "Walking High Knees Lunge Cardio Workout", + "High Knees Bodyweight Lunge Exercise", + "Cardio Training with Walking High Knees Lunge", + "Bodyweight Exercise for Cardio - Walking High Knees Lunge" + ], + "overview": "Walking High Knees Lunge is a dynamic exercise that combines two classic movements to help improve balance, core strength, and overall lower body flexibility. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, who are looking to enhance their cardiovascular fitness and muscle endurance. This exercise is particularly beneficial for those looking to target their glutes, quadriceps, and hamstrings, while also promoting better posture and coordination.", + "instructions": [ + "Lift your right knee as high as you can, then step forward while lowering your body into a lunge position. Your right knee should be bent at a 90-degree angle and your left knee should be hovering just above the ground.", + "As you move into the lunge, swing your arms as if you are running, with the opposite arm and leg moving together.", + "Push off with your right foot and return to the starting position.", + "Repeat the exercise with your left leg, and continue to alternate between legs for the duration of your workout." + ], + "exerciseTips": [ + "Engage Your Core: Engaging your core is crucial while performing this exercise. It will not only help you maintain balance but also make the exercise more effective. A common mistake is to forget about the core and focus only on the legs. But remember, this exercise is meant to work your entire body.", + "Correct Knee Positioning: When you bring your knee up, it should be parallel to the ground. Also, when you step into the lunge, make sure your front knee is directly above your ankle, not pushed out too far in front. Misalignment can lead to knee injuries.", + "Controlled Movement: Avoid rushing through the exercise. Each movement should be slow and controlled. This will" + ], + "variations": [ + "High Knee Lunge with a Twist: This variation adds an abdominal twist to the traditional high knee lunge, giving your core a more intense workout.", + "Weighted High Knee Lunge: This variation involves holding dumbbells or kettlebells in your hands while performing the high knee lunge, adding resistance and increasing the intensity.", + "Jumping High Knee Lunge: This is a more advanced variation where you add a jump as you switch legs, increasing the cardiovascular intensity and working on your explosiveness.", + "Side High Knee Lunge: Instead of stepping forward or backward, this variation involves stepping to the side, which works different muscles in your legs and glutes." + ], + "relatedExerciseIds": [ + "exr_41n2hc5mVw1QsJjN", + "exr_41n2hTg3nwDwR8fy", + "exr_41n2hu8p7baWFUeE", + "exr_41n2hTFWLadrrZWR", + "exr_41n2hwn2wpSTFmAx", + "exr_41n2hk5VaGJcY3PC", + "exr_41n2hnBjrU7P7ixA", + "exr_41n2hKiaWSZQTqgE", + "exr_41n2hR3Jk3N8UGBH", + "exr_41n2hvEANTmjmAtg" + ] + }, + { + "exerciseId": "exr_41n2hmGR8WuVfe1U", + "name": "Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/QBL8IYGdYK.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/qYjXvLknoh.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/QBL8IYGdYK.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/eIkZykoNfE.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Rw4rdqUoIn.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/OCSQUGO/41n2hmGR8WuVfe1U__Bodyweight-Squat-(male)_Thighs-SIDE-POV_.mp4", + "keywords": [ + "Bodyweight Squat exercise", + "Quadriceps strengthening exercises", + "Thighs workout", + "Home workout for thighs", + "Squatting for muscle gain", + "Bodyweight exercises for quadriceps", + "Lower body workout", + "Fitness routine for thighs", + "Quadriceps home workout", + "Squat exercise for leg strength" + ], + "overview": "The Squat is a comprehensive lower body exercise that targets key muscle groups such as the quadriceps, hamstrings, and glutes, while also engaging the core. This exercise is suitable for individuals of all fitness levels, from beginners to advanced athletes, due to its scalable intensity and form variations. Incorporating squats into a workout routine can aid in building strength, improving balance and mobility, and enhancing overall body function and fitness.", + "instructions": [ + "Slowly bend your knees and lower your body as if you're about to sit on a chair, keeping your chest upright and your knees over your toes.", + "Continue lowering yourself until your thighs are parallel or almost parallel to the floor, this is the squat position.", + "Pause for a moment in the squat position, then push through your heels to rise back up to the starting position.", + "Repeat this movement for the desired number of repetitions while maintaining proper form." + ], + "exerciseTips": [ + "Avoiding Knee Overextension: A common mistake is extending the knees too far forward, beyond the toes. This can put unnecessary pressure on the knees and lead to injury. Instead, make sure your knees are aligned with your feet during the squat.", + "Depth of Squat: Aim for a deep squat where your hips go below your knees. However, do not compromise on form or safety to achieve this. If you can't squat that deep without losing form, it's better to do a shallower squat.", + "Breathing Technique: Your breathing technique can greatly influence your performance. Inhale as you lower your body and exhale as you push yourself back up" + ], + "variations": [ + "Sumo Squat: In this variation, you position your feet wider than hip-width apart, with your toes pointing outwards, before squatting down.", + "Jump Squat: This is a more dynamic version where you jump explosively as you come up from the squat.", + "Pistol Squat: This is an advanced variation where you perform a squat on one leg with the other leg extended straight out in front of you.", + "Front Squat: In this variation, you hold a barbell in front of your body at shoulder height while performing a squat." + ], + "relatedExerciseIds": [ + "exr_41n2hpLLs1uU5atr", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hd78zujKUEWK", + "exr_41n2hvkiECv8grsi", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hbdZww1thMKz", + "exr_41n2homrPqqs8coG", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4" + ] + }, + { + "exerciseId": "exr_41n2hmhb4jD7H8Qk", + "name": "Assault Bike Run", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Tl37RFX06h.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/eI9nNQc0a9.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Tl37RFX06h.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/z7L9bTLwhk.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/dCxmQcmHGz.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/l4zTssT/41n2hmhb4jD7H8Qk__Assault-Bike-Run_Cardio_.mp4", + "keywords": [ + "Assault Bike Run workout", + "Leverage machine cardio exercises", + "Cardio training with Assault Bike", + "High-intensity Assault Bike Run", + "Assault Bike Run for heart health", + "Cardiovascular exercise with Leverage machine", + "Assault Bike Run fitness routine", + "Endurance training with Assault Bike", + "Leverage machine workouts", + "Intense cardio with Assault Bike Run." + ], + "overview": "The Assault Bike Run exercise is a high-intensity cardiovascular workout that utilizes both the upper and lower body, offering comprehensive fitness benefits such as improved endurance, strength, and calorie burning. This exercise is suitable for individuals at any fitness level, from beginners to advanced athletes, due to its customizable resistance. People may opt for the Assault Bike Run to enhance their overall fitness, boost weight loss efforts, or to diversify their workout routine with a challenging, full-body exercise.", + "instructions": [ + "Grasp the handles firmly, keeping your back straight and your feet flat on the pedals.", + "Start pedaling at a moderate pace to warm up, ensuring that your movements are smooth and controlled.", + "Gradually increase your speed while also pushing and pulling the handles back and forth in rhythm with your pedaling.", + "Continue this for a set duration or until you have reached your desired distance, then gradually reduce your speed for a cool down period." + ], + "exerciseTips": [ + "Correct Posture: One common mistake is incorrect posture. Make sure to sit upright on the bike, with your chest out and shoulders back. Avoid hunching over as this can lead to back strain. Also, ensure that your feet are flat on the pedals and your hands are gripping the handles firmly but not too tightly.", + "Balanced Effort: The Assault Bike Run is a full-body workout, so it's essential to use both your arms and legs equally. A common mistake is to rely too much on either the upper or lower body. To avoid this, focus on pushing and pulling the handles while also pedaling with your legs.", + "Pacing: Avoid starting off too fast. It's better to start with a moderate pace" + ], + "variations": [ + "Another version is the Tabata Assault Bike Run, which involves 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times.", + "The Progressive Overload Assault Bike Run is a variation where you gradually increase the resistance level or the duration of your workout over time to challenge your muscles.", + "The Pyramid Assault Bike Run is another option, where you incrementally increase the intensity or duration of your workout before gradually decreasing it, forming a pyramid shape in your workout structure.", + "Lastly, the Cross-Training Assault Bike Run involves combining the assault bike workout with other exercises such as burpees or kettlebell swings, to create a full-body workout." + ], + "relatedExerciseIds": [ + "exr_41n2hNueDcEg5STU", + "exr_41n2hrqABsS1frf4", + "exr_41n2hGmc5GpNRyY3", + "exr_41n2hpV9zs1vWaB1", + "exr_41n2hy8VQm1tnxet", + "exr_41n2hpTMDhTxYkvi", + "exr_41n2hg7Ks6v1WNpz", + "exr_41n2hXYRxFHnQAD4", + "exr_41n2hkCHzg1AXdkV", + "exr_41n2hLZZAH2F2UkS" + ] + }, + { + "exerciseId": "exr_41n2hmhxk35fbHbC", + "name": "Push-up on Forearms", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/n3c6WKyggU.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/JUkKCukVHb.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/n3c6WKyggU.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/kusPx5YE9O.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Lui8K5jED2.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wKWYIV7/41n2hmhxk35fbHbC__Push-up-on-Forearms_Upper-Arms.mp4", + "keywords": [ + "Forearm Push-up Workout", + "Body Weight Triceps Exercise", + "Upper Arm Strengthening Exercise", + "Bodyweight Push-up on Forearms", + "Triceps Toning with Push-ups", + "Upper Arm Bodyweight Exercise", + "Forearm Push-ups for Triceps", + "Bodyweight Upper Arm Workout", + "Triceps Workout with Body Weight", + "Strengthening Triceps with Forearm Push-ups" + ], + "overview": "The Push-up on Forearms exercise is a challenging upper body workout that strengthens the chest, shoulders, triceps, and core muscles, making it ideal for individuals seeking to enhance their overall body strength and stability. It is suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual strength and fitness levels. People may want to incorporate this exercise into their routine for its ability to promote better posture, improve functional strength, and contribute to a well-rounded fitness regimen.", + "instructions": [ + "Keep your body straight and rigid from your head to your heels, forming a straight line. This is your starting position.", + "Lower your body towards the floor by bending your elbows, keeping your forearms in contact with the floor and your body straight.", + "Push through your forearms to lift your body back up to the starting position, while maintaining the straight line from your head to your heels.", + "Repeat these steps for your desired number of repetitions, ensuring to keep your body straight and your movements controlled throughout the exercise." + ], + "exerciseTips": [ + "Maintain Body Alignment: One common mistake is sagging or piking the hips. To avoid this, engage your core muscles throughout the exercise. This will not only help maintain a straight body alignment but also strengthen your abdominal muscles.", + "Controlled Movement: Avoid rushing the exercise. Lower your body in a controlled manner until your chest is close to the floor. Then, push back up to the starting position. Quick, jerky movements can lead to improper form and potential injuries.", + "Breathing Technique: Breathe in as you lower your body and breathe out as you push back up" + ], + "variations": [ + "Diamond Push-Up: This involves placing your hands close together under your chest to form a diamond shape, targeting your triceps more intensely.", + "Pike Push-Up: This push-up variation involves lifting your hips high, resembling a yoga pose, to target your shoulders and upper back.", + "Wide Push-Up: This involves placing your hands wider than shoulder-width apart to target your chest and back muscles more intensely.", + "Staggered Push-Up: This variation involves placing one hand forward and the other hand closer to your body, which increases the challenge for your upper body and core." + ], + "relatedExerciseIds": [ + "exr_41n2hV5o459GYiiu", + "exr_41n2hRZ6fgsLyd77", + "exr_41n2hPgRbN1KtJuD", + "exr_41n2hf8YVXgHekGy", + "exr_41n2hZQ3pZv8WHcE", + "exr_41n2hgcuiQNZTt39", + "exr_41n2hiVNyes7YuiF", + "exr_41n2hgMeB8DurZ48", + "exr_41n2hK5G6RPthYRX", + "exr_41n2hbzZSVBLe2gp" + ] + }, + { + "exerciseId": "exr_41n2hMRXm49mM62z", + "name": "Arnold Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/L0IHjzfG7P.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/4FV9Sfw8CY.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/L0IHjzfG7P.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/khhzZF6U34.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/vgRQK52Tnw.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ANTERIOR DELTOID" + ], + "secondaryMuscles": [ + "TRICEPS BRACHII", + "LATERAL DELTOID", + "SERRATUS ANTERIOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/08ys3e3/41n2hMRXm49mM62z__Dumbbell-Arnold-Press-II_Shoulders.mp4", + "keywords": [ + "Arnold Dumbbell Press", + "Shoulder Strengthening Exercises", + "Arnold Press Workout", + "Dumbbell Exercises for Shoulders", + "Arnold Shoulder Press", + "Bodybuilding Shoulder Workouts", + "Arnold Schwarzenegger Shoulder Exercise", + "How to do Arnold Press", + "Dumbbell Arnold Press Technique", + "Fitness Routine for Shoulder Muscles" + ], + "overview": "The Arnold Press is a versatile shoulder exercise that targets multiple muscles, promoting upper body strength and improved shoulder mobility. It's suitable for anyone from beginners to advanced fitness enthusiasts, offering modifications to cater to all fitness levels. People would want to perform this exercise not only to enhance their physical aesthetics, but also to improve their functional fitness, aiding in everyday activities and preventing shoulder injuries.", + "instructions": [ + "Raise the dumbbells to shoulder height, then rotate your palms so they are facing forward.", + "Push the dumbbells upward until your arms are fully extended above your head.", + "Slowly lower the dumbbells back to shoulder height while rotating your palms to face your body again.", + "This completes one rep; repeat the process for your desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movements: Avoid rushing through the movements. The Arnold Press should be performed slowly and controlled, both when lifting and lowering the weights. This not only ensures the targeted muscles are fully engaged, but also reduces the risk of injury.", + "Right Weight: Select a weight that is challenging but manageable. Using weights that are too heavy can lead to improper form and increase the risk of injury. On the other hand, weights that are too light might not provide enough resistance to effectively work the muscles.", + "Breathing Technique: Remember to breathe correctly. Inhale as you lower the weights" + ], + "variations": [ + "Single-Arm Arnold Press: This variation is done by lifting one arm at a time, which helps to isolate and focus on each shoulder independently.", + "Standing Arnold Press: In this variation, the exercise is performed while standing, which requires more balance and engages the core muscles.", + "Alternating Arnold Press: This variation involves alternating between lifting the right and left dumbbells, which can help to improve coordination and balance.", + "Incline Arnold Press: This variation is performed on an incline bench, which targets the shoulder muscles from a different angle and can help to increase the range of motion." + ], + "relatedExerciseIds": [ + "exr_41n2hqBuTxvTWdaR", + "exr_41n2hHvaoaxzofoC", + "exr_41n2hzHyacL21TgE", + "exr_41n2hrbvL2DyjNkU", + "exr_41n2hHg8saAfvZSn", + "exr_41n2hgwk2tTmMCiB", + "exr_41n2hrC68sfKX8jC", + "exr_41n2hrF9tpS3TzMk", + "exr_41n2hnJphf3J99Vn", + "exr_41n2hGoCsXngMeQC" + ] + }, + { + "exerciseId": "exr_41n2hmvGdVRvvnNY", + "name": "Pike Push up ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/NPtWT9FuRZ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/G9oHSQmo6c.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/NPtWT9FuRZ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/QLpQtt6343.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/5ee8opd7tD.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR CLAVICULAR HEAD", + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "LATERAL DELTOID", + "SERRATUS ANTERIOR", + "ANTERIOR DELTOID", + "TRICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/db52igZ/41n2hmvGdVRvvnNY__Pike-Push-up-(on-Bench)-(VERSION-2)_Chest.mp4", + "keywords": [ + "Pike Push Up Workout", + "Bodyweight Chest Exercise", + "Pike Push Up Tutorial", + "Home Chest Workout", + "No Equipment Chest Exercise", + "Pike Push Up Benefits", + "How to do Pike Push Ups", + "Bodyweight Fitness Routine", + "Chest Strengthening Exercises", + "Advanced Bodyweight Exercise" + ], + "overview": "The Pike Push Up is an upper body exercise that primarily targets the shoulders, chest, and upper back, offering a higher intensity workout than regular push ups. It's suitable for individuals at an intermediate fitness level who are looking to enhance their strength, flexibility, and muscle definition. Someone would want to do it because it not only improves physical strength but also enhances core stability and balance, without requiring any gym equipment.", + "instructions": [ + "Lift your hips and push your body back into a downward dog yoga position, where your body forms an inverted V shape, with your head between your shoulders.", + "Lower your upper body towards the ground by bending your elbows, keeping your head down and your hips high, until your head nearly touches the floor.", + "Push your body back up to the starting position, extending your elbows and using your shoulders and upper body strength.", + "Repeat the exercise for your desired number of repetitions, ensuring to maintain the correct form throughout." + ], + "exerciseTips": [ + "Avoid Hyperextension: A common mistake is to hyperextend the elbows when pushing back up. This can lead to strain or injury. Make sure to keep a slight bend in your elbows even at the top of the movement.", + "Head Position: Make sure your head is in a neutral position during the exercise. Avoid straining your neck by looking forward or tucking your chin into your chest. Instead, focus your gaze slightly ahead of your hands on the floor.", + "Controlled Movement: It's essential to perform each rep with control, lowering" + ], + "variations": [ + "One-Leg Pike Push-Up: This variation requires you to lift one leg off the ground while performing the push-up, challenging your balance and core strength.", + "Wide-Hand Pike Push-Up: In this variation, your hands are placed wider than shoulder-width apart, which targets your chest and shoulders to a greater extent.", + "Close-Hand Pike Push-Up: This variation involves placing your hands closer together, which increases the focus on your triceps and shoulders.", + "Pike Push-Up with Sliders: For this variation, you'll need a pair of sliders or towels. Place your feet on the sliders and slide back and forth as you perform the push-up, increasing the challenge to your core and upper body." + ], + "relatedExerciseIds": [ + "exr_41n2hYqXyCN2J8bo", + "exr_41n2hGUso7JFmuYR", + "exr_41n2hgpsLEy9h2cM", + "exr_41n2hVVjksUqMkeS", + "exr_41n2hKNAJK7irMJY", + "exr_41n2hZQ1yPVGNnWW", + "exr_41n2hgKXPDR2U3u9", + "exr_41n2hYZ6LrFfUzLw", + "exr_41n2hkDh1eLdSnRD", + "exr_41n2hodp8w3N4wZK" + ] + }, + { + "exerciseId": "exr_41n2hMydkzFvswVX", + "name": "Side Two Front Toe Touching ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/jJOZ9F9HyC.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/D8wm2md4Fl.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/jJOZ9F9HyC.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/NdXRGk7o6X.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/ky5Q6ClWQ1.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTINEUS", + "SERRATUS ANTE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/hPhAojN/41n2hMydkzFvswVX__Side-Two-Front-Toe-Touching-(female).mp4", + "keywords": [ + "Body weight exercise for back", + "Side Two Front Toe Touching workout", + "Waist toning exercises", + "Hips strengthening workout", + "Back stretching exercises", + "Body weight workout for hips and waist", + "Side Two Front Toe Touching routine", + "Waist and back exercises", + "Body weight exercises for hips", + "Toe touching exercises for back and waist." + ], + "overview": "Side Two Front Toe Touching is a versatile exercise that enhances flexibility, promotes balance, and strengthens the core. It's an ideal workout for individuals of all fitness levels, particularly those looking to improve their lower body strength and flexibility. By incorporating this exercise into your routine, you can enhance your athletic performance, improve posture, and reduce the risk of injuries related to inflexibility.", + "instructions": [ + "Shift your weight to your right foot and lift your left leg to the side while keeping your leg straight.", + "Lean your torso to the left and reach your right hand down to touch your left foot, keeping your left hand raised.", + "Return to the upright position and repeat the movement on the other side, this time lifting your right leg and reaching down with your left hand.", + "Continue alternating sides for your desired number of repetitions, ensuring to keep your back straight and your movements controlled throughout the exercise." + ], + "exerciseTips": [ + "Maintain Correct Posture: To perform this exercise effectively, you need to maintain a straight back and avoid rounding your shoulders. This not only helps to engage the right muscles but also reduces the risk of strain or injury. A common mistake is to hunch or round the back to reach the toes. Instead, focus on keeping your back straight and bending from the hips.", + "Engage your Core: The Side Two Front Toe Touching is not just about touching your toes; it's also about engaging your core muscles. By engaging your core, you can maintain better balance and stability during the exercise, and you also work your" + ], + "variations": [ + "The Seated Forward Bend Variation has you sitting on the ground with your legs extended in front of you, then bending at the waist to reach towards your toes.", + "The Single-Leg Toe Touch Variation involves standing on one leg while lifting the other out in front of you and reaching towards the toes of the lifted leg.", + "The Wide-Legged Forward Bend Variation requires you to stand with your legs wide apart, then bend at the waist to touch the toes of each foot alternately.", + "The Pyramid Pose Variation is a yoga pose where you stand with one foot in front of the other, then bend at the waist to touch the toes of the front foot." + ], + "relatedExerciseIds": [ + "exr_41n2hkknYAEEE3tc", + "exr_41n2hw1QspZ6uXoW", + "exr_41n2hYWXejezzLjv", + "exr_41n2hcCMN6f2LNKG", + "exr_41n2hKZmyYXB2UL4", + "exr_41n2hQeNyCnt3uFh", + "exr_41n2hUJNPAuUdoK7", + "exr_41n2hfnnXz9shkBi", + "exr_41n2hpJxS5VQKtBL", + "exr_41n2hv1Z4GJ9e9Ts" + ] + }, + { + "exerciseId": "exr_41n2hMZCmZBvQApL", + "name": "Hanging Straight Leg Raise ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/RAFQMtW2iL.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Gwz8cWg58B.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/RAFQMtW2iL.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YiGjFy2OAc.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/hQcpEv6e9U.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "SERRATUS ANTE" + ], + "secondaryMuscles": [ + "TENSOR FASCIAE LATAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/tICSJgV/41n2hMZCmZBvQApL__Hanging-Straight-Leg-Raise-(female)_Hips.mp4", + "keywords": [ + "Body weight hip exercise", + "Waist toning workouts", + "Hanging leg raises", + "Core strengthening exercises", + "Lower body workouts", + "Bodyweight exercises for hips", + "Hanging straight leg lift", + "Abdominal muscle workouts", + "Waist slimming exercises", + "Fitness routines for lower body" + ], + "overview": "The Hanging Straight Leg Raise is a dynamic core exercise that primarily targets the abdominal and hip flexor muscles, enhancing core strength and stability. It is suitable for people of all fitness levels, from beginners to advanced athletes, as it can be modified to match individual fitness abilities. Individuals would want to incorporate this exercise into their routine to improve their overall balance, posture, athletic performance, and to help prevent lower back pain.", + "instructions": [ + "Keeping your legs straight and together, raise them up in front of you until they are parallel to the ground, or as high as you can comfortably go.", + "Hold this position for a few seconds, making sure to engage your abdominal muscles.", + "Slowly lower your legs back down to the starting position, maintaining control to avoid swinging.", + "Repeat this process for your desired number of repetitions, ensuring to keep your core engaged throughout the exercise." + ], + "exerciseTips": [ + "Breathe Properly: Breathing is crucial when performing any exercise. Inhale as you lower your legs and exhale as you lift them. This will help engage your abdominal muscles more effectively.", + "Keep Your Movements Controlled: Avoid rushing through the exercise. The key to getting the most out of the Hanging Straight Leg Raise is to perform it slowly and with control. This will engage your muscles more effectively and reduce the risk of injury.", + "Don't Overarch Your Back: Overarching your back can put unnecessary strain on your spine and lead to injury. Instead, aim to keep your back in a neutral position throughout the exercise.", + "" + ], + "variations": [ + "Hanging Oblique Knee Raise: Instead of lifting the legs straight up, you lift them to the side, targeting the oblique muscles.", + "Weighted Hanging Leg Raise: Adding ankle weights or holding a medicine ball between your feet can increase the intensity of the exercise.", + "Hanging Windshield Wipers: This advanced variation involves swinging your legs from side to side in a windshield wiper motion, challenging your core stability and oblique muscles.", + "Hanging Straight Leg Hip Raise: In this variation, you lift your legs straight up until your body forms a 90-degree angle, then push your hips up towards the ceiling, targeting the lower abs." + ], + "relatedExerciseIds": [ + "exr_41n2hHxwKs7pPH4a", + "exr_41n2hKoQnnSRPZrE", + "exr_41n2hupSbcVD2EmF", + "exr_41n2hvfokpGqHUFx", + "exr_41n2hpFsM5LCD4KM", + "exr_41n2hw6VZLXSBoHW", + "exr_41n2hYHdnXauMhZ7", + "exr_41n2hNCTCWtWAqzH", + "exr_41n2hpnMgqtP2HuR", + "exr_41n2hyxVB3r1ofGj" + ] + }, + { + "exerciseId": "exr_41n2hn2kPMag9WCf", + "name": "Cable Seated Neck Extension ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/iqDuGsnDUE.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/CelgOmD3gK.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/iqDuGsnDUE.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/1vHStH5ELL.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/snNCVrkzH8.jpg" + }, + "equipments": [ + "CABLE" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/jRTrvu1/41n2hn2kPMag9WCf__Cable-Seated-Neck-Extension-(with-head-harness)_Neck.mp4", + "keywords": [ + "Cable Neck Extension workout", + "Neck strengthening exercises with cable", + "Cable Seated Neck Extension technique", + "How to do Cable Seated Neck Extension", + "Cable workouts for neck muscles", + "Improving neck strength with cable exercises", + "Cable Seated Neck Extension tutorial", + "Gym exercises for neck using cable", + "Cable Seated Neck Extension demonstration", + "Neck muscle building with cable" + ], + "overview": "The Cable Seated Neck Extension is a targeted exercise designed to strengthen the neck muscles, especially the posterior neck muscles, improving posture and reducing the risk of neck injuries. This exercise is particularly beneficial for athletes, like wrestlers or boxers, who require strong neck muscles, but it can also be beneficial for office workers or anyone prone to neck strain due to prolonged periods of sitting or looking at screens. Incorporating Cable Seated Neck Extensions into a workout routine can help enhance overall neck strength and flexibility, potentially improving performance in sports and daily activities, and reducing discomfort associated with poor posture.", + "instructions": [ + "Sit on a bench with your back to the cable machine, holding the ends of the rope handle in each hand, and position your hands at the base of your neck.", + "Keep your back straight and your head facing forward, then slowly extend your neck backward, pulling the rope upward until you feel a stretch in your neck muscles.", + "Pause for a moment at the top of the extension, then slowly return to the starting position, making sure to maintain control throughout the movement.", + "Repeat this exercise for your desired number of repetitions, ensuring you keep your movements slow and controlled to avoid injury." + ], + "exerciseTips": [ + "Proper Grip: Hold the rope attachment with both hands behind your head. Your palms should be facing towards each other and your fingers should be interlocked. Avoid holding the rope too tightly as this could cause unnecessary tension in your hands and arms.", + "Controlled Movement: The movement should be slow and controlled. Extend your neck backwards, using the muscles at the back of your neck to pull the weight. Avoid jerking or using momentum to lift the weight, as this could lead to injury.", + "Range of Motion: Make sure to fully extend your neck without going beyond your comfortable range of motion. Avoid overextending as this could lead to strain or injury.", + "Breathing: Breathe" + ], + "variations": [ + "Resistance Band Seated Neck Extension: This variation uses a resistance band instead of a cable, providing a different type of tension and resistance for the exercise.", + "Standing Cable Neck Extension: This variation is performed standing up rather than seated, which can engage different muscles and offer a different range of motion.", + "Smith Machine Seated Neck Extension: This variation uses a Smith machine instead of a cable machine, which can provide more stability and control during the exercise.", + "Plate Loaded Seated Neck Extension: This variation involves using a plate-loaded machine or free weight plates, which can be adjusted to better suit your strength level." + ], + "relatedExerciseIds": [ + "exr_41n2hUDuvCas2EB3", + "exr_41n2ho1c3F2tAVTX", + "exr_41n2hS82SGVvvCFo", + "exr_41n2hRmyVXe2yocH", + "exr_41n2hkBPnYcfY7SH", + "exr_41n2hxAt538xTvQt", + "exr_41n2hnWq9SDvyZYM", + "exr_41n2hVztFo2z8eXy", + "exr_41n2hRgkFgHRzZRC", + "exr_41n2hq77S7Bpf915" + ] + }, + { + "exerciseId": "exr_41n2hN468sP27Sac", + "name": "Jump Rope", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/O0qDWx1dPm.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/9VCHvgVORv.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/O0qDWx1dPm.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YUF7OtkNKg.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/qnLbZOe97X.jpg" + }, + "equipments": [ + "ROPE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "HAMSTRINGS", + "GLUTEUS MAXIMUS", + "SARTORIUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Pq3UCOi/41n2hN468sP27Sac__Jump-Rope-(female)_Cardio_.mp4", + "keywords": [ + "Cardio Jump Rope Workout", + "Rope Skipping Exercise", + "High-Intensity Jump Rope Training", + "Cardiovascular Health with Jump Rope", + "Jump Rope Fitness Routine", + "Full Body Workout with Jump Rope", + "Jump Rope for Heart Health", + "Strength Training with Jump Rope", + "Effective Jump Rope Exercises", + "Burning Calories with Jump Rope" + ], + "overview": "Jump Rope is a versatile, full-body workout that enhances cardiovascular health, improves coordination, and aids in weight loss. It's an ideal exercise for individuals of all fitness levels, from beginners to athletes, due to its adaptability and varying intensity levels. People engage in Jump Rope as it's cost-effective, portable and can be performed virtually anywhere, making it a convenient choice for those seeking an effective and efficient workout.", + "instructions": [ + "Start by holding the handles of the jump rope at waist height, with your elbows close to your body and your wrists slightly above your waist.", + "Begin to swing the rope over your head, using your wrists and forearms to generate the motion rather than your entire arms.", + "As the rope approaches your feet, jump off the ground using both feet at the same time, just high enough to allow the rope to pass underneath.", + "Continue the motion, jumping each time the rope comes around, and aim to maintain a steady rhythm for the duration of your workout." + ], + "exerciseTips": [ + "Correct Form: Your elbows should be close to your ribs, hands slightly above your waistline, and you should slightly lean forward while jumping. Avoid jumping too high or kicking your feet back. This not only wastes energy but can also increase your risk of injury.", + "Start Slowly: If you're a beginner, it's important not to rush. Start with a basic jump and gradually incorporate different styles as you get more comfortable. Trying to perform complex jumps right off the bat can lead to injuries and discouragement.", + "Warm-up and Cool-down: Like any other exercise, it's crucial to warm up your body before you start jumping" + ], + "variations": [ + "Criss-Cross Jump Rope: This involves crossing the arms at the elbows on the downward swing of the rope.", + "Single Leg Jump Rope: In this variation, you hop on one leg while the other is raised off the ground.", + "High Knee Jump Rope: This requires you to lift your knees high up to your chest with each jump.", + "Side Swing Jump Rope: This involves swinging the rope to one side without jumping, then quickly swinging it back under your feet for a jump." + ], + "relatedExerciseIds": [ + "exr_41n2hxuzNyk5eGRX", + "exr_41n2hr7DY7RTx3Xs", + "exr_41n2hNPGC9oFGLyW", + "exr_41n2hSkPyFeiuM5Q", + "exr_41n2hGFondFYaj6s", + "exr_41n2hwXXMpfNF17J", + "exr_41n2hfEYBLmb1X3Y", + "exr_41n2hKZJhhtbpGMD", + "exr_41n2higuJ26QnWKr", + "exr_41n2hi6LhcrZBh7e" + ] + }, + { + "exerciseId": "exr_41n2hn8rpbYihzEW", + "name": "Romanian Deadlift", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/3wgSOkOkH5.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/D04e3dSK89.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/3wgSOkOkH5.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/CjUTbtGVpZ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/0DKONdLh4O.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "HAMSTRINGS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "QUADRICEPS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/sZiAup2/41n2hn8rpbYihzEW__Dumbbell-Romanian-Deadlift_Hips.mp4", + "keywords": [ + "Dumbbell Romanian Deadlift workout", + "Hip strengthening exercises with Dumbbell", + "Dumbbell RDL for hip muscles", + "Romanian Deadlift hip workout", + "Strengthening hips with Romanian Deadlift", + "Dumbbell exercise for hip muscles", + "Hip-focused Romanian Deadlift", + "Dumbbell Romanian Deadlift for hip strength", + "Romanian Deadlift training for hips", + "Hip targeting exercises with Dumbbell." + ], + "overview": "The Romanian Deadlift is a highly effective strength training exercise that primarily targets the muscles of your lower back, glutes, and hamstrings. It is suitable for both beginners and advanced fitness enthusiasts as it can be modified to fit individual strength and skill levels. People might choose to incorporate this exercise into their routine due to its ability to improve overall strength, enhance muscle definition, and boost athletic performance.", + "instructions": [ + "Keep your back straight and your shoulders back as you begin to bend at the hips, pushing them back while you lower the barbell along the front of your legs.", + "Continue lowering the barbell until it reaches mid-shin level, or until you feel a stretch in your hamstrings, making sure to keep the barbell close to your body throughout the movement.", + "After reaching this position, pause for a moment, and then slowly reverse the movement by driving your hips forward and standing back up to the starting position, squeezing your glutes at the top.", + "Remember to keep your core engaged and your back straight throughout the entire exercise to avoid injury." + ], + "exerciseTips": [ + "Maintain a Neutral Spine: One common mistake is rounding the back during the movement, which can lead to injury. Instead, keep your back straight and your core engaged throughout the exercise. Your shoulders should be back and down, not hunched.", + "Hinge at the Hips: The Romanian Deadlift is a hip-hinge movement, meaning the action comes from bending at the hips, not the waist. Push your hips back as you lower the weights towards the ground, keeping them close to your legs to avoid straining your lower back.", + "Don\u2019t Lock Your Knees: Another common mistake is to lock your knees during the exercise. Your" + ], + "variations": [ + "Dumbbell Romanian Deadlift: Instead of using a barbell, this variation utilizes dumbbells, allowing for a greater range of motion and targeting slightly different muscle groups.", + "Banded Romanian Deadlift: This variation incorporates a resistance band, which adds an extra level of challenge and helps to engage the glutes and hamstrings more effectively.", + "Deficit Romanian Deadlift: For this variation, you stand on a raised platform, which increases the range of motion and intensifies the stretch and engagement of the hamstrings.", + "Trap Bar Romanian Deadlift: This variation uses a trap bar instead of a standard barbell, which can be easier on the lower back and allows for a more neutral grip." + ], + "relatedExerciseIds": [ + "exr_41n2hqxV9YHN8SRE", + "exr_41n2ht4M6VatASeM", + "exr_41n2hxemCRnh3qzY", + "exr_41n2hHitkzn3vJj6", + "exr_41n2hXP5kHuAndaw", + "exr_41n2hXSYVwvP8V1m", + "exr_41n2hf3pjvn5ru6Z", + "exr_41n2hp3BptAS1Pu9", + "exr_41n2hLGstkoU4R13", + "exr_41n2hoMeAG4f2BQP" + ] + }, + { + "exerciseId": "exr_41n2hnAGfMhp95LQ", + "name": "Shoulder Tap Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/yNystoPkKh.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/7jzITpactH.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/yNystoPkKh.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/TorHUAHtcN.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/nhH5w13Kd0.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS", + "TRICEPS", + "CHEST", + "BICEPS" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "ANTERIOR DELTOID", + "RECTUS ABDOMINIS", + "SERRATUS ANTERIOR", + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [ + "TENSOR FASCIAE LATAE", + "WRIST FLEXORS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/sJ2rRbJ/41n2hnAGfMhp95LQ__Shoulder-Tap-Push-up_Plyometrics.mp4", + "keywords": [ + "Body weight exercises", + "Plyometric workouts", + "Shoulder Tap Push-up tutorial", + "How to do Shoulder Tap Push-ups", + "Exercises for upper body strength", + "Plyometric push-up variations", + "Bodyweight shoulder exercises", + "Shoulder Tap Push-up benefits", + "Advanced push-up techniques", + "No-equipment home workouts" + ], + "overview": "The Shoulder Tap Push-up is a dynamic exercise that strengthens the chest, arms, shoulders, and core, while also improving balance and coordination. It is ideal for individuals at an intermediate fitness level who are looking to add variety and challenge to their usual push-up routine. People may want to incorporate this exercise into their workout regimen to enhance upper body strength, boost core stability, and improve overall body control.", + "instructions": [ + "Lower your body towards the floor in a controlled manner as if you are performing a regular push-up, keeping your body in a straight line from head to heels.", + "As you push your body back up to the plank position, lift your right hand off the ground and tap your left shoulder.", + "Place your right hand back on the ground and then lower your body again for another push-up.", + "After pushing back up, lift your left hand off the ground and tap your right shoulder, completing one repetition. Repeat these steps for your desired number of reps." + ], + "exerciseTips": [ + "Controlled Movement: While performing the shoulder tap push-up, make sure to tap your shoulder gently with the opposite hand without twisting your hips. Many people make the mistake of rushing through the movement, but it's essential to maintain control throughout to engage the correct muscles and prevent injury.", + "Core Engagement: Engaging your core is key in this exercise. It helps stabilize your body and prevent your hips from swaying side to side. A common mistake is to neglect the core and focus only on the arm movement. This can lead to an ineffective workout and potential back injury.", + "Breathing Technique" + ], + "variations": [ + "The Decline Shoulder Tap Push-up is another variation where your feet are placed on an elevated surface, increasing the difficulty and targeting your upper chest and shoulders more.", + "The Single-Leg Shoulder Tap Push-up is a variation that involves lifting one leg off the ground while performing the exercise, which increases core engagement and balance requirements.", + "The Wide-Grip Shoulder Tap Push-up is a variation where your hands are placed wider than shoulder-width apart, emphasizing your chest muscles more.", + "The Narrow-Grip Shoulder Tap Push-up is another variation where your hands are placed closer together, focusing more on your triceps and shoulders." + ], + "relatedExerciseIds": [ + "exr_41n2hUVNhvcS73Dt", + "exr_41n2hTX5A3W9iQQm", + "exr_41n2hPNkeJc2fRyh", + "exr_41n2hjBTx7RJ67zc", + "exr_41n2hUvsdby53nWr", + "exr_41n2hntzpVH3UTtS", + "exr_41n2hVAZdjT7FcXH", + "exr_41n2hhAq2w5fGN9U", + "exr_41n2hwio5ECAfLuS", + "exr_41n2heJSYEx8Lx7h" + ] + }, + { + "exerciseId": "exr_41n2hnbt5GwwY7gr", + "name": "Diamond Push up ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/dK9YEfnDTi.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/drv8tum2im.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/dK9YEfnDTi.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/vdIWkEAYKD.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/DwOI3OGPxA.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/uzyMxXK/41n2hnbt5GwwY7gr__Diamond-Push-up-(female)_Upper-Arms.mp4", + "keywords": [ + "Diamond Push up workout", + "Bodyweight exercise for upper arms", + "Diamond Push up technique", + "How to do Diamond Push ups", + "Upper arm strengthening exercises", + "Bodyweight workout for triceps", + "Diamond Push up form guide", + "Diamond Push up benefits", + "Intense upper arm exercise", + "Home workout for arm muscles" + ], + "overview": "The Diamond Push Up is a challenging exercise that primarily targets the triceps, chest, and shoulders, enhancing upper body strength and muscle definition. This advanced variation of the traditional push-up is ideal for individuals who have mastered basic push-ups and are looking for a more intense workout. People might choose this exercise to improve their upper body strength, promote muscle growth, and enhance their overall fitness performance.", + "instructions": [ + "Lower your body by bending your elbows, keeping your back straight and your core engaged, until your chest is just above the floor.", + "Make sure your elbows are close to your body and not flaring out, this will ensure you are working your triceps and chest effectively.", + "Push your body back up to the starting position, keeping your body straight and maintaining the diamond shape with your hands.", + "Repeat this movement for your desired number of repetitions, making sure to keep your form correct throughout the exercise." + ], + "exerciseTips": [ + "Maintain Body Alignment: Keep your body in a straight line from your head to your heels. Avoid letting your hips sag or your butt stick up in the air, as this can place undue stress on your lower back and shoulders. A common mistake is to forget about the lower body and allow it to sag or pike, which can lead to poor form and potential injury.", + "Control Your Movement: Lower your body slowly and push back up with control. Avoid rushing the movement or using momentum to push yourself back up. This is a common mistake that can lead to injury and reduces the effectiveness of the exercise" + ], + "variations": [ + "Close Grip Push Up: In this variation, your hands are placed closer together than the standard push up, targeting your triceps.", + "Decline Push Up: This requires your feet to be elevated, increasing the difficulty and focusing more on the upper chest and shoulders.", + "Incline Push Up: Your hands are elevated in this variation, making it slightly easier and focusing on the lower chest muscles.", + "Spiderman Push Up: This advanced variation involves bringing your knee to your elbow during each rep, adding a core workout to the standard push up." + ], + "relatedExerciseIds": [ + "exr_41n2hy8pKXtzuBh8", + "exr_41n2hfXZgXrogSWM", + "exr_41n2hU3XPwUFSpkC", + "exr_41n2hWKDGK5m1CvK", + "exr_41n2hLbzU4AWXvjB", + "exr_41n2hek6i3exMARx", + "exr_41n2hHUUzCXnAew8", + "exr_41n2hkiuNqBTZgZH", + "exr_41n2hqw5LsDpeE2i", + "exr_41n2hoifHqpb7WK9" + ] + }, + { + "exerciseId": "exr_41n2hNCTCWtWAqzH", + "name": "Cow Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/YcY5WSzgPD.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/4mbpNijZYP.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/YcY5WSzgPD.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/yh787IeFVf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/B8toFll1ld.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "TRAPEZIUS UPPER FIBERS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/zTlotpB/41n2hNCTCWtWAqzH__Cow-Stretch_Waist_.mp4", + "keywords": [ + "Cow Stretch exercise", + "Body weight exercises for hips", + "Waist targeting workouts", + "Cow Pose stretch", + "Bodyweight hip exercises", + "Cow Stretch for waist slimming", + "Home exercises for hips and waist", + "Cow Stretch yoga pose", + "Non-equipment hip exercises", + "Cow Stretching exercise for flexibility." + ], + "overview": "The Cow Stretch is a simple yet effective yoga exercise that improves spinal flexibility and abdominal strength. It's suitable for individuals of all fitness levels, including beginners, and can be particularly beneficial for those spending long hours in a seated position. People would want to perform this exercise to alleviate back tension, improve posture, and enhance overall body awareness.", + "instructions": [ + "Slowly inhale and as you do, drop your belly towards the mat, lifting your chin and chest to gaze up towards the ceiling. This is the 'cow' part of the stretch.", + "Hold this position for a few seconds, making sure to keep your shoulders away from your ears to avoid tension.", + "As you exhale, return to the neutral, tabletop position.", + "Repeat this exercise for several rounds, matching your movements with your breath for a fluid and calming exercise." + ], + "exerciseTips": [ + "Engage Your Core: Engage your abdominal muscles as you perform the cow stretch. This helps to protect your lower back and also enhances the stretch in your upper back and neck. A common mistake is to let the belly drop towards the floor without engaging the core, which can cause lower back pain.", + "Breathing: Inhale as you drop your belly towards the mat, lifting your chin and chest to look up towards the ceiling. Exhale as you draw your belly to your spine and round your back towards the ceiling. The breath should guide the movement, not the other way around. A common mistake is to hold the breath or to breathe in and out too quickly.", + "Avoid" + ], + "variations": [ + "The Cat-Cow with a Twist variation involves adding a twist to the traditional Cow Stretch, where you reach one arm up to the sky and then thread it under your body.", + "The Thread the Needle Pose is another variation where, while in the Cow Stretch, you thread one arm under the other, resting your shoulder and cheek on the mat, providing a deeper stretch for the shoulders.", + "The Seated Cat-Cow Stretch is a variation that can be done while sitting on a chair, making it accessible for people who have difficulty getting down on the floor.", + "The Child's Pose to Cow Stretch variation involves moving from the Child's Pose into the Cow Stretch, offering a gentle flow between two poses and providing a deeper stretch for the back and hips." + ], + "relatedExerciseIds": [ + "exr_41n2hYHdnXauMhZ7", + "exr_41n2hMZCmZBvQApL", + "exr_41n2hHxwKs7pPH4a", + "exr_41n2hKoQnnSRPZrE", + "exr_41n2hupSbcVD2EmF", + "exr_41n2hvfokpGqHUFx", + "exr_41n2hpFsM5LCD4KM", + "exr_41n2hw6VZLXSBoHW", + "exr_41n2hpnMgqtP2HuR", + "exr_41n2hyxVB3r1ofGj" + ] + }, + { + "exerciseId": "exr_41n2hndkoGHD1ogh", + "name": "Triceps Dip", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/MDpZM9TtVE.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/As8UrKflK2.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/MDpZM9TtVE.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YBtQbgRYtU.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/asayazb2jX.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "PECTORALIS MAJOR STERNAL HEAD", + "LATISSIMUS DORSI", + "LEVATOR SCAPULAE", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/9MRTKkd/41n2hndkoGHD1ogh__Triceps-Dip_Upper-Arms_.mp4", + "keywords": [ + "Bodyweight triceps workout", + "Triceps dip exercise", + "Upper arm workouts", + "Bodyweight exercises for arms", + "Strength training for triceps", + "Home workout for upper arms", + "Triceps dip technique", + "Improving arm strength with dips", + "Triceps muscle workout", + "Bodyweight exercise for arm toning" + ], + "overview": "The Triceps Dip is a powerful exercise that targets and strengthens your triceps, shoulders, and chest, enhancing overall upper body strength. It is ideal for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's ability. People would want to do this exercise not only to build muscle and improve upper body strength, but also to increase stability, functional fitness, and promote better posture.", + "instructions": [ + "Place your hands shoulder-width apart on the bench or chair, extend your legs out in front of you, and move your body forward so that your back is just in front of the bench.", + "Slowly lower your body by bending your elbows until they form a 90-degree angle, ensuring your back is close to the bench.", + "Once you reach the bottom of the movement, push your body back up using your triceps to bring your body back to the starting position.", + "Repeat this movement for your desired number of repetitions, ensuring to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Lowering Your Body: Bend your elbows to slowly lower your body towards the floor until your elbows are at a 90-degree angle. Ensure your back is close to the bench throughout this movement. Common Mistake: Some people tend to move their body too far away from the bench, which puts unnecessary strain on the shoulders.", + "Maintaining Form: Keep your core engaged and your shoulders down and back during the exercise. This helps to maintain proper form and targets the triceps more effectively." + ], + "variations": [ + "Straight Bar Dips: This is done using a straight bar, where you lower your body until your arms are at a 90-degree angle, then push back up.", + "Ring Dips: This variation is performed on gymnastic rings, which adds an element of instability and requires more strength and balance.", + "Weighted Dips: In this variation, additional weights are used to increase resistance and make the exercise more challenging.", + "Single Leg Dips: This variation involves lifting one leg off the ground while performing the dip, which makes the exercise more challenging and also engages the core." + ], + "relatedExerciseIds": [ + "exr_41n2hHH9bNfi98YU", + "exr_41n2hoFGGwZDNFT1", + "exr_41n2hadQgEEX8wDN", + "exr_41n2hj9BnSmUu3Eo", + "exr_41n2hNJoa8pZ5XSy", + "exr_41n2hm6ArroHDETJ", + "exr_41n2hGVp2iKNQAda", + "exr_41n2hHPJc5GY5LBZ", + "exr_41n2hVcuaY9F3ukX", + "exr_41n2hHru39AiA5Dd" + ] + }, + { + "exerciseId": "exr_41n2hNfaYkEKLQHK", + "name": "Elevanted Push-Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/6ZttyVFvT1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/FQTLQCrxEP.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/6ZttyVFvT1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/OdtdUzFMUh.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/PP1zA78TdO.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/cf8jOJT/41n2hNfaYkEKLQHK__Elevanted-Push-Up_Chest.mp4", + "keywords": [ + "Elevated Push-Up workout", + "Bodyweight chest exercises", + "Elevated Push-Up for chest", + "Push-Up variations", + "Bodyweight fitness routines", + "Home workouts for chest", + "Push-Up exercises at home", + "Advanced push-up techniques", + "Upper body strength exercises", + "Bodyweight chest strengthening." + ], + "overview": "The Elevated Push-Up is an advanced upper body exercise that targets the chest, shoulders, triceps, and core muscles, enhancing strength and endurance. It's suitable for individuals who already have a basic fitness level and are looking to intensify their workout routine. Someone would want to do this exercise to challenge their strength, improve muscle tone, and boost overall body stability.", + "instructions": [ + "Extend your legs behind you, with your toes on the ground, so your body is in a straight line from your head to your heels.", + "Lower your body towards the elevated surface by bending your elbows until your chest nearly touches the surface.", + "Push your body back up to the starting position by straightening your arms, making sure to keep your body straight and your core engaged throughout the movement.", + "Repeat the exercise for your desired number of repetitions, ensuring to maintain proper form throughout." + ], + "exerciseTips": [ + "Maintain Core Stability: Engage your core throughout the entire movement. This will help to maintain proper form and protect your lower back. Mistake to avoid: Do not let your hips sag or your back arch during the exercise, as this can lead to lower back injuries.", + "Controlled Movement: Lower your body until your chest nearly touches the bench. Push your body back up to the starting position. Make sure to perform this movement in a controlled manner to avoid injury and to maximize the effectiveness of the exercise. Mistake to avoid: Do not drop your body quickly or bounce at the" + ], + "variations": [ + "The Diamond Push-Up is another variation, where you bring your hands together to form a diamond shape, targeting more of your triceps.", + "The Wide Grip Push-Up is a variation where you place your hands wider than shoulder-width apart, emphasizing your chest muscles.", + "Another variation is the Spiderman Push-Up, where you bring your knee to your elbow during each rep, engaging your core.", + "Lastly, the One-Arm Push-Up is a challenging variation where you perform the exercise with only one arm, greatly increasing the difficulty and engaging your core more." + ], + "relatedExerciseIds": [ + "exr_41n2hdLLrfSoZkD5", + "exr_41n2hqpz42LwLYmo", + "exr_41n2hyiA6KFP7oe8", + "exr_41n2hoJYuUCusuPF", + "exr_41n2hMTuWaJXqDCa", + "exr_41n2hjCykucuGqBS", + "exr_41n2hV79fHH3H9ML", + "exr_41n2hVnfNMgATize", + "exr_41n2hnVUkTqJLuPx", + "exr_41n2hrUhCsCRC2yN" + ] + }, + { + "exerciseId": "exr_41n2hnFD2bT6sruf", + "name": "Sliding Floor Bridge Curl on Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/f1c1Qr2316.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/tg5iRb5vqI.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/f1c1Qr2316.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/yRdFp3h136.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/yafdTGWoVU.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HAMSTRINGS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "HAMSTRINGS", + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/UintDRh/41n2hnFD2bT6sruf__Sliding-Floor-Bridge-Curl-on-Towel_Thighs.mp4", + "keywords": [ + "Body weight hamstring exercise", + "Sliding floor bridge curl", + "Towel workout for thighs", + "Hamstring strengthening exercises", + "Bodyweight thigh workout", + "Home workout for hamstrings", + "No-equipment hamstring exercises", + "Sliding bridge curl on towel", + "Floor exercises for thigh toning", + "Bodyweight exercises for strong hamstrings." + ], + "overview": "The Sliding Floor Bridge Curl on Towel is a dynamic exercise that primarily targets the hamstrings, glutes, and core, providing an effective way to strengthen and tone these areas. This exercise is suitable for individuals of all fitness levels who wish to improve their lower body strength, stability, and flexibility. People would want to perform this exercise because it not only enhances muscle tone and definition, but also improves overall balance and posture, contributing to better physical performance in day-to-day activities and sports.", + "instructions": [ + "Push your hips upward into a bridge position, keeping your upper back and shoulders on the ground, and your hands by your sides.", + "Slowly slide your feet away from your body using the towel, extending your legs fully while keeping your hips elevated.", + "After fully extending your legs, slowly pull your feet back towards your body, using your hamstrings and glutes to pull while maintaining the bridge position.", + "Lower your hips back to the floor to complete one repetition, then repeat this process for the desired number of repetitions." + ], + "exerciseTips": [ + "Engage Your Core: Before you start the exercise, make sure to engage your core. This means tightening your abdominal muscles as if you were about to be punched in the stomach. This will help to stabilize your body and protect your lower back during the exercise. A common mistake is to let the stomach relax, which can lead to lower back strain.", + "Smooth Movement: The movement should be slow and controlled. As you slide your feet away from your body, your hips should lower" + ], + "variations": [ + "Sliding Floor Bridge Curl on Towel with Resistance Band: Adding a resistance band to the exercise can increase the intensity and work the muscles harder.", + "Sliding Floor Bridge Curl on Towel with Weighted Ankles: You can add ankle weights to increase the difficulty level and enhance muscle toning and strength.", + "Sliding Floor Bridge Curl on Towel with Stability Ball: Instead of a towel, use a stability ball for this variation. This will not only engage your hamstrings but also improve your balance and stability.", + "Sliding Floor Bridge Curl on Towel with Elevated Feet: Elevating your feet during the exercise will increase the intensity, making it more challenging and effective for your glutes and hamstrings." + ], + "relatedExerciseIds": [ + "exr_41n2hUfJFhaZRgFX", + "exr_41n2hgVcPtubq7WG", + "exr_41n2hkW7vE9HqgsA", + "exr_41n2hafnkNsM1R2r", + "exr_41n2hcDXFbtWCcbq", + "exr_41n2hNESNATNVCRT", + "exr_41n2hHDfNuArHGsS", + "exr_41n2hUPXsbLtFeCg", + "exr_41n2hntozfG4DqUv", + "exr_41n2hMvDESriFPoM" + ] + }, + { + "exerciseId": "exr_41n2hNifNwh2tbR2", + "name": "Ankle - Dorsal Flexion - Articulations", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/hdWEccGhnn.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/SxCkXsTtBw.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/hdWEccGhnn.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/LkZ6XO1KcG.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/OQnLhfFae9.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TIBIALIS ANTERIOR" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/BprVYzL/41n2hNifNwh2tbR2__Ankle---Dorsal-Flexion.mp4", + "keywords": [ + "Bodyweight calf exercise", + "Ankle Dorsal Flexion workout", + "Articulation exercises for ankles", + "Dorsal Flexion for calf muscles", + "Bodyweight exercises for calves", + "Ankle articulation workout", + "Dorsal Flexion ankle exercise", + "Calves strengthening with body weight", + "Bodyweight workout for ankle flexibility", + "Ankle Dorsal Flexion technique." + ], + "overview": "The Ankle - Dorsal Flexion - Articulations exercise is a targeted workout that enhances ankle mobility, strength, and overall foot health. It is ideal for athletes, seniors, or anyone needing to improve their foot flexibility or rehabilitate from ankle injuries. This exercise is beneficial as it can help improve balance, reduce the risk of falls, and enhance performance in sports and daily activities.", + "instructions": [ + "Slowly lift the front part of your foot off the ground, keeping your heel in place, this movement should come from your ankle.", + "Hold this position for a few seconds, feeling the stretch in your calf and the back of your ankle.", + "Slowly lower your foot back to the ground, returning to the starting position.", + "Repeat this exercise 10-15 times, then switch to the other foot and perform the same number of repetitions." + ], + "exerciseTips": [ + "Correct Positioning: Make sure to position your foot correctly. Your heel should be firmly on the ground, and your toes should be pointing upwards. Avoid any sideways movement as it can lead to ankle sprains.", + "Controlled Movements: The most common mistake is to rush through the exercise. It's essential to perform each movement slowly and with control. Rapid or jerky movements can lead to injuries.", + "Use of Props: If you're having trouble performing the exercise, consider using a towel or resistance band. Place the prop around the ball of your foot and gently pull towards you to help with the upward movement.", + "Regular Breaks: Don't overdo it. If you feel any pain or discomfort, stop the exercise immediately. It" + ], + "variations": [ + "Ankle Dorsiflexion with Eversion: In this variation, the foot is moved upwards while the sole of the foot is turned outward.", + "Seated Ankle Dorsiflexion: This version of the exercise is performed while sitting, often with a resistance band around the foot for added tension.", + "Weighted Ankle Dorsiflexion: This variation involves adding weight (like a dumbbell or ankle weight) to increase the challenge and build strength.", + "Bilateral Ankle Dorsiflexion: This involves performing the dorsiflexion movement with both ankles at the same time, which can help maintain balance and symmetry in strength and flexibility." + ], + "relatedExerciseIds": [ + "exr_41n2he2doZNpmXkX", + "exr_41n2hpjzFUGy6yTP", + "exr_41n2hLx2rvhz95GC", + "exr_41n2hKTDZRs17Mry", + "exr_41n2havo95Y2QpkW", + "exr_41n2ht26JzQuZekH", + "exr_41n2hH5vCci792aS", + "exr_41n2hk3YSCjnZ9um", + "exr_41n2hnx1hnDdketU", + "exr_41n2hGD4omjWVnbS" + ] + }, + { + "exerciseId": "exr_41n2hNjcmNgtPJ1H", + "name": "Bodyweight Rear Lunge", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/SmhYqZUV9x.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Knkz00h7Y2.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/SmhYqZUV9x.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/eFH0ExMIkT.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/FtRiW2adFu.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/4uTBU4U/41n2hNjcmNgtPJ1H__Bodyweight-Rear-Lunge_Thighs.mp4", + "keywords": [ + "Bodyweight leg exercise", + "Rear Lunge workout", + "Quadriceps strengthening exercises", + "Thigh toning workouts", + "Bodyweight exercises for thighs", + "No-equipment lunge exercise", + "Home workout for quadriceps", + "Bodyweight Rear Lunge tutorial", + "Bodyweight exercises for leg muscles", + "Rear Lunge bodyweight fitness routine" + ], + "overview": "The Bodyweight Rear Lunge is a versatile lower body exercise that strengthens your glutes, quads, and hamstrings while improving balance and coordination. It's suitable for individuals of all fitness levels, from beginners to advanced athletes, as it can be modified to match one's abilities. This exercise is a must-do for those seeking to enhance lower body strength, boost athletic performance, and increase overall body stability without needing any gym equipment.", + "instructions": [ + "Take a step back with your right foot, keeping your left foot in place.", + "Lower your body until your left thigh is parallel to the ground and your right knee is hovering just above the floor, ensuring your left knee is directly above your left ankle.", + "Push off your right foot and return to the starting position.", + "Repeat the process with your left leg stepping back, and continue to alternate legs for the duration of your workout." + ], + "exerciseTips": [ + "Core Engagement: Engage your core throughout the exercise. This will help maintain balance and stability, and also protect your lower back from strain. It's a common mistake to let your core relax, causing a bend or arch in your back, which can lead to injury.", + "Avoid Leaning Forward: One common mistake is to lean forward during the lunge. This can put unnecessary strain on your knees and back. Keep your body upright and your shoulders back to avoid this.", + "Don't Rush: Perform the" + ], + "variations": [ + "Rear Lunge with Twist: This variation adds a torso twist to the rear lunge, which can help engage and strengthen the core muscles.", + "Jumping Rear Lunges: This variation adds a plyometric element to the exercise, where you jump to switch your feet instead of stepping back into the lunge.", + "Rear Lunge with Knee Lift: In this variation, you add a knee lift at the end of the lunge, which can help improve balance and coordination.", + "Rear Lunge with Dumbbells: This variation incorporates dumbbells into the exercise, which can help increase the intensity and work the upper body along with the lower body." + ], + "relatedExerciseIds": [ + "exr_41n2hbdZww1thMKz", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hd78zujKUEWK", + "exr_41n2hvkiECv8grsi", + "exr_41n2homrPqqs8coG", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4" + ] + }, + { + "exerciseId": "exr_41n2hnougzKKhhqu", + "name": "Butterfly Yoga Pose", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/onjy3jQNg6.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/CTRqz8tW71.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/onjy3jQNg6.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/QrAqudr1MY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QFytR215Qs.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SARTORIUS", + "BRACHIALIS" + ], + "secondaryMuscles": [ + "PECTINEUS", + "BICEPS BRACHII", + "ADDUCTOR LONGUS", + "ADDUCTOR BREVIS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/aWCYjFK/41n2hnougzKKhhqu__Butterfly-Yoga-Pose_Thighs.mp4", + "keywords": [ + "Butterfly Yoga Pose tutorial", + "Bodyweight thigh exercises", + "Yoga poses for thighs", + "Butterfly pose in yoga", + "Yoga exercises for thigh strength", + "At-home thigh workouts", + "Butterfly Yoga Pose benefits", + "Yoga for thigh toning", + "Bodyweight exercises for thighs", + "Detailed guide on Butterfly Yoga Pose" + ], + "overview": "The Butterfly Yoga Pose, also known as Baddha Konasana, is a simple seated exercise that primarily opens up the hips and groin, promoting flexibility and potentially improving digestion. It's suitable for individuals of all fitness levels, including beginners, due to its low impact nature. People may want to incorporate this pose into their routine to reduce stress, improve circulation, and aid in overall well-being.", + "instructions": [ + "Bend your knees, bring the soles of your feet together, and draw your heels as close to your body as you can, forming a diamond shape with your legs.", + "Hold onto your feet or ankles, keeping your elbows slightly bent and directed towards your knees.", + "Inhale deeply, and as you exhale, press your knees down towards the floor, trying to make them touch the ground; this will stretch your inner thighs and hips.", + "Hold this pose for 3-5 breaths, or as long as comfortable, then gently release your legs and return to the starting position." + ], + "exerciseTips": [ + "Proper Foot Placement: Your feet should be together, with the soles touching each other. Avoid having your feet too far away from your body as it can put unnecessary strain on your hips and lower back. Ideally, your feet should be as close to your groin as comfortably possible.", + "Gentle Push: While pushing your knees down with your elbows, make sure you are not forcing them. Listen to your body and only push as far as it feels comfortable. Overstretching can lead to injuries.", + "Breathing Technique: Breathing correctly is vital in any yoga pose. In the Butterfly Pose, inhale while lifting" + ], + "variations": [ + "Seated Butterfly Pose: This variation involves sitting upright with your feet together and knees wide apart, then bending forward from your hips.", + "Butterfly Pose with Forward Bend: This is a deeper stretch where you sit in the butterfly pose and then bend forward, reaching your hands towards your feet.", + "Butterfly Pose with a Twist: In this variation, you sit in the butterfly pose and then twist your torso to one side, placing one hand behind you for support.", + "Butterfly Pose with a Backbend: Here, you sit in the butterfly pose, then lean back onto your hands and lift your chest towards the ceiling for a backbend." + ], + "relatedExerciseIds": [ + "exr_41n2hojqAvSL5rGf", + "exr_41n2hTCC2kTRQECq", + "exr_41n2habfAGU8KHRR", + "exr_41n2hTXyqevbfe7v", + "exr_41n2hf2BUkFspAaK", + "exr_41n2hWSRy8VEJoxv", + "exr_41n2hQqcBmnq6y1B", + "exr_41n2hiSyu4TGATLX", + "exr_41n2hV287PpAA7ek", + "exr_41n2hZ96x9cnKPqn" + ] + }, + { + "exerciseId": "exr_41n2hNRM1dGGhGYL", + "name": "Seated Flexion And Extension Neck ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/4hNSIaF5lP.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/cvOEBXK1TD.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/4hNSIaF5lP.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/6az32PunVq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/IXW4mZtBpb.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "SPLENIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ptq2R6b/41n2hNRM1dGGhGYL__Seated-Flexion-And-Extension-Neck-(male)_Neck.mp4", + "keywords": [ + "Neck strengthening exercises", + "bodyweight neck exercises", + "seated neck flexion and extension", + "neck workout at home", + "no equipment neck exercises", + "improve neck flexibility", + "exercises for neck pain", + "seated neck workout", + "bodyweight exercises for neck", + "neck flexion and extension exercises." + ], + "overview": "The Seated Flexion and Extension Neck exercise is a beneficial physical activity that targets the muscles in the neck, improving flexibility and reducing tension. This exercise is ideal for individuals who spend long hours at a desk job or in front of a computer, leading to stiff neck and poor posture. By incorporating this exercise into their routine, individuals can alleviate neck discomfort, improve posture, and potentially reduce the risk of chronic neck problems.", + "instructions": [ + "Slowly lower your chin towards your chest to create a flexion in the neck, hold for a few seconds.", + "Gradually lift your head back up to the starting position, then gently tilt your head backwards to create an extension in the neck, hold for a few seconds.", + "Return to the starting position and repeat the exercise for the recommended number of repetitions.", + "Remember to keep the movements slow and controlled, and avoid any sudden jerks or twists to prevent injury." + ], + "exerciseTips": [ + "Slow and Controlled Movements: When performing the flexion and extension, make sure your movements are slow and controlled. Avoid jerky or rapid movements that can lead to injury.", + "Range of Motion: While performing the exercise, it's important to not overextend or force your neck beyond its comfortable range of motion. Listen to your body and stop if you feel any discomfort or pain.", + "Breathing: Don't hold your breath during the exercise. Inhale as you lower your head and exhale as you raise it. This helps to keep the blood flowing and reduces tension.", + "Regular Breaks: If you're new to this exercise or have a stiff neck, take regular breaks. Overdoing it" + ], + "variations": [ + "The Rotational Neck Stretch: This involves rotating the neck from left to right, promoting flexibility and range of motion in a different plane.", + "The Neck Extension with Resistance Band: This adds a resistance band to the traditional seated flexion and extension, providing more resistance and strength training for the neck muscles.", + "The Seated Neck Flexion with Towel: This variation adds a towel for support and resistance, allowing for a deeper stretch and more controlled movement.", + "The Seated Neck Flexion with a Weight Plate: This advanced variation incorporates a weight plate, offering increased resistance for a more challenging workout." + ], + "relatedExerciseIds": [ + "exr_41n2hhBHuvSdAeCJ", + "exr_41n2hH6VGNz6cNtv", + "exr_41n2hGbCptD8Nosk", + "exr_41n2hMfHLShdQa5g", + "exr_41n2hup2casSdsW8", + "exr_41n2hcruZnntmVZb", + "exr_41n2hZkusacZCTGZ", + "exr_41n2htnXXCmxUC2Y", + "exr_41n2hcUCU8Ukj4m2", + "exr_41n2hqRwYLsDdjuq" + ] + }, + { + "exerciseId": "exr_41n2hnx1hnDdketU", + "name": "Feet and Ankles Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/vHJtDbXlIJ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/xCHejK7pO0.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/vHJtDbXlIJ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/qbASX65k1T.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/xShsVG2pNo.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SOLEUS", + "SERRATUS ANTE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/dxZgBTt/41n2hnx1hnDdketU__Feet-and-Ankles-Stretch-(male)_Calves.mp4", + "keywords": [ + "Bodyweight calf exercises", + "Feet and ankles stretching routine", + "Calves strengthening exercises", + "Bodyweight exercises for ankle flexibility", + "Feet and ankles stretch workout", + "Home exercises for stronger calves", + "Bodyweight stretching for feet and ankles", + "Calves workout with body weight", + "Ankle flexibility bodyweight exercises", + "Strengthening calves with body weight" + ], + "overview": "Feet and Ankles Stretch is a beneficial exercise for individuals of all fitness levels, specifically those seeking to enhance their flexibility, improve balance, and alleviate discomfort from foot or ankle strain. It's particularly useful for athletes, runners, dancers, or anyone who spends long hours on their feet. Incorporating this stretch into your routine can help prevent injuries, improve your performance in various physical activities, and contribute to overall foot and ankle health.", + "instructions": [ + "Slowly extend one foot out in front of you, keeping your heel on the ground and lifting your toes towards the sky to stretch your ankle.", + "Hold this position for about 20 to 30 seconds, feeling the stretch in your calf and the back of your ankle.", + "Slowly lower your foot back to the starting position and repeat the stretch with the other foot.", + "Perform this exercise for several repetitions, alternating between each foot, for best results." + ], + "exerciseTips": [ + "Proper Form: When stretching, make sure your form is correct. For a basic ankle stretch, sit on the floor with your legs extended in front of you. Reach forward with your hands and gently pull your toes back towards your body. Make sure to keep your back straight and don't hunch over to reach your feet. This will ensure you're stretching your ankles and not straining your back.", + "Gradual Stretch: Avoid bouncing or jerky movements when stretching. These can cause micro-tears in the muscle, leading to pain and injury. Instead, gradually increase the stretch over a period of 15-30 seconds. This allows your muscles" + ], + "variations": [ + "The Standing Calf Stretch requires you to stand facing a wall, placing your hands on the wall at eye level, and then stepping back with one foot while keeping your heel on the ground to stretch your calf and ankle.", + "The Towel Foot Stretch involves sitting with your legs extended, wrapping a towel around your toes, and gently pulling back on the towel to stretch your feet and ankles.", + "The Stair Stretch involves standing on a step with your heels hanging off the edge, and then lowering your heels down to stretch your ankles and feet.", + "The Downward Dog Yoga Pose is also an effective feet and ankles stretch, where you start on your hands and knees, then lift your hips, straighten your legs and push your heels towards the ground." + ], + "relatedExerciseIds": [ + "exr_41n2hk3YSCjnZ9um", + "exr_41n2hGD4omjWVnbS", + "exr_41n2hH5vCci792aS", + "exr_41n2hpuxUkqpNJzm", + "exr_41n2hdgkShcdcpHH", + "exr_41n2hcBy2oDRTWXL", + "exr_41n2hzZBVbWFoLK3", + "exr_41n2hbYPY4jLKxW3", + "exr_41n2ht26JzQuZekH", + "exr_41n2hMrjJWHKgjiX" + ] + }, + { + "exerciseId": "exr_41n2hNXJadYcfjnd", + "name": "Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/cuG10rd4ea.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ZVZe7lmc7O.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/cuG10rd4ea.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/6LcxUaf0CU.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/IoEuhBCISH.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "TRICEPS BRACHII", + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/G8ZH9KB/41n2hNXJadYcfjnd__Push-up-m_Chest.mp4", + "keywords": [ + "Chest workout at home", + "Bodyweight exercises for chest", + "Push-up variations", + "How to do a push-up", + "Benefits of push-ups", + "Push-up technique", + "Upper body bodyweight exercises", + "Strengthening chest muscles", + "Bodyweight chest workout", + "Home workouts for chest." + ], + "overview": "Push-ups are a versatile exercise that strengthens the chest, shoulders, triceps, and core muscles, making it beneficial for virtually everyone, regardless of fitness level. It's an ideal exercise for those looking to improve upper body strength and endurance without the need for any equipment. Individuals would want to incorporate push-ups into their routine as they can be done anywhere, anytime, and can be modified to suit different fitness levels, making it a practical and efficient workout option.", + "instructions": [ + "Lower your body until your chest is close to the floor, keeping your back straight and your elbows close to your body.", + "Push your body up, extending your arms fully but without locking your elbows, while maintaining your body in a straight line.", + "Pause for a moment at the top of the push-up.", + "Lower your body back down to the starting position, ensuring you don't drop your body too quickly, and repeat the exercise." + ], + "exerciseTips": [ + "Hand Position: Your hands should be shoulder-width apart, directly under your shoulders. Placing your hands too wide apart can put excessive strain on your shoulders and elbows, while placing them too close can limit your range of motion and the effectiveness of the exercise.", + "Full Range of Motion: To get the most out of your push-ups, make sure you're using a full range of motion. This means lowering your body until your chest almost touches the floor, then pushing back up to the original position. Half push-ups don't engage your muscles to their full potential.", + "Controlled Movement: Avoid the common mistake of rushing through your push-ups. Instead, control your movement on the way down and the way up" + ], + "variations": [ + "Diamond Push-up: This type of push-up targets the triceps and involves placing your hands close together under your chest so your thumbs and index fingers touch, forming a diamond shape.", + "Wide Grip Push-up: In this variation, you position your hands wider than shoulder-width apart to focus more on the chest muscles.", + "Decline Push-up: For this push-up, you place your feet on an elevated surface like a bench or step, increasing the amount of body weight you have to lift and making the exercise more challenging.", + "Spiderman Push-up: This advanced push-up variation involves bringing your knee to your elbow on each rep, which adds a core and hip flexor challenge to the traditional push-up." + ], + "relatedExerciseIds": [ + "exr_41n2hWgAAtQeA3Lh", + "exr_41n2hXXpvbykPY3q", + "exr_41n2hqap5cDijntQ", + "exr_41n2hxyrhMyqxuQd", + "exr_41n2hxzbkoomfKi7", + "exr_41n2hZhRR2KnBSyJ", + "exr_41n2hKRhDs61Yc6i", + "exr_41n2hupUV49WrM5J", + "exr_41n2hd5CNeDNYVyN", + "exr_41n2hpqATXAghbPT" + ] + }, + { + "exerciseId": "exr_41n2hoFGGwZDNFT1", + "name": "Bench dip on floor", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/6fVd7Ky8BX.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/P6uQgmtAPi.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/6fVd7Ky8BX.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/VWcPXW2CxU.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/HGX0VfjIiK.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "PECTORALIS MAJOR STERNAL HEAD", + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "LATISSIMUS DORSI" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/mu2EQCA/41n2hoFGGwZDNFT1__Bench-dip-on-floor_Upper-Arms.mp4", + "keywords": [ + "Bodyweight Bench Dip", + "Triceps Workout at Home", + "Upper Arm Exercise", + "Bodyweight Triceps Exercise", + "Bench Dip No Equipment", + "Strength Training for Arms", + "Arm Toning Exercises", + "Bodyweight Upper Body Workout", + "Triceps Bench Dip on Floor", + "No-Equipment Triceps Workout" + ], + "overview": "The Bench Dip on Floor exercise is a strength training workout that primarily targets the triceps, shoulders, and chest, enhancing upper body strength and endurance. It's ideal for individuals at all fitness levels, from beginners to advanced, as it can be easily modified to match one's ability. People would want to perform this exercise to improve their upper body strength, tone their arms, and enhance their overall body stability and balance.", + "instructions": [ + "Push up through your hands to lift your hips off the floor, keeping your chest up and your back straight.", + "Slowly lower your body by bending your elbows until they are at about a 90-degree angle, then push your body back up to the starting position.", + "Make sure to keep your hips close to your hands during the movement to target the triceps effectively.", + "Repeat this motion for the desired number of repetitions, ensuring to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Engage Your Core: As you lower your body by bending your elbows, maintain a tight core. This helps to stabilize your body and protect your spine. A common mistake is to let the core go loose, which can cause strain on your back and shoulder muscles.", + "Proper Elbow Alignment: While lowering your body, ensure your elbows are bent at a 90-degree angle and pointing back, not flaring out to the sides. This is crucial for targeting the triceps effectively and avoiding unnecessary strain on the shoulders.", + "Controlled Movement: Avoid rushing through the movement. Lower your body in a slow, controlled manner and push back up to the starting position. This ensures" + ], + "variations": [], + "relatedExerciseIds": [ + "exr_41n2hadQgEEX8wDN", + "exr_41n2hndkoGHD1ogh", + "exr_41n2hHH9bNfi98YU", + "exr_41n2hj9BnSmUu3Eo", + "exr_41n2hNJoa8pZ5XSy", + "exr_41n2hm6ArroHDETJ", + "exr_41n2hGVp2iKNQAda", + "exr_41n2hHPJc5GY5LBZ", + "exr_41n2hVcuaY9F3ukX", + "exr_41n2hHru39AiA5Dd" + ] + }, + { + "exerciseId": "exr_41n2hoifHqpb7WK9", + "name": "Supination Bar Suspension Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/frvDHFYCab.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/dwy5iKhdoS.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/frvDHFYCab.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/KgJU9ZU3TW.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/JiUGxZKcPW.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TERES MAJOR", + "SUBSCAPULARIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/SG8pFno/41n2hoifHqpb7WK9__Supination-Bar-Suspension-Stretch_Upper-Arms_.mp4", + "keywords": [ + "Supination Bar Suspension Stretch", + "Body weight exercise for upper arms", + "Suspension training exercises", + "Upper arm workouts", + "Bodyweight arm exercises", + "Supination stretch workout", + "Bar Suspension techniques", + "Upper body suspension training", + "Body weight supination exercise", + "Suspension bar workout for arms" + ], + "overview": "The Supination Bar Suspension Stretch is a beneficial exercise primarily aimed at enhancing wrist mobility and forearm strength. It is particularly suitable for athletes or individuals who engage in activities requiring strong grip or forearm use, such as rock climbers or weightlifters. By incorporating this stretch into their routine, they can improve their performance, reduce the risk of injury, and promote overall upper body fitness.", + "instructions": [ + "Extend your arms forward and grip the bar with your palms facing up, this is the supination position.", + "Slowly lean back, keeping your feet flat on the ground, and allow your arms to fully extend while maintaining your grip on the bar.", + "Hold this stretching position for about 20 to 30 seconds, ensuring you feel a stretch in your arms and shoulders.", + "Return to the starting position by slowly standing back up and releasing your grip on the bar, then repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Engage Your Core: Engaging your core is essential for stability and balance during the Supination Bar Suspension Stretch. This will also help to protect your lower back. To do this, pull your belly button in towards your spine and keep your abdominal muscles tight throughout the exercise.", + "Control Your Movements: Avoid swinging or bouncing while performing the stretch. Instead, focus on slow, controlled movements. This not only increases the effectiveness of the exercise but also reduces the risk of injury.", + "Breathe: Remember to breathe evenly throughout the exercise. Holding your breath can cause an increase in blood pressure and decrease" + ], + "variations": [ + "The Single-Arm Supination Stretch: This involves using one arm at a time to hang from a bar, focusing on the supination movement and stretch in each individual arm.", + "The Supination Bar Suspension with Resistance Bands: This variation incorporates resistance bands wrapped around the bar and your wrists to add extra resistance and increase the stretch in your forearms.", + "The Weighted Supination Bar Suspension: In this variation, you add weights to your ankles or a weight belt to increase the intensity of the stretch.", + "The Supination Bar Suspension with Wrist Rotation: This variation adds a wrist rotation movement while hanging from the bar to further stretch and strengthen the wrist and forearm muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hqw5LsDpeE2i", + "exr_41n2hc9SfimAPpCx", + "exr_41n2hkiuNqBTZgZH", + "exr_41n2hGwdhfhB7H3o", + "exr_41n2hdix7oFK5DmH", + "exr_41n2hKW4hxXEV3FB", + "exr_41n2hKAG8svfexEV", + "exr_41n2hVxo4tsvf7tk", + "exr_41n2hfrS4yrF7Y3h", + "exr_41n2hNdjLdrs6FoF" + ] + }, + { + "exerciseId": "exr_41n2homrPqqs8coG", + "name": "Stair Up ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/N0lIgwPUgz.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/wX2ebbvQfq.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/N0lIgwPUgz.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/siTFbipu8Z.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/OHriytxhX7.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/E9VKxEy/41n2homrPqqs8coG__Stair-Up-(female)_Thighs_.mp4", + "keywords": [ + "Bodyweight stair exercises", + "Quadriceps stair workouts", + "Thigh toning stair exercises", + "Bodyweight step-up exercises", + "Stair climbing for leg strength", + "Stair workout for thighs", + "Quadriceps strengthening stair routine", + "Bodyweight exercises for thigh toning", + "Stair up exercises for quads", + "Stair ascents for leg muscles" + ], + "overview": "Stair Up is a versatile exercise that offers numerous health benefits including improved cardiovascular health, increased leg strength, and enhanced balance. It is suitable for individuals of all fitness levels, from beginners seeking to incorporate more physical activity into their routine, to seasoned athletes looking to add variety to their workouts. People might choose to do this exercise as it can be easily integrated into daily life, requires no special equipment, and can be adapted to fit personal fitness goals and abilities.", + "instructions": [ + "Step up onto the first stair with your right foot, making sure your entire foot is on the stair and not hanging off the edge.", + "Push off with your right foot, bringing your left foot up to join it on the same stair.", + "Repeat this process, moving steadily up the staircase, one stair at a time.", + "Once you reach the top, carefully turn around and walk back down to the bottom to complete one repetition." + ], + "exerciseTips": [ + "Use Your Entire Foot: Make sure to step on the entire stair with your whole foot, not just the balls of your feet. This will help to engage your glutes and hamstrings more effectively and reduce the risk of slipping or tripping.", + "Engage Your Core: Just like any other exercise, engaging your core is essential when climbing stairs. This will help to maintain balance, improve posture, and reduce the risk of injury.", + "Avoid Skipping Steps: One common mistake people make is skipping steps. While it might seem like a good way to increase the intensity of the exercise, it can also increase the risk of injury. It's" + ], + "variations": [ + "The Step Up is another variant of the Stair Up, which involves stepping onto a raised platform one foot at a time.", + "The Ladder Climb is a more challenging version of the Stair Up, requiring both arm and leg strength.", + "The Incline Walk Up is a gentler variation of the Stair Up, suitable for beginners or those with lower fitness levels.", + "The Spiral Staircase Up adds a twist to the Stair Up, involving a circular motion as you ascend." + ], + "relatedExerciseIds": [ + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4", + "exr_41n2hbdZww1thMKz", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hd78zujKUEWK", + "exr_41n2hvkiECv8grsi" + ] + }, + { + "exerciseId": "exr_41n2howQHvcrcrW6", + "name": "Front Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/7ap5Us3CPK.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/QqA1I6609c.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/7ap5Us3CPK.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/eEDjZ8SsZ1.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/s2XapP9vOr.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ANTERIOR DELTOID" + ], + "secondaryMuscles": [ + "SERRATUS ANTERIOR", + "LATERAL DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/s0tBYjQ/41n2howQHvcrcrW6__Dumbbell-Front-Raise_Shoulders.mp4", + "keywords": [ + "Dumbbell Front Raise workout", + "Shoulder strengthening exercises", + "Dumbbell exercises for shoulders", + "Front Raise workout routine", + "How to do Front Raises", + "Shoulder workout with dumbbells", + "Dumbbell Front Raise technique", + "Improving shoulder muscles with Front Raises", + "Front Raise shoulder exercise", + "Detailed guide for Dumbbell Front Raise." + ], + "overview": "The Front Raise is a strength-building exercise primarily targeting the anterior deltoids, and also engaging the upper pectorals and serratus anterior. This exercise is ideal for anyone looking to enhance shoulder strength and definition, from fitness enthusiasts to athletes. Incorporating Front Raises into your routine can improve upper body strength, enhance shoulder stability, and contribute to better posture.", + "instructions": [ + "While maintaining the torso stationary (no swinging), lift the left dumbbell to the front of your body while slightly bending the elbow and palms facing down. Continue to go up until your arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.", + "Inhale after the second pause and slowly lower the dumbbell back down to the starting position.", + "Now perform the same movement for the right hand while the left hand holds the dumbbell at the waist.", + "Continue alternating in this manner until all of the recommended repetitions for each arm have been completed." + ], + "exerciseTips": [ + "Grip and Position: Hold the dumbbells in your hands with palms facing towards you. Your hands should be slightly less than shoulder-width apart. Avoid holding the dumbbells too wide or too close as this can strain your wrists and reduce the effectiveness of the exercise.", + "Smooth and Controlled Movement: Raise the dumbbells in front of you until your arms are slightly above parallel to the floor. Make sure the movement is slow and controlled, both when lifting and lowering the dumbbells. Avoid swinging or using momentum to lift the weights, as this can lead to injury and reduce the effectiveness of the exercise.", + "Breathing Technique: Breathe out as you lift the weights and breathe in as you lower them." + ], + "variations": [ + "Barbell Front Raise: Instead of dumbbells, this variation uses a barbell which you raise from thigh level to shoulder height, keeping your arms straight.", + "Seated Front Raise: This variation is performed while sitting on a bench, which helps to isolate the shoulder muscles as it prevents any momentum or body movement.", + "Incline Bench Front Raise: In this variation, you lie face down on an incline bench and raise the weights from the floor to shoulder height, which targets different parts of the shoulder muscles.", + "One Arm Cable Front Raise: This variation uses a cable machine for resistance and allows you to focus on one arm at a time, ensuring equal strength development in both shoulders." + ], + "relatedExerciseIds": [ + "exr_41n2hYugHFAncj8q", + "exr_41n2ho8vzjbEj9aG", + "exr_41n2hXxnkb4mCif3", + "exr_41n2haBBLjBXbcZS", + "exr_41n2heBbod6nfqaW", + "exr_41n2hWFXBXaP3viA", + "exr_41n2hvT4XwzF2P7f", + "exr_41n2hnpaV7fwAXdc", + "exr_41n2hb7QeQiBTjj4", + "exr_41n2hW4ejUZ1aDjt" + ] + }, + { + "exerciseId": "exr_41n2hoyHUrhBiEWg", + "name": "Walking on Treadmill", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/BhPdab2V0E.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/EhmV78NuNF.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/BhPdab2V0E.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/KOzds5r16B.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/s48EUaCbXA.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "ADDUCTOR MAGNUS", + "GASTROCNEMIUS", + "SOLEUS", + "SARTORIUS", + "HAMSTRINGS", + "QUADRICEPS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/LSX6Q0z/41n2hoyHUrhBiEWg__Walking-on-Treadmill_Cardio.mp4", + "keywords": [ + "Treadmill Walking Workout", + "Cardio Exercise on Treadmill", + "Leverage Machine Cardio Training", + "Walking Exercise for Heart Health", + "Indoor Walking Workout", + "Cardiovascular Treadmill Exercise", + "Low-Impact Treadmill Walking", + "Treadmill Workout for Beginners", + "Heart-Rate Boosting Treadmill Walk", + "Fitness Walking on Treadmill" + ], + "overview": "Walking on a treadmill is a low-impact, cardiovascular exercise that improves heart health, boosts mood, and aids in weight management. It's an ideal workout for people of all fitness levels, including beginners and those with joint issues, as it allows control over speed and incline. Individuals may opt for this exercise for its convenience, the ability to exercise in all weather conditions, and the opportunity to track progress through built-in fitness trackers.", + "instructions": [ + "Select the Quick Start or Manual mode on the treadmill's control panel, then gradually increase the speed to a comfortable walking pace.", + "Keep your back straight, your head up, and let your arms swing naturally at your sides as you walk.", + "Pay attention to your steps, ensuring not to step too close to the front or back of the treadmill to avoid tripping or falling.", + "To finish your workout, gradually decrease the speed until you come to a complete stop, then carefully step off the treadmill." + ], + "exerciseTips": [ + "Warm Up and Cool Down: Always start your workout with a 5 to 10 minute warm-up at a slower pace to get your muscles ready for the exercise. Similarly, end your session with a cool-down period to gradually reduce your heart rate and prevent muscle stiffness.", + "Gradual Increase in Speed and Incline: Don't start walking at a high speed or incline. Begin your workout at a comfortable pace and gradually increase the intensity. This will help prevent injuries and ensure that you don't burn out too quickly.", + "Avoid Overstriding: A common mistake is taking long strides to increase the speed or to make the" + ], + "variations": [ + "Power walking on a treadmill involves a faster pace and exaggerated arm movements to increase the intensity of the workout.", + "Interval walking on a treadmill alternates between high and low intensity periods, helping to increase stamina and burn more calories.", + "Side-step walking on a treadmill is a variation that targets the inner and outer thighs, requiring the individual to walk sideways on the machine.", + "Walking backwards on a treadmill is a unique variation that challenges balance and coordination, while also working different muscle groups." + ], + "relatedExerciseIds": [ + "exr_41n2hJ5PdFv6nu4L", + "exr_41n2hrd2YxMVrLyD", + "exr_41n2hf2dUHGM4T3Q", + "exr_41n2hzUsNYgyTteD", + "exr_41n2hYNBBzMsAyXH", + "exr_41n2hgRrEndf4Wva", + "exr_41n2hGp8CnbKUtDh", + "exr_41n2hfa11fPnk8y9", + "exr_41n2hSBnP8KXrpor", + "exr_41n2hajjaAJmgomx" + ] + }, + { + "exerciseId": "exr_41n2hozyXuCmDTdZ", + "name": "Wrist Circles", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/YnnCW5i4Gg.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/n6HJqBVSYX.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/YnnCW5i4Gg.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/0J9EGHfD1r.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/wDGbU2bynf.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST EXTENSORS", + "WRIST FLEXORS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/xEyeJHf/41n2hozyXuCmDTdZ__Wrist-Circles_Forearms.mp4", + "keywords": [ + "Wrist Circles workout", + "Bodyweight exercise for forearms", + "Wrist rotation exercises", + "Strengthening forearms with body weight", + "Bodyweight wrist circles", + "Wrist mobility exercises", + "Wrist Circles forearm workout", + "No-equipment forearm exercises", + "Body weight wrist exercises", + "Forearm strengthening with wrist circles" + ], + "overview": "Wrist Circles is a simple yet effective exercise primarily designed to improve wrist flexibility and strength, making it ideal for those involved in activities that require extensive wrist movements like tennis, golf, or even typing. It is also beneficial for individuals recovering from wrist injuries as part of their rehabilitation program. People would want to do this exercise as it helps prevent wrist strains, improves hand dexterity, and contributes to overall wrist health.", + "instructions": [ + "Make a fist with both hands, keeping your thumbs wrapped around your fingers.", + "Begin to slowly rotate your wrists in a circular motion, moving in a clockwise direction.", + "Continue this motion for about 30 seconds, then switch and rotate your wrists in a counter-clockwise direction for another 30 seconds.", + "Repeat this exercise for a few rounds, taking care to keep your movements smooth and controlled to avoid strain." + ], + "exerciseTips": [ + "Keep Your Movements Controlled: When performing wrist circles, it's important to keep your movements slow and controlled. Rushing through the exercise or making jerky, uncontrolled movements can lead to injury. Try to visualize drawing a circle with your fingertips and keep your movements smooth and fluid.", + "Don\u2019t Overextend: While it's important to fully extend your wrists to get the most out of the exercise, you should avoid overextending or forcing your wrists beyond their natural range of motion. This can lead to strain or injury. Listen to your body and only extend as far as is comfortable for you.", + "" + ], + "variations": [ + "Weighted Wrist Circles: By holding a light dumbbell or weight in your hand while performing the wrist circle, you can add resistance to the exercise and increase its intensity.", + "Finger Extension Wrist Circles: This variation includes extending and spreading your fingers wide during each rotation, which can help improve flexibility and strength in your fingers as well as your wrists.", + "Wrist Circles with a Resistance Band: You can use a resistance band to provide a different type of resistance, pulling against your movements as you perform the wrist circles.", + "Palms-Up Wrist Circles: By turning your palms upward while performing the wrist circles, you can target different muscles and tendons in your wrists and forearms." + ], + "relatedExerciseIds": [ + "exr_41n2hcuKVDmy4PX2", + "exr_41n2hSF5U97sFAr8", + "exr_41n2hPxDaq9kFjiL", + "exr_41n2hwXSkxYRwujy", + "exr_41n2hQcqPQ37Dmxj", + "exr_41n2hg5FNSYCagCy", + "exr_41n2hc6Vrdj8XqvL", + "exr_41n2hk98rCnJuZM4", + "exr_41n2hdx1nWzXXfPQ", + "exr_41n2hjVMCCabZJxY" + ] + }, + { + "exerciseId": "exr_41n2hpDWoTxocW8G", + "name": "Scissors ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/9wu5xHWC5e.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/z0gAqFFKux.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/9wu5xHWC5e.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/AuGybNKonZ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/3VRH750Cxr.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MEDIUS", + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "SARTORIUS", + "PECTINEUS", + "ADDUCTOR MAGNUS", + "ADDUCTOR LONGUS", + "TENSOR FASCIAE LATAE", + "ADDUCTOR BREVIS", + "OBLIQUES" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/7dZsPJq/41n2hpDWoTxocW8G__Scissors-(advanced)-(male)_Waist_.mp4", + "keywords": [ + "Scissors exercise for hips", + "Bodyweight workout for waist", + "Scissors movement exercise", + "Hips toning scissors workout", + "Waist slimming scissors exercise", + "Bodyweight scissors movement", + "Scissors exercise for body toning", + "Waist targeting scissors workout", + "Bodyweight exercise for hips", + "Scissors workout for waist reduction" + ], + "overview": "The Scissors exercise is a beneficial workout that primarily targets the abdominal muscles, promoting core strength and stability. It's a suitable exercise for fitness enthusiasts of all levels, from beginners to advanced, due to its adjustable intensity. One would want to incorporate Scissors into their fitness routine to enhance their core strength, improve balance, and promote better posture.", + "instructions": [ + "Lift both legs off the ground about a foot, keeping your lower back pressed into the mat. This is your starting position.", + "Keeping your legs straight, lift your right leg up towards the ceiling while keeping your left leg hovering above the ground.", + "Lower your right leg while simultaneously lifting your left leg, mimicking a scissor motion.", + "Continue alternating legs for your desired number of repetitions, ensuring your core is engaged and your lower back remains in contact with the mat throughout the exercise." + ], + "exerciseTips": [ + "Engaging Core: It's crucial to engage your core muscles throughout the exercise. This not only helps in performing the exercise effectively but also protects your lower back. A common mistake is to strain the neck or shoulders, remember to keep your neck relaxed and your gaze towards the ceiling.", + "Controlled Movements: Avoid rushing through the movement. The key to getting the most out of the Scissors exercise is to perform it in a slow, controlled manner. This ensures that your muscles are fully engaged and reduces the risk of injury.", + "Breathing" + ], + "variations": [ + "Embroidery scissors are small, sharp scissors used for detailed work in embroidery and other delicate crafts.", + "Kitchen shears are a type of scissors used for food preparation, including tasks like cutting meat, herbs, and opening packages.", + "Trauma shears are a type of scissors used by paramedics or emergency medical technicians to quickly and safely cut clothing from injured people.", + "Hair-cutting shears are specialized scissors used by hairdressers to cut hair with precision and ease." + ], + "relatedExerciseIds": [ + "exr_41n2hUZz3h5rmhcX", + "exr_41n2hPQhf3L6Xcke", + "exr_41n2hfhWpzMi7tUj", + "exr_41n2hKBbbM11346W", + "exr_41n2hbkDGqE1wjj1", + "exr_41n2hqfZb8UHBvB9", + "exr_41n2htH3Th9VjnCS", + "exr_41n2hkB3FeGM3DEL", + "exr_41n2hc4gTtrPRRpm", + "exr_41n2hkHNZ15gRLmf" + ] + }, + { + "exerciseId": "exr_41n2hpeHAizgtrEw", + "name": "One arm Revers Wrist Curl", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/FWJCrJYceH.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/c7zVYuvyxF.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/FWJCrJYceH.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/lnuXvix7Xa.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/8t1Mt4PxkT.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST EXTENSORS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/KL7G6YU/41n2hpeHAizgtrEw__Dumbbell-One-arm-Revers-Wrist-Curl_Forearms.mp4", + "keywords": [ + "Dumbbell forearm workout", + "One arm reverse wrist curl technique", + "Forearm strength exercises", + "Dumbbell exercises for forearms", + "How to do one arm reverse wrist curl", + "Wrist curl workout routine", + "Strengthening forearms with dumbbell", + "One hand reverse wrist curl guide", + "Dumbbell wrist curl exercise", + "Improving forearm strength with one arm reverse wrist curl" + ], + "overview": "The One Arm Reverse Wrist Curl is a strength-building exercise that primarily targets the forearm muscles, improving grip, enhancing wrist flexibility, and promoting better arm stability. It's an ideal workout for athletes who rely on their forearm strength and wrist control, like tennis players, climbers, and weightlifters. Incorporating this exercise into your routine can help improve performance in sports and daily activities that require wrist action, and can also help prevent wrist and forearm injuries.", + "instructions": [ + "Place your left forearm on your left thigh, with your wrist and the dumbbell hanging over the edge of your knee, palm facing down.", + "Slowly curl the dumbbell up by flexing your wrist, keeping your forearm pressed against your thigh for stability.", + "Once your wrist is fully flexed, hold the position for a moment to maximize the contraction in the forearm muscles.", + "Slowly lower the dumbbell back to the starting position, then repeat the exercise for your desired number of repetitions before switching to your right hand." + ], + "exerciseTips": [ + "Proper Grip: Hold the dumbbell with an overhand grip (palm facing down). Your grip should be firm but not overly tight to avoid straining your wrist. A common mistake is gripping the weight too tightly which can lead to wrist strain or injury.", + "Controlled Movement: Lower the dumbbell as far as possible, then curl it up as high as you can. The movement should be slow and controlled. Avoid the common mistake of using quick, jerky movements which can lead to injury and won't effectively target the muscles you're trying to strengthen.", + "Keep Your Arm Still: Your arm should remain still throughout the exercise, with only your hand and wrist moving. A" + ], + "variations": [ + "Seated One-Arm Reverse Wrist Curl with Dumbbell: Instead of a barbell, this version uses a dumbbell, allowing for more individualized control over the weight and movement.", + "One-Arm Reverse Wrist Curl Over a Bench: This variation has you leaning over a bench, which can provide more stability and focus on the forearm muscles.", + "One-Arm Reverse Wrist Curl with Resistance Band: This version uses a resistance band instead of weights, offering a different type of resistance that can be adjusted easily.", + "One-Arm Reverse Wrist Curl with Cable Machine: This version uses a cable machine, which can provide consistent resistance throughout the entire movement." + ], + "relatedExerciseIds": [ + "exr_41n2he9yRv6pidyi", + "exr_41n2hwwBBFv6cKZK", + "exr_41n2hwmHVWdHbWyw", + "exr_41n2hjc71F7B1qta", + "exr_41n2homCr95Qkjap", + "exr_41n2hzFpyu55zfct", + "exr_41n2hKMRrKb6fnzt", + "exr_41n2hKoW47V9Qwjr", + "exr_41n2hGy6zE7fN6v2", + "exr_41n2hNp981bSYnTX" + ] + }, + { + "exerciseId": "exr_41n2hPgRbN1KtJuD", + "name": "Close-grip Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/bJE2dLg62R.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/FDeXGSP62h.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/bJE2dLg62R.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/En2Lep8BS5.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/w9ulGrGczq.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/9CWI2Q6/41n2hPgRbN1KtJuD__Close-Grip-Push-up_Upper-Arms.mp4", + "keywords": [ + "Close-grip Push-up workout", + "Bodyweight triceps exercise", + "Upper arm strengthening exercises", + "Bodyweight exercises for arms", + "Close-grip push-up technique", + "Home workout for triceps", + "Bodyweight upper arm workout", + "Triceps push-up exercise", + "Close-grip push-up form", + "Bodyweight push-up variations" + ], + "overview": "The Close-grip Push-up is an effective upper body exercise that primarily targets the triceps, chest, and shoulders, enhancing muscle strength and endurance. It's an excellent workout for both beginners and advanced fitness enthusiasts as it requires no equipment and can be modified to match any fitness level. Individuals may opt for this exercise to improve their upper body strength, promote better posture, and increase their functional fitness for everyday activities.", + "instructions": [ + "Extend your legs behind you and balance on the balls of your feet, forming a straight line from your head to your heels.", + "Lower your body towards the floor by bending your elbows, keeping your body straight and your elbows close to your sides.", + "Push your body back up by extending your arms, keeping your body straight and your core engaged.", + "Repeat the exercise for the desired amount of repetitions, making sure to maintain the correct form throughout." + ], + "exerciseTips": [ + "Maintain Proper Body Alignment: Keep your body in a straight line from your head to your heels. Avoid arching your back or sagging your hips, as this can lead to lower back injuries. Engage your core muscles to help maintain this alignment throughout the exercise.", + "Control Your Movement: Don't rush through the exercise. Lower your body in a controlled manner until your chest almost touches the floor, then push back up to the starting position. This not only maximizes muscle engagement but also reduces the risk of injury.", + "Elbow Position: Keep your elbows close to your body as you perform the exercise. Flaring your elbows out can put unnecessary stress on your shoulder joints and reduce the effectiveness of the exercise on your tr" + ], + "variations": [ + "Spiderman Close-grip Push-up: In this version, as you lower your body, you bring one knee up to the elbow on the same side, providing an extra challenge to your core.", + "Close-grip Push-up with Feet Elevated: By placing your feet on a step or bench, you can increase the difficulty and engage more of your upper chest and shoulders.", + "Close-grip Medicine Ball Push-up: Performing close-grip push-ups with your hands on a medicine ball not only increases the difficulty, but also improves balance and stability.", + "Close-grip Push-up with Resistance Band: Adding a resistance band around your back and under your hands increases the resistance, making the push-up more challenging and effective for muscle building." + ], + "relatedExerciseIds": [ + "exr_41n2hRZ6fgsLyd77", + "exr_41n2hmhxk35fbHbC", + "exr_41n2hV5o459GYiiu", + "exr_41n2hf8YVXgHekGy", + "exr_41n2hZQ3pZv8WHcE", + "exr_41n2hgcuiQNZTt39", + "exr_41n2hiVNyes7YuiF", + "exr_41n2hgMeB8DurZ48", + "exr_41n2hK5G6RPthYRX", + "exr_41n2hbzZSVBLe2gp" + ] + }, + { + "exerciseId": "exr_41n2hpJxS5VQKtBL", + "name": "Lying Lower Back Stretch ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/4C6IftIpvy.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ia0bEikjzt.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/4C6IftIpvy.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/NQF1Z5EHuR.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/zNuEjfW7Jz.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ZP7IIVl/41n2hpJxS5VQKtBL__Lying-Lower-Back-Stretch-(female)_Back.mp4", + "keywords": [ + "Lower Back Stretch Exercise", + "Bodyweight Back Stretch", + "Hips Stretching Workout", + "Back Pain Relief Exercise", + "Bodyweight Exercise for Hips", + "Home Workout for Back", + "Lower Back Stretching Routine", + "Hips and Back Bodyweight Exercise", + "Pain Relief Stretch for Lower Back", + "Bodyweight Lower Back and Hips Stretch" + ], + "overview": "The Lying Lower Back Stretch is a beneficial exercise designed to alleviate tension and increase flexibility in the lower back. It's ideal for individuals who experience lower back discomfort or those who spend long hours sitting, which can lead to tightness in this area. Performing this stretch regularly can help to improve posture, reduce back pain, and enhance overall mobility, making it a valuable addition to any fitness or wellness routine.", + "instructions": [ + "Gently pull one knee up to your chest, using your hands to hold it in place, while keeping the other leg flat on the ground.", + "Hold this position for about 20-30 seconds, feeling a gentle stretch in your lower back.", + "Slowly release your knee and return to the starting position.", + "Repeat the process with the other leg, and continue alternating between each leg for the desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movements: Bend one knee and pull it gently towards your chest using both hands. Hold this position for about 20 to 30 seconds, then slowly return your leg to the starting position. Repeat the stretch with the other leg. It's crucial to perform these movements slowly and in a controlled manner to avoid straining your lower back.", + "Breathing Technique: Breathe deeply and evenly throughout the exercise. Inhale as you pull your knee towards your chest, and exhale as you release it. Proper breathing helps to relax the muscles and increase the effectiveness of the stretch.", + "Avoid Overstretching: While it's important to stretch your lower back, avoid pulling your knee" + ], + "variations": [ + "The Spinal Twist Stretch: In this variation, you lie on your back and cross one leg over the other, then twist your hips to one side, aiming to get your knee to touch the floor.", + "The Pelvic Tilt Stretch: This stretch involves lying on your back with your knees bent and feet flat on the floor, then gently arching your lower back and pushing your stomach out.", + "The Lower Back Rotational Stretch: This is performed by lying on your back with your knees bent and feet flat on the floor, then allowing both knees to fall to one side while keeping your shoulders firmly on the floor.", + "The Cat-Cow Stretch: Although not performed lying down, this yoga pose can effectively stretch the lower back by alternating between arching" + ], + "relatedExerciseIds": [ + "exr_41n2hfnnXz9shkBi", + "exr_41n2hJU1VFRPHqV7", + "exr_41n2hxsv14dBS4on", + "exr_41n2hVjUjbDT2Wfs", + "exr_41n2hp63KGmrYb9A", + "exr_41n2hgEQQmKowsHE", + "exr_41n2hYE7ZgffVUoK", + "exr_41n2hv1Z4GJ9e9Ts", + "exr_41n2hdUtHDkvcgfC", + "exr_41n2hw5xMEzcy6vZ" + ] + }, + { + "exerciseId": "exr_41n2hpLLs1uU5atr", + "name": "Bulgarian Split Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/HLm5e1fMdO.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/8MGbQWUwkt.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/HLm5e1fMdO.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/r4Y15FsWj4.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/RELub0xmMX.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/bn2Y6tf/41n2hpLLs1uU5atr__Bulgarian-Split-Squat_Thighs.mp4", + "keywords": [ + "Bulgarian Split Squat workout", + "Body weight exercises for thighs", + "Quadriceps strengthening exercises", + "Body weight Bulgarian Split Squat", + "Bulgarian Split Squat for leg muscles", + "Home exercises for thighs", + "No equipment quad exercises", + "Bulgarian Split Squat technique", + "Body weight exercises for strong legs", + "How to do Bulgarian Split Squat." + ], + "overview": "The Bulgarian Split Squat is a lower body strength exercise that targets the quads, glutes, and hamstrings, while also improving balance and mobility. It's suitable for everyone from beginners to advanced athletes, as it can be modified to suit different fitness levels. People would want to perform this exercise because it helps to correct muscle imbalances, enhances athletic performance, and contributes to overall lower body strength.", + "instructions": [ + "Keep your chest up and your core engaged as you lower your body down into a lunge position, bending both knees to about a 90-degree angle, while ensuring your right knee doesn't go past your right foot.", + "Push through your right heel to lift your body back up to the starting position, keeping your left foot on the bench or box.", + "Repeat this movement for the desired number of repetitions, then switch legs and perform the same steps.", + "Remember to maintain good posture throughout the exercise, keeping your back straight and your gaze forward." + ], + "exerciseTips": [ + "Maintain Good Posture: Always keep your torso upright throughout the exercise. Leaning too far forward or backward can put unnecessary strain on your back, leading to potential injury. The chest should be up and the shoulders back.", + "Depth of the Squat: Aim for your front thigh to be parallel with the ground at the bottom of your squat. If you can't reach this depth, it's likely that your stance is too narrow. Conversely, if you're going deeper than this, your stance might be too wide.", + "Don't Let Your Knee Cave In: When you lower yourself into the squat, make sure your front knee is tracking over your foot. If your" + ], + "variations": [ + "Bulgarian Split Squat with Dumbbells: This version adds weight resistance to the exercise by holding a dumbbell in each hand.", + "Bulgarian Split Squat with a Barbell: Instead of dumbbells, this variation uses a barbell placed across your shoulders for added resistance.", + "Bulgarian Split Squat Jump: This dynamic version incorporates a jump at the top of the movement, increasing the cardiovascular challenge and engaging fast-twitch muscle fibers.", + "Single-Arm Bulgarian Split Squat: In this variation, you hold a kettlebell or dumbbell in one hand, challenging your balance and core stability." + ], + "relatedExerciseIds": [ + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hd78zujKUEWK", + "exr_41n2hvkiECv8grsi", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hbdZww1thMKz", + "exr_41n2homrPqqs8coG", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4" + ] + }, + { + "exerciseId": "exr_41n2hpnZ6oASM662", + "name": "Kneeling Push up to Child Pose ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qEMl4mkIFx.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ndJUrqJz3T.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qEMl4mkIFx.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/PSyjtPGGUy.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/XmQWXJ55Y3.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "SUBSCAPULARIS", + "QUADRICEPS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/s4fcakI/41n2hpnZ6oASM662__Kneeling-Push-up-to-Child-Pose-(female)_Chest.mp4", + "keywords": [ + "Bodyweight back exercise", + "Kneeling push up workout", + "Child pose for waist", + "Bodyweight exercise for back and waist", + "Kneeling push up to child pose routine", + "Exercise for back using body weight", + "Kneeling push up technique", + "Child pose yoga for waist", + "Home workout for back and waist", + "Bodyweight workout for back strengthening" + ], + "overview": "The Kneeling Push up to Child Pose is a versatile exercise that strengthens the upper body, particularly the arms, shoulders, and chest, while also providing a gentle stretch to the back and hips. It is suitable for individuals at all fitness levels, including beginners, as it can be modified to suit varying strengths and flexibility. People might choose this exercise to improve their upper body strength, enhance their flexibility, and promote relaxation due to its incorporation of a yoga pose.", + "instructions": [ + "Lower your body down towards the floor by bending your elbows, keeping your body in a straight line from head to knees, this is the kneeling push-up part of the exercise.", + "Push your body back up using your arms until they are fully extended, returning to the starting position.", + "From this position, push your hips back towards your heels, lowering your chest and forehead to the floor, stretching your arms out in front of you into the child's pose.", + "Hold this position for a few seconds, feeling the stretch in your back and arms, then return to the start position and repeat the exercise." + ], + "exerciseTips": [ + "Control Your Movement: Avoid rushing through the exercise. Instead, control your movement as you lower your body for the push-up and as you push back up. The same applies when transitioning to the child pose. A common mistake is to use momentum rather than muscle strength, which reduces the effectiveness of the exercise and increases the risk of injury.", + "Engage Your Core: Another common mistake is not engaging the core during the exercise. Keep your abdominal muscles tight throughout the movement. This will not only help you maintain your form but also work your core muscles.", + "Breathing Technique: Remember to breathe." + ], + "variations": [ + "Kneeling Push-Up to Child Pose with Leg Lift: After returning to the child pose, lift one leg off the ground to engage your glutes and lower back.", + "Kneeling Push-Up to Child Pose with Side Stretch: In the child pose position, reach your hands to one side to stretch the obliques and enhance flexibility.", + "Kneeling Push-Up to Child Pose with Resistance Band: Incorporate a resistance band in your push-up to increase the intensity and work your muscles harder.", + "Kneeling Push-Up to Child Pose with Yoga Block: Use a yoga block under your forehead in the child pose to promote a deeper stretch and relaxation." + ], + "relatedExerciseIds": [ + "exr_41n2hHRJwEk592pK", + "exr_41n2hu9qvtvbM3tV", + "exr_41n2hGu2acThJ2NB", + "exr_41n2haPyXetJcL5E", + "exr_41n2hgoatYMR3LFM", + "exr_41n2hyHJ5xqqc4qU", + "exr_41n2hwKSa89xgMjN", + "exr_41n2hxg75dFGERdp", + "exr_41n2hU6ZGp2YGrPt", + "exr_41n2husS89D5zvHf" + ] + }, + { + "exerciseId": "exr_41n2hPRWorCfCPov", + "name": "Flutter Kicks", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/FcL6xSarcV.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/nSStA0W8p1.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/FcL6xSarcV.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/9oTVh7nn76.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/FKBznoMMVg.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ILIOPSOAS" + ], + "secondaryMuscles": [ + "QUADRICEPS", + "SARTORIUS", + "ADDUCTOR BREVIS", + "TENSOR FASCIAE LATAE", + "ADDUCTOR LONGUS", + "PECTINEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/KtTcUQM/41n2hPRWorCfCPov__Flutter-Kicks-(version-3)_Hips.mp4", + "keywords": [ + "Bodyweight exercise for hips", + "Flutter kicks workout", + "Hip targeting exercises", + "Body weight hip workouts", + "Flutter kicks for hip strength", + "Home exercises for hips", + "No-equipment hip exercises", + "Strength training for hips", + "Flutter kicks bodyweight exercise", + "Improving hip strength with flutter kicks." + ], + "overview": "Flutter Kicks is a lower body exercise that primarily targets the core, specifically the lower abdominal muscles, and also engages the hip flexors and quads. It's an excellent choice for athletes, fitness enthusiasts, or anyone looking to strengthen their core and improve overall stability. By incorporating Flutter Kicks into your workout routine, you can enhance muscle endurance, improve posture, and even contribute to better performance in various sports and daily activities.", + "instructions": [ + "Lift your legs off the ground about 6 inches, keeping them straight and parallel to each other.", + "Begin to move one leg up while the other moves down, alternating them in a 'fluttering' motion.", + "Keep your abdominal muscles engaged throughout the exercise and try to keep your lower back flat on the ground.", + "Continue the fluttering motion for your desired number of repetitions or time duration." + ], + "exerciseTips": [ + "Engage Your Core: Before you start the movement, engage your abdominal muscles. This is important for stability and to ensure that the right muscles are working during the exercise. Remember, flutter kicks are primarily a core exercise, so if you're not feeling it in your abs, you're probably doing it wrong.", + "Controlled Movements: When performing the exercise, lift one leg up while keeping the other one down. The movements should be small, steady, and controlled. Avoid kicking your legs too high or too fast as this can strain your back and won't target your abs as effectively.", + "Keep Your Lower Back Pressed Down: A common mistake is to allow your lower back" + ], + "variations": [ + "Weighted Flutter Kicks: By adding ankle weights or holding a medicine ball between your feet while performing flutter kicks, you can increase the intensity and challenge of the exercise.", + "Reverse Flutter Kicks: Instead of lifting your legs upwards, you start with them in the air and lower them down, working your lower abs in a different way.", + "Side Flutter Kicks: This variation involves lying on your side and performing the flutter kick motion, which can help to target the oblique muscles.", + "Seated Flutter Kicks: Performed while sitting on the edge of a bench or chair, this variation can help to target your lower abs more directly." + ], + "relatedExerciseIds": [ + "exr_41n2hfDt464wG7BE", + "exr_41n2huRvwMuR9XWL", + "exr_41n2hVVNb63Yr3z2", + "exr_41n2hMs8ddzAa8rU", + "exr_41n2huqP2Emn9CeJ", + "exr_41n2hGdMT2CYTrCx", + "exr_41n2htASFqh9T8Mq", + "exr_41n2hkayEktUcrD2", + "exr_41n2hoDsJBvPK8gX", + "exr_41n2huc12BsuDNYQ" + ] + }, + { + "exerciseId": "exr_41n2hpTMDhTxYkvi", + "name": "Elliptical Machine Walk ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/tgjIfyDnSH.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/xcHJDkPIaR.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/tgjIfyDnSH.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/WHbBq168ZM.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QxP52AmczE.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "HAMSTRINGS", + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS", + "GRACILIS", + "ADDUCTOR MAGNUS", + "SOLEUS", + "ADDUCTOR BREVIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wnfS9xw/41n2hpTMDhTxYkvi__Elliptical-Machine-Walk-(female)_Cardio.mp4", + "keywords": [ + "Elliptical Machine Workout", + "Cardio Exercise with Elliptical", + "Leverage Machine Cardio Workout", + "Elliptical Walk Exercise", + "Cardio Training on Elliptical", + "Elliptical Machine Cardio Routine", + "Low Impact Elliptical Exercise", + "Full Body Workout on Elliptical", + "Elliptical Machine for Cardiovascular Health", + "Intense Cardio on Elliptical Machine" + ], + "overview": "The Elliptical Machine Walk is a low-impact exercise that offers a full-body workout, making it beneficial for individuals of all fitness levels. It's especially suitable for those with joint issues or injuries, as it provides a cardio workout without putting stress on the joints. Individuals may opt for this exercise as it aids in weight loss, improves cardiovascular health, and enhances muscle strength and endurance.", + "instructions": [ + "Set your desired workout settings on the machine's console, such as time, resistance level, and incline, if available.", + "Begin the exercise by pushing the pedals in a smooth, gliding motion, making sure to keep your back straight and your core engaged.", + "As you move your legs, also push and pull the handles with your arms, alternating as you would when naturally walking or running.", + "Continue the exercise for your set duration, remembering to breathe evenly throughout, and gradually slow your pace at the end for a cool-down period." + ], + "exerciseTips": [ + "Full Foot Contact: Ensure your entire foot, from heel to toe, is in contact with the pedal throughout the movement. Some people tend to push through their toes, which can strain the calf muscles and reduce the overall effectiveness of the workout.", + "Use the Handles: The handles are there to help engage your upper body. However, avoid pulling on them with too much force as this can lead to an imbalance and strain your arms. Instead, lightly grip the handles and use them to guide your motion.", + "Appropriate Resistance and Speed: Start with a low resistance level and gradually increase it as your strength and endurance improve. Avoid setting the resistance too high as it can lead to strain and injury. Similarly, don't" + ], + "variations": [ + "The Incline Elliptical Walk: This variation involves adjusting the machine to a higher incline, which simulates walking uphill and targets different muscle groups.", + "The Reverse Elliptical Walk: In this variation, you walk backwards on the machine, which can help to engage different muscles and improve balance.", + "The Interval Elliptical Walk: This involves alternating between high-intensity and low-intensity periods, which can help to improve cardiovascular fitness and burn more calories.", + "The Single-Leg Elliptical Walk: This advanced variation involves performing the exercise with one leg at a time, which can help to increase strength and balance." + ], + "relatedExerciseIds": [ + "exr_41n2hy8VQm1tnxet", + "exr_41n2hg7Ks6v1WNpz", + "exr_41n2hXYRxFHnQAD4", + "exr_41n2hkCHzg1AXdkV", + "exr_41n2hLZZAH2F2UkS", + "exr_41n2hpV9zs1vWaB1", + "exr_41n2hrqABsS1frf4", + "exr_41n2hmhb4jD7H8Qk", + "exr_41n2hNueDcEg5STU", + "exr_41n2hGmc5GpNRyY3" + ] + }, + { + "exerciseId": "exr_41n2hPvwqp7Pwvks", + "name": "Seated Single Leg Hamstring Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/YdXpEDZsr4.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/w36tTOPAFY.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/YdXpEDZsr4.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/HykqJN1pHw.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/KqzebP7Nv3.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HAMSTRINGS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "HAMSTRINGS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/6V28M7e/41n2hPvwqp7Pwvks__Seated-Single-Leg-Hamstring-Stretch_Thighs-(female).mp4", + "keywords": [ + "Single Leg Hamstring Stretch", + "Bodyweight Hamstring Exercises", + "Seated Hamstring Stretch", + "Thigh Stretching Exercises", + "Bodyweight Leg Stretches", + "Seated Single Leg Stretch", + "Hamstring Stretching Techniques", + "Single Leg Thigh Stretch", + "Bodyweight Hamstring Stretch", + "Seated Hamstring and Thigh Stretch." + ], + "overview": "The Seated Single Leg Hamstring Stretch is a simple yet effective exercise that primarily targets the hamstring muscles, promoting flexibility and relieving muscle tightness. It's an ideal exercise for athletes, fitness enthusiasts, and individuals who are rehabilitating from leg injuries or suffer from chronic lower back pain. By incorporating this stretch into their routine, individuals can enhance their sports performance, improve their range of motion, and reduce the risk of injuries associated with tight hamstrings.", + "instructions": [ + "Keep your back straight and slowly lean forward from your hips towards the foot of your extended leg, aiming to grasp it with your hand.", + "Hold the stretch for about 20 to 30 seconds, making sure to breathe deeply and relax into the stretch.", + "Release the stretch and sit up straight again.", + "Repeat the process with the other leg." + ], + "exerciseTips": [ + "Gradual Stretch: Avoid bouncing or using sudden movements to try to stretch further. This can cause strains or even injuries. Instead, gradually lean forward from your hips, not your waist, towards your extended leg. Reach towards your foot with both hands, but don't worry if you can't reach it. The goal is to feel a gentle stretch down the back of your leg, not to touch your toes.", + "Breathing: Don't hold your breath during the stretch. Breathe deeply and slowly, exhaling as you lean forward to deepen the stretch." + ], + "variations": [ + "Seated Single Leg Hamstring Stretch with Yoga Strap: Similar to the towel stretch, you use a yoga strap or band around your foot, pulling gently to deepen the stretch while maintaining good posture.", + "Seated Hamstring Stretch with Resistance Band: This variation involves a resistance band looped around your foot. You pull the band towards you while keeping your leg straight, increasing the stretch on your hamstring.", + "Seated Single Leg Hamstring Stretch on Exercise Ball: In this version, you sit on an exercise ball with one leg extended in front of you. You lean forward to stretch your hamstring, using the instability of the ball to engage your core.", + "Seated Single Leg Hamstring Stretch with Foam Roller: This variation involves placing a" + ], + "relatedExerciseIds": [ + "exr_41n2hfQrSSobnyEE", + "exr_41n2haefJRGXF6ef", + "exr_41n2hwaSiSvthE1N", + "exr_41n2hzC5aPzh5Buy", + "exr_41n2hyzjv3LWrQRq", + "exr_41n2hyXCKHgkrshA", + "exr_41n2hy1nFEB5XsyX", + "exr_41n2hoLipvSrmWZA", + "exr_41n2hTA1zar5iPZE", + "exr_41n2hWoc9z2mL39H" + ] + }, + { + "exerciseId": "exr_41n2hPxDaq9kFjiL", + "name": "Side Wrist Pull Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/MD01vy5NgQ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/6c1VW44gZF.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/MD01vy5NgQ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/hHgl3aeKlW.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/O8ua7ODhW1.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST EXTENSORS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/njePiaf/41n2hPxDaq9kFjiL__Side-Wrist-Pull-Stretch_Forearms.mp4", + "keywords": [ + "Bodyweight forearm exercise", + "Side Wrist Pull Stretch workout", + "Forearm strengthening exercises", + "Bodyweight wrist stretches", + "Side Wrist Pull technique", + "Bodyweight exercises for forearms", + "Wrist pull stretch exercise", + "Training for stronger forearms", + "Wrist stretching workouts", + "Side Wrist Pull Stretch tutorial" + ], + "overview": "The Side Wrist Pull Stretch is a beneficial exercise that primarily targets the muscles in your wrists and forearms, helping to improve flexibility, reduce the risk of injury, and alleviate pain from repetitive strain or overuse. This exercise is ideal for individuals who frequently engage in activities that require wrist mobility such as athletes, musicians, and those who spend long hours on the computer. By incorporating the Side Wrist Pull Stretch into their routine, these individuals can maintain their wrist health, improve their performance in various tasks, and prevent discomfort in the long run.", + "instructions": [ + "Extend your right arm out in front of you, with your palm facing down.", + "With your left hand, gently grasp the fingers of your extended right hand.", + "Slowly pull the fingers of your right hand towards your body until you feel a stretch along the top of your wrist and forearm.", + "Hold this stretch for about 15 to 30 seconds, then release and switch to the other hand. Repeat this process for both hands as needed." + ], + "exerciseTips": [ + "Correct Stretching Technique: Reach out with your other hand and gently pull your fingers down and towards your body until you feel a stretch in your forearm. Keep your arm straight during this process to ensure that the stretch is targeting the correct muscles.", + "Maintain Control: It's crucial to avoid jerky movements or pulling too hard on your wrist. This could lead to strains or injuries. Instead, ensure that your movements are smooth and controlled, increasing the stretch gradually.", + "Hold and Release: Hold the stretch for about 20-30 seconds, then release slowly. This will allow your muscles to relax and adapt to the stretch. Avoid releasing the stretch abruptly as it could lead to muscle strain.", + "Common Mistakes to Avoid:" + ], + "variations": [], + "relatedExerciseIds": [ + "exr_41n2hSF5U97sFAr8", + "exr_41n2hwXSkxYRwujy", + "exr_41n2hg5FNSYCagCy", + "exr_41n2hozyXuCmDTdZ", + "exr_41n2hQcqPQ37Dmxj", + "exr_41n2hc6Vrdj8XqvL", + "exr_41n2hcuKVDmy4PX2", + "exr_41n2hk98rCnJuZM4", + "exr_41n2hdx1nWzXXfPQ", + "exr_41n2hjVMCCabZJxY" + ] + }, + { + "exerciseId": "exr_41n2hq3Wm6ANkgUz", + "name": "Lying Leg Raise and Hold", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/URFCnmUsli.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/9fKqxwZ2xi.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/URFCnmUsli.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/aifUiMvdPg.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/w3CsOpfACC.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ILIOPSOAS" + ], + "secondaryMuscles": [ + "RECTUS ABDOMINIS", + "QUADRICEPS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/xm1Zyp9/41n2hq3Wm6ANkgUz__Lying-Leg-Raise-and-Hold_Hips.mp4", + "keywords": [ + "Bodyweight hip exercise", + "Lying leg raise workout", + "Hip strengthening exercises", + "Bodyweight exercises for hips", + "Lying leg hold exercise", + "Leg raise and hold workout", + "Hip targeting bodyweight workout", + "Strengthening hips with leg raises", + "Bodyweight leg raise exercise", + "Home workout for hip strength" + ], + "overview": "The Lying Leg Raise and Hold is a lower body exercise that primarily strengthens the abdominal and hip flexor muscles, improving core stability and overall body balance. This exercise is suitable for individuals at all fitness levels, as it can be modified according to one's strength and endurance. People would want to incorporate this exercise into their routine to enhance their core strength, improve posture, and increase flexibility, which can contribute to better performance in various physical activities and sports.", + "instructions": [ + "Slowly lift your legs off the ground, keeping them straight and together, until they form a 90-degree angle with your body.", + "Hold this position for a few seconds, keeping your core engaged and your lower back pressed into the floor to avoid straining.", + "Lower your legs back down in a controlled manner, making sure not to let your feet touch the ground.", + "Repeat this exercise for the desired number of repetitions, ensuring to maintain proper form throughout." + ], + "exerciseTips": [ + "Controlled Movement: Raise your legs off the ground to a 90-degree angle. The key is to do this slowly and with control, rather than using momentum to swing your legs up. Using momentum can reduce the effectiveness of the exercise and potentially lead to injury.", + "Engage Your Core: Ensure that your lower back is pressed into the floor and your core is engaged throughout the exercise. This will help you avoid straining your back and will also maximize the effectiveness of the exercise.", + "Hold and Lower: At the top of the movement, hold the position for a few seconds before slowly lowering your legs back down. Do not let your legs touch the floor until the set is complete" + ], + "variations": [ + "The Flutter Kicks variation involves alternating small, rapid leg lifts while lying flat, challenging your core stability and endurance.", + "The Scissor Kicks variation involves alternating vertical leg lifts, crossing one leg over the other, which not only targets your lower abs but also engages your inner and outer thighs.", + "The Double Leg Circles variation involves making clockwise and counter-clockwise circles with both legs together, providing a comprehensive workout for your entire core.", + "The Bicycle Crunch variation combines the traditional crunch with a leg raise and hold, bringing your elbow to the opposite knee to also target the obliques." + ], + "relatedExerciseIds": [ + "exr_41n2htEeupsp4kA6", + "exr_41n2hyJErdgLFKWg", + "exr_41n2hdFEGF1jVcrT", + "exr_41n2hZJRaL5EzscW", + "exr_41n2hWgHxxgn49Ga", + "exr_41n2hs7tzNtophXm", + "exr_41n2hNAAoYAby3Xv", + "exr_41n2hx5LJZEHS6Nn", + "exr_41n2hyz7s3dVLUus", + "exr_41n2hKHY7i9V1VHp" + ] + }, + { + "exerciseId": "exr_41n2hQcqPQ37Dmxj", + "name": "Wrist - Flexion - Articulations", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/zVIrC3auT7.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/cOVQIhRD7T.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/zVIrC3auT7.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/yfvwyIqGaF.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/rmBuQUnXxB.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST FLEXORS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/iUasNLr/41n2hQcqPQ37Dmxj__Wrist---Flexion.mp4", + "keywords": [ + "Forearm strengthening exercises", + "Body weight wrist flexion", + "Wrist articulation workouts", + "Home exercises for forearms", + "Bodyweight exercises for wrist flexion", + "Strengthening forearm muscles", + "Wrist flexion bodyweight exercises", + "Articulation exercises for wrists", + "Body weight forearm workouts", + "Wrist flexion and articulation exercises" + ], + "overview": "The Wrist - Flexion - Articulations exercise is a beneficial workout aimed at improving wrist strength, flexibility, and overall joint health. It's a suitable exercise for individuals who frequently use their hands and wrists, such as athletes, musicians, or office workers, or for those recovering from wrist injuries. Performing this exercise can help prevent wrist strains, improve dexterity, and enhance performance in tasks that require wrist mobility.", + "instructions": [ + "Hold a lightweight dumbbell in your hand, gripping it firmly but not too tightly.", + "Slowly bend your wrist upwards, lifting the weight as high as you can while keeping your forearm stationary.", + "Hold this position for a few seconds, then slowly lower your hand back to the starting position.", + "Repeat this exercise for the desired number of repetitions, then switch to the other hand." + ], + "exerciseTips": [ + "Slow and Controlled Movement: A common mistake that people often make is rushing through the exercise. It is important to perform the wrist flexion articulation slowly and with controlled movement. This will help you engage the right muscles and avoid any potential injuries.", + "Use Appropriate Weight: If you are using a dumbbell or a resistance band for the exercise, make sure you are using the right weight. Using a weight that is too heavy can lead to strain and injury. Start with a lighter weight and gradually increase as your strength improves.", + "Don't Overextend: Avoid overextending your wrist during the exercise. Overextension can lead to injury. Your wrist should be in line with your forearm" + ], + "variations": [ + "Radial Deviation is another variation where the wrist is bent towards the thumb, which can also be considered as a form of wrist flexion.", + "Ulnar Deviation involves bending the wrist towards the little finger side, which is a different type of wrist flexion.", + "The Dorsiflexion or Extension is the opposite of wrist flexion, where the wrist is bent backwards or towards the forearm.", + "Pronation and Supination are also variations of wrist flexion, involving the rotation of the forearm and wrist, with the palm facing downwards or upwards respectively." + ], + "relatedExerciseIds": [ + "exr_41n2hg5FNSYCagCy", + "exr_41n2hc6Vrdj8XqvL", + "exr_41n2hk98rCnJuZM4", + "exr_41n2hdx1nWzXXfPQ", + "exr_41n2hSF5U97sFAr8", + "exr_41n2hPxDaq9kFjiL", + "exr_41n2hwXSkxYRwujy", + "exr_41n2hozyXuCmDTdZ", + "exr_41n2hcuKVDmy4PX2", + "exr_41n2hXhTkayufWUc" + ] + }, + { + "exerciseId": "exr_41n2hQDiSwTZXM4F", + "name": "Goblet Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/lwT5fwjbAU.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/8IkHBRnk4P.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/lwT5fwjbAU.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/V9Dr3UFypM.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/KbmASgNUxC.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "HAMSTRINGS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "ERECTOR SPINAE", + "ADDUCTOR MAGNUS", + "GASTROCNEMIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nFmXQAf/41n2hQDiSwTZXM4F__Dumbbell-Goblet-Squat_Thighs.mp4", + "keywords": [ + "Goblet Squat Workout", + "Dumbbell Goblet Squat", + "Thigh Toning Exercises", + "Dumbbell Exercises for Thighs", + "Goblet Squat Thigh Workout", + "Strengthen Thighs with Goblet Squat", + "Dumbbell Goblet Squat Technique", + "Goblet Squat for Leg Muscle", + "Thigh Strengthening Exercises", + "Goblet Squat with Dumbbell." + ], + "overview": "The Goblet Squat is a full-body exercise that primarily strengthens the lower body, including the quads, hamstrings, and glutes, while also engaging the core and upper body. It is suitable for both beginners and advanced fitness enthusiasts as it promotes better squat form and depth due to its front-loaded weight. Individuals may choose to incorporate Goblet Squats into their routine for its effectiveness in improving functional fitness, promoting muscle growth, and enhancing overall body strength and stability.", + "instructions": [ + "Engage your core and keep your chest up, then start to lower your body into a squat position by bending your knees and pushing your hips back.", + "Continue lowering yourself until your hips are below your knees, making sure your elbows are inside your knees at the bottom of the squat.", + "Pause for a moment at the bottom of the squat, then push through your heels to stand back up to the starting position.", + "Repeat this movement for the desired number of repetitions, making sure to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Foot Placement: Your feet should be slightly wider than shoulder-width apart, with toes pointing slightly outward. This provides a stable base for the squat. Avoid placing your feet too close together as it can make it difficult to maintain balance and can put undue stress on your knees.", + "Squat Depth: Aim to lower your body until your elbows touch your knees or your thighs are parallel to the floor. This ensures you're getting the full range of motion and maximum benefits from the exercise. Avoid not going deep enough as it can limit the effectiveness of the exercise.", + "Keep Your Chest Up and Back Straight: One common mistake is" + ], + "variations": [ + "The Goblet Squat with Pulse: In this variation, you add a pulse at the bottom of the squat before coming back up, which increases the time your muscles are under tension.", + "The Goblet Box Squat: This variation involves squatting down onto a box or bench, which helps to perfect your form and depth.", + "The Goblet Squat to Press: This is a compound movement where you perform a shoulder press at the top of the squat, working both your lower and upper body.", + "The Goblet Squat with Lateral Step: In this variation, you step to the side before performing the squat, adding a lateral movement that targets your glutes and hips." + ], + "relatedExerciseIds": [ + "exr_41n2hbzW6kEAoTU7", + "exr_41n2hxj8Ubv8wSWa", + "exr_41n2hbjosLPBKHyH", + "exr_41n2hkTwrk7RQvJj", + "exr_41n2hwcfJXhakz9t", + "exr_41n2hYMJ5dy2HEhH", + "exr_41n2hSvmfci7c1aT", + "exr_41n2hd2AWx6YsKMg", + "exr_41n2hGFG6HokFDog", + "exr_41n2htgyF1xRM96d" + ] + }, + { + "exerciseId": "exr_41n2hQeNyCnt3uFh", + "name": "Back Pec Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/11TGBvhnYQ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/9KdZjTn79z.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/11TGBvhnYQ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/LwkXEMNnhi.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/qhVkLrIO8X.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Wwr7cET/41n2hQeNyCnt3uFh__Back-Pec-Stretch-(female)_Back.mp4", + "keywords": [ + "Back Pec Stretch exercise", + "Bodyweight Back and Chest workout", + "Back Pec Stretching routine", + "Bodyweight exercise for Back and Chest", + "Back Pec Stretch without equipment", + "Home workout for Back and Chest", + "Back and Pectoral Stretch exercise", + "Bodyweight Pec Stretch", + "Back and Chest strengthening exercises", + "No-equipment Back Pec Stretch workout" + ], + "overview": "The Back Pec Stretch is an effective exercise that primarily targets the chest muscles, promoting flexibility and relieving tension. It is ideal for individuals who engage in weightlifting or those who spend long periods hunched over a computer, as it helps to correct posture and alleviate muscle tightness. Incorporating this stretch into your routine can enhance your overall upper body strength, improve muscle balance, and reduce the risk of injury, making it a beneficial addition to any fitness or wellness regimen.", + "instructions": [ + "Extend your arms behind your back and interlock your fingers.", + "Slowly lift your arms upward while keeping your chest out and your chin up, until you feel a stretch in your shoulders and chest.", + "Hold this position for about 20-30 seconds, making sure to breathe deeply and evenly.", + "Gently lower your arms back down and relax before repeating the stretch for another set." + ], + "exerciseTips": [ + "Controlled Movement: Slowly rotate your arms back, keeping your elbows at the same height as your shoulders. Hold for 15-30 seconds, then return to the starting position. The key here is to maintain control throughout the movement, and not to force or rush the stretch. A common mistake is to use a jerky or fast motion, which can lead to muscle strain.", + "Maintain Proper Form: Keep your spine neutral and your shoulders down and back throughout the stretch. Avoid shrugging your shoulders or arching your back, as this can lead to injury" + ], + "variations": [ + "Wall Stretch: Stand sideways next to a wall, extend your arm and place your palm against the wall, then slowly turn your body away from the wall to feel a stretch in your pectoral muscles.", + "Floor Stretch: Lie flat on your back on the floor, extend your arms out to the sides with your palms facing up, and allow gravity to stretch your chest muscles.", + "Ball Stretch: Sit on a stability ball, slowly walk your feet forward and allow your back to gently roll onto the ball, extend your arms out to the sides to stretch your chest.", + "Cross-Body Shoulder Stretch: Stand straight, bring one arm across your body, use your other arm to apply light pressure on your elbow, pulling it towards your chest until you feel a stretch in your shoulder and back" + ], + "relatedExerciseIds": [ + "exr_41n2hKZmyYXB2UL4", + "exr_41n2hYWXejezzLjv", + "exr_41n2hUJNPAuUdoK7", + "exr_41n2hMydkzFvswVX", + "exr_41n2hkknYAEEE3tc", + "exr_41n2hw1QspZ6uXoW", + "exr_41n2hcCMN6f2LNKG", + "exr_41n2hgoatYMR3LFM", + "exr_41n2haPyXetJcL5E", + "exr_41n2hyHJ5xqqc4qU" + ] + }, + { + "exerciseId": "exr_41n2hQEqKxuAfV1D", + "name": "Pull-up with Bent Knee between Chairs", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/FJuNSNoybI.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Sqp7pCdNPh.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/FJuNSNoybI.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ZI2kTZPRim.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/dRT5IXUnd5.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TRAPEZIUS LOWER FIBERS", + "TERES MINOR", + "BRACHIORADIALIS", + "TRAPEZIUS MIDDLE FIBERS", + "INFRASPINATUS", + "BRACHIALIS", + "BICEPS BRACHII", + "TERES MAJOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nGSaMUr/41n2hQEqKxuAfV1D__Pull-up-with-Bent-Knee-between-Chairs_Back.mp4", + "keywords": [ + "Bodyweight back exercise", + "Bent knee pull-ups", + "Chair pull-ups", + "Home workout for back", + "Pull-up variations", + "Back strengthening exercises", + "Bodyweight exercises for back", + "Chair exercises for upper body", + "Bent knee chair pull-ups", + "DIY pull-up exercises" + ], + "overview": "The Pull-up with Bent Knee between Chairs is a challenging bodyweight exercise that primarily targets the upper body muscles, including the back, arms, and shoulders. It is suitable for individuals at intermediate to advanced fitness levels who are looking for a way to strengthen their upper body without the need for gym equipment. The exercise not only improves muscle strength and endurance, but also enhances core stability and body coordination, making it an excellent option for those aiming for a comprehensive fitness routine.", + "instructions": [ + "Stand between the chairs and grip the backs or the seats of the chairs with each hand, ensuring your grip is firm and secure.", + "Slowly lift your body off the ground by pulling up with your arms and shoulders, bending your knees at a 90-degree angle as you rise.", + "Hold this position for a few seconds, feeling the tension in your upper body and core muscles.", + "Gradually lower your body back down to the starting position, keeping your knees bent, then repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Proper Form: Start by gripping the tops of the chairs with your palms facing away from you. Bend your knees at a 90-degree angle and cross your ankles. Use your upper body strength to pull yourself up until your chin is above the level of the chairs. Avoid using momentum or swinging your body to pull yourself up; this is a common mistake that can lead to injury and reduces the effectiveness of the exercise.", + "Controlled Movement: Lower yourself back down in a slow and controlled manner until your arms are fully extended. Avoid dropping down quickly, as this can strain your muscles and joints.", + "Breathing Technique: Breathe in as you lower yourself and breathe out as you pull yourself up. This helps maintain" + ], + "variations": [ + "Inverted Row between Chairs: Instead of pulling yourself up, you position yourself underneath the chairs and pull your body up towards them, targeting different muscles.", + "One Arm Pull-up between Chairs: This variation involves performing the exercise using only one arm, significantly increasing the difficulty and focusing on unilateral strength.", + "L-Sit Pull-up between Chairs: In this variation, you hold your legs out in an L shape in front of you while pulling up, which adds an additional challenge for your core and hip flexors.", + "Wide Grip Pull-up between Chairs: By placing your hands wider apart on the chairs, you can target different muscles in your back and shoulders." + ], + "relatedExerciseIds": [ + "exr_41n2hftBVLiXgtRQ", + "exr_41n2hcdAu4PJ1tSo", + "exr_41n2hvgz1rpPCc2x", + "exr_41n2hYmrutNPbb4q", + "exr_41n2hhXEktwtDPt1", + "exr_41n2hUev9wx5JzW6", + "exr_41n2hjdYLoFty6Ke", + "exr_41n2hMzbcS5RxSy9", + "exr_41n2hj8LBGmaDiHT", + "exr_41n2hmpnhk73N2Sr" + ] + }, + { + "exerciseId": "exr_41n2hqfZb8UHBvB9", + "name": "Alternate Lying Floor Leg Raise ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/F13NYUkmzS.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/g7lQ1C6Ji0.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/F13NYUkmzS.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/gs5pKOiib4.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/NTQTdqg2eq.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "ILIOPSOAS" + ], + "secondaryMuscles": [ + "SARTORIUS", + "ADDUCTOR BREVIS", + "ADDUCTOR MAGNUS", + "QUADRICEPS", + "TENSOR FASCIAE LATAE", + "PECTINEUS", + "OBLIQUES", + "ADDUCTOR LONGUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/9mKjO63/41n2hqfZb8UHBvB9__Alternate-Lying-Floor-Leg-Raise-(male)_Waist.mp4", + "keywords": [ + "Bodyweight leg raise exercise", + "Hips and waist workout", + "Alternate lying leg raise", + "Bodyweight exercise for hips", + "Home workout for waist", + "Leg raise for hip strength", + "Floor leg raise exercise", + "Strengthen waist with leg raise", + "Bodyweight workout for hips and waist", + "Alternate lying floor exercise for hips" + ], + "overview": "The Alternate Lying Floor Leg Raise is a beneficial exercise that primarily targets the lower abdominal muscles and hip flexors, helping to strengthen the core and improve balance. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual strength levels. Individuals may want to incorporate this exercise into their routine to enhance core stability, improve posture, and aid in daily movements or other athletic performances.", + "instructions": [ + "Lift one leg off the ground, keeping it straight, until it forms a 90-degree angle with your body.", + "Hold this position for a few seconds, then slowly lower your leg back down to the floor.", + "Repeat the same movement with your other leg, keeping your lower back pressed against the floor throughout the exercise.", + "Continue alternating between both legs for the desired number of repetitions, ensuring your movements are controlled and deliberate." + ], + "exerciseTips": [ + "Controlled Movement: When raising your leg, do so in a slow and controlled manner. Avoid the common mistake of using momentum to lift your leg, as this can lead to lower back strain and reduces the effectiveness of the exercise on your abdominal muscles.", + "Keep Your Lower Back Pressed Down: A common mistake is arching the lower back off the floor, which can cause back pain and injury. To avoid this, keep your lower back pressed firmly against the floor during the entire movement. You can achieve this by engaging your core and imagining you're trying to press your belly button down to the floor.", + "Full Range of Motion: Ensure that you're using a full range of motion by lowering your leg as far" + ], + "variations": [ + "Double Leg Floor Raise: Instead of alternating legs, you raise both legs simultaneously, which increases the challenge to your core muscles.", + "Weighted Leg Floor Raise: In this variation, you wear ankle weights or hold a dumbbell between your feet, adding resistance to make the exercise more challenging.", + "Bent-Knee Floor Raise: Instead of keeping your legs straight, you bend your knees as you raise your legs. This can be easier on your lower back.", + "Elevated Lying Floor Leg Raise: This variation involves doing the exercise on an incline bench or with your hips elevated on a block or step, which increases the range of motion and the challenge to your core muscles." + ], + "relatedExerciseIds": [ + "exr_41n2htH3Th9VjnCS", + "exr_41n2hkB3FeGM3DEL", + "exr_41n2hc4gTtrPRRpm", + "exr_41n2hfhWpzMi7tUj", + "exr_41n2hkHNZ15gRLmf", + "exr_41n2hUZz3h5rmhcX", + "exr_41n2hpkrKu12CTHM", + "exr_41n2hpDWoTxocW8G", + "exr_41n2haz32UoCRUP9", + "exr_41n2hsQb6QRUmi3Q" + ] + }, + { + "exerciseId": "exr_41n2hQHmRSoUkk9F", + "name": "Walking Lunge", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/g2s9vxBfWN.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/IOUOqkzDqW.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/g2s9vxBfWN.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/F3Wz4nKRbI.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QvLabYnrZ5.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/KZH2srt/41n2hQHmRSoUkk9F__Walking-Lunge-Male_Hips_.mp4", + "keywords": [ + "Bodyweight exercise for thighs", + "Quadriceps strengthening exercise", + "Walking Lunge workout", + "Bodyweight lunge movement", + "Thigh toning exercises", + "Quadricep exercises with no equipment", + "Walking Lunge for leg muscle", + "Bodyweight exercises for lower body", + "Walking Lunge technique", + "Strengthening thighs with lunges." + ], + "overview": "The Walking Lunge is a dynamic strength-training exercise that targets multiple muscle groups, including the glutes, quadriceps, and hamstrings, thereby enhancing lower body strength and improving balance. It's suitable for individuals of all fitness levels, from beginners to advanced athletes, due to its adjustable intensity. People would want to perform this exercise not only for its muscle-building and toning benefits, but also for its contribution to better posture, flexibility, and overall functional fitness.", + "instructions": [ + "Take a step forward with your right foot, lowering your body into a lunge position. Your right knee should be directly above your right ankle and your left knee should be hovering just above the ground.", + "Push off with your right foot, bringing your left foot forward to step into the next lunge. This completes one rep.", + "Repeat this motion, alternating legs as you move forward across the room.", + "Remember to keep your upper body straight and your core engaged throughout the exercise." + ], + "exerciseTips": [ + "Avoid Leaning Forward: A common mistake to avoid is leaning forward. This can put unnecessary strain on your lower back and knees. Instead, try to keep your torso upright throughout the movement. If you find yourself leaning forward, it might be a sign that you're trying to lunge too far forward.", + "Mind Your Pace: Don't rush through your lunges. Performing them at a slow, controlled pace will help you maintain balance and focus on your form. It also ensures that your muscles are fully engaged throughout the exercise.", + "Even Distribution of Weight: Make sure to distribute your weight evenly between both" + ], + "variations": [ + "Walking Lunge with a Twist: Add a torso twist to your walking lunge to engage your core and enhance balance.", + "Overhead Walking Lunge: Holding a weight overhead while lunging adds an upper body challenge and tests your stability.", + "Lateral Walking Lunge: This variation has you stepping to the side, which targets your inner and outer thighs.", + "Walking Lunge with Bicep Curl: Adding a bicep curl to your lunge works your upper body and increases the intensity of the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hd78zujKUEWK", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hvkiECv8grsi", + "exr_41n2hbdZww1thMKz", + "exr_41n2homrPqqs8coG", + "exr_41n2hvjrFJ2KjzGm", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4" + ] + }, + { + "exerciseId": "exr_41n2hqjVS3nwBoyr", + "name": "Two Legs Hammer Curl with Towel ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/FSiUO8Qvgu.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/5ZE7tamFzj.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/FSiUO8Qvgu.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/elqnv5OZfF.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/dzxc5MYYwU.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BRACHIORADIALIS" + ], + "secondaryMuscles": [ + "BRACHIALIS", + "BICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/z4Dufyo/41n2hqjVS3nwBoyr__Two-Legs-Hammer-Curl-with-Towel-(VERSION-2).mp4", + "keywords": [ + "Bodyweight Hammer Curl Exercise", + "Two Legs Hammer Curl Workout", + "Biceps Strengthening Exercise", + "Upper Arms Bodyweight Workout", + "Towel Hammer Curl Routine", + "Home Workout for Biceps", + "Bodyweight Exercise for Upper Arms", + "Towel Grip Hammer Curl", + "Two Legs Bicep Curl with Towel", + "Bodyweight Arm Strengthening Exercise" + ], + "overview": "The Two Legs Hammer Curl with Towel is a versatile strength-training exercise that targets the biceps, forearms, and grip strength, providing a comprehensive upper body workout. It's ideal for athletes, fitness enthusiasts, or anyone looking to improve their upper body strength and endurance. By incorporating this exercise into your routine, you can enhance muscle tone, improve grip strength for daily tasks, and add variety to your workout, reducing monotony.", + "instructions": [ + "Place a dumbbell or any weighted object in the center of the towel and hold it securely.", + "Keeping your elbows close to your body, slowly lift the weighted towel towards your chest by bending your elbows.", + "Once your hands reach chest level, pause for a moment, then slowly lower the towel back down to the starting position.", + "Repeat this motion for your desired number of repetitions, ensuring to maintain control and proper form throughout the exercise." + ], + "exerciseTips": [ + "Controlled Movement: When you curl the towel upwards towards your shoulders, make sure to do it in a controlled manner. Do not use your back or shoulders to lift the weight; your biceps should do all the work. Jerky movements can cause harm and reduce the effectiveness of the exercise.", + "Full Range of Motion: To get the maximum benefit from the Two Legs Hammer Curl with Towel, ensure you're using a full range of motion. Lower the towel all the way down before curling it back up. Not using the full range of motion can limit the growth and strength of your biceps.", + "Breathing Technique" + ], + "variations": [ + "Seated Hammer Curl with Towel: In this variation, you perform the exercise while seated on a bench or chair, which can help isolate the biceps and forearms and reduce the involvement of other muscles.", + "Incline Hammer Curl with Towel: This variation is performed while lying on an incline bench, which changes the angle of the exercise and targets different parts of the biceps and forearms.", + "Hammer Curl with Resistance Band and Towel: This variation involves using a resistance band instead of a dumbbell, which provides a different type of resistance and can help improve muscular endurance.", + "Alternating Hammer Curl with Towel: In this variation, instead of curling both arms at the same time, you alternate between arms. This can help focus on the form and contraction" + ], + "relatedExerciseIds": [ + "exr_41n2hZhFUtzgC7rr", + "exr_41n2hx9wyaRGNyvs", + "exr_41n2htFvaTrfjDmH", + "exr_41n2hx1R1S1FwekB", + "exr_41n2hda9jbk8Lxa3", + "exr_41n2hiziHx8dMBHe", + "exr_41n2hdSwhx3s3MM7", + "exr_41n2hkmX9cd8AFWj", + "exr_41n2hooPUinUwiha", + "exr_41n2hvSXvLenPGSK" + ] + }, + { + "exerciseId": "exr_41n2hQp1pR7heQq9", + "name": "Dumbbell Stiff Leg Deadlift ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/4TFtrlbBxS.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/TPli60qjue.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/4TFtrlbBxS.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/bTqOSLTZO7.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/oya3HWJWNW.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "HAMSTRINGS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/GCbG7KH/41n2hQp1pR7heQq9__Dumbbell-Stiff-Leg-Deadlift-(female)_Waist.mp4", + "keywords": [ + "Dumbbell Stiff Leg Deadlift workout", + "Thigh strengthening exercises with dumbbells", + "Dumbbell exercises for thighs", + "Stiff Leg Deadlift using dumbbells", + "Dumbbell workout for thigh muscles", + "How to do Dumbbell Stiff Leg Deadlift", + "Thigh toning dumbbell exercises", + "Stiff Leg Deadlift for thigh strength", + "Dumbbell training for stronger thighs", + "Techniques for Dumbbell Stiff Leg Deadlift" + ], + "overview": "The Dumbbell Stiff Leg Deadlift is a strength-building exercise that primarily targets the hamstrings, glutes, and lower back, enhancing overall body strength and stability. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be adjusted according to individual strength levels and goals. People may choose to incorporate this into their workout routine for its benefits in improving posture, enhancing athletic performance, and promoting fat loss due to its high calorie-burning potential.", + "instructions": [ + "Keeping your legs straight or with a slight bend in the knees, slowly bend at the hips, lowering the dumbbells towards the floor.", + "Lower the dumbbells until you feel a stretch in your hamstrings, ensuring that your back is straight and your chest is up.", + "Pause briefly at the bottom of the movement, then push your hips forward and slowly lift your torso back to the starting position.", + "Repeat the movement for the desired number of repetitions, ensuring to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Avoid Overextending: A common mistake is to lower the weights too far, which can strain the lower back. Aim to lower the weights to just below your knees or until you feel a stretch in the hamstrings, then return to the starting position.", + "Engage Your Core and Glutes: To get the most out of the exercise, it's important to engage your core and squeeze your glutes as you lift the weights back up. This will help to stabilize your body and increase the effectiveness of the exercise.", + "Don't Rush: Another mistake to avoid is rushing" + ], + "variations": [ + "Dumbbell Romanian Deadlift: This variation involves a slight bend in the knees, which puts more emphasis on the glutes and less strain on the lower back.", + "Dumbbell Straight-Leg Deadlift: This variation is similar to the stiff leg deadlift, but the legs are completely straight, increasing the stretch and work on the hamstrings.", + "Dumbbell Sumo Deadlift: This variation involves a wider stance with toes pointed outwards, which targets the inner thighs and glutes in addition to the hamstrings.", + "Dumbbell Stiff-Leg Deadlift with Elevated Feet: This variation involves standing on a raised platform, which increases the range of motion and intensifies the workout on the hamstrings and glutes." + ], + "relatedExerciseIds": [ + "exr_41n2hxgH3HVDkTU5", + "exr_41n2hcnL9TLFKByx", + "exr_41n2hMusJR74ZQk3", + "exr_41n2hoGXYkrDiKvs", + "exr_41n2hcw2FN534HcA", + "exr_41n2hsuBGBt34oTQ", + "exr_41n2hvKEFqbScnBZ", + "exr_41n2hjiELSc1wUZt", + "exr_41n2hoz3sDtZtcPh", + "exr_41n2hZeTb9EwkFsr" + ] + }, + { + "exerciseId": "exr_41n2hQtaWxPLNFwX", + "name": "Dumbbell Standing Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/fNMPMnyrNL.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/lcKKqbPdrI.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/fNMPMnyrNL.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/rtZ0WRdMWs.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/OPFLfLcaMV.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/iKXal0s/41n2hQtaWxPLNFwX__Dumbbell-Standing-Calf-Raise_Calves.mp4", + "keywords": [ + "Dumbbell Calf Exercise", + "Standing Calf Raise with Dumbbells", + "Dumbbell Workout for Calves", + "Strengthen Calves with Dumbbells", + "Dumbbell Calves Raise", + "Standing Dumbbell Calf Workout", + "Calves Building Exercise with Dumbbells", + "Dumbbell Exercise for Strong Calves", + "Dumbbell Standing Calf Raise Technique", + "Calf Muscle Workout with Dumbbells" + ], + "overview": "The Dumbbell Standing Calf Raise is a strength-building exercise primarily targeting the calf muscles, but also engaging the ankles and feet. This exercise is suitable for anyone looking to enhance lower body strength, improve athletic performance, or sculpt their calves. Its simplicity and effectiveness make it a popular choice for those aiming to increase muscle endurance, improve balance, and promote better postural stability.", + "instructions": [ + "Place your feet shoulder-width apart and position your toes straight ahead or slightly outwards.", + "Slowly raise your heels off the floor by pushing down through the balls of both feet while exhaling, ensuring your abdominal muscles are engaged and your back is straight.", + "Pause for a moment when your calves are fully contracted and you're balancing on the balls of your feet.", + "Gradually lower your heels back to the ground to the starting position while inhaling, ensuring that you maintain control throughout the movement. Repeat this for the desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movement: Avoid rushing the movement. Raise your heels off the ground slowly, squeezing your calves at the top. Then, lower your heels slowly back down. Quick, jerky movements can lead to injury and won't effectively target the muscles.", + "Full Range of Motion: One common mistake is not using a full range of motion. Make sure to allow your heels to dip below the level of the step or platform you're using before raising them as high as you can. This ensures you're working the entire muscle and getting the most from the exercise.", + "Maintain Balance: Do not sway or lean forward. This can lead to a loss of balance and potential injury. If you're having trouble maintaining" + ], + "variations": [ + "Single-Leg Dumbbell Calf Raise: This variation isolates each calf individually, allowing you to focus on one leg at a time and potentially identify and correct any strength imbalances.", + "Dumbbell Calf Raise on a Step: By standing on a step, you can increase your range of motion, which can lead to greater muscle activation and growth.", + "Dumbbell Calf Raise with Bent Knees: This variation involves bending your knees slightly during the exercise, which can help to target the lower part of your calves.", + "Farmer's Walk Calf Raises: This dynamic variation involves walking while performing calf raises, which not only targets your calves but also improves your balance and coordination." + ], + "relatedExerciseIds": [ + "exr_41n2hbLX4XH8xgN7", + "exr_41n2hLqvEksmcu1b", + "exr_41n2hdWu3oaCGdWT", + "exr_41n2hJmzBvGxxdci", + "exr_41n2hdfUiA9ZE8rn", + "exr_41n2hbGeNbGk66eE", + "exr_41n2hf9T7AyHp1vo", + "exr_41n2hp1BDEDwni5t", + "exr_41n2hHFpZJ9V1r2v", + "exr_41n2hR3wbL7tyRrJ" + ] + }, + { + "exerciseId": "exr_41n2hqw5LsDpeE2i", + "name": "Elbow Flexor Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/SXpaJB2P09.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/VrlXQhjkIE.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/SXpaJB2P09.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/5ckt3Tu1Z3.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/NckskHRrk3.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BRACHIALIS" + ], + "secondaryMuscles": [ + "BICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/bg9poqq/41n2hqw5LsDpeE2i__Elbow-Flexor-Stretch_Upper-Arms_.mp4", + "keywords": [ + "Bodyweight Elbow Flexor Stretch", + "Upper Arm Stretch Exercises", + "Elbow Flexor Bodyweight Workout", + "Arm Toning Exercises", + "Bodyweight Exercises for Upper Arms", + "Elbow Flexor Stretching Techniques", + "Home Workout for Upper Arms", + "Flexor Stretch for Elbow Pain", + "Bodyweight Training for Arm Muscles", + "Upper Arm Strengthening Exercises" + ], + "overview": "The Elbow Flexor Stretch is a beneficial exercise primarily aimed at improving flexibility and strength in the elbow and forearm muscles. It is suitable for individuals who engage in activities that require repetitive arm movements, such as athletes, musicians, or those recovering from elbow injuries. Incorporating this stretch into your routine can help to alleviate muscle tension, enhance performance, and prevent injury by promoting better joint mobility and muscle balance.", + "instructions": [ + "With your palm facing upwards, gently pull back your fingers using your opposite hand until you feel a stretch in your forearm and bicep.", + "Hold this position for about 20-30 seconds, ensuring you feel a gentle stretch but no pain.", + "Slowly release your hand and relax your arm.", + "Repeat the stretch with the other arm." + ], + "exerciseTips": [ + "Arm Alignment: Extend your arm out straight in front of you, parallel to the ground. Your palm should be facing upwards. A common mistake is bending the arm or not fully extending it, which reduces the effectiveness of the stretch.", + "Gentle Stretching: Use your other hand to gently pull your fingers back towards your body until you feel a stretch in your forearm. It's important to stretch gently and gradually; a common mistake is to apply too much force, which can cause injury.", + "Hold and Repeat: Hold the stretch for about 20 to 30 seconds and then repeat on the other arm. A common mistake is not holding the stretch long enough or not repeating it on both arms, which can lead to im" + ], + "variations": [ + "Wall Elbow Flexor Stretch: Stand facing a wall, place your palm on the wall with your fingers pointing downward, and gently press your palm into the wall to stretch your elbow flexors.", + "Seated Elbow Flexor Stretch: Sit on a chair, extend one arm out in front of you with your palm facing up, use your other hand to gently pull your fingers back towards your body.", + "Overhead Elbow Flexor Stretch: Raise your arm above your head, bend your elbow so your hand is reaching towards your back, use your other hand to gently pull your elbow back for a deeper stretch.", + "Resistance Band Elbow Flexor Stretch: Hold a resistance band in one hand, extend your arm out in front of you, palm facing up, then use" + ], + "relatedExerciseIds": [ + "exr_41n2hoifHqpb7WK9", + "exr_41n2hc9SfimAPpCx", + "exr_41n2hkiuNqBTZgZH", + "exr_41n2hGwdhfhB7H3o", + "exr_41n2hdix7oFK5DmH", + "exr_41n2hKW4hxXEV3FB", + "exr_41n2hKAG8svfexEV", + "exr_41n2hVxo4tsvf7tk", + "exr_41n2hfrS4yrF7Y3h", + "exr_41n2hNdjLdrs6FoF" + ] + }, + { + "exerciseId": "exr_41n2hqYdxG87hXz1", + "name": "Burpee", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Df8GGoa6Yl.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/9rHEpvciNv.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Df8GGoa6Yl.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/DvXTdyO56f.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/gK3SZgBayq.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "QUADRICEPS", + "ERECTOR SPINAE", + "HAMSTRINGS", + "ANTERIOR DELTOID", + "PECTORALIS MAJOR STERNAL HEAD", + "GLUTEUS MAXIMUS", + "TRICEPS BRACHII" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/hcssLQq/41n2hqYdxG87hXz1__Burpee_Cardio_.mp4", + "keywords": [ + "Bodyweight cardio workout", + "Burpee exercise routine", + "High-intensity Burpee workout", + "Full body Burpee exercise", + "Cardiovascular Burpee training", + "Burpee workout for weight loss", + "Home-based Burpee workout", + "Burpee fitness exercise", + "Strength training with Burpees", + "Burpee workout for heart health" + ], + "overview": "The Burpee is a full-body exercise that provides a high-intensity cardiovascular workout, strengthening the arms, chest, quads, glutes, hamstrings, and abs. It is suitable for individuals at all fitness levels who are looking to improve their strength, agility, and endurance. People may choose to incorporate Burpees into their workout routine as they are highly effective for burning calories, promoting weight loss, and enhancing overall physical fitness.", + "instructions": [ + "Quickly drop into a squat position and place your hands on the floor in front of you.", + "Kick or step your feet back into a plank position, while keeping your arms extended.", + "Immediately return your feet to the squat position.", + "Stand up from the squat position and jump into the air while extending your arms overhead." + ], + "exerciseTips": [ + "Maintain Proper Form: The most common mistake people make when doing burpees is failing to maintain proper form. When you drop into the squat, your feet should be shoulder-width apart, your back straight, and your weight in your heels. As you kick back into the plank, make sure your hands are directly under your shoulders, your body is in a straight line from your head to your heels, and your core is engaged.", + "Control Your Movements: Avoid the temptation to rush through the exercise. Each movement should be controlled and deliberate. This not only reduces the risk of injury, but also makes the exercise more effective as it ensures that all the targeted muscles are properly engaged." + ], + "variations": [ + "Burpee Push-Up: In this version, you add a push-up when you're in the plank position of the burpee.", + "One-Legged Burpee: This is a challenging variation where you perform the burpee standing on one leg.", + "Tuck-Jump Burpee: Here, instead of a regular jump, you perform a tuck jump (bringing your knees to your chest) at the end of the burpee.", + "Dumbbell Burpee: This variation involves holding a pair of dumbbells while performing the burpee, adding weight resistance to the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hupxPcdnktBC", + "exr_41n2hjSjSFsKGny6", + "exr_41n2hseabcJgzARi", + "exr_41n2hJTwVPVtaZkZ", + "exr_41n2hLkz5Ea5dNUL", + "exr_41n2hsmqyNfRaYDh", + "exr_41n2hPzt8b1TSLKT", + "exr_41n2hrQWSvSuAntd", + "exr_41n2hnkGdHxJtzAo", + "exr_41n2hpzQNymV32cc" + ] + }, + { + "exerciseId": "exr_41n2hR12rPqdpWP8", + "name": "Pike-to-Cobra Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/879xVSMBvA.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/WupR7NSIPJ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/879xVSMBvA.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/XifY1CYpZz.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QkrGGNrPNW.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "TRICEPS BRACHII", + "ERECTOR SPINAE", + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "secondaryMuscles": [ + "SOLEUS", + "HAMSTRINGS", + "GASTROCNEMIUS", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/lLHL9W2/41n2hR12rPqdpWP8__Pike-to-Cobra-Push-up_Chest.mp4", + "keywords": [ + "Pike to Cobra Push-up workout", + "Bodyweight chest exercise", + "Hips strengthening exercise", + "Pike-to-Cobra Push-up technique", + "Bodyweight fitness routine", + "Chest and hips workout", + "Pike to Cobra Push-up guide", + "Bodyweight push-up variations", + "Pike to Cobra Push-up for chest", + "Home workout for hips and chest" + ], + "overview": "The Pike-to-Cobra Push-up is a dynamic exercise that combines the benefits of strengthening the upper body, improving flexibility, and enhancing core stability. This exercise is ideal for individuals at an intermediate or advanced fitness level, aiming to increase overall body strength and flexibility. People may want to incorporate this exercise into their routine as it not only targets multiple muscle groups simultaneously, but also contributes to improved posture and body awareness.", + "instructions": [ + "Push your hips back and upwards into a downward dog or pike position, keeping your hands firmly planted on the ground.", + "Lower your body towards the ground, bending your elbows as you would in a regular push-up, but as you descend, allow your hips and chest to move towards the ground as well, transitioning into a cobra or upward facing dog position.", + "Push your body back up by straightening your arms, lifting your chest and hips off the ground, and returning to the pike position.", + "Repeat these movements for your desired amount of repetitions, ensuring to maintain proper form throughout." + ], + "exerciseTips": [ + "Controlled Movement: The Pike-to-Cobra Push-up is not about speed, but about controlled, fluid movement. Rushing through the motions can lead to improper form and potential injury. Focus on each part of the movement, ensuring your muscles are engaged throughout.", + "Proper Breathing: Breathing is an essential part of any exercise. Inhale as you start the downward movement from the pike position, and exhale as you push up into the cobra position. Proper breath control helps to maintain rhythm and provides the necessary oxygen to the muscles.", + "Modify if Needed: If" + ], + "variations": [ + "The Single-Leg Pike-to-Cobra Push-Up: In this variation, one leg is lifted off the ground during the pike push-up phase, adding an extra challenge to your balance and core stability before transitioning into the cobra pose.", + "The Elevated Pike-to-Cobra Push-Up: This variation involves performing the exercise with your hands on an elevated surface such as a step or a bench, increasing the range of motion and intensity during the pike phase before transitioning into the cobra pose.", + "The Pike-to-Cobra Push-Up with a Twist: This variation involves adding a twist at the end of the cobra pose, engaging your obliques and adding a rotational element to the exercise.", + "The Sliding Pike-to-Cobra Push" + ], + "relatedExerciseIds": [ + "exr_41n2hHLE8aJXaxKR", + "exr_41n2hurQQQNZdQ8t", + "exr_41n2hpA45LKdRcD3", + "exr_41n2hhkWtq7fgLsx", + "exr_41n2hiCB6GvH5r4M", + "exr_41n2hsaNaptZdWPb", + "exr_41n2hkHgfCw45ZTr", + "exr_41n2hfoetgv19Gdd", + "exr_41n2hgzvZbHHR7Jd", + "exr_41n2hspVmgGcuoRz" + ] + }, + { + "exerciseId": "exr_41n2hRaLxY7YfNbg", + "name": "Side Lunge Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/b3R4TvyD30.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/GVUmfvMTpJ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/b3R4TvyD30.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/WpdulsRQEq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/aevhht94fc.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "TENSOR FASCIAE LATAE", + "SOLEUS", + "ADDUCTOR MAGNUS", + "GLUTEUS MEDIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ernOli2/41n2hRaLxY7YfNbg__Side-Lunge-Stretch-(female)_Thighs.mp4", + "keywords": [ + "Body weight exercise for thighs", + "Quadriceps stretching workout", + "Side Lunge Stretch exercise", + "Bodyweight thigh exercise", + "Side lunge for quad stretch", + "Bodyweight lunge exercise", + "Quadriceps and thigh workout", + "Side lunge bodyweight exercise", + "Thigh strengthening exercises", + "Stretching exercises for quadriceps" + ], + "overview": "The Side Lunge Stretch is a dynamic exercise that targets the adductors, glutes, and hamstrings, promoting flexibility and strength in the lower body. It's suitable for athletes, fitness enthusiasts, or anyone looking to improve their lower body mobility and stability. People may want to incorporate this exercise into their routine to enhance their athletic performance, prevent injuries, or support their overall fitness and well-being.", + "instructions": [], + "exerciseTips": [], + "variations": [], + "relatedExerciseIds": [ + "exr_41n2haAabPyN5t8y", + "exr_41n2hM7G2Tz9EqjH", + "exr_41n2hjnQCBv1B1NE", + "exr_41n2hupd1dcr7ND1", + "exr_41n2hpoYj7b2sGCX", + "exr_41n2hGNrmUnF58Yy", + "exr_41n2hXvPyEyMBgNR", + "exr_41n2hKnBXgBN3rD3", + "exr_41n2hpB92SjPqVeM", + "exr_41n2huiWrun35Vo2" + ] + }, + { + "exerciseId": "exr_41n2hRH4aTB379Tp", + "name": "45 degree hyperextension ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ZuggCImG8H.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/fqB9EIG5N6.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ZuggCImG8H.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/SHdqa0fira.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/1iWy1Rw3Fa.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ERECTOR SPINAE", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "HAMSTRINGS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Jebowqo/41n2hRH4aTB379Tp__45-degree-hyperextension-(arms-in-front-of-chest)_Back.mp4", + "keywords": [ + "45 degree back exercise", + "Bodyweight hyperextension workout", + "Back strengthening exercises", + "45 degree bodyweight back workout", + "Hyperextension back exercise", + "Bodyweight back hyperextension", + "45 degree hyperextension training", + "Body weight back strengthening", + "45 degree back hyperextension workout", + "Back training with body weight" + ], + "overview": "The 45 degree hyperextension exercise is a strength training activity that primarily targets the lower back, hamstrings, and glutes, offering improved posture, enhanced core stability, and better overall body strength. It is suitable for both beginners and advanced fitness enthusiasts, as the intensity can be easily adjusted by adding or removing weights. People would want to do this exercise to build lower body strength, prevent back pain, and improve athletic performance.", + "instructions": [ + "Keep your body straight and bend at your waist while keeping your back flat, continue to lower your torso until you feel a mild stretch on the hamstrings.", + "Begin to raise your torso by extending through the hips with your back still kept straight, continue this movement until your body is in line with your legs.", + "Hold this position for a few seconds, focusing on squeezing your glutes and hamstrings at the top of the movement.", + "Slowly lower your body back to the starting position, repeating the movement for the desired amount of repetitions." + ], + "exerciseTips": [ + "Controlled Movements: Avoid rushing through the exercise or using momentum to swing your body up and down. This can lead to lower back strain or injury. Instead, focus on slow, controlled movements. Lower your upper body towards the ground, then use your lower back and glute muscles to lift your torso back to the starting position.", + "Engage Your Core: Another common mistake is not engaging the core during the exercise. Always remember to keep your core engaged throughout the movement. This helps to protect your lower back and ensures that the right muscles are being targeted.", + "Maintain a Neutral Spine: To avoid straining your neck or" + ], + "variations": [ + "The weighted 45-degree hyperextension is another variation where you hold a weight plate or dumbbell for added resistance.", + "The one-legged 45-degree hyperextension is a challenging variation that works one side of the body at a time for improved balance and coordination.", + "The banded 45-degree hyperextension involves using a resistance band, which helps to increase the intensity of the exercise and engage the glute muscles more effectively.", + "The 45-degree hyperextension with a twist is a variation that incorporates a twisting motion to engage the obliques and other core muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hZ3jkTempTsp", + "exr_41n2hsMLoLyCfZYA", + "exr_41n2hveUAcUYotLm", + "exr_41n2hPS22iNkCPxk", + "exr_41n2hotsZBjerTjT", + "exr_41n2hZmmGdP9aPxi", + "exr_41n2hUugphN9GCZ1", + "exr_41n2hrbgchqWRWbX", + "exr_41n2hbT8shLJoTce", + "exr_41n2hNcQ7mMyhurg" + ] + }, + { + "exerciseId": "exr_41n2hrHSqBnVWRRB", + "name": "Bodyweight Single Leg Deadlift", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/VeFtV3UOHd.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/rlUByP5FBY.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/VeFtV3UOHd.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ElBYoU57Gr.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/dGKG03PNL7.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "SOLEUS", + "ADDUCTOR MAGNUS", + "ERECTOR SPINAE", + "HAMSTRINGS", + "QUADRICEPS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/xdO6Mmu/41n2hrHSqBnVWRRB__Bodyweight-Single-Leg-Deadlift_Thighs.mp4", + "keywords": [ + "Single Leg Deadlift workout", + "Bodyweight thigh exercises", + "Bodyweight Single Leg Deadlift routine", + "Thigh strengthening exercises", + "No-equipment thigh workouts", + "Single leg bodyweight exercises", + "Bodyweight workouts for thighs", + "Single leg deadlift without weights", + "Bodyweight exercises for leg strength", + "Unilateral lower body exercises" + ], + "overview": "The Bodyweight Single Leg Deadlift is a versatile exercise that primarily targets the hamstrings, glutes, lower back, and core, enhancing overall body strength and stability. It's an excellent choice for individuals at any fitness level, particularly those seeking to improve balance, coordination, and unilateral strength. By incorporating this exercise into their routine, individuals can reap the benefits of better posture, injury prevention, and enhanced athletic performance.", + "instructions": [ + "Slowly bend forward at the hips, keeping your back straight and extending your free leg behind you for balance.", + "Continue to bend forward until your torso is parallel to the floor, or as far as your flexibility allows, making sure to keep your standing leg slightly bent.", + "Pause for a moment at the bottom of the movement, then slowly return to the starting position, maintaining balance and control throughout the movement.", + "Repeat the exercise for your desired number of repetitions, then switch legs and perform the same number of repetitions with the other leg." + ], + "exerciseTips": [ + "Keep Your Focus: Balance is key in this exercise. To help maintain balance, find a fixed point in front of you and keep your gaze on it throughout the movement. This will help you stay steady and ensure you are performing the exercise correctly.", + "Use Your Hips: The single leg deadlift is a hip hinge movement, meaning the action should come from your hips, not your knees. Push your hips back as you lower your body and drive them forward as you return to the standing position.", + "Avoid Rushing: Many people rush through the exercise, which can lead to a loss of balance and poor form. Take your time with each repetition" + ], + "variations": [ + "BOSU Ball Single Leg Deadlift: This variation is performed on a BOSU ball to improve balance and stability.", + "Single Leg Deadlift with Knee Drive: This variation adds a knee drive at the end of the movement to engage the core and hip flexors.", + "Single Leg Deadlift with Resistance Band: This variation uses a resistance band to add tension and increase the difficulty of the exercise.", + "Single Leg Deadlift with Jump: This variation adds a jump at the end of the movement to increase cardiovascular intensity and engage the calf muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hjCiqXL2akUy", + "exr_41n2hHK3NVr6vKap", + "exr_41n2ht9WKDFQhfU3", + "exr_41n2hwDBRXUz4TbC", + "exr_41n2hhgGuzrfT54s", + "exr_41n2hKnBXgBN3rD3", + "exr_41n2hpB92SjPqVeM", + "exr_41n2huiWrun35Vo2", + "exr_41n2hzmoz2cs6zE3", + "exr_41n2hXvPyEyMBgNR" + ] + }, + { + "exerciseId": "exr_41n2hRicz5MdZEns", + "name": "Squat Thrust", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/st1x4DMne6.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/jarDAIfL6k.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/st1x4DMne6.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/QE6i8a09hP.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/JuNps4MkEV.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FULL BODY", + "WAIST" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "WRIST EXTENSORS", + "TENSOR FASCIAE LATAE", + "WRIST FLEXORS", + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/qu7Ktqq/41n2hRicz5MdZEns__Squat-Thrust_Waist.mp4", + "keywords": [ + "Bodyweight Squat Thrust Exercise", + "Plyometric Training Exercises", + "Squat Thrust Workout", + "Bodyweight Plyometric Workouts", + "Squat Thrust for Beginners", + "Advanced Squat Thrust Techniques", + "Home Plyometric Exercises", + "Squat Thrust No Equipment Workout", + "Full Body Squat Thrust Exercise", + "High Intensity Squat Thrust Workout" + ], + "overview": "The Squat Thrust is a dynamic, full-body exercise that increases strength, agility, and cardiovascular fitness. It's an excellent workout for anyone, from beginners to advanced athletes, looking to improve their physical conditioning and burn calories. This exercise is particularly beneficial because it targets multiple muscle groups simultaneously, promoting functional fitness and efficiency in workout routines.", + "instructions": [ + "Lower your body into a squat position and place your hands on the floor in front of you.", + "Kick your feet back quickly, extending your legs behind you and landing in a push-up position.", + "Quickly bring your feet back towards your hands, returning to the squat position.", + "Stand up straight again, pushing through your heels and extending your hips and knees, completing one squat thrust. Repeat this sequence for the desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movement: Avoid rushing the movements. Each step of the Squat Thrust should be performed in a controlled manner. Rushing can lead to sloppy form, which not only reduces the effectiveness of the exercise but also increases risk of injury.", + "Full Range of Motion: Make sure to perform the exercise through its full range of motion. When you squat, go as low as your flexibility allows, ideally until your thighs are parallel to the floor. When you kick back into the plank, extend your legs fully. Cutting these movements short can limit the benefits of the exercise.", + "Keep the Core Engaged: Throughout the exercise, keep your core muscles engaged. This" + ], + "variations": [ + "Tuck Jump Squat Thrust: This is similar to the burpee, but instead of a regular jump, you perform a tuck jump where you bring your knees up to your chest.", + "Plank Jack Squat Thrust: In this variation, when you kick your feet back into the plank position, you also spread them apart and then bring them back together before returning to the squat.", + "Single Leg Squat Thrust: This is a more challenging variation where you perform the exercise using only one leg at a time.", + "Mountain Climber Squat Thrust: After kicking your feet back into the plank position, you perform a set of mountain climbers before returning to the squat." + ], + "relatedExerciseIds": [ + "exr_41n2hhWxhfUuWKQx", + "exr_41n2hXXGkBuHuvFF", + "exr_41n2hzVMjaLpD2rt", + "exr_41n2hnpahcpAfjXm", + "exr_41n2hN3G6EFQruqv", + "exr_41n2hSLFBM7ZAdzz", + "exr_41n2hjta1wWKUg91", + "exr_41n2hpY6DdMsTRa9", + "exr_41n2hKvu6ZaB5XVM", + "exr_41n2hdSTUbn35KQ6" + ] + }, + { + "exerciseId": "exr_41n2hrN2RCZBZU9h", + "name": "Side Neck Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/kR1hTPsEum.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/snh7AV9YpS.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/kR1hTPsEum.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/gAnv2gUcHx.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/GPsoaNXd11.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [ + "LEVATOR SCAPULAE", + "TRAPEZIUS UPPER FIBERS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Rfonl36/41n2hrN2RCZBZU9h__Side-Neck-Stretch_Neck_.mp4", + "keywords": [ + "Bodyweight neck exercise", + "Neck stretch workout", + "Side neck stretch routine", + "Bodyweight exercise for neck", + "Neck strengthening exercise", + "Side neck stretch technique", + "Neck flexibility workout", + "Bodyweight neck stretching", + "Side neck muscle workout", + "Neck tension relief exercise" + ], + "overview": "The Side Neck Stretch is a simple yet effective exercise that targets the muscles in your neck, promoting flexibility and reducing tension. It's ideal for anyone, especially those who often experience neck stiffness due to prolonged sitting or poor posture. By incorporating this stretch into your routine, you can alleviate neck discomfort, improve your posture, and enhance overall body alignment.", + "instructions": [ + "Slowly tilt your head to the right, aiming to bring your ear as close to your shoulder as possible, but be sure not to lift your shoulder up to your ear.", + "Hold this position for about 15 to 30 seconds, feeling a gentle stretch along the left side of your neck.", + "Slowly lift your head back to the upright position, then repeat the process, this time tilting your head to the left and holding for another 15 to 30 seconds.", + "Repeat this exercise for several rounds, always moving slowly and gently to avoid injury." + ], + "exerciseTips": [ + "Slow and Steady Movement: One common mistake is to rush the stretch or use jerky movements. Always move slowly and smoothly when stretching the neck to avoid injury.", + "Don't Overstretch: Don't force your neck beyond its comfortable range of motion. A gentle stretch is sufficient to improve flexibility and relieve tension. Pushing too hard can lead to muscle strains or sprains.", + "Use Assistance If Needed: If you struggle to maintain the stretch, you can use your hand to gently pull your head towards your shoulder. However, avoid pulling too hard or using sudden force.", + "Regularity is Key: To get the most out of this exercise, make it a part of your regular routine. Regular stretching can" + ], + "variations": [ + "The Lying Side Neck Stretch: This variation is performed while lying on your side, with your bottom arm extended above your head and your top hand gently pulling your head towards your shoulder.", + "The Standing Wall-Assisted Neck Stretch: In this version, you stand with one side of your body close to a wall, reach your arm up and over to touch the wall, and then gently lean your head away from the wall.", + "The Supine Neck Stretch: This variation is performed while lying on your back with your arms at your sides, you gently turn your head from side to side, feeling a gentle stretch in your neck.", + "The Kneeling Neck Stretch: In this version, you kneel on the floor and" + ], + "relatedExerciseIds": [ + "exr_41n2hhDwbPHDzfZW", + "exr_41n2hWxEW7jwnGL2", + "exr_41n2hrwToZjMvExS", + "exr_41n2hwVrV7EEprUj", + "exr_41n2hUvpAHu1hZ9h", + "exr_41n2hX3qePXXagB1", + "exr_41n2hXLBc2iKXNk1", + "exr_41n2hviFxBR9qtAJ", + "exr_41n2hY1hetzCc8D6", + "exr_41n2hyd9Fwn6Ks5S" + ] + }, + { + "exerciseId": "exr_41n2hrSQZRD4yG7P", + "name": "Circles Knee Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/8zRGHzTGH5.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Os5oEo2sjm.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/8zRGHzTGH5.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/4Bkx2MMOE0.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/sk1YKtDp5u.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS", + "TIBIALIS ANTERIOR", + "SOLEUS" + ], + "secondaryMuscles": [ + "QUADRICEPS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/2c8PWsT/41n2hrSQZRD4yG7P__Circles-Knee-Stretch_Calves.mp4", + "keywords": [ + "Bodyweight Knee Stretch", + "Circle Knee Stretch Exercise", + "Calves Workout", + "Knee Stretching Techniques", + "Bodyweight Exercises for Calves", + "Circle Knee Stretching Routine", + "Strengthen Calves with Bodyweight", + "Knee Circles for Calf Muscles", + "Bodyweight Calf Exercises", + "Home Workout for Calves" + ], + "overview": "The Circles Knee Stretch is a beneficial exercise that aids in improving flexibility, enhancing joint mobility, and reducing knee pain. It's an ideal workout for individuals of all fitness levels, especially those who are recovering from knee injuries or suffer from chronic knee problems. The exercise is a go-to for many as it not only helps in strengthening the knee but also contributes to overall leg strength and stability.", + "instructions": [ + "Lift your right knee up towards your chest as high as you can comfortably reach.", + "Begin to rotate your knee in a circular motion, as if you are drawing a circle in the air with your knee.", + "Continue this circular motion for about 10-15 seconds, then switch and repeat the same process with your left knee.", + "Repeat this exercise for several rounds, ensuring to maintain balance and control throughout the movement." + ], + "exerciseTips": [ + "Controlled Movements: When performing the circles, make sure to move your knee in a controlled and steady manner. Avoid the mistake of rushing through the exercise or making jerky movements, as this can lead to knee strain or injury.", + "Correct Leg Extension: Extend your leg fully during the exercise. A common mistake is not fully extending the leg, which reduces the stretch and effectiveness of the exercise.", + "Breathing: Maintain a steady and relaxed breathing pattern throughout the exercise. Holding your breath or breathing irregularly can lead to dizziness or discomfort.", + "Gradual Increase: Start with smaller circles and gradually increase the size as your flexibility improves. Don't force your knee into larger circles than" + ], + "variations": [ + "The Standing Circles Knee Stretch: In this variation, you stand up straight, lift one leg off the ground, and make circles with your knee.", + "The Lying Down Circles Knee Stretch: This is done by lying down on your back, lifting one leg in the air, and then making circular movements with your knee.", + "The Resistance Band Circles Knee Stretch: This involves using a resistance band. You loop the band around your foot, lift your leg, and then make circular movements with your knee.", + "The Yoga Ball Circles Knee Stretch: This variation uses a yoga ball. You sit on the ball, lift one leg, and then make circular movements with your knee." + ], + "relatedExerciseIds": [ + "exr_41n2hgfZmyjdyjYM", + "exr_41n2hqxV9YHN8SRE", + "exr_41n2hMRDHjaBs76b", + "exr_41n2ht4M6VatASeM", + "exr_41n2hn8rpbYihzEW", + "exr_41n2hu8WNRfD2HaF", + "exr_41n2hZ4bZn8qSZXg", + "exr_41n2hUqGpCZm99ei", + "exr_41n2hwUtRDsqSojS", + "exr_41n2hXP5kHuAndaw" + ] + }, + { + "exerciseId": "exr_41n2hRZ6fgsLyd77", + "name": "Diamond Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/GQfzn89uwq.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/1TQ8mvQq8X.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/GQfzn89uwq.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/jRofyAo5vM.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/NuNHKpiuTq.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/OltRdJo/41n2hRZ6fgsLyd77__Diamond-Push-up_Upper-Arms.mp4", + "keywords": [ + "Diamond Push-up workout", + "Body weight exercises for triceps", + "Upper arm strengthening exercises", + "Diamond Push-up technique", + "Bodyweight workouts for upper arms", + "How to do Diamond Push-ups", + "Triceps workout with Diamond Push-ups", + "Bodyweight triceps exercises", + "Diamond Push-up benefits", + "Diamond Push-up tutorial" + ], + "overview": "The Diamond Push-up is a challenging upper body exercise that primarily targets the triceps, chest, and shoulders, offering an excellent way to build strength and muscle definition. It is suitable for both beginners and advanced fitness enthusiasts, as it can be modified to match individual fitness levels. Individuals might opt for this exercise because it not only enhances upper body strength but also improves core stability and promotes better body balance.", + "instructions": [ + "Lower your body towards the ground, keeping your back straight and your core engaged, until your chest is just above the floor.", + "Press your body back up to the starting position, making sure to keep your elbows close to your body throughout the movement.", + "Ensure to inhale as you lower your body and exhale as you push back up.", + "Repeat this exercise for the desired number of repetitions, maintaining the diamond shape with your hands throughout." + ], + "exerciseTips": [ + "Maintain Proper Body Alignment: Keep your body in a straight line from your head to your heels. Don't let your back sag or your buttocks stick up in the air. This is a common mistake that can lead to back or shoulder injuries. Engage your core to help maintain this alignment.", + "Controlled Movement: Avoid rushing the push-up. Lower your body slowly and push back up to the starting position in a controlled manner. This ensures you're using your muscles, not momentum, to perform the exercise. A common mistake is to drop down quickly" + ], + "variations": [ + "Decline Push-up: For this variation, you place your feet on an elevated surface like a bench or step, which increases the difficulty and targets the upper chest and shoulders.", + "Spiderman Push-up: This involves bringing your knee to your elbow on each rep, which adds a core and hip flexor challenge to the standard diamond push-up.", + "One Arm Push-up: This advanced variation involves performing the push-up with only one arm, which significantly increases the difficulty and targets the triceps, chest, and core.", + "Pike Push-up: For this variation, you start in a pike position with your hips high in the air, which shifts the focus to your shoulders and upper chest." + ], + "relatedExerciseIds": [ + "exr_41n2hPgRbN1KtJuD", + "exr_41n2hmhxk35fbHbC", + "exr_41n2hV5o459GYiiu", + "exr_41n2hf8YVXgHekGy", + "exr_41n2hZQ3pZv8WHcE", + "exr_41n2hgcuiQNZTt39", + "exr_41n2hiVNyes7YuiF", + "exr_41n2hgMeB8DurZ48", + "exr_41n2hK5G6RPthYRX", + "exr_41n2hbzZSVBLe2gp" + ] + }, + { + "exerciseId": "exr_41n2hS5UrMusVCEE", + "name": "Lateral Raise with Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/22Tt0d6ekf.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/YJmUinqpcY.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/22Tt0d6ekf.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/obSjYdWbhf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/inSQJAhz3e.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATERAL DELTOID" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "SERRATUS ANTERIOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/34FGFWa/41n2hS5UrMusVCEE__Lateral-Raise-with-Towel_Shoulders_.mp4", + "keywords": [ + "Bodyweight shoulder exercise", + "Lateral Raise workout", + "Towel exercise for shoulders", + "Bodyweight Lateral Raise", + "Shoulder strengthening with towel", + "Home workout for shoulder muscles", + "No-equipment shoulder exercise", + "Lateral Raise with Towel technique", + "Bodyweight exercise for deltoids", + "Towel workout for upper body strength." + ], + "overview": "The Lateral Raise with Towel is an effective exercise that targets and strengthens the shoulder muscles, particularly the deltoids, and enhances stability and flexibility. It's an ideal workout for individuals of all fitness levels who seek to improve their upper body strength and posture. People would want to do this exercise as it not only boosts muscle tone, but also promotes better body alignment and can aid in injury prevention.", + "instructions": [ + "Keep your arms straight and slowly lift the towel out to your sides until your arms are parallel to the floor, maintaining tension on the towel throughout the movement.", + "Pause for a moment at the top of the movement, making sure to keep your shoulders down and not hunch them up towards your ears.", + "Slowly lower the towel back down to the starting position, keeping your arms straight and maintaining the tension on the towel.", + "Repeat this movement for your desired number of repetitions, ensuring to keep your core engaged and your movements controlled throughout the exercise." + ], + "exerciseTips": [ + "Proper Grip: Hold the towel at both ends, keeping your arms straight. The towel should be taut, but not so tight that it restricts movement. Ensure that your grip is firm but comfortable to avoid any unnecessary strain on your wrists.", + "Controlled Movement: Raise your arms to the side until they are parallel to the floor, keeping the towel taut. Avoid any jerky or rapid movements as they can lead to injury. Instead, focus on slow, controlled movements that engage your shoulder muscles effectively.", + "Breathing: Maintain a steady breathing pattern throughout the exercise. Inhale as you raise your arms and exhale as you lower them. This helps to maintain a steady rhythm and ensures that your muscles receive enough oxygen.", + "Common Mistakes to Avoid:" + ], + "variations": [ + "Seated Lateral Raise with Towel: In this version, you perform the exercise while sitting on a bench or chair, which can help isolate the shoulder muscles more effectively.", + "Single-Arm Lateral Raise with Towel: This variation involves performing the exercise one arm at a time, which can help focus on individual muscle strength and balance.", + "Lateral Raise with Towel and Resistance Band: Adding a resistance band to the exercise increases the difficulty and provides additional resistance throughout the movement.", + "Bent-Over Lateral Raise with Towel: This variation involves bending at the waist while performing the exercise, which targets the rear deltoids more than the standard version." + ], + "relatedExerciseIds": [ + "exr_41n2hzsbApKRWS8M", + "exr_41n2heSJEB3edqVr", + "exr_41n2hpiQMNx9ujHc", + "exr_41n2hRTQEmw95SbA", + "exr_41n2hgrrnoX2G6oa", + "exr_41n2hvJcHSQrUHgL", + "exr_41n2hXBHxYrx8ypA", + "exr_41n2hWgGkM9zkVuf", + "exr_41n2hKa6isctMb9o", + "exr_41n2hhJBdEpKkPnB" + ] + }, + { + "exerciseId": "exr_41n2hs6camM22yBG", + "name": "Seated Shoulder Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/bQUAOjC7qA.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/JjByB2dvG5.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/bQUAOjC7qA.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/nccdcePHHZ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/BkHOAHTiSi.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ANTERIOR DELTOID" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR CLAVICULAR HEAD", + "TRICEPS BRACHII", + "SERRATUS ANTERIOR", + "LATERAL DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/fe5R356/41n2hs6camM22yBG__Dumbbell-Seated-Shoulder-Press_Shoulders_.mp4", + "keywords": [ + "Dumbbell Shoulder Press Exercise", + "Seated Dumbbell Press Workout", + "Shoulder Strengthening Exercises", + "Dumbbell Exercises for Shoulders", + "Seated Shoulder Press Routine", + "Workout for Strong Shoulders", + "Upper Body Dumbbell Exercise", + "Seated Dumbbell Shoulder Press", + "Shoulder Muscle Building Exercise", + "Fitness Routine for Shoulder Press" + ], + "overview": "The Seated Shoulder Press is a highly effective upper body exercise that targets the deltoids, triceps, and upper pectoral muscles, promoting improved strength and muscle tone. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as the weight can be easily adjusted to match the user's capabilities. People would want to do this exercise to enhance their shoulder strength, improve upper body stability, and contribute to a well-rounded fitness routine.", + "instructions": [ + "Keeping your back pressed firmly against the bench and your feet flat on the floor, push the dumbbells upward until your arms are fully extended, but do not lock your elbows.", + "Hold this position for a moment, making sure to keep your core engaged and your shoulders down to avoid straining your neck.", + "Slowly lower the dumbbells back to the starting position at shoulder level, ensuring that you control the movement rather than letting the weights drop.", + "Repeat this movement for your desired number of repetitions, maintaining proper form throughout." + ], + "exerciseTips": [ + "Proper Hand Position: Your hands should be slightly wider than shoulder-width apart. Avoid gripping the bar too wide or too narrow, as this can strain the shoulders and limit the effectiveness of the exercise.", + "Controlled Movement: Lift and lower the weights in a slow, controlled manner. Avoid jerking the weights or using momentum to lift them, as this can lead to injury and reduces the effectiveness of the exercise.", + "Avoid Locking Elbows: When you press the weights up, avoid locking your elbows at the top of the movement. This can put unnecessary strain on the joints and lead to injury.", + "Breathing Technique: Breathe in as you lower the weights and breathe out as you lift" + ], + "variations": [ + "The Arnold Press is another variation of the Seated Shoulder Press, named after Arnold Schwarzenegger, which involves a rotation of the wrists to engage different parts of the shoulder muscles.", + "The Behind the Neck Press is a variation where the barbell is lowered behind the head rather than in front, targeting the shoulders from a different angle.", + "The Seated Military Press is a variation where the back is not supported by the bench, requiring more core stability and engagement.", + "The Single-Arm Shoulder Press is a unilateral exercise where you press one dumbbell at a time, helping to address any strength imbalances between the two shoulders." + ], + "relatedExerciseIds": [ + "exr_41n2hg2EW2vqA49E", + "exr_41n2hrC1fibtBTWi", + "exr_41n2hJxaXp4eS2qe", + "exr_41n2hV1jpU9x2PdD", + "exr_41n2hqDDDF84tJnc", + "exr_41n2hxKdhu1D9YPn", + "exr_41n2hyDbgXP2TsbK", + "exr_41n2hUBYNkZvFUGh", + "exr_41n2hbBLUzniACWa", + "exr_41n2hef6moGG5gHa" + ] + }, + { + "exerciseId": "exr_41n2hsBtDXapcADg", + "name": "Pull-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/g0ZmaTcu2Q.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/dweUR5Xhfh.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/g0ZmaTcu2Q.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/xfLy39VpHM.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/GZqO3noy5y.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TRAPEZIUS LOWER FIBERS", + "TERES MINOR", + "BRACHIALIS", + "POSTERIOR DELTOID", + "TERES MAJOR", + "TRAPEZIUS MIDDLE FIBERS", + "INFRASPINATUS", + "BRACHIORADIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/AYBx4nr/41n2hsBtDXapcADg__Pull-up_Back_.mp4", + "keywords": [ + "Body weight back exercise", + "Back strengthening pull-ups", + "Bodyweight pull-up workout", + "Upper body workout", + "Home back exercises", + "Pull-up training", + "Back muscle development exercises", + "No-equipment back workout", + "Strengthening back with pull-ups", + "Bodyweight exercises for back." + ], + "overview": "The Pull-up exercise is a highly beneficial upper body workout that targets multiple muscle groups, including the back, arms, shoulders, and chest, improving strength and endurance. It's an ideal exercise for anyone, from beginners to fitness enthusiasts, who are interested in building upper body strength and enhancing muscle definition. People would want to do pull-ups as they not only boost overall body strength but also improve posture, enhance athletic performance, and support functional fitness.", + "instructions": [ + "Pull your body up by driving your elbows towards the floor, keep pulling until your chin is above the bar, while keeping your body straight and core engaged.", + "At the top of the movement, pause for a second, then slowly lower your body back down to the starting position, maintaining control throughout the descent.", + "Ensure your arms are fully extended before starting the next repetition.", + "Repeat the process for the desired number of repetitions, making sure to maintain proper form throughout." + ], + "exerciseTips": [ + "Engage the Right Muscles: Pull-ups primarily work your back muscles, but they can also engage your arms and shoulders if done correctly. One common mistake is using too much arm strength and not enough back. Try to focus on pulling your elbows down and back, rather than pulling yourself up with your arms. This will help engage the right muscles.", + "Avoid Kipping: Kipping, or using a swinging motion to help propel yourself up, is a common mistake. While this may allow you to do more pull-ups, it reduces the effectiveness of" + ], + "variations": [ + "The Wide-grip Pull-up is another version where the hands are placed wider than shoulder-width apart, focusing on the outer lats.", + "The Close-grip Pull-up involves placing your hands closer together, which targets the lower lats and the brachialis.", + "The Commando Pull-up is done by gripping the bar with hands close together and palms facing opposite directions, working the muscles from different angles.", + "The L-sit Pull-up is a challenging variation where you hold your legs parallel to the ground in an 'L' shape while performing the pull-up, engaging the core and lower body." + ], + "relatedExerciseIds": [ + "exr_41n2hPhtdRXjC3RN", + "exr_41n2hNBqHwAdvXDC", + "exr_41n2hrvuMVP7me8M", + "exr_41n2huvBeMzPBpHt", + "exr_41n2hn2SveK61VUX", + "exr_41n2hgc8t464CcHU", + "exr_41n2hb2NuuDsCQtz", + "exr_41n2hhfb4VgWHwxh", + "exr_41n2hws2QYfuVUXK", + "exr_41n2hQY7cmgfUBjU" + ] + }, + { + "exerciseId": "exr_41n2hSF5U97sFAr8", + "name": "Wrist - Extension - Articulations", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qaZMI54Zab.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/9afhzZu2vN.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qaZMI54Zab.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/pYIIac926V.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Wk868LmB8d.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST EXTENSORS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/DKCGOmR/41n2hSF5U97sFAr8__Wrist---Extension.mp4", + "keywords": [ + "Bodyweight forearm workout", + "Wrist extension exercises", + "Strengthening forearm muscles", + "Bodyweight wrist articulations", + "Wrist extension training", + "Forearm exercise with body weight", + "Bodyweight workout for wrists", + "Wrist extension articulation exercise", + "Forearm strengthening with bodyweight", + "Body weight exercises for wrist extension" + ], + "overview": "The Wrist - Extension - Articulations exercise is a simple yet effective workout designed to enhance wrist flexibility and strength. This exercise is ideal for individuals who engage in activities that require wrist movements, such as athletes, musicians, and those who work long hours on the computer. By performing this exercise regularly, you can help prevent wrist injuries, reduce the risk of conditions like carpal tunnel syndrome, and improve the overall functionality of your wrist.", + "instructions": [ + "Hold a light weight in your hand, such as a dumbbell or a can of soup, with your palm facing down.", + "Slowly lift the weight by extending your wrist upwards, taking care not to move your forearm.", + "Hold this position for a few seconds, feeling the tension in your wrist and forearm.", + "Gradually lower your hand back to the starting position, completing one repetition. Repeat this exercise for the desired number of sets." + ], + "exerciseTips": [ + "Controlled Movements: Perform the extension slowly and with control. Quick, jerky movements can lead to injury. Instead, gradually lift your hand up as far as you can, hold for a moment, and then lower it back down slowly.", + "Avoid Overextension: A common mistake is to overextend the wrist, which can lead to strain or injury. Always listen to your body and only extend your wrist to a point that is comfortable for you.", + "Use Light Weights: If you are using a dumbbell or a resistance band for this exercise, start with a light weight or low resistance. This will help you to focus on your form and avoid injury. You can gradually increase the weight or resistance as you" + ], + "variations": [ + "Another variation is the ulnar deviation, where the hand is moved towards the ulna or pinky side.", + "There's also the flexion movement, which is the opposite of extension, where the hand and wrist are bent towards the body.", + "Supination is another variation, which involves rotating the forearm and hand so that the palm faces upwards.", + "Lastly, pronation is a variation where the forearm and hand are rotated so that the palm faces downwards." + ], + "relatedExerciseIds": [ + "exr_41n2hPxDaq9kFjiL", + "exr_41n2hwXSkxYRwujy", + "exr_41n2hozyXuCmDTdZ", + "exr_41n2hQcqPQ37Dmxj", + "exr_41n2hg5FNSYCagCy", + "exr_41n2hc6Vrdj8XqvL", + "exr_41n2hcuKVDmy4PX2", + "exr_41n2hk98rCnJuZM4", + "exr_41n2hdx1nWzXXfPQ", + "exr_41n2hjVMCCabZJxY" + ] + }, + { + "exerciseId": "exr_41n2hSGs9Q3NVGhs", + "name": "Bodyweight Standing Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/HbR3LMueKg.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/2tbWmzdHJU.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/HbR3LMueKg.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/GutjR3FK67.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/vUTMILjZzL.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/rYfe7Ll/41n2hSGs9Q3NVGhs__Bodyweight-Standing-Calf-Raise_Calves.mp4", + "keywords": [ + "Bodyweight calf exercises", + "Standing calf raises without weights", + "No-equipment calf workout", + "Bodyweight exercises for stronger calves", + "Home calf muscle workout", + "Bodyweight standing calf raise technique", + "Improving calf muscles at home", + "Body weight calf strengthening exercises", + "Standing calf raises bodyweight workout", + "Bodyweight workout for calf muscles" + ], + "overview": "The Bodyweight Standing Calf Raise is a simple yet effective exercise that targets the calf muscles, improving strength, balance, and muscle definition. It's suitable for individuals of all fitness levels, from beginners to advanced athletes, as it requires no equipment and can be performed anywhere. Incorporating this exercise into your routine can enhance leg power, boost athletic performance, and help with daily activities that require lower body strength.", + "instructions": [ + "Slowly raise your heels off the ground until you're standing on your tiptoes.", + "Hold this position for a moment, ensuring that the contraction is felt in your calves.", + "Gradually lower your heels back to the ground to complete one repetition.", + "Repeat this process for your desired number of repetitions, ensuring to maintain control throughout the exercise." + ], + "exerciseTips": [ + "Slow and Controlled Movements: Raise your heels off the ground and stand on your toes. Hold this position for a second and then lower your heels back to the ground. Make sure your movements are slow and controlled. Avoid bouncing or using momentum to lift your body, as this could lead to injury and decreases the effectiveness of the exercise.", + "Engage Your Core: Keep your abdominal muscles engaged to maintain balance and stability during the exercise. This will also help to protect your lower back.", + "Focus on the Calf Muscles: Make sure to really focus on the calf muscles during the exercise. The aim is to feel a good contraction at the top of the movement and a stretch at the bottom. Avoid shifting the effort to other parts of your body, like your hips or thighs.", + "" + ], + "variations": [ + "Elevated Calf Raise: By standing on an elevated surface, like a step or a block, you can increase the range of motion and make the exercise more challenging.", + "Bent-Knee Calf Raise: Bending your knees slightly during the exercise can help target the soleus muscle in your calves, providing a more comprehensive lower leg workout.", + "Jumping Calf Raise: Adding a jump at the top of the calf raise can add a plyometric element to the exercise, increasing its cardiovascular and strength benefits.", + "Calf Raise with Resistance Band: Adding a resistance band around your shoulders and under your feet can increase the difficulty of the exercise and provide a more intense workout for your calves." + ], + "relatedExerciseIds": [ + "exr_41n2hcm5HH6H684G", + "exr_41n2hhumxqyAFuTb", + "exr_41n2hWbP5uF6PQpU", + "exr_41n2hXkrt6Kg5svo", + "exr_41n2hSkc2tRLxVVS", + "exr_41n2hzfRXQDaLYJh", + "exr_41n2hTpEju2BSSFQ", + "exr_41n2hjzxWNG99jHy", + "exr_41n2hrGTCHaSDz5t", + "exr_41n2ht4WUyNPXZxo" + ] + }, + { + "exerciseId": "exr_41n2hSkc2tRLxVVS", + "name": "Calf Stretch with Rope ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qbphLBTjbs.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/FIOgmhMGna.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qbphLBTjbs.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/E6ntXNg5AD.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/RSydZRZ1wm.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/G5cp4W0/41n2hSkc2tRLxVVS__Calf-Stretch-with-Rope-(female)_Calves.mp4", + "keywords": [ + "Bodyweight calf exercise", + "Calf stretch with rope technique", + "Calves workout at home", + "Body weight calf strengthening", + "Rope exercises for calves", + "Home workout for calf muscles", + "Bodyweight exercises for strong calves", + "Calf muscle stretch with rope", + "Strengthening calves with body weight", + "Rope calf stretch exercise" + ], + "overview": "The Calf Stretch with Rope is an effective exercise that targets the calf muscles, enhancing their flexibility and strength. This exercise is ideal for athletes, runners, or anyone looking to improve their lower body strength and mobility. Incorporating this into your routine can help alleviate muscle tightness, reduce the risk of lower leg injuries, and improve performance in activities that involve running or jumping.", + "instructions": [ + "Loop a rope or a resistance band around the ball of your foot, holding the ends of the rope with each hand.", + "Slowly pull on the rope, drawing your toes towards your body to feel a stretch in your calf muscle.", + "Hold this position for 20 to 30 seconds, ensuring to keep your knee straight and your foot relaxed.", + "Release the pull and repeat the stretch for the desired number of sets." + ], + "exerciseTips": [ + "Gradual Stretch: Avoid the common mistake of pulling too hard on the rope. This can put too much pressure on your calf and potentially cause injury. Instead, gradually pull the rope towards you until you feel a stretch in your calf.", + "Hold and Breathe: Once you feel the stretch, hold the position for about 30 seconds. Remember to breathe normally. Holding your breath can cause unnecessary tension and prevent you from getting the most out of the stretch.", + "Switch Legs: Don't forget to switch legs. It's important to keep your body balanced, and neglecting one leg can lead to uneven muscle development and flexibility.", + "Regular Practice: Cons" + ], + "variations": [ + "Calf Stretch on a Step: Stand on a step with your heels hanging off the edge. Slowly lower your heels until you feel a stretch in your calves.", + "Seated Calf Stretch with Towel: Sit on the floor with your legs straight out in front of you. Loop a towel around your feet and gently pull the towel towards you.", + "Wall Calf Stretch: Stand facing a wall and place your hands on the wall at chest level. Step one foot back and press the heel into the ground, feeling a stretch in your calf.", + "Downward Dog Calf Stretch: Start in a downward dog yoga position with your hands and feet on the floor. Press one heel into the ground while bending the other knee, alternating sides to" + ], + "relatedExerciseIds": [ + "exr_41n2hzfRXQDaLYJh", + "exr_41n2hXkrt6Kg5svo", + "exr_41n2hWbP5uF6PQpU", + "exr_41n2hTpEju2BSSFQ", + "exr_41n2hhumxqyAFuTb", + "exr_41n2hjzxWNG99jHy", + "exr_41n2hrGTCHaSDz5t", + "exr_41n2hSGs9Q3NVGhs", + "exr_41n2ht4WUyNPXZxo", + "exr_41n2hcm5HH6H684G" + ] + }, + { + "exerciseId": "exr_41n2hskeb9dXgBoC", + "name": "Crunch Floor", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/vCL0Cgs8A4.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/t5zRh3hnMJ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/vCL0Cgs8A4.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Mt4N5VciMf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/M3BM2Lff8t.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "OBLIQUES" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/u90JU7l/41n2hskeb9dXgBoC__Crunch-Floor-(male)_waist.mp4", + "keywords": [ + "Bodyweight Crunch Floor Exercise", + "Waist Targeting Workouts", + "Crunch Floor for Waist Reduction", + "Bodyweight Exercises for Waist", + "Waist Slimming Exercises", + "Crunch Floor Bodyweight Routine", + "Home Exercises for Waist", + "Bodyweight Crunch Floor for Core", + "Waist Toning Bodyweight Exercises", + "Crunch Floor Exercise for Waist Shaping" + ], + "overview": "The Crunch Floor exercise is an effective workout that primarily targets the abdominal muscles, aiding in core strengthening and enhancement of overall body stability. It's suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual fitness levels. One would want to incorporate this exercise into their routine to improve posture, enhance athletic performance, and support daily physical activities by building a strong and healthy core.", + "instructions": [ + "Place your hands lightly behind your head or across your chest, ensuring not to pull your neck with your hands as you perform the exercise.", + "Slowly curl your body up towards your knees, lifting your shoulder blades off the floor and contracting your abdominal muscles.", + "Hold this position for a moment, feeling the tension in your abdominal muscles.", + "Slowly lower yourself back down to your starting position, keeping your abs engaged even as you return to the floor." + ], + "exerciseTips": [ + "Engage Your Core: The key to an effective crunch is to engage your core muscles. As you lift your upper body off the floor, focus on contracting your abdominal muscles. Do not pull on your neck or use your arms for momentum, as this can lead to injury.", + "Controlled Movement: Perform each crunch with slow, controlled movements. Avoid the common mistake of rushing through the exercise, as this can lead to poor form and less effective muscle engagement.", + "Breathing Technique: Breathe out as you lift your body and breathe in as you lower it back down. This helps keep your core engaged throughout the exercise and can make the crunch more effective.", + "Avoid Neck Strain: A" + ], + "variations": [ + "The Bicycle Crunch Floor involves lying on your back, bringing your knees to your chest, and alternately touching your elbows to the opposite knee.", + "The Vertical Leg Crunch Floor is another variation where you lie on your back with your legs straight up in the air, and then lift your upper body towards your knees.", + "The Long Arm Crunch Floor involves lying on your back with your arms stretched above your head, and then lifting your upper body off the floor towards your legs.", + "The Double Crunch Floor is a variation that combines a regular crunch with a reverse crunch, lifting both your upper body and your legs off the floor at the same time." + ], + "relatedExerciseIds": [ + "exr_41n2hvjqDrr4GLqE", + "exr_41n2hKfVawi5Kgi6", + "exr_41n2hiqSb4t66Pg8", + "exr_41n2hUXCU7qcA4dR", + "exr_41n2hz8D2du9LjpP", + "exr_41n2htkt8b7a3uVb", + "exr_41n2hmzHZMXBWVsF", + "exr_41n2hkG2KeTSXNFd", + "exr_41n2hTSi5pogviTR", + "exr_41n2hJgoFmCWVsGe" + ] + }, + { + "exerciseId": "exr_41n2hSMjcavNjk3c", + "name": "Quick Feet ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/lbL11yEndU.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/VG7nCUdpax.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/lbL11yEndU.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/HXzMfeKj8z.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/La9eBJ3MBk.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/VnUmmul/41n2hSMjcavNjk3c__Quick-Feet-(VERSION-2)_Cardio_.mp4", + "keywords": [ + "Quick Feet workout", + "Bodyweight exercises for thighs", + "Quick Feet thigh exercise", + "Bodyweight thigh training", + "Quick Feet fitness routine", + "Thigh toning exercises", + "Bodyweight Quick Feet exercise", + "Quick Feet for leg strength", + "Home exercises for thighs", + "Quick Feet leg workout" + ], + "overview": "Quick Feet is a dynamic exercise that enhances agility, speed, and coordination, making it ideal for athletes, particularly those involved in sports requiring swift footwork like soccer or basketball. However, it's also beneficial for anyone looking to improve their overall fitness level and cardiovascular health. By doing the Quick Feet exercise, individuals not only boost their physical performance but also promote better balance and reaction time, which are crucial in everyday activities.", + "instructions": [ + "Start by jogging in place, lifting your feet only a few inches off the ground and keeping the movement quick and light.", + "Gradually increase the speed of your jog, focusing on moving your feet as quickly as possible.", + "Engage your core and swing your arms naturally as if you were running to help maintain balance and rhythm.", + "Continue this exercise for a set amount of time, such as 30 seconds to a minute, then rest and repeat as desired." + ], + "exerciseTips": [ + "Correct Posture: Maintain a semi-squat position throughout the exercise. Your feet should be hip-width apart, knees slightly bent, and your body leaning forward a little. This posture will help engage your core and lower body muscles effectively.", + "Focus on Speed, Not Height: A common mistake is to lift the feet too high off the ground, which can slow you down and increase the risk of injury. The goal is to tap your feet as quickly as possible while keeping them low. Think of it as running in place, with your feet barely leaving the ground.", + "Use Your Arms: Don't let your arms hang passively by your sides. Use them to help" + ], + "variations": [ + "The Rapid Paces is another version of the Quick Feet, focusing on quickness and coordination.", + "The Speedy Strides is a different take on the Quick Feet, enhancing fast footwork and balance.", + "The Fast Footwork is a variation of the Quick Feet, promoting speed and precision.", + "The Lightning Legs is another form of the Quick Feet, concentrating on swift movements and agility." + ], + "relatedExerciseIds": [ + "exr_41n2hsSnmS946i2k", + "exr_41n2hwGxwUWdwo6N", + "exr_41n2hGkh5nMq5T5t", + "exr_41n2hWm9Vx8vu55K", + "exr_41n2hWckbDQVj2Td", + "exr_41n2hmKvBpAQCMaA", + "exr_41n2hh5uEby4iRjw", + "exr_41n2ho1eE1adJAqD", + "exr_41n2hriJtXxi1fxo", + "exr_41n2hMtBTGZrzeGA" + ] + }, + { + "exerciseId": "exr_41n2hSq88Ni3KCny", + "name": "Standing Alternate Arms Circling ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/MNEbf0CfLo.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Rk0WhwQUcl.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/MNEbf0CfLo.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/j6FpgoDyz8.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/J8opgIxZty.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "ADDUCTOR BREVIS" + ], + "secondaryMuscles": [ + "SPLENIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/hYoFCNH/41n2hSq88Ni3KCny__Standing-Alternate-Arms-Circling-(female)_Shoulders.mp4", + "keywords": [ + "Bodyweight chest exercise", + "Shoulder strengthening workout", + "Standing arm circles", + "Alternate arm circling exercise", + "Bodyweight shoulder exercise", + "Chest workout at home", + "No-equipment chest and shoulder workout", + "Standing upper body workout", + "Bodyweight arm circling", + "Arm rotation exercise for chest and shoulders" + ], + "overview": "Standing Alternate Arms Circling is a low-impact exercise that primarily targets the shoulders, arms, and upper back, promoting better flexibility and strength. It's suitable for individuals at any fitness level, including beginners and those looking for an effective warm-up or cool-down routine. Engaging in this exercise can enhance joint mobility, improve posture, and increase blood circulation, making it an excellent choice for people aiming to maintain a healthy, well-conditioned upper body.", + "instructions": [ + "Start moving your right arm in a forward circular motion while your left arm moves in a backward circular motion.", + "Make sure to keep your arms straight and the circles about a foot in diameter.", + "After about 30 seconds, switch directions: your right arm should now move in a backward circular motion and your left arm in a forward circular motion.", + "Continue alternating the direction of the arm circles for your desired number of sets or time period." + ], + "exerciseTips": [ + "Controlled Movements: While performing the exercise, ensure your movements are slow, controlled and deliberate. Avoid rapid or jerky movements, which can strain your muscles or lead to injuries. The focus should be on the quality of the movement, not the speed.", + "Full Arm Rotation: Make sure to perform full arm rotations. Half rotations can reduce the effectiveness of the exercise. Your arm should move in a complete circle, starting from your shoulder.", + "Keep Your Core Engaged: While your arms are doing the work, don't forget about your core. Keep your abdominal muscles engaged throughout the exercise. This will help maintain balance and stability, as well as work your core muscles." + ], + "variations": [ + "Bent-Over Alternate Arms Circling: In this variation, you bend at the waist and perform the arm circling movement, which can help to engage your back muscles and improve posture.", + "Standing Single Arm Circling: Instead of alternating arms, this variation involves circling one arm at a time, which can help to focus on individual arm strength and coordination.", + "Standing Alternate Arms Circling with Weights: Adding light weights to the exercise can increase the resistance and help to build muscle strength and endurance.", + "Standing Alternate Arms Circling with Resistance Bands: This variation involves using resistance bands to perform the arm circling movement, which can help to increase muscle tone and flexibility." + ], + "relatedExerciseIds": [ + "exr_41n2hynD9srC1kY7", + "exr_41n2hUBVSgXaKhau", + "exr_41n2huXeEFSaqo4G", + "exr_41n2hUhKDUkxTh4E", + "exr_41n2hw4iksLYXESz", + "exr_41n2hTYChGwN78Ah", + "exr_41n2hcyCX71iFXv7", + "exr_41n2huM38gVzCfci", + "exr_41n2hiLDudbqxwFR", + "exr_41n2hsYtmx1fi2H4" + ] + }, + { + "exerciseId": "exr_41n2hsSnmS946i2k", + "name": "Single Leg Squat with Support", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/cxJSiiWh9N.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/yQtv83ACEM.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/cxJSiiWh9N.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/cxwCFwUbgf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/1W1kYQn09D.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS" + ], + "secondaryMuscles": [ + "INFRASPINATUS", + "TENSOR FASCIAE LATAE", + "STERNOCLEIDOMASTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/PrUuT18/41n2hsSnmS946i2k__Single-Leg-Squat-with-Support-(pistol)_Thighs_.mp4", + "keywords": [ + "Body weight thigh exercises", + "Single leg squat variations", + "Supported one leg squat", + "Thigh strengthening workouts", + "Bodyweight exercises for thighs", + "Single leg squat with support tutorial", + "How to do supported single leg squats", + "Body weight exercises for leg toning", + "Single leg balance and squat exercises", + "Thigh targeted body weight workouts" + ], + "overview": "The Single Leg Squat with Support is a lower body exercise that targets the quadriceps, glutes, and hamstrings, while also improving balance and stability. This exercise is ideal for both beginners and advanced athletes, as it can be modified to suit different fitness levels. Individuals would want to incorporate this exercise into their routine to enhance leg strength, promote better body symmetry, and reduce the risk of injury in daily activities or sports.", + "instructions": [ + "Shift your weight onto your left leg, and raise your right leg off the floor, extending it forward slightly.", + "Slowly bend your left knee, lowering your body as far as you can without losing balance, ensure your knee doesn't go past your toes.", + "Pause for a moment at the bottom of the squat, then push through your left foot to straighten your leg and return to the starting position.", + "Repeat this movement for the desired number of reps, then switch legs and do the same on the other side." + ], + "exerciseTips": [ + "Controlled Movements: One common mistake is rushing through the exercise. Make sure to perform the movement slowly and with control, lowering yourself as far as you can comfortably go, then pushing back up to the starting position. This enhances muscle engagement and reduces the risk of injury.", + "Keep Core Engaged: Your core should be tight throughout the exercise. This will help you maintain balance and stability, especially since you're performing the exercise on a single leg. Avoid letting your torso lean too far forward or sideways as this can lead to an incorrect form and potential injury.", + "" + ], + "variations": [ + "Bulgarian Split Squat: This variation involves placing the foot of your non-working leg on an elevated surface behind you and squatting down on your working leg.", + "Curtsy Squat: In this variation, you cross your non-working leg behind your working leg and squat down, mimicking the movement of a curtsy.", + "Box Squat: This involves squatting down on one leg onto a box or bench, then standing back up, providing support and helping to maintain form.", + "Skater Squat: This variation involves balancing on one leg and bending at the knee to lower your body, while extending your non-working leg behind you, mimicking the movement of a speed skater." + ], + "relatedExerciseIds": [ + "exr_41n2hSMjcavNjk3c", + "exr_41n2hwGxwUWdwo6N", + "exr_41n2hGkh5nMq5T5t", + "exr_41n2hmKvBpAQCMaA", + "exr_41n2hWm9Vx8vu55K", + "exr_41n2ho1eE1adJAqD", + "exr_41n2hriJtXxi1fxo", + "exr_41n2hWckbDQVj2Td", + "exr_41n2hh5uEby4iRjw", + "exr_41n2hkLD9FjhJLJj" + ] + }, + { + "exerciseId": "exr_41n2hSvEPVntpxSG", + "name": "Kneeling Rotational Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/XkwVtgN8dJ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/JwOD6X2bvF.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/XkwVtgN8dJ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/W83cv4IGHf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/jRwrPIu0ck.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "OBLIQUES" + ], + "secondaryMuscles": [ + "TRICEPS BRACHII", + "ANTERIOR DELTOID", + "RECTUS ABDOMINIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/pyn3aV3/41n2hSvEPVntpxSG__Kneeling-Rotational-Push-Up_Chest.mp4", + "keywords": [ + "Kneeling Rotational Push-up tutorial", + "Bodyweight chest exercise", + "Waist toning exercises", + "Kneeling push-up variations", + "Rotational push-up for beginners", + "Bodyweight exercises for chest", + "Home workout for waist", + "Kneeling rotational push-up guide", + "Chest and waist workout", + "Bodyweight rotational push-up." + ], + "overview": "The Kneeling Rotational Push-up is an advanced exercise that combines strength training and core stabilization, targeting the chest, arms, and abdominal muscles. It's suitable for individuals with an intermediate to advanced fitness level, looking to intensify their upper body and core training. This exercise is sought-after for its ability to improve upper body strength, enhance core stability, and promote better coordination and balance.", + "instructions": [ + "Lower your body down towards the floor, bending your elbows and keeping your body straight.", + "As you push your body back up, rotate your upper body to the right, extending your right arm towards the ceiling while keeping your left hand on the ground.", + "Return to the starting position and repeat the push-up, this time rotating your upper body to the left and extending your left arm towards the ceiling.", + "Continue to alternate sides with each push-up, ensuring you maintain proper form and control throughout the exercise." + ], + "exerciseTips": [ + "Controlled Movement: As you lower your body towards the ground, keep your elbows close to your body. Push back up, and as you do, rotate your upper body to one side, lifting the same-side arm towards the ceiling. Repeat the movement, alternating sides. Avoid rushing through the movements. Each phase of the push-up should be done in a slow, controlled manner to maximize muscle engagement and prevent injury.", + "Core Engagement: Keep your core engaged throughout the exercise. This will not only help to stabilize your body but also enhance the effectiveness of the push-up. A common mistake is to forget" + ], + "variations": [ + "Kneeling Diamond Push-up: In this variation, you form a diamond shape with your hands on the ground, which targets the triceps more intensely.", + "Kneeling Spiderman Push-up: This involves bringing your knee to your elbow during each push-up, adding a twist that works your obliques as well as your arms and chest.", + "Kneeling Clap Push-up: This is a more advanced variation where you push up explosively from the ground and clap your hands before landing, increasing the cardiovascular challenge.", + "Kneeling Wide Grip Push-up: In this variation, you place your hands wider than shoulder-width apart, which targets the chest muscles more intensely." + ], + "relatedExerciseIds": [ + "exr_41n2hKidj72J5ZFJ", + "exr_41n2hbeRnFauBuVx", + "exr_41n2hy9wRVvgod5r", + "exr_41n2hwBkQ5bE72nB", + "exr_41n2hZ8NaVoBmKiq", + "exr_41n2hS6rZ9cGmQ3t", + "exr_41n2hgpsLEy9h2cM", + "exr_41n2hVVjksUqMkeS", + "exr_41n2hKNAJK7irMJY", + "exr_41n2hGUso7JFmuYR" + ] + }, + { + "exerciseId": "exr_41n2hsVHu7B1MTdr", + "name": "Palms In Incline Bench Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/DhC4s2apCJ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/RZevSQWJvt.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/DhC4s2apCJ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/T0pczZN7HZ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/V1EsoPd9sf.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "ADDUCTOR BREVIS", + "ANTERIOR DELTOID", + "BRACHIALIS", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "BICEPS BRACHII", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/s8X7w7I/41n2hsVHu7B1MTdr__Dumbbell-Palms-In-Incline-Bench-Press.mp4", + "keywords": [ + "Dumbbell Incline Bench Press", + "Upper Arm Workouts", + "Dumbbell Exercise for Arms", + "Incline Bench Press with Palms In", + "Gym Exercise for Upper Arms", + "Strength Training for Arms", + "Palms In Dumbbell Press", + "Incline Bench Dumbbell Workout", + "Arm Toning Exercises", + "Fitness Routine for Upper Arms" + ], + "overview": "The Palms In Incline Bench Press is a strength training exercise that primarily targets the upper chest and triceps, while also engaging the shoulders. It is suitable for individuals at all fitness levels who are looking to improve upper body strength, muscle mass, and overall physique. People may choose this exercise for its effectiveness in enhancing muscle definition and promoting better posture, as well as its ability to provide a more challenging variation to the traditional bench press.", + "instructions": [ + "Sit down on the bench with your feet flat on the floor and grip the barbell with your palms facing towards you, ensuring that your hands are shoulder-width apart.", + "Lift the barbell off the rack and hold it directly above your chest with your arms fully extended, this is your starting position.", + "Slowly lower the barbell towards your chest while keeping your elbows close to your body, pause for a moment when the barbell is just an inch away from your chest.", + "Push the barbell back to the starting position while exhaling, fully extending your arms but not locking your elbows. Repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Grip: Hold the dumbbells with a neutral grip (palms facing each other). This grip allows for a greater range of motion and less strain on the shoulders compared to a traditional grip. Avoid gripping the dumbbells too tightly as this can lead to wrist strain.", + "Elbow Alignment: When you lower the dumbbells, make sure your elbows are slightly below your shoulders. This alignment helps to engage the chest muscles effectively. A common mistake is allowing the elbows to flare out to the sides, which can lead to shoulder injuries.", + "Controlled Movement: Lower the dumbbells slowly and in a controlled manner," + ], + "variations": [ + "Close-Grip Incline Bench Press: By narrowing your grip on the barbell, you can target the triceps and the inner chest muscles more effectively.", + "Incline Bench Press with Resistance Bands: Adding resistance bands to the barbell can increase the intensity of the exercise, particularly at the top of the lift.", + "Reverse Grip Incline Bench Press: Gripping the barbell with your palms facing towards you can help to engage different muscle fibers in your chest and arms.", + "Incline Push-ups: While not technically a bench press, incline push-ups can be a great bodyweight alternative to target the same muscle groups." + ], + "relatedExerciseIds": [ + "exr_41n2hZ7uoN5JnUJY", + "exr_41n2hba1jB58A7ns", + "exr_41n2haNJ3NA8yCE2", + "exr_41n2hW8KcsJKyQ3y", + "exr_41n2hXkHMALCvi5v", + "exr_41n2hGXk1QDZierU", + "exr_41n2hrd1VZUXbQJG", + "exr_41n2hJHaVdsxZhiJ", + "exr_41n2hkqhvF25q7bJ", + "exr_41n2hpVmahxjaKo9" + ] + }, + { + "exerciseId": "exr_41n2hSxsNAV8tGS6", + "name": "Split Squat ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/SBq6QCqfxq.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/FCZBjlhXU5.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/SBq6QCqfxq.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Qd2AQRHzE4.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/MKZ4QPMaNI.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/U9QrOBO/41n2hSxsNAV8tGS6__Split-Squat-(female)_Hips2_.mp4", + "keywords": [ + "Bodyweight Split Squat", + "Hip-targeting Exercise", + "Split Squat Workout", + "Bodyweight Exercise for Hips", + "Split Squat Training", + "Home Workout for Hips", + "No Equipment Split Squat", + "Split Squat for Hip Strength", + "Bodyweight Hip Exercise", + "Hips Workout with Split Squat" + ], + "overview": "The Split Squat is a lower body exercise that primarily targets the quadriceps, glutes, and hamstrings, promoting strength, balance, and flexibility. It's suitable for both beginners and advanced fitness enthusiasts as it can be modified to match various fitness levels. Individuals would want to perform this exercise to improve lower body strength, enhance core stability, and boost overall athletic performance.", + "instructions": [ + "Keep your upper body straight, with your shoulders back and relaxed and chin up, then slowly lower your body as far as you can by bending your knees. Your right knee should be directly above your ankle, and your left knee should not touch the floor.", + "Hold this position for a few seconds, making sure to keep your core engaged and your hips square.", + "Push back up to the starting position through your right heel, keeping your weight balanced evenly, not leaning forward or backward.", + "Repeat the movement with your left leg stepping forward. Remember to do an equal number of repetitions on each side to ensure balanced strength development." + ], + "exerciseTips": [ + "Maintain Upright Posture: It's important to keep your body upright throughout the movement. Leaning too far forward can put unnecessary strain on your lower back and shift the focus away from your lower body muscles.", + "Avoid Knee Overextension: Never let your front knee extend past your toes as you lower your body. This is a common mistake that can lead to knee injuries. Instead, make sure your knee is in line with your ankle.", + "Controlled Movement: Don't rush the movement. Lower your body in a controlled manner and then push back up to the starting position. This will ensure that you're effectively engaging your muscles and not relying on" + ], + "variations": [ + "Lateral Split Squat: Instead of moving forwards or backwards, you move sideways in this variation, which targets the inner and outer thighs.", + "Rear Foot Elevated Split Squat: Similar to the Bulgarian split squat, but the rear foot is elevated on a lower surface, like a step or small box.", + "Front Foot Elevated Split Squat: This variation involves elevating the front foot on a step or small box, which can help improve mobility and balance.", + "Goblet Split Squat: This variation incorporates a dumbbell or kettlebell held at chest level, adding an extra challenge to your core and upper body while performing the split squat." + ], + "relatedExerciseIds": [ + "exr_41n2hYXWwoxiUk57", + "exr_41n2hVr52Pdb5xfm", + "exr_41n2hwynk5fKcWtA", + "exr_41n2hmFyNK8Wq8m6", + "exr_41n2hecz7mVu22iE", + "exr_41n2hjKgDeHjBysU", + "exr_41n2hhezbCSUmpiz", + "exr_41n2hgq4gt5ZGdo1", + "exr_41n2hsvBxJxH9r2y", + "exr_41n2hzJqm195tCHf" + ] + }, + { + "exerciseId": "exr_41n2hsZWJA1ujZUd", + "name": "Side Push Neck Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/8u93Maedd1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/FztckOkE0c.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/8u93Maedd1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/pr7oO4yWbN.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/5cqhetDkBK.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LEVATOR SCAPULAE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/iKxEAWW/41n2hsZWJA1ujZUd__Side-Push-Neck-Stretch_Neck_.mp4", + "keywords": [ + "Neck stretch exercise", + "Body weight neck workout", + "Side Push Neck Stretch technique", + "Neck strengthening exercises", + "Bodyweight neck stretch", + "Neck muscle workout", + "Side Push Neck stretch tutorial", + "Home workout for neck", + "Neck tension relief exercises", + "Body weight exercises for neck pain" + ], + "overview": "The Side Push Neck Stretch is a simple yet effective exercise that aims to improve flexibility and reduce tension in the neck and shoulder region. It's suitable for anyone, especially those who spend long hours in front of a computer or have poor posture, as it helps to correct alignment and alleviate discomfort. By incorporating this stretch into your routine, you can enhance your overall wellbeing, prevent muscle stiffness, and promote better body mechanics.", + "instructions": [ + "Slowly turn your head to the right until you feel a gentle stretch in the left side of your neck.", + "Using your right hand, gently push your head farther to the right, increasing the stretch. Remember to keep the rest of your body stationary.", + "Hold this position for about 20 to 30 seconds, breathing deeply and evenly throughout.", + "Slowly release your hand and return your head to the center, then repeat the process on the other side for a balanced stretch." + ], + "exerciseTips": [ + "Gentle Movements: When moving your head to the side, do so gently and slowly. Avoid making quick or jerky movements as they could potentially cause injury to your neck muscles.", + "Use Light Pressure: When applying pressure on your head to increase the stretch, use your hand but ensure you are not pushing too hard. The pressure should be light and just enough to feel a gentle stretch. Overdoing it can lead to muscle strains or injuries.", + "Hold and Release: Hold the stretch for about 20-30 seconds and then gently release it. Do not hold your breath while stretching; breathe normally. Also, avoid bouncing or forcing your neck into uncomfortable positions.", + "Regular Breaks: If you are working at a desk or in a stationary" + ], + "variations": [ + "Lying Side Neck Stretch: This version is done lying down on your side, with one arm extended straight and your head resting on it, while the other arm gently applies pressure to the side of your head.", + "Side Neck Stretch with Arm Reach: In this variation, as you tilt your head to one side, you extend the opposite arm out to the side or behind you to intensify the stretch.", + "Yoga Side Neck Stretch: This involves sitting cross-legged on the floor, placing one hand on the side of your head and gently pulling it towards your shoulder, while the other arm is extended out to the side.", + "Standing Side Neck Stretch: This version is performed standing up, with feet hip-width apart, and involves gently tilting your head to one side while your" + ], + "relatedExerciseIds": [ + "exr_41n2hvrsUaWWb9Mk", + "exr_41n2hxaM21jZxuYk", + "exr_41n2hocrDrfZfVTs", + "exr_41n2huoPG7M1NgeU", + "exr_41n2hiFfBGEhjtNf", + "exr_41n2hMWiigKK6yGP", + "exr_41n2hGKtHQFWKVSL", + "exr_41n2hjud21vJXgyF", + "exr_41n2hMShowqi2pvv", + "exr_41n2hoNFAgCyup4t" + ] + }, + { + "exerciseId": "exr_41n2hTaeNKWhMQHH", + "name": "Dumbbell burpee", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Hi7uCOg9S1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/tjAsCrnOCc.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Hi7uCOg9S1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/2Pdj7lhEKZ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/REAGOFUMyb.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/NtKJ6ns/41n2hTaeNKWhMQHH__Dumbbell-burpee_Cardio.mp4", + "keywords": [ + "Dumbbell burpee workout", + "Cardio exercise with dumbbells", + "Burpee variation with weights", + "Strength training cardio exercises", + "Full body workout with dumbbells", + "Dumbbell burpee for heart health", + "Intense cardio routine with dumbbells", + "Dumbbell burpee fitness exercise", + "High intensity workout with dumbbells", + "Cardiovascular exercise using dumbbells." + ], + "overview": "The Dumbbell Burpee is a high-intensity full-body exercise that helps to improve strength, endurance, and coordination. It is suitable for individuals at an intermediate to advanced fitness level who are looking to enhance their cardiovascular fitness and muscle tone. This exercise is desirable as it effectively targets multiple muscle groups, including the arms, chest, quads, glutes, hamstrings, and abs, making it an efficient choice for those with limited time for workouts.", + "instructions": [ + "In a swift motion, lower your body into a squatting position and place the dumbbells on the floor in front of you.", + "Kick your feet back, so you are in a push-up position, while keeping your hands on the dumbbells.", + "Quickly return your feet to the squatting position, then stand up, lifting the dumbbells above your head in a swift and controlled motion.", + "Lower the dumbbells back down to your sides, returning to the starting position, and repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Right Weight Selection: Choose the appropriate weight of dumbbells. They should be heavy enough to challenge you, but not so heavy that they compromise your form or cause strain. If you're new to this exercise, start with lighter weights and gradually increase as your strength improves.", + "Mistake to Avoid - Arching the Back: A common mistake people make is arching their back during the push-up phase of the burpee. This can lead to back pain and injury. Ensure your body forms" + ], + "variations": [ + "Dumbbell Burpee with Overhead Press: After jumping back to your feet, lift the dumbbells overhead for an added shoulder workout.", + "Dumbbell Burpee with Renegade Row: In the plank position, perform a row with each arm, working your back and biceps more intensely.", + "Dumbbell Burpee with Squat: After returning to standing, perform a squat with the dumbbells at shoulder height to incorporate more leg work.", + "Dumbbell Burpee with Bicep Curl: As you stand up from the burpee, perform a bicep curl for an added arm workout." + ], + "relatedExerciseIds": [ + "exr_41n2hSvmfci7c1aT", + "exr_41n2hd2AWx6YsKMg", + "exr_41n2hYMJ5dy2HEhH", + "exr_41n2hGFG6HokFDog", + "exr_41n2hwcfJXhakz9t", + "exr_41n2hkTwrk7RQvJj", + "exr_41n2htgyF1xRM96d", + "exr_41n2hzqRJxMScNVt", + "exr_41n2hbjosLPBKHyH", + "exr_41n2hxj8Ubv8wSWa" + ] + }, + { + "exerciseId": "exr_41n2hTCBiQVsEfZ7", + "name": "Dumbbell Side Bend", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/8WIXy0XUL3.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/K58AzEFjjV.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/8WIXy0XUL3.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/gq94vTeXje.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/npkvzZSqV3.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "OBLIQUES" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/H6GDkvm/41n2hTCBiQVsEfZ7__Dumbbell-Side-Bend_Waist.mp4", + "keywords": [ + "Dumbbell Side Bend workout", + "Waist exercises with Dumbbell", + "Dumbbell workout for waistline", + "Side Bend exercise with weights", + "Strengthening waist with Dumbbell", + "Dumbbell Side Bend for obliques", + "Waist toning exercises with Dumbbell", + "Dumbbell exercises for waist reduction", + "Side Bend Dumbbell workout", + "Waist trimming workouts with Dumbbell." + ], + "overview": "The Dumbbell Side Bend is a strength training exercise that primarily targets the obliques, helping to enhance core stability, improve posture, and reduce risk of back injuries. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily modified to match one's abilities. People may want to incorporate this exercise into their routine for its effectiveness in sculpting the waistline, improving overall body strength, and enhancing athletic performance.", + "instructions": [ + "Keep your back straight, your head up, and your other hand on your waist.", + "Bend only at your waist to the side as far as possible, but make sure to keep your back straight.", + "Hold for a moment at the furthest point, then return to the starting position.", + "Repeat the exercise for the recommended amount of repetitions, then switch sides to ensure an even workout for both sides of your body." + ], + "exerciseTips": [ + "Controlled Movements: Avoid fast, jerky movements. Instead, make sure to move slowly and deliberately, focusing on the muscles you are working. This ensures that you are not using momentum to lift the dumbbell, which can result in ineffective workouts and potential injuries.", + "Even Distribution: When doing the Dumbbell Side Bend, it's common for people to only perform the exercise on one side. However, it's crucial to work both sides evenly to maintain balance and symmetry in your muscle development.", + "Right Weight: Use a weight that is challenging but allows you to perform the exercise with proper form. Using a dumbbell that is too heavy can cause you to compromise your form and could lead to injury.", + "Breathing" + ], + "variations": [ + "Seated Dumbbell Side Bend: Instead of standing, this exercise is performed while sitting on a bench, which can help to isolate the oblique muscles more effectively.", + "Dumbbell Side Bend with Twist: This variation involves twisting your torso towards the side you're bending to, which can engage both your obliques and your lower back.", + "Dumbbell Side Bend with Overhead Reach: In this variation, you would reach the dumbbell overhead as you bend to the side, which can help to stretch and engage your latissimus dorsi (back muscles).", + "Dumbbell Side Bend on Stability Ball: Performing a dumbbell side bend while sitting or lying on a stability ball adds an extra challenge to your balance and core stability." + ], + "relatedExerciseIds": [ + "exr_41n2hVERTMyh1xWo", + "exr_41n2hvH9bEN1XH6Y", + "exr_41n2hHRBTkoDpWJG", + "exr_41n2hSyV9SCcrE9d", + "exr_41n2hMNu7fBqXx3G", + "exr_41n2hh4xtwS3v7qT", + "exr_41n2hZ3KohsUfJvY", + "exr_41n2hmW9Dcpwr9zk", + "exr_41n2hYWWiW6nMenk", + "exr_41n2hUp6ASnTjJRk" + ] + }, + { + "exerciseId": "exr_41n2hTkfLWpc57BQ", + "name": "Body-Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/wOyxNsN3Px.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/a86HuyLxHg.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/wOyxNsN3Px.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/alLwi0Yte1.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/M5Yn8ATEe8.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "PECTORALIS MAJOR CLAVICULAR HEAD", + "PECTORALIS MAJOR STERNAL HEAD", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/0PJuibX/41n2hTkfLWpc57BQ__Body-Up_Upper-Arms_.mp4", + "keywords": [ + "Body-Up exercise", + "Body weight shoulder workout", + "Body-Up shoulder strengthening", + "No-equipment shoulder exercise", + "Body-Up workout routine", + "Body weight exercise for shoulders", + "At-home Body-Up exercise", + "Body-Up for shoulder muscles", + "Shoulder targeting Body-Up workout", + "Body-Up bodyweight exercise" + ], + "overview": "Body-Up is a comprehensive exercise that focuses on strengthening the upper body, including the arms, shoulders, and core. It's ideal for individuals of all fitness levels who want to improve their upper body strength, stability, and flexibility. People would want to do this exercise as it not only enhances physical strength and endurance but also helps in improving posture, reducing the risk of injury, and boosting overall fitness performance.", + "instructions": [ + "Keeping your body straight and core engaged, lower your chest towards the floor as if you are performing a push-up.", + "Push your body upwards while simultaneously tucking your knees towards your chest, and roll back onto your sit bones, lifting your hips high into the air and reaching your feet towards the ceiling.", + "Slowly roll back down to the starting position, extending your legs back onto the elevated surface and returning to the plank position.", + "Repeat the sequence for the desired number of repetitions, remembering to keep your core engaged and maintain control throughout the movement." + ], + "exerciseTips": [ + "Controlled Movements: Avoid rushing through the exercise. Each movement should be controlled and deliberate. A common mistake is to perform the exercise too quickly, which can lead to poor form and potential injury. Instead, focus on the quality of each rep, not the quantity.", + "Engage Your Core: It's crucial to keep your core engaged throughout the entire exercise to get the most out of it. This not only helps to strengthen your core muscles but also provides stability and support for your spine.", + "Warm Up: Before starting the Body-Up exercise, ensure you have warmed up your body properly. This helps to prepare your muscles and" + ], + "variations": [ + "Another variation is the Body-Up with a knee tuck, where you bring your knees to your chest at the top of the movement.", + "The Single-Arm Body-Up is a challenging variation where you perform the exercise using one arm at a time.", + "The Body-Up with a leg lift involves lifting one leg in the air while performing the movement, engaging your lower body as well.", + "Lastly, the Weighted Body-Up adds a weight vest or a dumbbell held between your feet to increase resistance and make the exercise more challenging." + ], + "relatedExerciseIds": [ + "exr_41n2huuprSiT8a4A", + "exr_41n2hS8mkyrdha9y", + "exr_41n2hURN2ofY1AJi", + "exr_41n2hHQ28ukYfNsb", + "exr_41n2hMGtN6djnJN9", + "exr_41n2hojv75Cwc8NX", + "exr_41n2hUAUX9HCHxV5", + "exr_41n2hdz6xxcm89XV", + "exr_41n2hJ8bWGnC4cyM", + "exr_41n2ho6LufLqwS6m" + ] + }, + { + "exerciseId": "exr_41n2hTs4q3ihihZs", + "name": "Seated Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/4TWa5X9NV0.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/mZ6mojFOqF.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/4TWa5X9NV0.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/x3TaTt7wr5.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/R5XnMjZVNy.jpg" + }, + "equipments": [ + "BARBELL" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/0phu5Sm/41n2hTs4q3ihihZs__Barbell-Seated-Calf-Raise_Calves.mp4", + "keywords": [ + "Seated Calf Raise workout", + "Barbell Calf exercises", + "Strengthening Calves with Barbell", + "Seated Calf Raise technique", + "Barbell exercises for calves", + "How to do Seated Calf Raises", + "Gym workouts for calf muscles", + "Seated Barbell Calf Raise", + "Calf muscle building exercises", + "Detailed guide on Seated Calf Raises." + ], + "overview": "The Seated Calf Raise is a targeted strength training exercise that primarily works the soleus muscle in your calves, promoting muscle growth and endurance. It is suitable for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. Individuals may choose to incorporate this exercise into their routine to enhance lower leg strength, improve athletic performance, or to sculpt and define the calf muscles for aesthetic purposes.", + "instructions": [ + "Place your toes on the lower portion of the platform with your heels extending off, and adjust the pads so they fit snugly against your lower thigh, just above your knees.", + "Slowly raise your heels by pushing up on the balls of both feet, making sure to exhale as you perform this movement.", + "Hold the contracted position briefly at the top before slowly lowering your heels back to the original position, inhaling as you do so.", + "Repeat this motion for the desired number of repetitions, ensuring to maintain a controlled movement speed throughout the exercise." + ], + "exerciseTips": [ + "Controlled Movement: Avoid bouncing or using momentum to lift the weight. This is a common mistake that can lead to injury and also reduces the effectiveness of the exercise. Instead, lift and lower the weight in a slow, controlled manner, focusing on the muscle contraction and relaxation.", + "Full Range of Motion: Make sure to use the full range of motion. Lower your heels as much as you can to stretch your calves, then lift as high as possible to contract them. Not using the full range of motion can limit the benefits of the exercise.", + "Proper Weight: Don't use too much weight. If you can't perform the exercise with proper form, you're likely using too much weight. This is a common mistake that can lead to injury.5" + ], + "variations": [ + "Dumbbell Seated Calf Raise: Instead of using a machine, this variation uses a dumbbell placed on your knees to provide resistance.", + "Double Leg Seated Calf Raise: This variation involves using both legs simultaneously, providing a more balanced workout for your calf muscles.", + "Seated Calf Raise with Resistance Bands: This variation uses resistance bands wrapped around your feet, providing a different type of tension and resistance.", + "Seated Calf Raise with Ankle Weights: This variation involves wearing ankle weights while performing the exercise, adding an extra challenge to your calf muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hvzxocyjoGgL", + "exr_41n2hGLWqqehysyv", + "exr_41n2hwoc6PkW1UJJ", + "exr_41n2hR6VnCK42TPt", + "exr_41n2hzZME76YwkfG", + "exr_41n2hZTDJxhfpezt", + "exr_41n2hmVSYPeTCDkT", + "exr_41n2hpAC555tiNbZ", + "exr_41n2hTjrQ7CGMvzm", + "exr_41n2hT4uwpGbHXEd" + ] + }, + { + "exerciseId": "exr_41n2htTnk4CuspZh", + "name": "Rotating Neck Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/p55JG2XnA7.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/cCCFUR8ute.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/p55JG2XnA7.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/xl5MZlM8Hx.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/i4pUicaNcG.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/XMbU7qf/41n2htTnk4CuspZh__Rotating-Neck-Stretch_Neck_.mp4", + "keywords": [ + "Neck Stretch Exercise", + "Body Weight Neck Workout", + "Rotating Neck Stretch Techniques", + "Neck Strengthening Exercises", + "Bodyweight Exercises for Neck", + "Neck Rotation Exercise", + "At-Home Neck Stretch", + "Neck Mobility Exercises", + "Body Weight Neck Rotation Workout", + "DIY Neck Stretching Exercise" + ], + "overview": "The Rotating Neck Stretch is a simple yet effective exercise designed to increase flexibility, relieve tension, and improve the range of motion in your neck. Ideal for anyone who experiences neck stiffness or discomfort, particularly those who spend long hours working at a computer. Incorporating this exercise into your routine can help alleviate neck pain, improve posture, and reduce the risk of neck-related injuries.", + "instructions": [ + "Slowly turn your head to the right until you feel a slight stretch in the left side of your neck and hold for 15-30 seconds.", + "Gradually return your head to the center position, then slowly turn it to the left until you feel a slight stretch in the right side of your neck, holding for another 15-30 seconds.", + "Return your head to the center once more, then gently tilt it to the right, bringing your ear towards your shoulder until you feel a stretch in the left side of your neck and hold for 15-30 seconds.", + "Finally, bring your head back to the center and repeat the process on the left side, tilting your head to the left and bringing your ear towards your shoulder until you feel a stretch in the right side of your neck, holding for another 15-30 seconds." + ], + "exerciseTips": [ + "Smooth Movements: When performing the rotating neck stretch, make sure your movements are slow and controlled. Jerky or fast movements can strain your neck muscles, leading to discomfort or injury. Avoid the common mistake of rushing through the stretch.", + "Don\u2019t Overstretch: It's important to stretch only to the point where you feel a gentle pull, not pain. A common mistake is to push past your comfort zone, which can lead to muscle strain or damage.", + "Use Your Breath: Breathe deeply and steadily throughout the stretch. This helps to relax the muscles and allows for a deeper stretch. Don't hold your breath, a mistake many people make when stretching.", + "Consistency is Key: To get the most" + ], + "variations": [ + "Lateral Neck Flexion Stretch: In this variation, you stand straight and gently tilt your head to one side, bringing your ear closer to the shoulder, then repeating it on the other side.", + "Neck Rotation Stretch: This version involves standing or sitting upright and slowly turning your head from one side to the other, holding for a few seconds on each side.", + "Levator Scapulae Stretch: This stretch targets the back of your neck by turning your head to one side and then tilting it down as if looking towards your armpit.", + "Neck Extension Stretch: In this variation, you stand or sit straight, then carefully tilt your head back to look at the ceiling, stretching the front of your neck." + ], + "relatedExerciseIds": [ + "exr_41n2hmwTFhbH9B5Y", + "exr_41n2hUTP4C5sh5c7", + "exr_41n2hMhDDp6zLsC9", + "exr_41n2hX5MRjNb64xj", + "exr_41n2hLJnW54V25Si", + "exr_41n2hWdMSAFJGt6B", + "exr_41n2hJFwC7ocdiNm", + "exr_41n2hcUCU8Ukj4m2", + "exr_41n2htnXXCmxUC2Y", + "exr_41n2hZkusacZCTGZ" + ] + }, + { + "exerciseId": "exr_41n2htzPyjcc3Mt2", + "name": "Front Plank Toe Tap ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/AQaJ7ysnmD.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/NoPrQYzaTz.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/AQaJ7ysnmD.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/jbpRXXlxo9.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/wz43YJ6Lhm.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SERRATUS ANTE", + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/OrGZR5L/41n2htzPyjcc3Mt2__Front-Plank-Toe-Tap-(male)_Hips.mp4", + "keywords": [ + "Bodyweight Waist Exercise", + "Front Plank Toe Tap Workout", + "Core Strengthening Exercises", + "Bodyweight Plank Variations", + "Waist Toning Exercises", + "Front Plank Toe Tap Technique", + "Home Workout for Waist", + "No-equipment Waist Exercise", + "Plank Exercises for Core", + "Bodyweight Exercise for Waist Toning" + ], + "overview": "The Front Plank Toe Tap is an effective core-strengthening exercise that targets not only your abs but also your glutes and hip flexors, enhancing overall stability and balance. It's ideal for both beginners and advanced fitness enthusiasts, as it can be modified according to individual strength and flexibility levels. By incorporating this exercise into your routine, you can improve your core strength, enhance your body's functional fitness, and support better posture and movement in daily activities.", + "instructions": [ + "Keep your core engaged and your back flat.", + "Then, slowly lift your right foot off the ground and move it out to the side, tapping the toe on the floor.", + "Bring your right foot back to the starting position and repeat the same movement with your left foot.", + "Continue alternating between your right and left foot for the desired number of repetitions or time." + ], + "exerciseTips": [ + "Controlled Movement: When performing the toe tap, make sure to move your leg out to the side in a controlled manner, tap your toe to the ground, and then bring it back to the starting position. Avoid rushing through the movement or using momentum, as this can lead to improper form and potential injury.", + "Engage Core: Keep your core engaged throughout the entire exercise to stabilize your body. This not only helps to protect your lower back but also maximizes the effectiveness of the exercise. A common mistake is to let the core relax, which can strain the lower back.", + "Keep Neck Neutral: Avoid straining your neck by looking too far up or down. Keep your gaze down" + ], + "variations": [ + "Plank Jack Toe Tap: Begin in a high plank position, then jump your feet out to the sides as in a jumping jack and tap your toes.", + "Plank with Alternating Toe Tap: From the plank position, alternate lifting each foot to tap your toes.", + "Elevated Plank Toe Tap: This is done by placing your hands on an elevated surface like a step or bench, then tapping your toes while maintaining the plank position.", + "Plank to Squat Toe Tap: Start in a high plank, jump your feet towards your hands transitioning into a squat, then tap your toes before jumping back into the plank position." + ], + "relatedExerciseIds": [ + "exr_41n2hjyU2jKsx1pg", + "exr_41n2hTJDcnC65XkE", + "exr_41n2hcSQMXmJh4g5", + "exr_41n2hwfaxyhZHveU", + "exr_41n2hWCLENbFWEm1", + "exr_41n2hZVKRaTxNste", + "exr_41n2hqjcK2unsY2n", + "exr_41n2hUgCAcyuWnLw", + "exr_41n2hmokCx64ywKX", + "exr_41n2hZUSCctWerJB" + ] + }, + { + "exerciseId": "exr_41n2hU3XPwUFSpkC", + "name": "L-Sit on Floor", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/KZPZTyNqWB.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/dG78Odos7m.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/KZPZTyNqWB.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/lwVRTODLXY.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/DHkyUkU1On.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GRACILIS", + "ILIOPSOAS", + "TRAPEZIUS UPPER FIBERS", + "TRAPEZIUS LOWER FIBERS" + ], + "secondaryMuscles": [ + "SARTORIUS", + "TERES MAJOR", + "RECTUS ABDOMINIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/vcE6q2I/41n2hU3XPwUFSpkC__L-Sit-on-Floor_Waist_.mp4", + "keywords": [ + "Bodyweight L-Sit exercise", + "Upper arm workouts", + "Floor L-Sit training", + "Bodyweight exercises for arms", + "L-Sit workout at home", + "Arm strengthening exercises", + "No-equipment arm workout", + "L-Sit bodyweight routine", + "Upper body strength exercises", + "L-Sit floor workout for arms" + ], + "overview": "The L-Sit on Floor is a powerful bodyweight exercise that primarily strengthens the core, improves posture, and enhances overall body control. It's suitable for everyone from beginners to advanced fitness enthusiasts, as it can be modified according to individual fitness levels. This exercise is a great choice for those aiming to build functional strength, increase body stability, and achieve a toned midsection.", + "instructions": [ + "Press your palms down into the floor and push your body upwards, lifting your hips and buttocks off the ground.", + "Keeping your legs straight, lift them off the floor so that your body is in an 'L' shape, with your torso and thighs at a 90-degree angle.", + "Hold this position for as long as you can, keeping your core tight and your back straight.", + "Slowly lower your body back to the floor, ensuring you maintain control throughout the movement to avoid injury." + ], + "exerciseTips": [ + "Shoulder Positioning: It's crucial to push down into the floor and lift your body as high as possible. A common mistake is to shrug the shoulders or let them creep up towards the ears. This not only reduces the effectiveness of the exercise but can also lead to shoulder and neck strain.", + "Gradual Progression: Don't rush into the full L-Sit if you're not ready. Start with easier variations, like tuck L-Sits or one-legged L-Sits, and gradually progress to the full version. This will help you build the necessary strength and flexibility, and reduce the risk of injury.", + "Regular Practice: The L-Sit is a challenging exercise that requires both" + ], + "variations": [ + "One-Legged L-Sit: This version is performed by extending only one leg out while the other remains tucked in, helping to build strength gradually.", + "Advanced L-Sit: In this variation, you fully extend your legs and lift your hips higher off the ground, requiring more core and arm strength.", + "L-Sit with Ankle Weights: Adding ankle weights increases the difficulty and intensifies the workout on your core and hip flexors.", + "Straddle L-Sit: In this version, you spread your legs wide apart while keeping them straight, which targets different muscle groups and increases flexibility." + ], + "relatedExerciseIds": [ + "exr_41n2hWKDGK5m1CvK", + "exr_41n2hLbzU4AWXvjB", + "exr_41n2hek6i3exMARx", + "exr_41n2hfXZgXrogSWM", + "exr_41n2hHUUzCXnAew8", + "exr_41n2hkiuNqBTZgZH", + "exr_41n2hqw5LsDpeE2i", + "exr_41n2hoifHqpb7WK9", + "exr_41n2hc9SfimAPpCx", + "exr_41n2hGwdhfhB7H3o" + ] + }, + { + "exerciseId": "exr_41n2hU4y6EaYXFhr", + "name": "Pull up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/gNdMNPVxAj.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/pDrHubBVFC.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/gNdMNPVxAj.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/gabz8w0y4q.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/IUQGpbJa9L.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TERES MAJOR", + "BRACHIALIS", + "BRACHIORADIALIS", + "TRAPEZIUS LOWER FIBERS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/LoQH8Ur/41n2hU4y6EaYXFhr__Pull-up-(wide-grip)_Back_.mp4", + "keywords": [ + "Bodyweight back exercise", + "Pull up workout", + "Strength training for back", + "Home back exercises", + "Back muscle development", + "Upper body workout", + "Bodyweight pull ups", + "Back strengthening exercises", + "Pull up training guide", + "Fitness routine for back muscles" + ], + "overview": "The pull-up is a comprehensive upper body exercise that primarily targets the muscles in your back, arms, and shoulders, promoting strength, endurance, and muscle growth. This exercise is suitable for individuals at all fitness levels, with modifications available for beginners and challenges for advanced athletes. People would want to do pull-ups as they are highly effective in improving upper body strength, enhancing body composition, and contributing to better overall physical health.", + "instructions": [ + "With a firm grip on the bar, pull your shoulder blades down and back, bend your legs at the knees if necessary, and cross your ankles.", + "Engage your core and pull your body up until your chin is above the bar while keeping your elbows close to your body.", + "Hold this position for a moment, ensuring your chest is close or touching the bar.", + "Slowly lower your body back down to the starting position, fully extending your arms and maintaining control throughout the movement." + ], + "exerciseTips": [ + "Avoid Using Momentum: A common mistake is using momentum to pull yourself up. This can lead to injury and doesn't engage your muscles as effectively as a controlled, steady movement. Instead of swinging or kicking your legs, focus on using your upper body strength to lift yourself.", + "Engage Your Core: Engaging your core muscles is crucial for maintaining stability during the pull-up. This will also help prevent unnecessary swinging and will ensure your body rises in a controlled manner.", + "Full Range of Motion: To get the most out of the exercise, make sure you're using a full" + ], + "variations": [ + "Wide-grip Pull-ups: In this variation, the hands are placed further apart than the shoulders to emphasize the back muscles.", + "Close-grip Pull-ups: This version requires the hands to be closer together, targeting the lower lats and biceps.", + "Commando Pull-ups: This involves gripping the bar with hands close together and alternating sides, which engages the core more.", + "Negative Pull-ups: This variation focuses on the lowering phase of the movement, helping to build strength when a full pull-up is too challenging." + ], + "relatedExerciseIds": [ + "exr_41n2hYwXfZf34JMf", + "exr_41n2hhnEWveejx3b", + "exr_41n2hnF8qNJRV7B8", + "exr_41n2hzGGi9N3wPSw", + "exr_41n2htwahDidrJoX", + "exr_41n2hzexwLLyurTC", + "exr_41n2hzSFzMY5Lhzf", + "exr_41n2hV7RiYHitWPv", + "exr_41n2hXszY7TgwKy4", + "exr_41n2hXpgUoUbUi7D" + ] + }, + { + "exerciseId": "exr_41n2hu5r8WMaLUkH", + "name": "Seated Straight Leg Calf Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/lnyRErycIc.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/y63EHZS8om.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/lnyRErycIc.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/E2TiygxnDI.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/3gmIqIgRVl.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS", + "HAMSTRINGS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/lsVjiZm/41n2hu5r8WMaLUkH__Seated-Straight-Leg-Calf-Stretch-(female)_Calves_.mp4", + "keywords": [ + "Bodyweight calf exercise", + "Seated calf stretch", + "Straight leg calf workout", + "Bodyweight leg stretch", + "Seated leg exercises", + "Calves workout at home", + "No-equipment calf exercise", + "Seated straight leg stretch", + "Bodyweight exercises for calves", + "Straight leg calf stretch routine" + ], + "overview": "The Seated Straight Leg Calf Stretch is an effective exercise that primarily targets the muscles in your lower legs, improving flexibility and reducing the risk of injuries. It is suitable for individuals of all fitness levels, including athletes, seniors, and those recovering from lower leg or foot injuries. By incorporating this exercise into their routine, individuals can enhance their athletic performance, promote muscle balance, and improve daily functional movements, such as walking or climbing stairs.", + "instructions": [ + "Reach out with your hands and try to touch your toes, keeping your legs straight.", + "If you can't reach your toes, use a towel or resistance band by placing it around the balls of your feet and holding each end.", + "Pull gently on the towel or band, drawing your toes towards your body, until you feel a stretch in your calves.", + "Hold this position for about 30 seconds, then release and repeat for several rounds." + ], + "exerciseTips": [ + "Flex Your Feet: Point your toes towards your body to intensify the stretch. This is where many people make a mistake. They either point their toes away or don't engage their feet at all. Flexing your feet is what stretches the calf muscles.", + "Use a Towel or Resistance Band: If you can't reach your toes with your hands, use a towel or resistance band. Loop it around the ball of your foot and gently pull it towards you. This will help to deepen the stretch without straining your back or neck.", + "Don't Bounce: Avoid the temptation to bounce or jerk your foot towards you in an attempt to deepen the stretch. This can lead to muscle strain or injury. Instead, maintain a" + ], + "variations": [ + "Downward Dog Calf Stretch: This yoga pose involves placing your hands and feet on the ground with your hips raised, and then pressing one heel down at a time to stretch each calf.", + "Stair Calf Stretch: This involves standing on a step with your heels hanging off the edge, and then lowering your heels to stretch your calves.", + "Seated Calf Stretch with a Resistance Band: In this variation, you sit with your legs extended, wrap a resistance band around your foot, and gently pull the band towards you to stretch your calf.", + "Foam Roller Calf Stretch: This involves sitting on the floor with a foam roller under your lower leg and gently rolling back and forth to stretch your calf muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hkbmFVRYEF17", + "exr_41n2hZs85h7MQxXJ", + "exr_41n2hzcPQts6oxsk", + "exr_41n2hrUeedrMjx1T", + "exr_41n2hJsKP4vLt3jv", + "exr_41n2hwKsmpo2mHYj", + "exr_41n2hRH4aTB379Tp", + "exr_41n2hbLex1GXPm3T", + "exr_41n2hPhoKgLfBtmR", + "exr_41n2hGyNEn2Gv3PE" + ] + }, + { + "exerciseId": "exr_41n2hUBVSgXaKhau", + "name": "Standing Arms Circling ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/2rCXHeJmIA.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/MUfEwXLzId.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/2rCXHeJmIA.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/QOcZE3sFEQ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/kX4ZqOIrR0.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "POSTERIOR DELTOID", + "SERRATUS ANTE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/6kAxe37/41n2hUBVSgXaKhau__Standing-Arms-Circling-(female)_Shoulders.mp4", + "keywords": [ + "Bodyweight exercise for chest and shoulders", + "Standing Arms Circling workout", + "Chest strengthening exercises", + "Shoulder workout with body weight", + "No-equipment chest workout", + "Bodyweight shoulder exercise", + "Standing Arms Circling technique", + "Home workout for chest and shoulders", + "Exercise to improve shoulder strength", + "Bodyweight chest and shoulder workout" + ], + "overview": "Standing Arms Circling is a simple yet effective exercise that improves upper body strength, enhances flexibility, and promotes better posture. It is suitable for individuals of all fitness levels, including beginners, as it requires no equipment and can be done anywhere. People might want to do this exercise to warm up before a workout, relieve tension in the shoulders and neck, or improve their overall body coordination and balance.", + "instructions": [ + "Start to slowly make circles with your arms, keeping them straight at all times.", + "Start with small circles and gradually increase the size of the circles.", + "After doing this for about 30 seconds, reverse the direction of your circles.", + "Continue this exercise for a desired amount of time or repetitions, then slowly lower your arms to your sides to finish." + ], + "exerciseTips": [ + "Controlled Movements: When circling your arms, make sure to use slow, controlled movements. Avoid rushing the exercise or using momentum to swing your arms around, as this can lead to injury and won't effectively work your muscles. The slower and more controlled the movement, the better the muscle engagement.", + "Range of Motion: Aim for the largest range of motion that you can comfortably achieve. This means trying to draw as big a circle as possible with your arms. A common mistake is to make small, quick circles, but this doesn't fully engage the shoulder muscles and reduces the effectiveness of the exercise." + ], + "variations": [ + "The One-Arm Circle is a variation where you circle only one arm at a time, focusing on the movement and control of a single arm, which can help in improving your coordination.", + "The Weighted Arms Circling involves holding small weights in your hands while performing the exercise, adding resistance to strengthen your shoulders and arms.", + "The Alternating Arms Circling is another variation where you alternate circling your arms forward and backward, which can help improve your range of motion.", + "The High-Speed Arms Circling is a more challenging variation where you perform the arm circles at a faster pace, which can help increase your heart rate and burn more calories." + ], + "relatedExerciseIds": [ + "exr_41n2huXeEFSaqo4G", + "exr_41n2hw4iksLYXESz", + "exr_41n2hSq88Ni3KCny", + "exr_41n2hynD9srC1kY7", + "exr_41n2hUhKDUkxTh4E", + "exr_41n2hTYChGwN78Ah", + "exr_41n2hVnfNMgATize", + "exr_41n2hnVUkTqJLuPx", + "exr_41n2hrUhCsCRC2yN", + "exr_41n2hsYtmx1fi2H4" + ] + }, + { + "exerciseId": "exr_41n2huc12BsuDNYQ", + "name": "V-up ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/vSN3kahrHa.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/xbxvrlP1iK.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/vSN3kahrHa.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/XfK58m8qdv.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/yqARt8px3A.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "ILIOPSOAS" + ], + "secondaryMuscles": [ + "OBLIQUES", + "QUADRICEPS", + "SARTORIUS", + "ADDUCTOR BREVIS", + "PECTINEUS", + "ADDUCTOR LONGUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/df6UdBu/41n2huc12BsuDNYQ__V-up-(male)_Waist.mp4", + "keywords": [ + "Bodyweight V-up exercise", + "V-up workout for hips", + "Waist targeting V-up exercise", + "Bodyweight exercise for waist", + "Hips workout with V-ups", + "V-up bodyweight fitness routine", + "Strengthening hips with V-ups", + "V-up exercise for waist slimming", + "Bodyweight hip and waist workout", + "V-up routine for hip strengthening" + ], + "overview": "The V-up is a full-body exercise that primarily targets the abdominal and core muscles, enhancing balance, flexibility, and overall strength. It is suitable for both beginners and advanced fitness enthusiasts, offering modifications to match individual fitness levels. People would want to perform V-ups to improve their core strength, promote better posture, and enhance their athletic performance.", + "instructions": [ + "Engage your core and at the same time, lift your legs and upper body off the floor to form a V shape.", + "Reach your hands toward your feet, keeping your legs and arms as straight as possible.", + "Hold this position for a moment, then slowly lower your arms and legs back to the starting position.", + "Repeat the exercise for your desired number of reps, ensuring to keep your movements controlled and your core engaged throughout." + ], + "exerciseTips": [ + "Avoid Straining Your Neck: A common mistake is straining the neck during this exercise. To avoid this, make sure your movements are driven by your core and not your neck. Keep your gaze towards the ceiling or sky to help reduce neck strain.", + "Controlled Movements: Another mistake to avoid is rushing through the movements. The V-up is most effective when performed slowly and with control. This helps engage the core muscles more and reduces the risk of injury.", + "Engage Your Core: Make sure to engage your core throughout the exercise. This means you should be pulling your belly button in towards" + ], + "variations": [ + "The Single Leg V-up: This variation involves lifting one leg at a time, which can be less challenging for beginners or those with lower back issues.", + "The Bent Knee V-up: Instead of keeping the legs straight, you bend them at the knees, making the exercise slightly easier and more accessible for people with tight hamstrings.", + "The Weighted V-up: This variation adds an extra challenge by holding a weight or medicine ball in your hands as you perform the exercise.", + "The Alternating V-up: This variation involves alternating between lifting the right hand to the left foot, and the left hand to the right foot, which helps to engage the obliques more." + ], + "relatedExerciseIds": [ + "exr_41n2hukrmfANePY4", + "exr_41n2hcCcZahu5UWT", + "exr_41n2hfDt464wG7BE", + "exr_41n2hPRWorCfCPov", + "exr_41n2huRvwMuR9XWL", + "exr_41n2hVVNb63Yr3z2", + "exr_41n2hMs8ddzAa8rU", + "exr_41n2huqP2Emn9CeJ", + "exr_41n2hGdMT2CYTrCx", + "exr_41n2htASFqh9T8Mq" + ] + }, + { + "exerciseId": "exr_41n2hUDuvCas2EB3", + "name": "Cable Seated Neck Flexion ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/yZz9zdVOSq.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/fe12kJzkZO.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/yZz9zdVOSq.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/O0w66xgB4I.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/LDobWmDJzs.jpg" + }, + "equipments": [ + "CABLE" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/8hDVk2c/41n2hUDuvCas2EB3__Cable-Seated-Neck-Flexion-(with-head-harness)_Neck.mp4", + "keywords": [ + "Cable Neck Exercise", + "Cable Neck Workout", + "Neck Strengthening Exercise with Cable", + "Cable Seated Neck Flexion Technique", + "Cable Machine Neck Exercise", + "Neck Flexion Workout", + "Seated Neck Flexion with Cable", + "Cable Workout for Neck Muscles", + "Cable Neck Flexion Exercise", + "Strength Training for Neck with Cable" + ], + "overview": "Cable Seated Neck Flexion is a strength training exercise targeting the neck muscles, primarily the sternocleidomastoid, which can help improve neck strength and flexibility. It's ideal for athletes, particularly those in contact sports like wrestling or football, where neck strength is crucial for performance and injury prevention. People may want to do this exercise to enhance their physical performance, improve posture, or alleviate neck tension often caused by prolonged sitting or poor posture.", + "instructions": [ + "Sit on the bench of the cable machine, facing away from the pulley, and place the rope handle behind your head, holding each end with your hands.", + "With your back straight and your eyes looking forward, slowly flex your neck forward, bringing your chin towards your chest while resisting the pull of the cable.", + "Pause for a moment when your chin is near your chest, then slowly return to the starting position, maintaining control and resisting the pull of the cable.", + "Repeat this motion for the desired number of repetitions, making sure to keep your movements slow and controlled throughout the exercise." + ], + "exerciseTips": [ + "Controlled Movements: When performing the exercise, ensure your movements are slow and controlled. Avoid jerking or using momentum to lift the weight. This is a common mistake that can lead to injury and reduces the effectiveness of the exercise.", + "Correct Weight: Start with a light weight and gradually increase it as your strength improves. Using too heavy a weight from the start can strain your neck muscles and lead to injury.", + "Range of Motion: Ensure you are moving through the full range of motion, from a full extension to a complete flexion. This will ensure all the muscles in the neck are being worked effectively.", + "Rest and Recovery: Don't overdo this exercise. The neck muscles are delicate and can easily be overworked. Rest adequately" + ], + "variations": [ + "Resistance Band Seated Neck Flexion: This variation uses a resistance band instead of a cable, providing a different type of resistance that can be adjusted based on the band's tension.", + "Manual Resistance Seated Neck Flexion: In this variation, a training partner provides the resistance by gently pressing against your head as you try to flex your neck.", + "Incline Bench Neck Flexion: This variation changes the angle of the exercise by having you lie face down on an incline bench, then flexing your neck against the resistance of a weight plate or other weight.", + "Lying Neck Flexion: This variation changes your position by having you lie flat on your back on a bench, holding a weight plate on your forehead, and flexing your neck" + ], + "relatedExerciseIds": [ + "exr_41n2hn2kPMag9WCf", + "exr_41n2ho1c3F2tAVTX", + "exr_41n2hS82SGVvvCFo", + "exr_41n2hRmyVXe2yocH", + "exr_41n2hkBPnYcfY7SH", + "exr_41n2hxAt538xTvQt", + "exr_41n2hnWq9SDvyZYM", + "exr_41n2hVztFo2z8eXy", + "exr_41n2hRgkFgHRzZRC", + "exr_41n2hq77S7Bpf915" + ] + }, + { + "exerciseId": "exr_41n2huf7mAC2rhfC", + "name": "Dumbbell Jumping Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ABplGdH6C1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/l6tUuYqpyv.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ABplGdH6C1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/IURtOMDDbs.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/qEHRERBXBU.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "HAMSTRINGS" + ], + "secondaryMuscles": [ + "GRACILIS", + "SOLEUS", + "GLUTEUS MAXIMUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/d0fWZfg/41n2huf7mAC2rhfC__Dumbbell-Jumping-Squat_Plyometric_.mp4", + "keywords": [ + "Dumbbell Plyometric Workout", + "Jump Squat Exercise with Dumbbells", + "Dumbbell Jump Squat Routine", + "Plyometric Training with Dumbbells", + "Dumbbell Jump Squat for Leg Strength", + "High-Intensity Dumbbell Jump Squat", + "Strength Training with Dumbbell Jump Squats", + "Plyometrics Dumbbell Exercise", + "Full Body Workout with Dumbbell Jump Squats", + "Improving Agility with Dumbbell Jump Squats" + ], + "overview": "The Dumbbell Jumping Squat is a dynamic exercise that combines strength training with cardio, targeting the lower body muscles such as the quads, glutes, and hamstrings. It's ideal for athletes or fitness enthusiasts looking to improve their power, speed, and endurance. Individuals may opt for this exercise to enhance their explosive strength, promote fat burning, and add variety to their workout routine.", + "instructions": [ + "Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest upright and your knees over your toes.", + "Once you're in a deep squat, push through your heels to jump up explosively, swinging the dumbbells upward to shoulder height as you rise.", + "As you land, control your body back into the squat position, absorbing the impact with your legs, and immediately prepare for the next jump.", + "Repeat this process for the desired number of repetitions, maintaining a smooth and controlled rhythm throughout the exercise." + ], + "exerciseTips": [ + "Squat Depth: When you squat down, make sure your thighs are at least parallel to the floor. Avoid the common mistake of not squatting deep enough, as this can limit the effectiveness of the exercise and place undue stress on your knees.", + "Explosive Jump: The key to this exercise is the jumping component. As you rise from the squat, push through your heels and explode upwards, jumping as high as possible. A common mistake is not jumping with enough force, which can limit the exercise's effectiveness in strengthening your lower body and improving your vertical jump.", + "Controlled Landing: Land softly and quietly, absorbing the impact with your legs by bending your knees and returning to the squat position" + ], + "variations": [ + "Dumbbell Overhead Jumping Squat: In this variation, you hold the dumbbells above your head while doing the jumping squat, which engages your upper body more.", + "Dumbbell Split Jump Squat: This involves performing a jumping squat with one leg forward and the other backward, alternating legs with each jump while holding dumbbells.", + "Dumbbell Goblet Jumping Squat: For this variation, you hold a single dumbbell vertically by one end in front of your chest while performing the jumping squat.", + "Dumbbell Lateral Jump Squat: This variation involves jumping sideways from one leg to the other while holding dumbbells, adding a lateral movement to the regular jumping squat." + ], + "relatedExerciseIds": [ + "exr_41n2hhR6eZhJwTPu", + "exr_41n2heWRyN2qqfqY", + "exr_41n2hcxhPAQdo6iB", + "exr_41n2hJPeU1jk4S4P", + "exr_41n2hpshuWLrXiqM", + "exr_41n2hw9ut5pyT1qD", + "exr_41n2hctH4LXyuWze", + "exr_41n2hh7x6utCwfBX", + "exr_41n2hMYVDShzafi1", + "exr_41n2hyiJgFPMzCnv" + ] + }, + { + "exerciseId": "exr_41n2hUKc7JPrtJQj", + "name": "Dip on Floor with Chair", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/nuTgT7bqfw.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/7uO0Z3RQR0.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/nuTgT7bqfw.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/KJrUWEHAz4.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/X3ViZXpHb6.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "TRICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII", + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "LATISSIMUS DORSI", + "ANTERIOR DELTOID", + "LEVATOR SCAPULAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/VH7OsHy/41n2hUKc7JPrtJQj__Dip-on-Floor-with-Chair_Chest_.mp4", + "keywords": [ + "Bodyweight triceps exercise", + "Chair dips workout", + "Upper arm toning exercises", + "Home workout for triceps", + "Chair dip exercise", + "Bodyweight workout for upper arms", + "Triceps strengthening exercises", + "No-equipment triceps workout", + "Dip on floor exercise", + "Home fitness routine for arm muscles" + ], + "overview": "The Dip on Floor with Chair exercise is a highly effective upper body workout that primarily targets the triceps, shoulders, and chest muscles. It's suitable for both beginners and advanced fitness enthusiasts as it can be modified based on individual strength levels. People would want to do this exercise because it not only enhances upper body strength but also improves muscle endurance and promotes better body posture.", + "instructions": [ + "Bend your knees to sit down and place your hands on the edge of the chair, fingers pointing towards your body.", + "Push off your hands and slide your bottom off the chair, lowering your body towards the floor by bending your elbows until they are at about a 90-degree angle.", + "Push your body back up using your arms until they are fully extended, ensuring your hips are close to the chair and your chest is lifted.", + "Repeat this process for your desired number of repetitions, ensuring to maintain proper form throughout the exercise." + ], + "exerciseTips": [ + "Correct Form: Start by sitting on the edge of the chair with your hands next to your hips. Move your hips forward, off the chair, and bend your elbows to lower your body towards the floor. Your elbows should be bent at a 90-degree angle. Keep your back close to the chair to avoid straining your shoulders, which is a common mistake.", + "Engage your Core: It's essential to keep your core engaged throughout the exercise to maintain balance and stability. This also helps to protect your lower back.", + "Controlled Movement: Avoid rushing through the dips. Instead, lower and lift your body in a slow, controlled manner. This is not only safer but also makes the exercise more effective as it engages your muscles throughout the movement.", + "Don't" + ], + "variations": [ + "The Bench Dips: This variation involves using a workout bench instead of a chair, allowing for a deeper dip and increased difficulty.", + "The Single Leg Dips: This variation of the Dip on Floor with Chair involves lifting one leg off the ground during the exercise, adding an additional challenge to the core and quadriceps.", + "The Weighted Dips: This version of the Dip on Floor with Chair involves wearing a weight vest or holding a dumbbell between your legs to add resistance and increase the challenge.", + "The Incline Dips: This variation involves placing your hands on a chair or bench that is on an incline, which changes the angle of the exercise and targets different muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hTzEBhiNd3Q3", + "exr_41n2hdm4hUKXFfmP", + "exr_41n2hkK8hGAcSnW7", + "exr_41n2hPzSsXwreE7i", + "exr_41n2hUzFPApY5zwb", + "exr_41n2hdLfF9dHBLHy", + "exr_41n2hqB4ZJMWpazz", + "exr_41n2hx5zVXJDShQ2", + "exr_41n2hUAZktoK1GLd", + "exr_41n2hGxB1ZfLNwLw" + ] + }, + { + "exerciseId": "exr_41n2hupxPcdnktBC", + "name": "Jumping Jack", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/DCy2U9crCW.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ohUmSZtENp.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/DCy2U9crCW.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/2NSoKIemlw.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/7gUUjypLn4.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "GLUTEUS MEDIUS", + "QUADRICEPS", + "INFRASPINATUS", + "GRACILIS", + "DEEP HIP EXTERNAL ROTATORS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/liwOehn/41n2hupxPcdnktBC__Jumping-Jack-(female)_Cardio.mp4", + "keywords": [ + "Cardio workout at home", + "Bodyweight exercises", + "Jumping Jacks exercise", + "Full body cardio workout", + "Fat burning exercises", + "High intensity interval training", + "No equipment cardio workout", + "Jumping Jacks for weight loss", + "Heart rate boosting exercises", + "Fitness routine with Jumping Jacks" + ], + "overview": "Jumping Jacks are a full-body workout that boosts cardiovascular health, improves flexibility, and enhances muscle strength. They are suitable for individuals of all fitness levels, from beginners to advanced athletes, due to their simplicity and adaptability. People might choose to incorporate Jumping Jacks into their routines due to their potential to burn calories, improve coordination, and enhance overall fitness without requiring any special equipment or gym memberships.", + "instructions": [ + "In one swift motion, jump your feet out to the sides and raise your arms above your head.", + "Quickly reverse the movement, jumping back to your starting position with your feet together and arms at your sides.", + "Repeat this action continuously for a set amount of time or repetitions.", + "Remember to keep your posture straight and maintain a steady rhythm throughout the exercise." + ], + "exerciseTips": [ + "Land Softly: One common mistake is landing too hard on your feet, which can lead to joint injuries. Instead, try to land softly by bending your knees slightly as you land. This can help to absorb some of the impact and protect your joints.", + "Controlled Movements: Avoid flailing your arms and legs wildly. Instead, aim for controlled, deliberate movements. This not only helps prevent injury but also maximizes the effectiveness of the exercise by engaging your muscles more fully.", + "Breathing Technique: Don't hold your breath during the exercise. Instead, try to maintain a steady, rhythmic breathing" + ], + "variations": [ + "The Plank Jack involves assuming a plank position and then jumping your feet in and out, similar to a horizontal jumping jack.", + "The Squat Jack is a combination of a squat and a jumping jack where you perform a squat when you jump your feet out.", + "The Star Jump is a high-intensity variation where you jump up explosively, spreading your arms and legs out like a star in mid-air.", + "The Half Jack is a low-impact variation where you only move one arm and the opposite leg at a time." + ], + "relatedExerciseIds": [ + "exr_41n2hjSjSFsKGny6", + "exr_41n2hqYdxG87hXz1", + "exr_41n2hseabcJgzARi", + "exr_41n2hJTwVPVtaZkZ", + "exr_41n2hLkz5Ea5dNUL", + "exr_41n2hsmqyNfRaYDh", + "exr_41n2hPzt8b1TSLKT", + "exr_41n2hrQWSvSuAntd", + "exr_41n2hnkGdHxJtzAo", + "exr_41n2hpzQNymV32cc" + ] + }, + { + "exerciseId": "exr_41n2huQw1pHKH9cw", + "name": "Front and Back Neck Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/XzZi7caWZE.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/8zwzyv4Zpo.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/XzZi7caWZE.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/rXPmB71MR3.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/dOOc4xM3LS.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "STERNOCLEIDOMASTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wuWvQk5/41n2huQw1pHKH9cw__Front-and-Back-Neck-Stretch_Neck_.mp4", + "keywords": [ + "Body weight neck exercise", + "Front and Back Neck Stretch technique", + "Neck stretching exercises", + "Bodyweight exercises for neck", + "Neck strengthening workouts", + "Neck tension relief exercises", + "Exercises for neck pain", + "Neck flexibility exercises", + "Bodyweight neck stretch", + "Home exercises for neck muscles" + ], + "overview": "The Front and Back Neck Stretch is an effective exercise that helps alleviate tension and improves flexibility in the neck area. It is ideal for individuals who often experience neck stiffness due to prolonged periods of sitting or looking at screens, such as office workers, students, or drivers. Incorporating this stretch into your routine can help prevent neck pain, enhance posture, and promote overall well-being by stimulating blood circulation to your neck and head.", + "instructions": [ + "For the front neck stretch, slowly tilt your head back until you're looking at the ceiling, feeling a stretch in the front part of your neck; hold this position for 15-30 seconds.", + "Gently return your head to the neutral position, looking straight forward.", + "For the back neck stretch, slowly lower your chin towards your chest, feeling a stretch in the back part of your neck; hold this position for 15-30 seconds.", + "Slowly lift your head back to the neutral position, and repeat these steps as needed, ensuring to keep movements smooth and avoid any sudden jerks to prevent injury." + ], + "exerciseTips": [ + "Gentle Movements: When performing the front and back neck stretch, it's important to make slow, gentle movements. Avoid jerking or forcing your neck into uncomfortable positions. This can lead to injury. Instead, move into the stretch until you feel a gentle tension, hold for a few seconds, and then release.", + "Breathe Properly: Breathing is often overlooked during stretching exercises. However, it's essential to breathe deeply and evenly throughout the stretch. This will help to relax the muscles and increase the effectiveness of the stretch.", + "Don't Overstretch: A common mistake is to push past the point of gentle tension in an attempt to increase the stretch. This can lead to strain" + ], + "variations": [ + "The Standing Neck Stretch: This variation can be done while standing, where you gently tilt your head towards your shoulder while keeping your shoulders down and back, to stretch the neck and shoulder muscles.", + "The Lying Neck Stretch: This variation involves lying down on your back, and using a small pillow or rolled-up towel under the neck to provide a gentle stretch.", + "The Neck Rotation Stretch: This variation involves slowly turning your head from one side to the other, which can help stretch the muscles in the neck and upper back.", + "The Neck Extension Stretch: This variation involves gently tilting your head backwards while standing or sitting straight, which can help stretch the front part of your neck." + ], + "relatedExerciseIds": [ + "exr_41n2hi4Yc7g6qnMx", + "exr_41n2hHeGwdX3MP7T", + "exr_41n2hhvS1cDXxkaD", + "exr_41n2hnVmaX1GUzzt", + "exr_41n2hrsTdq3zEwxN", + "exr_41n2hPfqtgjYjJey", + "exr_41n2hZ3UZJmthhkY", + "exr_41n2htYbWJqoeNkk", + "exr_41n2hQjaxAdAVRhd", + "exr_41n2hozyXuCmDTdZ" + ] + }, + { + "exerciseId": "exr_41n2hushK9NGVfyK", + "name": "Handstand Push-Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qzcFGKedZz.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/HWguKEbZw5.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qzcFGKedZz.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/DvqG0v2NHn.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/ZAJXweRMVU.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "LATERAL DELTOID", + "TERES MAJOR", + "PECTORALIS MAJOR STERNAL HEAD", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "SERRATUS ANTERIOR", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/JVFdgRL/41n2hushK9NGVfyK__Handstand-Push-Up_Shoulders_.mp4", + "keywords": [ + "Bodyweight shoulder exercise", + "Handstand push-up workout", + "Shoulder strengthening exercises", + "Bodyweight handstand push-ups", + "Handstand push-up technique", + "Advanced bodyweight exercises", + "Handstand push-up for shoulder muscles", + "Home workout for shoulders", + "No equipment shoulder exercise", + "Inverted push-up workout" + ], + "overview": "The Handstand Push-Up is a challenging exercise that primarily targets the shoulders, arms, and core, while also improving balance and body control. This advanced workout is ideal for those who have a solid fitness foundation and are looking to push their upper body strength to the next level. People might want to perform this exercise to enhance their functional fitness, boost athletic performance, or simply enjoy the thrill of mastering a complex and impressive physical feat.", + "instructions": [ + "Slowly bend your elbows, lowering your body towards the floor in a controlled manner while keeping your core tight and your body straight.", + "Continue to lower yourself until your head lightly touches the ground or as far as your strength allows.", + "Then, push back up by straightening your arms, returning to the starting handstand position, while maintaining a rigid body line.", + "Repeat these steps for the desired number of reps, always ensuring to keep your movements controlled and your form correct." + ], + "exerciseTips": [ + "Master The Basics First: Start with mastering a basic handstand before moving on to the push-up variation. This helps to build the necessary strength and balance. A common mistake is to try the handstand push-up without being comfortable with a regular handstand.", + "Use a Wall for Support: When starting out, use a wall for support. This will help you maintain balance and focus on your form. Slowly ease away from the wall as your strength and confidence increase. Avoid the mistake of trying handstand push-ups without support before you're ready.", + "Maintain Proper Form: Keep your body straight and your head in line with your spine. When lowering yourself, your elbows should not" + ], + "variations": [ + "Kipping Handstand Push-Up: This version incorporates a 'kipping' motion, using momentum from the hips to assist in the upward push.", + "Pike Push-Up: This is a modified version where you keep your feet on the ground and your hips high, simulating the handstand push-up motion.", + "Freestanding Handstand Push-Up: This is a more advanced version where you perform the push-up without any support, relying solely on your strength and balance.", + "Deficit Handstand Push-Up: This variation involves placing your hands on elevated surfaces, increasing the range of motion and difficulty of the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hypeWuYn9CWV", + "exr_41n2hURN2ofY1AJi", + "exr_41n2hTkfLWpc57BQ", + "exr_41n2huuprSiT8a4A", + "exr_41n2hS8mkyrdha9y", + "exr_41n2hiMbbBWZPgEp", + "exr_41n2ha2DB8wuoUiR", + "exr_41n2hHQ28ukYfNsb", + "exr_41n2hwvfzsZywtT4", + "exr_41n2hmccBuP3tU6V" + ] + }, + { + "exerciseId": "exr_41n2hUVNhvcS73Dt", + "name": "Jump Split", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/6nX5znelOT.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/2E0MF1wQFi.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/6nX5znelOT.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/yV35nNrYvd.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/3BWVbwoUCc.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FULL BODY", + "THIGHS", + "HAMSTRINGS", + "QUADRICEPS" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "QUADRICEPS", + "HAMSTRINGS" + ], + "secondaryMuscles": [ + "SARTORIUS", + "GRACILIS", + "ADDUCTOR BREVIS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/2WXA1Ag/41n2hUVNhvcS73Dt__Jump-Split-(female)_Plyometrics_.mp4", + "keywords": [ + "Jump Split workouts", + "Plyometric exercises", + "Bodyweight training", + "High-intensity jump split", + "Lower body plyometric exercises", + "Jump split for agility", + "Bodyweight jump split exercise", + "Plyometric jump split training", + "Leg strengthening jump split", + "Advanced bodyweight exercises" + ], + "overview": "The Jump Split is an intense full-body exercise that primarily targets and strengthens your leg muscles, glutes, and core, while also improving your cardiovascular health and flexibility. This exercise is ideal for athletes, fitness enthusiasts, or anyone looking to enhance their lower body strength and overall fitness. Individuals may want to incorporate Jump Splits into their routine for its ability to boost endurance, promote fat burning, and challenge multiple muscle groups simultaneously.", + "instructions": [ + "Bend your knees slightly and jump up, propelling yourself as high as you can.", + "While in the air, spread your legs apart into a split position, making sure to keep your core engaged and your back straight.", + "As you land, ensure to do so softly on the balls of your feet with your knees slightly bent to absorb the impact.", + "Return to the starting position and repeat the exercise for your desired number of repetitions." + ], + "exerciseTips": [ + "Master the Basics: Before attempting a jump split, you should be able to perform a static split on the ground. This will ensure you have the necessary flexibility and muscle control. Also, practice your jumps separately to build strength and control in your legs.", + "Use Proper Technique: When performing the jump, push off evenly from both feet. As you rise into the air, split your legs evenly to each side. Keep your torso upright and your head facing forward. As you land, absorb the impact by bending your knees slightly and landing softly on the balls of your feet" + ], + "variations": [ + "The Side Split Jump is another variation where the performer jumps and splits their legs sideways, parallel to the ground.", + "The Switch Split Jump is a dynamic move where the performer jumps into the air, splits their legs, and then quickly switches their legs before landing.", + "The Russian Split Jump, also known as the Sissone Jump, involves jumping into the air, performing a split, and then bringing the legs together before landing.", + "The Pike Jump Split is a variation where the performer jumps into the air, extends one leg forward and the other backward in a split, while keeping both legs straight." + ], + "relatedExerciseIds": [ + "exr_41n2hnAGfMhp95LQ", + "exr_41n2hTX5A3W9iQQm", + "exr_41n2hPNkeJc2fRyh", + "exr_41n2hUvsdby53nWr", + "exr_41n2hntzpVH3UTtS", + "exr_41n2hjBTx7RJ67zc", + "exr_41n2hVAZdjT7FcXH", + "exr_41n2hhAq2w5fGN9U", + "exr_41n2hwio5ECAfLuS", + "exr_41n2heJSYEx8Lx7h" + ] + }, + { + "exerciseId": "exr_41n2huXeEFSaqo4G", + "name": "Standing One Arm Circling ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/N6BYyJC1zl.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/z4aaBApX4V.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/N6BYyJC1zl.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/DGw5xRjmOT.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/QSsdfRwO5p.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TRICEPS BRACHII", + "LEVATOR SCAPULAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/4ierLDc/41n2huXeEFSaqo4G__Standing-One-Arm-Circling-(female)_Shoulders.mp4", + "keywords": [ + "One Arm Circling Workout", + "Bodyweight Chest Exercise", + "Shoulder Strengthening Exercise", + "One Arm Circling for Body Toning", + "Bodyweight Exercise for Upper Body", + "Standing One Arm Circle Training", + "Chest and Shoulder Bodyweight Exercise", + "Standing Single Arm Circle Workout", + "Upper Body Strength Exercise", + "Bodyweight Fitness for Chest and Shoulders" + ], + "overview": "Standing One Arm Circling is an effective exercise that enhances shoulder flexibility, improves arm strength, and promotes better posture. It's suitable for individuals of all fitness levels, including those recovering from upper body injuries or looking to diversify their upper body workout routine. People would want to do this exercise because it not only strengthens the muscles but also improves joint mobility, which can enhance overall body coordination and balance.", + "instructions": [ + "Begin to move your arm in small circles, keeping your arm straight and your fingers extended.", + "Gradually increase the size of the circles, ensuring your body remains stationary and only your arm is moving.", + "After a few moments, reverse the direction of the circles.", + "Repeat this exercise with the other arm." + ], + "exerciseTips": [ + "Correct Arm Position: Extend your arm out straight to the side at shoulder height. Make sure your arm is not too high or too low. A common mistake is to let the arm drop down or drift up, which can strain the shoulder.", + "Controlled Movements: Perform the circling motion in a controlled manner. Avoid jerky or rapid movements as they can lead to muscle strain or injury. The key is to focus on the quality of the movement, not the speed.", + "Switch Directions: It's important to switch the direction of the circles halfway through your set to work the shoulder muscles evenly. For instance, if you start with clockwise circles, switch to counterclockwise after a certain number of repetitions.", + "Engage Your Core: While the exercise is primarily for the shoulder, don't forget to" + ], + "variations": [ + "The Weighted One Arm Circling: This variation adds a small weight or resistance band to the exercise to increase the challenge and build strength and endurance.", + "The Two Arms Circling: This variation involves circling both arms at the same time, which can help to improve coordination and balance while also working both sides of the body equally.", + "The One Arm Circling with Leg Lift: This variation adds a leg lift to the exercise, which can help to engage the core and lower body in addition to the upper body.", + "The One Arm Circling with Squat: This variation incorporates a squat into the exercise, which can help to build lower body strength and increase overall calorie burn." + ], + "relatedExerciseIds": [ + "exr_41n2hw4iksLYXESz", + "exr_41n2hUBVSgXaKhau", + "exr_41n2hSq88Ni3KCny", + "exr_41n2hynD9srC1kY7", + "exr_41n2hUhKDUkxTh4E", + "exr_41n2hTYChGwN78Ah", + "exr_41n2hVnfNMgATize", + "exr_41n2hnVUkTqJLuPx", + "exr_41n2hrUhCsCRC2yN", + "exr_41n2hsYtmx1fi2H4" + ] + }, + { + "exerciseId": "exr_41n2hVCJfpAvJcdU", + "name": "Commando Pull-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/tczafQq5N0.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/mX4siBXLVf.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/tczafQq5N0.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/6m3iob3h9U.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/KXqFpU7JPo.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRAPEZIUS LOWER FIBERS", + "TERES MAJOR", + "LATISSIMUS DORSI", + "INFRASPINATUS", + "TRAPEZIUS MIDDLE FIBERS", + "OBLIQUES", + "TERES MINOR" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "POSTERIOR DELTOID", + "BICEPS BRACHII", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/BX8RqYM/41n2hVCJfpAvJcdU__Commando-Pull-up_Back_.mp4", + "keywords": [ + "Commando Pull-up workout", + "Body weight exercises for back", + "Waist strengthening exercises", + "Commando Pull-up technique", + "Bodyweight back workout", + "Commando Pull-up for waist toning", + "Back and waist bodyweight exercises", + "Commando Pull-up form guide", + "How to do Commando Pull-ups", + "Bodyweight exercises for back and waist." + ], + "overview": "The Commando Pull-up is a dynamic exercise that primarily targets the muscles in your back, arms, and shoulders, offering a comprehensive upper body workout. It's suitable for fitness enthusiasts of all levels, from beginners to advanced, as it can be modified to match individual strength and fitness levels. People might choose this exercise for its efficiency in muscle building, its enhancement of grip strength, and the improvement it provides in overall body control and balance.", + "instructions": [ + "Reach up and grip the bar with one hand closer to you and the other further away, in an overhand grip. Your hands should be shoulder-width apart, forming a line across your body.", + "Pull your body up towards the bar while twisting your torso towards the hand that is closer to you. Your aim is to touch your shoulder to the bar.", + "Lower your body back down to the starting position in a controlled manner, ensuring to keep your body straight and not to swing.", + "Repeat the exercise on the other side by switching your hand positions and twisting your torso in the opposite direction." + ], + "exerciseTips": [ + "Warm Up: Before you start your commando pull-ups, make sure to warm up properly. This can include a light cardio session or dynamic stretches to get your muscles ready for the exercise. Jumping straight into commando pull-ups without a warm-up can strain your muscles and lead to injuries.", + "Grip Strength: Commando pull-ups require a good amount of grip strength. If you're struggling with the exercise, it might be because your grip strength needs improvement. Consider incorporating grip strengthening exercises" + ], + "variations": [ + "Chin-Up: The chin-up is a variation where you grip the bar with your palms facing towards you, which works your biceps more intensively.", + "Neutral-Grip Pull-up: In this variation, the palms face each other using parallel bars or a specially designed pull-up bar, focusing more on the brachialis and brachioradialis muscles.", + "Weighted Pull-up: This advanced variation involves strapping additional weight to your body, increasing the challenge and the strength-building potential of the exercise.", + "L-Sit Pull-up: In the L-sit pull-up, you raise your legs parallel to the ground in an L shape while performing the pull-up, which works your core muscles in addition to your upper body." + ], + "relatedExerciseIds": [ + "exr_41n2hv2pS3wontEH", + "exr_41n2hpF1DCVxEQ5m", + "exr_41n2hisuDmnQHqzf", + "exr_41n2hvqD6pJbg78R", + "exr_41n2hvS1T68k6DVD", + "exr_41n2htRw54y28bCK", + "exr_41n2hYsMKoVdsZ1K", + "exr_41n2hoYn3TAMxMn6", + "exr_41n2hP5j5aPAZAvx", + "exr_41n2hvWsgnYJ9tiG" + ] + }, + { + "exerciseId": "exr_41n2hvg2FRT5XMyJ", + "name": "Forearm - Supination - Articulations", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/0oZ5oxBPNq.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/lixV18zZPF.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/0oZ5oxBPNq.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/OBVp5EHvJJ.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/bk0C74i1y3.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "FOREARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "WRIST FLEXORS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/1Ixg9zL/41n2hvg2FRT5XMyJ__Forearm---Supination.mp4", + "keywords": [ + "Bodyweight forearm exercise", + "Supination articulations workout", + "Forearm strengthening", + "Bodyweight supination exercise", + "Forearm muscle building", + "Home forearm workout", + "Forearm supination movements", + "Bodyweight exercises for forearms", + "Articulation exercises for forearm strength", + "Supination workouts for forearm muscles." + ], + "overview": "The Forearm Supination Articulations exercise is a beneficial workout that primarily targets the muscles in the forearm, enhancing strength, flexibility, and range of motion. It is ideal for athletes, particularly those involved in sports that require strong and flexible wrists and forearms like tennis, golf, or climbing. Individuals may want to perform this exercise to improve their performance in these sports, prevent injuries, or rehabilitate from existing forearm or wrist conditions.", + "instructions": [ + "Hold a lightweight dumbbell vertically in your hand with your palm facing towards your body, which is the pronated position.", + "Slowly rotate your forearm outward, turning the palm up, which is the supinated position, while keeping your elbow and upper arm stationary.", + "Hold this position for a few seconds to feel the contraction in your forearm.", + "Slowly return your forearm to the starting position and repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movement: Perform the exercise with controlled movement. Avoid jerky or rapid movements as they can lead to injury. Instead, focus on slow, deliberate rotations of the forearm.", + "Use Appropriate Weight: Start with a light weight and gradually increase as your strength improves. Using a weight that is too heavy can strain your muscles and lead to injury.", + "Avoid Overextension: Common mistake to avoid is overextending the forearm during the exercise. Always keep a slight bend in your elbow to prevent this. Overextension can lead to strain or injury.", + "Consistency is Key: To get the most out of this exercise, consistency is crucial. Make sure to incorporate it into your regular workout routine. It's better" + ], + "variations": [ + "The Radioulnar joint plays a crucial role in the supination of the forearm, allowing for the rotation of the radius over the ulna.", + "The Pronator Teres and Pronator Quadratus muscles are part of the counter-movement to supination, known as pronation, but their actions also contribute to the overall articulation of the forearm.", + "The Supinator muscle, located in the posterior compartment of the forearm, is the primary muscle responsible for the supination movement.", + "The Distal Radioulnar joint, located at the wrist, also plays a role in the supination of the forearm by providing the necessary stability and flexibility." + ], + "relatedExerciseIds": [ + "exr_41n2hSkqnaE2eeJJ", + "exr_41n2hNZgW7k4SxFo", + "exr_41n2hcJCktseD3cG", + "exr_41n2hzQjVRSHrEi1", + "exr_41n2hdwCWondQkPd", + "exr_41n2hvPh79f2vhEk", + "exr_41n2hghAed8WsG73", + "exr_41n2hY9297JLR5Ko", + "exr_41n2hPHutedQpMyh", + "exr_41n2hixjuUx1T1P5" + ] + }, + { + "exerciseId": "exr_41n2hvjrFJ2KjzGm", + "name": "Sit ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/QjeHnOqQNh.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/KjfuDvgbhO.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/QjeHnOqQNh.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/KEMbBAOpIn.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/bqRvmeYqKS.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/MUwIWUq/41n2hvjrFJ2KjzGm__Sit-(wall)_Thighs.mp4", + "keywords": [ + "Bodyweight sit exercise", + "Quadriceps strengthening exercises", + "Thigh workout at home", + "Bodyweight exercises for thighs", + "Sit exercise for quads", + "No-equipment thigh workout", + "Bodyweight quadriceps workout", + "Home exercises for strong thighs", + "Sit exercise for leg muscles", + "Training quadriceps without weights" + ], + "overview": "The Sit exercise is a fundamental training command primarily used for dogs, teaching them discipline, obedience, and focus. It is ideal for pet owners, trainers, and even dogs themselves, aiding in the establishment of a respectful relationship between the pet and the handler. People opt for this exercise as it not only enhances the dog's behavior but also ensures their safety, especially in public places or during specific situations where calmness is required.", + "instructions": [ + "Position your feet flat on the floor, shoulder-width apart, and place your hands on your knees or thighs.", + "Slowly lower your body down, bending at the hips and knees, until you're sitting upright with your back straight and shoulders relaxed.", + "Keep your feet firmly planted on the floor, and ensure your knees are not extending past your toes.", + "Hold this position for a moment, then slowly rise back to a standing position, keeping your back straight and using your legs to lift you. Repeat this process for the desired amount of reps." + ], + "exerciseTips": [ + "Use Your Core: Another common mistake is using the neck or arms to pull yourself up, rather than engaging your core. To avoid this, cross your arms over your chest or place them behind your head without pulling on your neck. Focus on using your abdominal muscles to lift your upper body off the ground.", + "Controlled Movements: Avoid rushing through the sit-ups. Performing the exercise too quickly can lead to improper form and potential injuries. Instead, focus on slow, controlled movements.", + "Breathing: Remember to breathe! Inhale as you lower your body and exhale as you lift. Incorrect breathing can cause unnecessary strain on your body and reduce the effectiveness" + ], + "variations": [ + "Please, make yourself comfortable.", + "Have a rest, please.", + "Feel free to settle down.", + "Kindly park yourself." + ], + "relatedExerciseIds": [ + "exr_41n2homrPqqs8coG", + "exr_41n2hHRszDHarrxK", + "exr_41n2hJsKtjS1phW4", + "exr_41n2hbdZww1thMKz", + "exr_41n2hNjcmNgtPJ1H", + "exr_41n2hQHmRSoUkk9F", + "exr_41n2hmGR8WuVfe1U", + "exr_41n2hpLLs1uU5atr", + "exr_41n2hd78zujKUEWK", + "exr_41n2hvkiECv8grsi" + ] + }, + { + "exerciseId": "exr_41n2hvrsUaWWb9Mk", + "name": "Neck Side Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/qA8j7pcsEc.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/pSQxfSg4YR.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/qA8j7pcsEc.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/3sdkXvRvNu.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/zEGkhGgjcS.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "NECK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LEVATOR SCAPULAE" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/k1V626Z/41n2hvrsUaWWb9Mk__Neck-Side-Stretch_Neck.mp4", + "keywords": [ + "Body weight neck exercises", + "Neck side stretch workout", + "Bodyweight exercises for neck", + "Neck strengthening exercises", + "Neck stretch routine", + "Body weight neck stretch", + "Exercises for neck pain", + "Bodyweight neck side stretch", + "Neck flexibility exercises", + "Home workouts for neck stretch" + ], + "overview": "The Neck Side Stretch is a simple exercise that primarily targets the muscles in your neck, providing relief from tension and enhancing flexibility. It's suitable for everyone, especially those who spend long hours in front of a computer or have poor posture. This exercise is desirable as it can help alleviate neck pain, improve posture, and may even reduce headaches caused by neck tension or stress.", + "instructions": [ + "Slowly tilt your head towards your right shoulder, aiming to touch it with your ear, but stop when you feel a stretch on the left side of your neck.", + "Hold this position for about 15 to 30 seconds, breathing deeply and relaxing into the stretch.", + "Slowly lift your head back to the center, and then repeat the process on the left side, tilting your head towards your left shoulder.", + "Repeat this exercise for 3 to 5 times on each side, making sure not to rush and maintaining a slow, controlled movement throughout." + ], + "exerciseTips": [ + "Gentle Movements: When performing the stretch, ensure you're moving your neck gently and slowly to the side. Avoid any sudden or jerky movements, which can strain your neck muscles and lead to injury.", + "Avoid Overstretching: A common mistake is to force the neck beyond its comfortable range of motion. This can cause discomfort and potential injury. Instead, stretch to the point where you feel a gentle pull, not pain.", + "Use Your Hand for Support: For a deeper stretch, you can gently pull your head towards your shoulder using your hand. However, it's important to avoid pulling too hard. Your hand is there for gentle guidance, not force.", + "Hold and Breathe: Hold each stretch for about" + ], + "variations": [ + "Neck Roll Stretch: This involves slowly tilting your head toward one shoulder, then gently rolling it forward around your chest to your other shoulder in a smooth and controlled movement.", + "Behind the Back Neck Stretch: This version requires you to stand with your feet hip-distance apart, then reach both hands behind your backside, holding onto your left wrist with your right hand, and gently pulling the left arm away and stretching the neck to the right.", + "Lateral Neck Flexion Stretch: This involves standing or sitting upright, then tilting your head to one side, trying to touch your ear to your shoulder until you feel a stretch on the opposite side of your neck.", + "Levator Scapulae Stretch" + ], + "relatedExerciseIds": [ + "exr_41n2hsZWJA1ujZUd", + "exr_41n2huoPG7M1NgeU", + "exr_41n2hxaM21jZxuYk", + "exr_41n2hocrDrfZfVTs", + "exr_41n2hiFfBGEhjtNf", + "exr_41n2hMWiigKK6yGP", + "exr_41n2hjud21vJXgyF", + "exr_41n2hGKtHQFWKVSL", + "exr_41n2hMShowqi2pvv", + "exr_41n2hoNFAgCyup4t" + ] + }, + { + "exerciseId": "exr_41n2hvzxocyjoGgL", + "name": "Standing Leg Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/uA2GpJrwkM.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/BsFRDihyf9.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/uA2GpJrwkM.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/s0hZk4demD.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/p50nkhAzNK.jpg" + }, + "equipments": [ + "BARBELL" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/1cZIjOQ/41n2hvzxocyjoGgL__Barbell-Standing-Leg-Calf-Raise_Calves.mp4", + "keywords": [ + "Barbell Calf Raise", + "Leg Calf Raise with Barbell", + "Strengthening Calves with Barbell", + "Barbell Exercise for Calf Muscles", + "Standing Calf Workout", + "Barbell Calves Training", + "Standing Leg Calf Raise Technique", + "How to do Standing Leg Calf Raise", + "Barbell Workout for Strong Calves", + "Standing Calf Raise with Barbell Exercise." + ], + "overview": "The Standing Leg Calf Raise is a simple yet effective exercise that targets the calf muscles, enhancing lower body strength and improving balance. It's an ideal exercise for individuals of all fitness levels, particularly those looking to build endurance and strength in their lower legs. People may want to incorporate this exercise into their routine for its benefits in boosting athletic performance, aiding in everyday activities, and sculpting well-defined calf muscles.", + "instructions": [ + "Slowly raise your heels off the ground, putting your weight onto the balls of both feet.", + "Ensure your abdominal muscles are engaged and your back is straight as you rise to your tiptoes.", + "Pause for a moment at the top of the movement, feeling the contraction in your calf muscles.", + "Slowly lower your heels back to the ground to complete one repetition, and repeat this process for your desired number of repetitions." + ], + "exerciseTips": [ + "Use Full Range of Motion: One common mistake is not using the full range of motion. Make sure to lower your heels below the level of the step to stretch your calves fully, and then raise your body as high as you can on your toes. This ensures you're working the muscle throughout its entire range.", + "Control Your Movement: Avoid bouncing or using momentum to lift your body. Instead, lift and lower your body in a controlled, steady motion. This will ensure you're effectively working your calf muscles and not relying on momentum to do the work.", + "Keep Your Feet Parallel: Another common mistake is turning the feet outward or inward during the exercise. Keep your feet parallel to each other to ensure that you're working" + ], + "variations": [ + "Seated Calf Raise: This variation is performed while sitting, which targets the muscles in a different way, primarily the soleus muscle.", + "Double-Leg Calf Raise: This variation is performed with both feet on the ground, increasing stability and allowing for more weight to be lifted.", + "Weighted Calf Raise: This variation involves holding dumbbells or using a barbell for added resistance, increasing the challenge and muscle growth.", + "Calf Raise on a Step: This variation is performed on a step or raised platform, which allows for a greater range of motion and more intense workout for the calf muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hTs4q3ihihZs", + "exr_41n2hGLWqqehysyv", + "exr_41n2hwoc6PkW1UJJ", + "exr_41n2hR6VnCK42TPt", + "exr_41n2hzZME76YwkfG", + "exr_41n2hZTDJxhfpezt", + "exr_41n2hmVSYPeTCDkT", + "exr_41n2hpAC555tiNbZ", + "exr_41n2hTjrQ7CGMvzm", + "exr_41n2hT4uwpGbHXEd" + ] + }, + { + "exerciseId": "exr_41n2hw1QspZ6uXoW", + "name": "Side Toe Touching ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/UX1YlRUBIN.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ESQ2boxx8J.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/UX1YlRUBIN.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/v93GaJer4D.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/EQniXj3hL6.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "SARTORIUS" + ], + "secondaryMuscles": [ + "TRANSVERSUS ABDOMINIS", + "ILIOPSOAS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/OeaEspZ/41n2hw1QspZ6uXoW__Side-Two-Front-Toe-Touching-(female).mp4", + "keywords": [ + "Bodyweight exercise for back", + "Side toe touch workout", + "Hips toning exercises", + "Waist slimming workouts", + "Back strengthening exercises", + "Bodyweight exercises for hips", + "Side toe touch for waistline", + "Bodyweight back workout", + "Waist trimming exercises", + "Hips and back bodyweight exercise" + ], + "overview": "Side Toe Touching is an excellent exercise for improving flexibility, enhancing balance, and strengthening the core and lower body muscles. It's suitable for all fitness levels, making it a versatile addition to any workout routine. Individuals may want to incorporate this exercise into their regimen to promote better posture, increase range of mobility, and enhance overall body coordination.", + "instructions": [ + "Bend at your waist to the right side, while keeping your back straight, and try to touch your right hand to your right foot, keeping your left hand raised.", + "Return to the original position slowly and repeat the same movement on the left side, trying to touch your left foot with your left hand while keeping your right hand raised.", + "This completes one repetition. Continue to alternate sides for your desired number of repetitions.", + "Remember to keep your movements controlled and smooth, avoiding any jerky motions to prevent injury." + ], + "exerciseTips": [ + "Warm Up: Before you start the Side Toe Touching exercise, make sure you are properly warmed up. Doing a few minutes of light cardio exercises like jogging in place or jumping jacks can help to increase your heart rate and loosen up your muscles, reducing the risk of injury.", + "Avoid Overstretching: One common mistake to avoid is overstretching. If you can't touch your toes, don't force yourself. Instead, go as far as you comfortably can. Over time, your flexibility will improve.", + "Keep Your" + ], + "variations": [ + "The Seated Side Toe Touch involves sitting on the ground, legs spread wide, and reaching your right hand to touch your left toe, then alternating sides.", + "The Lying Down Side Toe Touch involves lying flat on your back, lifting your right leg and reaching your left hand to touch your right toe, then alternating sides.", + "The Side Plank Toe Touch involves getting into a side plank position, lifting your top leg and reaching your top hand to touch your raised toe.", + "The Jumping Side Toe Touch involves jumping into the air, lifting your right leg to the side and reaching your left hand to touch your right toe, then alternating sides." + ], + "relatedExerciseIds": [ + "exr_41n2hkknYAEEE3tc", + "exr_41n2hMydkzFvswVX", + "exr_41n2hYWXejezzLjv", + "exr_41n2hcCMN6f2LNKG", + "exr_41n2hKZmyYXB2UL4", + "exr_41n2hQeNyCnt3uFh", + "exr_41n2hUJNPAuUdoK7", + "exr_41n2hfnnXz9shkBi", + "exr_41n2hpJxS5VQKtBL", + "exr_41n2hv1Z4GJ9e9Ts" + ] + }, + { + "exerciseId": "exr_41n2hw4iksLYXESz", + "name": "Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/DbYTA0rvWJ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/0cExIsgvAl.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/DbYTA0rvWJ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/IMzO7OmP7M.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/6Q7KB3Nlho.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR CLAVICULAR HEAD", + "ANTERIOR DELTOID" + ], + "secondaryMuscles": [ + "BICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/rgy6mEx/41n2hw4iksLYXESz__Seated-Shoulder-Flexor-Depresor-Retractor-Stretch-Bent-Knee-(female)_Shoulders.mp4", + "keywords": [ + "Body weight shoulder exercise", + "Chest and shoulder stretching", + "Bent knee shoulder stretch", + "Depresor retractor exercise", + "Flexor stretch workout", + "Body weight chest stretch", + "Seated shoulder exercise", + "Shoulder flexor workout", + "Bent knee chest exercise", + "Depresor retractor shoulder stretch." + ], + "overview": "The Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee exercise is a beneficial fitness activity that primarily targets the shoulder and upper back muscles, improving flexibility and reducing muscle tension. It's ideal for individuals who engage in high-intensity workouts, office workers with sedentary jobs, or those who experience frequent shoulder and back discomfort. By incorporating this exercise into their routine, individuals can help correct their posture, alleviate muscle strain, and enhance overall upper body strength and mobility.", + "instructions": [ + "Seated Shoulder Stretch: Sit up straight in a chair. Bring your left arm across your body and hold it with your right arm just above the elbow. Hold for 15-30 seconds, then switch sides.", + "Shoulder Depressor (Scapular Depression): Stand tall with your arms by your sides. Without bending your arms, try to lower your shoulders down towards the ground as far as possible, then raise them up as high as possible.", + "Shoulder Retraction: Stand or sit with your back straight. Pull your shoulders back as if you're trying to make your shoulder blades" + ], + "exerciseTips": [ + "Controlled Movements: Avoid rushing through the movements. Performing the stretch slowly and with control will help to prevent injury and ensure that you are effectively targeting the shoulder muscles.", + "Range of Motion: One common mistake is not using the full range of motion. Aim to stretch your shoulder as far as comfortably possible to maximize the benefits of the exercise. However, avoid forcing the stretch to the point of pain.", + "Regular Breathing: Remember to breathe regularly throughout the exercise. Holding your breath can cause tension in your muscles, which may hinder the effectiveness of the stretch.", + "Frequency: This stretch should be performed regularly for the" + ], + "variations": [ + "The Seated Shoulder Extensor Elevator Protractor Stretch Bent Knee: This variation involves changing the direction of the shoulder movement, focusing on the extensors, elevators, and protractors instead of the flexors, depressors, and retractors.", + "The Seated Shoulder Flexor Depressor Retractor Stretch Straight Knee: This version involves keeping your knee straight instead of bent, which can intensify the stretch and engage different muscles in your legs.", + "The Lying Down Shoulder Flexor Depressor Retractor Stretch Bent Knee: In this variation, you perform the stretch while lying down, which can make it easier for some people and reduce strain on the lower back.", + "The Seated Shoulder Flexor Depressor Retractor Stretch Bent Knee" + ], + "relatedExerciseIds": [ + "exr_41n2huXeEFSaqo4G", + "exr_41n2hUBVSgXaKhau", + "exr_41n2hSq88Ni3KCny", + "exr_41n2hynD9srC1kY7", + "exr_41n2hTYChGwN78Ah", + "exr_41n2hUhKDUkxTh4E", + "exr_41n2hVnfNMgATize", + "exr_41n2hnVUkTqJLuPx", + "exr_41n2hrUhCsCRC2yN", + "exr_41n2hV79fHH3H9ML" + ] + }, + { + "exerciseId": "exr_41n2hw8nSYiaCXW1", + "name": "Sissy Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/PMGm7JcwbQ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/euTpkrVL3S.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/PMGm7JcwbQ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/eyIK3zDlTq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/5UTHk7NHDp.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nFu4fli/41n2hw8nSYiaCXW1__Sissy-Squat-Bodyweight_Thighs_.mp4", + "keywords": [ + "Sissy Squat workout", + "Bodyweight exercise for thighs", + "Quadriceps strengthening exercises", + "Sissy Squat technique", + "How to do Sissy Squats", + "Bodyweight Sissy Squat", + "Sissy Squat for leg muscles", + "Thigh workout at home", + "Quadriceps bodyweight exercise", + "Sissy Squat tutorial" + ], + "overview": "The Sissy Squat is a targeted lower body exercise that primarily enhances quadriceps strength and improves balance and coordination. It is ideal for both beginners and advanced fitness enthusiasts who want to intensify their leg workouts and focus on isolated muscle growth. People may opt for this exercise as it requires minimal equipment, can be performed anywhere, and is highly effective in sculpting the thighs and glutes.", + "instructions": [ + "Begin the movement by pushing your hips back and bending your knees, while simultaneously rising onto the balls of your feet. Keep your back straight and your chest up.", + "Lower your body as far as you can, ideally until your thighs are parallel to the floor, while keeping your heels off the ground. Your body should form a straight line from your head to your knees.", + "Hold the bottom position for a second, then push through the balls of your feet to rise back up to the starting position, keeping your body straight and your core engaged throughout the movement.", + "Repeat the exercise for the desired number of reps. Remember to keep a slow and controlled movement pace throughout the exercise to maximize muscle engagement." + ], + "exerciseTips": [ + "Proper Form: The key to an effective Sissy Squat is maintaining proper form throughout the movement. Stand upright with your feet shoulder-width apart. As you bend your knees to lower your body, lean your torso backwards to maintain balance. Keep your back straight and avoid hunching or arching it excessively as this can lead to back injuries.", + "Controlled Movement: A common mistake is rushing through the exercise or using momentum to complete the movement. Instead, perform each rep slowly and with control. This will engage your muscles more effectively and reduce the risk of injury.", + "Use Assistance if Needed: If you're new to Sissy Squats" + ], + "variations": [ + "Another variation is the Sissy Squat with a resistance band, where you use a resistance band around your knees to increase the challenge.", + "The Sissy Squat with a weight plate is a variation where you hold a weight plate at your chest to add extra resistance.", + "The Sissy Squat with a dumbbell is another variation, where you hold a dumbbell in each hand by your sides while performing the squat.", + "Lastly, there's the Sissy Squat on a hack squat machine, which allows you to perform the exercise with added stability and resistance." + ], + "relatedExerciseIds": [ + "exr_41n2hJ9KRSoMFGrb", + "exr_41n2hRTgE3JxRaN6", + "exr_41n2hXcH1XZdJbix", + "exr_41n2hjxFb8MXLwYd", + "exr_41n2hX3sn3GsBhdy", + "exr_41n2hi65cvkiMfJD", + "exr_41n2hGsDpxPkTvzZ", + "exr_41n2hYsyRQbrN83B", + "exr_41n2hjVjLff7AkAE", + "exr_41n2hNU1ahkC5tnB" + ] + }, + { + "exerciseId": "exr_41n2hW9gDXAJJMmH", + "name": "Downward Facing Dog", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/GpSc5Fff18.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/2We5ZcANLp.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/GpSc5Fff18.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/CP2Tt9eyIk.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/xB4peHLNtr.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "SOLEUS" + ], + "secondaryMuscles": [ + "ERECTOR SPINAE", + "DEEP HIP EXTERNAL ROTATORS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/JlCePwq/41n2hW9gDXAJJMmH__Downward-Facing-Dog_Stretching_.mp4", + "keywords": [ + "Downward Dog exercise", + "Bodyweight workout for upper arms", + "Yoga pose for thighs", + "Downward Facing Dog yoga pose", + "Bodyweight exercise for arms and thighs", + "Yoga for upper body strength", + "Strengthen thighs with Downward Dog", + "Arm toning yoga poses", + "Downward Dog pose for leg muscles", + "Bodyweight training for upper arms and thighs" + ], + "overview": "Downward Facing Dog is a versatile yoga pose that provides numerous benefits including improved flexibility, strength, and circulation. It is suitable for individuals of all fitness levels, from beginners to seasoned yogis. People might want to incorporate this exercise into their routine as it helps to stretch the entire body, relieve stress, and improve digestion, making it an excellent choice for overall health and wellbeing.", + "instructions": [ + "Lift your hips up towards the ceiling, straightening your legs and pushing your heels down towards the floor to form an inverted V shape with your body.", + "Spread your fingers wide on the mat and press down through your palms, keeping your head between your arms and looking towards your knees.", + "Make sure your back is flat, and your weight is evenly distributed between your hands and feet.", + "Hold this position for a few breaths, then gently lower your body back to the starting position." + ], + "exerciseTips": [ + "Correct Foot Position: Your feet should be hip-width apart. Try to press your heels down towards the floor. If you're a beginner or have tight hamstrings, it's okay if your heels don't touch the ground. Avoid walking your feet too close to your hands, as this can put unnecessary strain on your shoulders and neck.", + "Engage Your Core and Legs: This pose is not just about flexibility, but also about strength. Engage your core muscles and quadriceps to lift your hips up and back. This will help to take some pressure off your wrists and shoulders. A common mistake is to let the belly and ribs sag towards the floor, which can put" + ], + "variations": [ + "Dolphin Pose: In this variation, you would place your forearms on the ground instead of your palms, which can help build upper body strength.", + "Three-Legged Downward Dog: Here, you would lift one leg up towards the ceiling while in the pose, which can help improve balance and strength.", + "Downward Dog with Twist: This involves reaching one hand to the opposite ankle or calf, which can help stretch the hamstrings and shoulders.", + "Downward Dog with Bent Knee: This variation involves bending one knee at a time while in the pose, which can help stretch the calf muscles and Achilles tendon." + ], + "relatedExerciseIds": [ + "exr_41n2hNkcJyu8Si76", + "exr_41n2hWpq9pEQWjbh", + "exr_41n2hNdjLdrs6FoF", + "exr_41n2hfrS4yrF7Y3h", + "exr_41n2hqZAAJVarWU5", + "exr_41n2hVxo4tsvf7tk", + "exr_41n2hKAG8svfexEV", + "exr_41n2hNYqsuLXXD5x", + "exr_41n2hKW4hxXEV3FB", + "exr_41n2hdix7oFK5DmH" + ] + }, + { + "exerciseId": "exr_41n2hWbP5uF6PQpU", + "name": "Donkey Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/dFa8KAouxh.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/A4P7o8BcC3.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/dFa8KAouxh.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/bSBHjih6x2.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/O6ocdc9MHQ.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/DhNI9GF/41n2hWbP5uF6PQpU__Donkey-Calf-Raise_Calves.mp4", + "keywords": [ + "Donkey Calf Raise exercise", + "Bodyweight Calf workout", + "Calves strengthening exercises", + "Home workout for calves", + "Donkey raises for calf muscles", + "Bodyweight exercises for strong calves", + "Donkey Calf Raise technique", + "How to do Donkey Calf Raises", + "Improving calf muscles at home", + "Bodyweight Donkey Calf Raise workout." + ], + "overview": "The Donkey Calf Raise is a strength-building exercise primarily targeting the calf muscles, offering increased muscle tone, strength, and improved balance. It's ideal for both beginners and advanced fitness enthusiasts as it can be modified to match individual fitness levels. People would want to do this exercise to enhance their lower body strength, improve athletic performance, and contribute to a well-rounded fitness routine.", + "instructions": [ + "Position your feet shoulder-width apart on the platform, with your toes facing forward and your heels extending off the edge.", + "Slowly lower your heels towards the ground, stretching your calf muscles as much as possible.", + "Then, push through the balls of both feet to raise your body upward, ensuring your knees are kept straight and your abdominal muscles are engaged.", + "Lower your heels back down slowly to the starting position and repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Full Range of Motion: To get the most out of this exercise, it's crucial to use a full range of motion. Lower your heels as far as possible to stretch your calf muscles, and then raise your heels as high as possible to contract them. Avoid the mistake of doing partial reps, which can limit the effectiveness of the exercise.", + "Controlled Movement: Avoid bouncing or using momentum to lift your body. This is a common mistake that can lead to injury and reduce the effectiveness of the exercise. Instead, raise and lower your body in a slow, controlled manner to ensure that your calf muscles are doing the work.", + "Proper Breathing: Don" + ], + "variations": [ + "Standing Calf Raise: This version is done while standing up, often with the help of a calf raise machine or holding dumbbells in your hands.", + "Single Leg Calf Raise: This variation focuses on one leg at a time, either unassisted or with a dumbbell for added resistance.", + "Box Jumps: While not a direct variation, box jumps work the same muscles as the donkey calf raise and can be a dynamic alternative.", + "Farmer's Walk on Toes: This exercise involves carrying heavy weights (like kettlebells or dumbbells) while walking on your toes, which engages the calf muscles similar to donkey calf raises." + ], + "relatedExerciseIds": [ + "exr_41n2hXkrt6Kg5svo", + "exr_41n2hSkc2tRLxVVS", + "exr_41n2hhumxqyAFuTb", + "exr_41n2hzfRXQDaLYJh", + "exr_41n2hSGs9Q3NVGhs", + "exr_41n2hTpEju2BSSFQ", + "exr_41n2hcm5HH6H684G", + "exr_41n2hjzxWNG99jHy", + "exr_41n2hrGTCHaSDz5t", + "exr_41n2ht4WUyNPXZxo" + ] + }, + { + "exerciseId": "exr_41n2hWgAAtQeA3Lh", + "name": "Wide Hand Push up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/PvR5nLWE36.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/k7zhETzhZG.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/PvR5nLWE36.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YLEtES3VZP.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/iF4sGEBATk.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "TRICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/9fAkdU0/41n2hWgAAtQeA3Lh__Wide-Hand-Push-up_Chest.mp4", + "keywords": [ + "Wide Hand Push up workout", + "Body weight chest exercise", + "Wide grip push up training", + "Home workout for chest", + "No equipment chest exercise", + "Bodyweight push up variations", + "Wide stance push up workout", + "Chest strengthening exercises", + "Wide Hand Push up technique", + "Bodyweight exercises for pectoral muscles." + ], + "overview": "The Wide Hand Push Up is a beneficial exercise that targets and strengthens the chest, shoulders, and upper body muscles. This exercise is suitable for individuals at all fitness levels, especially those looking to enhance their upper body strength and endurance. Incorporating Wide Hand Push Ups into your routine can improve muscle definition, boost overall body strength, and enhance functional fitness, making everyday tasks easier.", + "instructions": [ + "Keep your body straight and rigid, from your head to your heels, engaging your core.", + "Lower your body towards the ground, bending your elbows out to the sides until your chest nearly touches the floor.", + "Pause for a moment at the bottom of the movement, ensuring your elbows are at a 90-degree angle.", + "Push your body back up to the starting position, extending your arms fully but without locking your elbows. Repeat the process for the desired number of repetitions." + ], + "exerciseTips": [ + "Maintain Proper Body Alignment: Your body should form a straight line from your head to your heels. This requires engaging your core and glutes to prevent your hips from sagging or lifting too high. A common mistake is to let the lower back drop or the buttocks lift up, both of which can lead to injury.", + "Controlled Movement: When lowering your body, do so in a slow and controlled manner until your chest almost touches the floor. Then, push your body back up to the starting position. Avoid rushing the movement or using momentum to push up, which can reduce the effectiveness of" + ], + "variations": [ + "Incline Push-Up: For this variation, you place your hands on an elevated surface like a bench or step, which targets your lower chest and shoulders.", + "Decline Push-Up: This involves placing your feet on an elevated surface, increasing the difficulty and targeting the upper chest and shoulders.", + "Archer Push-Up: In this variation, you extend one arm out to the side, resembling an archer pulling a bow, which increases the intensity on the other arm.", + "One Arm Push-Up: This is a challenging variation where you perform the push up with only one arm, significantly increasing the strength and balance required." + ], + "relatedExerciseIds": [ + "exr_41n2hNXJadYcfjnd", + "exr_41n2hXXpvbykPY3q", + "exr_41n2hqap5cDijntQ", + "exr_41n2hxyrhMyqxuQd", + "exr_41n2hxzbkoomfKi7", + "exr_41n2hZhRR2KnBSyJ", + "exr_41n2hKRhDs61Yc6i", + "exr_41n2hupUV49WrM5J", + "exr_41n2hd5CNeDNYVyN", + "exr_41n2hpqATXAghbPT" + ] + }, + { + "exerciseId": "exr_41n2hwio5ECAfLuS", + "name": "Right Hook. Boxing", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/NsGBTPFcDo.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/7S6WYwvUTa.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/NsGBTPFcDo.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/L54VVlTlQM.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/b5BKFNSbN8.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS", + "TRICEPS", + "BICEPS" + ], + "exerciseType": "PLYOMETRICS", + "targetMuscles": [ + "INFRASPINATUS", + "TRAPEZIUS UPPER FIBERS", + "SARTORIUS", + "TRICEPS BRACHII" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "TENSOR FASCIAE LATAE", + "TRAPEZIUS MIDDLE FIBERS", + "STERNOCLEIDOMASTOID", + "LEVATOR SCAPULAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nLlnDS5/41n2hwio5ECAfLuS__Boxing-Right-Hook_.mp4", + "keywords": [ + "Boxing workouts", + "Body weight exercises", + "Plyometric training", + "Right Hook technique", + "Boxing for fitness", + "High-intensity boxing exercises", + "Bodyweight boxing drills", + "Plyometrics for boxers", + "Right Hook boxing exercise", + "Strength training with boxing" + ], + "overview": "The Right Hook exercise is a boxing move that offers a full-body workout, targeting the core, arms, and legs while improving coordination and agility. It's ideal for fitness enthusiasts of all levels, including beginners, due to its easy-to-learn yet effective nature. People would want to do this exercise to enhance their physical strength, boost cardiovascular health, and learn a fundamental move in self-defense.", + "instructions": [ + "Keep your fists up near your face for protection, with the right fist (or the one you're going to hook with) slightly behind.", + "Rotate your body to the right while pivoting on your back foot, this will give your punch power.", + "Swing your right fist in a hooking motion towards your target, keeping your elbow bent at a 90-degree angle and your palm facing down.", + "After the punch, quickly pull your right fist back to its original position near your face for protection." + ], + "exerciseTips": [ + "Keep Your Guard Up: Always keep your left hand up to protect your face when you're throwing a right hook. This is a common mistake that can leave you vulnerable to counterattacks. Your non-punching hand should be up and ready to defend at all times.", + "Don't Overreach: A common mistake is trying to land a hook from too far away. It's essential to stay within a range where you can hit your opponent without overextending yourself. Overreaching can throw you off balance, leaving you" + ], + "variations": [ + "Short Right Hook: This punch is thrown at a close range, using a quick, compact motion to deliver a powerful blow.", + "Lead Right Hook: This variation is thrown from the lead hand, which can confuse the opponent as it's not a common technique.", + "Body Right Hook: This punch is aimed at the opponent's body, specifically at the ribs or the liver, to cause maximum damage.", + "Counter Right Hook: This punch is thrown as a counter to an opponent's punch. The boxer uses the opponent's momentum against them to deliver a powerful right hook." + ], + "relatedExerciseIds": [ + "exr_41n2heJSYEx8Lx7h", + "exr_41n2hVAZdjT7FcXH", + "exr_41n2hjBTx7RJ67zc", + "exr_41n2hstsAjQcWpy3", + "exr_41n2hxatMbHYcdpZ", + "exr_41n2hPNkeJc2fRyh", + "exr_41n2hKBisFQEJtzg", + "exr_41n2hdo2vCtq4F3E", + "exr_41n2hqvGNWRCisoP", + "exr_41n2hMJZE7czLEXn" + ] + }, + { + "exerciseId": "exr_41n2hwoc6PkW1UJJ", + "name": "Barbell Standing Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/INNldWkUb2.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/6eC9h6PtXQ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/INNldWkUb2.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/qvzIHUXRHN.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/w7z3x9z7sT.jpg" + }, + "equipments": [ + "BARBELL" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/z7FhmMt/41n2hwoc6PkW1UJJ__Barbell-Standing-Calf-Raise_Calves.mp4", + "keywords": [ + "Barbell Calf Workouts", + "Standing Calf Raise Exercise", + "Calf Muscle Building with Barbell", + "Barbell Exercises for Calves", + "Strengthen Calves with Barbell", + "Barbell Standing Calf Raise Technique", + "How to do Barbell Standing Calf Raises", + "Barbell Workout for Strong Calves", + "Barbell Calf Raise Instructions", + "Standing Barbell Calf Muscle Exercise" + ], + "overview": "The Barbell Standing Calf Raise is a strength training exercise that primarily targets the calf muscles, enhancing lower leg strength, balance, and muscular definition. This exercise is suitable for athletes, fitness enthusiasts, and anyone looking to improve their lower body strength or enhance their physical performance. People may choose to do this exercise to boost their running or jumping ability, improve overall lower body aesthetics, or to support functional movements in daily life.", + "instructions": [ + "Position your feet shoulder-width apart, with your toes pointing straight ahead or slightly outward.", + "Slowly raise your heels off the ground, pushing up onto your toes while keeping your core engaged and your back straight.", + "Hold the position at the top for a moment, squeezing your calf muscles.", + "Slowly lower your heels back down to the ground, returning to the starting position. Repeat the movement for the desired number of reps." + ], + "exerciseTips": [ + "Full Range of Motion: For an effective calf raise, you need to go through the full range of motion. This means rising up on your toes as high as possible and then lowering your heels below the level of the step. Avoid the common mistake of not lowering your heels enough, which can limit the effectiveness of the exercise.", + "Controlled Movements: Avoid rushing through the exercise. The movements should be slow and controlled, both when lifting and lowering the weight. This not only increases muscle engagement but also reduces the risk of injury.", + "Weight Selection: Don't overload the barbell. It's a common mistake to think that more weight will lead to better results. However, using a weight that's too heavy can compromise" + ], + "variations": [ + "Barbell Calf Raise on a Step: This exercise is performed by standing on a step or raised platform, allowing for a greater range of motion during the exercise.", + "Smith Machine Calf Raise: This variation uses the Smith machine for added stability and balance, making it easier to focus on the calf muscles.", + "Barbell Calf Raise with a Pause: This involves pausing at the top of the movement for a few seconds to increase intensity and muscle engagement.", + "Single-Leg Barbell Calf Raise: This variation is performed one leg at a time, helping to address any muscle imbalances." + ], + "relatedExerciseIds": [ + "exr_41n2hR6VnCK42TPt", + "exr_41n2hGLWqqehysyv", + "exr_41n2hzZME76YwkfG", + "exr_41n2hvzxocyjoGgL", + "exr_41n2hTs4q3ihihZs", + "exr_41n2hZTDJxhfpezt", + "exr_41n2hmVSYPeTCDkT", + "exr_41n2hpAC555tiNbZ", + "exr_41n2hTjrQ7CGMvzm", + "exr_41n2hT4uwpGbHXEd" + ] + }, + { + "exerciseId": "exr_41n2hWQVZanCB1d7", + "name": "Circles Arm", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/TrP6PnRn1m.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/6GvPaDFJ7C.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/TrP6PnRn1m.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/erYzSggope.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/sDpdYUG5Cn.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATERAL DELTOID", + "ANTERIOR DELTOID", + "POSTERIOR DELTOID" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/Aqf5TDq/41n2hWQVZanCB1d7__Circles-Arm-(female)_Shoulders.mp4", + "keywords": [ + "Bodyweight shoulder exercise", + "Circle arm workout", + "Arm circles for shoulder strength", + "Bodyweight exercise for shoulders", + "Arm circle training", + "Shoulder targeting bodyweight exercise", + "No-equipment shoulder workout", + "Circles arm shoulder exercise", + "Bodyweight circle arm workout", + "Shoulder strengthening with arm circles" + ], + "overview": "Circles Arm is a simple yet effective exercise that targets the shoulders, biceps, triceps, and back muscles, enhancing upper body strength and flexibility. It's an ideal workout for anyone, from beginners to fitness enthusiasts, due to its non-requirement of any equipment and the ability to modify the intensity. People would want to do this exercise as it improves posture, boosts muscle endurance, and can be easily incorporated into any workout routine.", + "instructions": [ + "Start to slowly make circles with your arms, keeping them straight and maintaining the shoulder height.", + "The direction of the circles can be forward or backward, and the size of the circles can vary from small to large.", + "Continue this movement for about 30 seconds to a minute, depending on your comfort level.", + "Rest and repeat the exercise for the desired number of sets, ensuring to alternate the direction of the circles with each set." + ], + "exerciseTips": [ + "Controlled Movements: Begin to slowly make circles with your arms, first in a forward direction then in a backward direction. The key is to keep your movements controlled and steady. Avoid the common mistake of going too fast or using jerky movements, which can lead to injury.", + "Engage Your Core: While your arms are doing the work, don't forget to engage your core. This will help maintain your balance and posture during the exercise. A common mistake is to focus solely on the arms and forget about the rest of the body.", + "Vary the Size of the Circles: To get the most out of the Circles Arm exercise," + ], + "variations": [ + "The Extended Circles Arm is an adaptation where the arm is fully extended and the circles are performed in a larger motion, targeting not just the shoulder but also the arm muscles.", + "The Weighted Circles Arm variation incorporates weights in the exercise, intensifying the workout and strengthening the arm and shoulder muscles.", + "The Reverse Circles Arm is a variation where the arm circles are performed in a reverse or counter-clockwise direction, offering a different type of challenge and muscle engagement.", + "The Alternating Circles Arm version involves alternating between clockwise and counter-clockwise motions, providing a comprehensive workout for the arm and shoulder muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hbzUW1crhtE3", + "exr_41n2hTbmMB91wpHp", + "exr_41n2hHxWdeEfmaDn", + "exr_41n2huUChD4xaiQb", + "exr_41n2hxyL4jLKhR7r", + "exr_41n2hpV61ojK5Zka", + "exr_41n2hJ5Harig7K7F", + "exr_41n2hJMRS54dX9Rq", + "exr_41n2hLKcEkhgXXyG", + "exr_41n2hs3T9az2xtLA" + ] + }, + { + "exerciseId": "exr_41n2hWVVEwU54UtF", + "name": "Russian Twist", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Z50HKjVbLP.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/o41ULjdTw6.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Z50HKjVbLP.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/ER7nJdilv1.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/6NqN8sKgK7.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "OBLIQUES" + ], + "secondaryMuscles": [ + "ILIOPSOAS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/9l8Wxjc/41n2hWVVEwU54UtF__Russian-Twist_waist.mp4", + "keywords": [ + "Russian Twist workout", + "Bodyweight exercise for waist", + "Waist-targeting exercises", + "Russian Twist bodyweight workout", + "Exercise for slim waist", + "Russian Twist for waist reduction", + "Bodyweight waist exercises", + "Waist toning Russian Twist", + "Russian Twist waist workout", + "Home exercise for waist shaping" + ], + "overview": "The Russian Twist is a core exercise that strengthens and tones your abdominal muscles, obliques, and lower back. It is suitable for individuals at all fitness levels looking to improve their core strength, balance, and overall fitness. People would want to do this exercise not only for its ability to enhance athletic performance but also for its role in promoting better posture and reducing the risk of back injuries.", + "instructions": [ + "Hold your hands in front of you and pull your abs to your spine, then slightly lean back until you feel your abs engaged in a balanced position.", + "Twist your torso to the right, then to the left to complete one rep, moving your hands from one side to the other.", + "Keep your back straight and avoid moving your hips as you twist.", + "Repeat this exercise for the desired amount of repetitions or time duration." + ], + "exerciseTips": [ + "Use Your Abs, Not Your Arms: The Russian Twist is an abdominal exercise, not an arm exercise. While twisting, make sure your abs are doing the work. A common mistake is using your arms to 'swing' the weight or your hands from side to side. Instead, keep your arms steady and let your abs do the twisting.", + "Controlled Movement: Avoid the mistake of rushing through the movement. The key to getting the most out of a Russian Twist is to perform it slowly and with control. This will engage your muscles more effectively and reduce the risk of injury.", + "Keep Your Feet on the Ground: If you're a beginner" + ], + "variations": [ + "Russian Twist with Leg Extension: In this variation, you extend one leg out straight as you twist towards the opposite side, adding an extra challenge for your core and balance.", + "Elevated Russian Twist: This variation is performed by lifting your feet off the ground, increasing the engagement of your lower abs and obliques.", + "Russian Twist with Resistance Band: You can add a resistance band around your feet to increase the difficulty and engage your muscles differently.", + "Half-Ball Russian Twist: This variation involves sitting on a stability ball or Bosu ball to add an element of instability, making your core work harder to keep you balanced." + ], + "relatedExerciseIds": [ + "exr_41n2hahDHNKmhpkU", + "exr_41n2hQWqdz7PZdS1", + "exr_41n2hXFYavoQT6Ls", + "exr_41n2hbAPNirrMWfU", + "exr_41n2hfbAmcXM5F1m", + "exr_41n2hqXdYa37TqS4", + "exr_41n2hWBGxkTjgLfR", + "exr_41n2hfyQaC3eHt4B", + "exr_41n2huzSURVEgdCt", + "exr_41n2hSa9TfevHTap" + ] + }, + { + "exerciseId": "exr_41n2hWxnJoGwbJpa", + "name": "Superman Row with Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/ixufDWekVb.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/k9grycjusQ.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/ixufDWekVb.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/QGDJcr7A8f.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/ynVv4glmw8.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "LATISSIMUS DORSI", + "ERECTOR SPINAE" + ], + "secondaryMuscles": [ + "BICEPS BRACHII", + "TERES MINOR", + "HAMSTRINGS", + "BRACHIORADIALIS", + "TERES MAJOR", + "INFRASPINATUS", + "BRACHIALIS", + "POSTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ZaEtSOT/41n2hWxnJoGwbJpa__Superman-Row-with-Towel_Back.mp4", + "keywords": [ + "Superman Row exercise", + "Bodyweight back exercises", + "Superman Towel Row", + "Home workouts for back", + "Exercises for hips", + "Superman Row technique", + "Bodyweight exercises for Hips", + "Strengthening back with body weight", + "Superman Row without equipment", + "Towel exercises for back and hips" + ], + "overview": "The Superman Row with Towel is a dynamic exercise that targets and strengthens your back, shoulders, and core muscles, providing a full-body workout. It's suitable for individuals at all fitness levels, especially those looking to improve their posture or enhance their upper body strength. People may want to incorporate this exercise into their routine as it not only boosts muscle endurance and flexibility, but also helps in improving body alignment and balance.", + "instructions": [ + "Engage your core and lift your arms, chest, and legs off the ground, keeping your neck in a neutral position, this is your Superman pose.", + "While maintaining this pose, pull the towel towards your chest by bending your elbows and squeezing your shoulder blades together, this is your Row.", + "Extend your arms back out in front of you, still holding the towel, while maintaining your lifted position.", + "Lower your arms, chest, and legs back to the ground to complete one repetition, then repeat the sequence for your desired number of reps." + ], + "exerciseTips": [ + "Avoid Straining Your Neck: A common mistake is straining the neck by looking up or tucking the chin into the chest. To avoid this, try to keep your neck in a neutral position by looking at the floor or slightly ahead.", + "Engage Your Core: Engaging your core is crucial for this exercise. It not only helps to keep your body stable but also protects your lower back. Avoid arching your back excessively as this can lead to lower back pain.", + "Controlled Movements: Perform the exercise" + ], + "variations": [ + "Superman Row on Stability Ball: Perform the Superman Row while balancing your lower body on a stability ball, increasing the challenge to your core and balance.", + "Single Arm Superman Row: Instead of using both arms, perform the exercise one arm at a time to focus on isolating each side of your back.", + "Superman Row with Dumbbells: Replace the towel with dumbbells to add more resistance and increase the intensity of the exercise.", + "Superman Row with a Kettlebell: Swap the towel for a kettlebell, performing the row movement with the kettlebell in your hands to add a different type of resistance to the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hmXnk5q92CKu", + "exr_41n2hu3xFGNZo9i9", + "exr_41n2hh4BfHghrLAa", + "exr_41n2hfmsg2MmZHBT", + "exr_41n2hqPWJGeg7MNK", + "exr_41n2he8kpucz664S", + "exr_41n2hhumxqyAFuTb", + "exr_41n2hSGs9Q3NVGhs", + "exr_41n2hWbP5uF6PQpU", + "exr_41n2hcm5HH6H684G" + ] + }, + { + "exerciseId": "exr_41n2hx6oyEujP1B6", + "name": "Two Legs Reverse Biceps Curl with Towel ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/JxwkNMNgXK.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/EgzDjmD1Tz.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/JxwkNMNgXK.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/Mx9mtVg4cR.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/jVL2ukbeyl.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BICEPS BRACHII" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/UBucvJE/41n2hx6oyEujP1B6__Two-Legs-Reverse-Biceps-Curl-with-Towel-(VERSION-2).mp4", + "keywords": [ + "Bodyweight bicep exercises", + "Towel reverse curl workout", + "Upper arm strengthening exercises", + "No-equipment bicep workouts", + "Two legs bicep curls", + "Bodyweight exercises for upper arms", + "Bicep curl variations", + "Towel bicep curl technique", + "Home workouts for biceps", + "Bodyweight bicep curl with towel." + ], + "overview": "The Two Legs Reverse Biceps Curl with Towel is an innovative strength-training exercise that targets the biceps, forearms, and grip strength. It's an ideal choice for athletes, fitness enthusiasts, or anyone looking to enhance their upper body strength and endurance. Incorporating this exercise into your routine can improve your lifting capabilities, enhance muscle tone, and provide a unique challenge to your regular arm workouts.", + "instructions": [ + "Extend your arms fully in front of you at chest level, making sure the towel is taut between your hands.", + "Slowly curl your arms towards your chest while keeping your elbows stationary, pulling the towel as if you were trying to bend it in half, this will engage your biceps.", + "Hold this position for a few seconds to maximize muscle contraction, then slowly extend your arms back to the starting position.", + "Repeat this movement for the desired amount of repetitions, ensuring to keep the towel taut and your movements controlled throughout the exercise." + ], + "exerciseTips": [ + "Controlled Movement: Avoid using momentum or swinging your arms to lift the towel. Instead, focus on using your biceps to pull the towel towards your chest. This controlled movement will ensure that your muscles are properly engaged, leading to more effective results.", + "Breathing Technique: Proper breathing is crucial for any exercise. Inhale as you lower the towel and exhale as you curl it up. This will help maintain your energy levels and ensure that your muscles receive enough oxygen.", + "Consistent Tension: Keep the towel taut throughout the exercise. This constant resistance will engage your biceps throughout the entire movement," + ], + "variations": [ + "Single Leg Reverse Biceps Curl with Towel: This variation adds a balance challenge by lifting one foot off the ground while performing the curl.", + "Two Legs Reverse Biceps Curl with Dumbbells: Instead of a towel, this variation uses dumbbells to add weight and increase the intensity of the exercise.", + "Two Legs Reverse Biceps Curl with Barbell: This variation uses a barbell instead of a towel, which allows for heavier weights and increased muscle activation.", + "Two Legs Reverse Biceps Curl with Kettlebell: This variation replaces the towel with a kettlebell, which can help improve grip strength and add an extra challenge to the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2htBQBchhJEFn", + "exr_41n2hxqpSU5p6DZv", + "exr_41n2hc2VrB8ofxrW", + "exr_41n2hzAMXkkQQ5T2", + "exr_41n2hXKdB9ktSASg", + "exr_41n2hydnNUJygyFB", + "exr_41n2hjVXxKoYuDdn", + "exr_41n2hnsmztLyuhYf", + "exr_41n2heHYiGDFgyGD", + "exr_41n2hK1AGZocF2Wb" + ] + }, + { + "exerciseId": "exr_41n2hx9wyaRGNyvs", + "name": "Lying Double Legs Hammer Curl with Towel", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Ud1cn07ovG.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/d3LdLqReWe.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Ud1cn07ovG.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/u1XTu49A6a.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/oggvdExTUB.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BRACHIORADIALIS" + ], + "secondaryMuscles": [ + "BICEPS BRACHII", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/YsHpZKk/41n2hx9wyaRGNyvs__Lying-Double-Legs-Hammer-Curl-with-Towel_Upper-Arms.mp4", + "keywords": [ + "Bodyweight Bicep Exercise", + "Double Legs Hammer Curl", + "Towel Workout for Arms", + "Upper Arm Strengthening Exercise", + "Bicep Curl with Towel", + "Home Workout for Biceps", + "Bodyweight Exercise for Upper Arms", + "Lying Double Legs Curl", + "Towel Exercise for Arm Muscles", + "Bicep Curl Bodyweight Exercise" + ], + "overview": "The Lying Double Legs Hammer Curl with Towel is an innovative exercise that targets your biceps, forearms, and core muscles, contributing to improved strength and muscle definition. It is ideal for fitness enthusiasts of all levels, whether beginners or advanced, as it can be easily adjusted to match individual fitness levels. People would want to do this exercise as it not only enhances upper body strength, but also promotes better balance and stability, all without the need for traditional gym equipment.", + "instructions": [ + "Bend your knees and lift both legs off the floor, then loop the towel under your feet, holding one end of the towel in each hand.", + "Keep your elbows close to your body and pull the towel towards your chest, curling your legs up as you do so, similar to a hammer curl with your legs.", + "Pause for a moment at the top of the movement, then slowly lower your legs back down to the starting position, keeping tension in the towel.", + "Repeat this exercise for the desired number of repetitions, ensuring to maintain proper form throughout." + ], + "exerciseTips": [ + "Controlled Movement: When performing the curl, bend your knees and pull them towards your chest using the towel, then slowly extend them back out. The key is to control the movement both when pulling and extending your legs. Avoid rushing the movement or using momentum to swing your legs, as this can lead to injury and reduces the effectiveness of the exercise.", + "Engage Your Core: Keep your abs and glutes engaged throughout the exercise. This will not only help to stabilize your body but also enhances the workout by working your core muscles.", + "Breathing Technique: One common mistake is holding your breath during the exercise. For maximum benefit, breathe out as you pull your knees towards your chest and" + ], + "variations": [ + "Seated Double Legs Hammer Curl with Towel: Instead of lying down, perform the exercise while seated on a bench or chair, which can help target different muscles and improve balance.", + "Single Leg Hammer Curl with Towel: This variation involves performing the exercise with one leg at a time, which can help isolate and focus on individual muscles.", + "Lying Double Legs Hammer Curl with Dumbbells: Instead of using a towel, dumbbells can be used to add more weight and resistance to the exercise.", + "Lying Double Legs Hammer Curl with Ankle Weights: By wearing ankle weights, you can increase the resistance and challenge of the exercise without needing to hold onto anything." + ], + "relatedExerciseIds": [ + "exr_41n2hZhFUtzgC7rr", + "exr_41n2hqjVS3nwBoyr", + "exr_41n2htFvaTrfjDmH", + "exr_41n2hx1R1S1FwekB", + "exr_41n2hda9jbk8Lxa3", + "exr_41n2hiziHx8dMBHe", + "exr_41n2hcNkZZm6p8Y7", + "exr_41n2hvSXvLenPGSK", + "exr_41n2hooPUinUwiha", + "exr_41n2hkmX9cd8AFWj" + ] + }, + { + "exerciseId": "exr_41n2hXfpvSshoXWG", + "name": "Dumbbell Clean and Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/1OBFu6DAxW.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/CMAB5zCuzV.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/1OBFu6DAxW.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/BuT1rwYEwq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/3dQF0XyYTg.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "SHOULDERS", + "BICEPS", + "BACK", + "THIGHS" + ], + "exerciseType": "WEIGHTLIFTING", + "targetMuscles": [ + "BICEPS BRACHII", + "ANTERIOR DELTOID", + "STERNOCLEIDOMASTOID", + "POSTERIOR DELTOID", + "TRICEPS BRACHII", + "RECTUS ABDOMINIS", + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "SOLEUS", + "DEEP HIP EXTERNAL ROTATORS", + "LATERAL DELTOID", + "ERECTOR SPINAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/AiGDWtY/41n2hXfpvSshoXWG__Dumbbell-Clean-and-Press_Weightlifting_.mp4", + "keywords": [ + "Dumbbell Clean and Press workout", + "Weightlifting with Dumbbells", + "Strength training exercises", + "Full body workout with Dumbbells", + "Dumbbell Clean and Press technique", + "Dumbbell exercises for weightlifting", + "Clean and Press dumbbell routine", + "Home weightlifting exercises", + "Dumbbell Clean and Press for muscle gain", + "Intense Dumbbell Clean and Press workout." + ], + "overview": "The Dumbbell Clean and Press is a compound exercise that targets multiple muscle groups including the shoulders, back, hips, glutes, and legs, making it an excellent choice for full-body strength and conditioning. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual fitness levels. People may opt for this workout to boost their power and agility, improve functional fitness for daily tasks, and enhance muscle definition and body composition.", + "instructions": [ + "Bend your knees slightly and using your whole body, lift the dumbbells up to your shoulders in a swift, clean motion, rotating your wrists so that your palms face forward.", + "Once the dumbbells are at shoulder height, press them upward until your arms are fully extended, keeping your core engaged and your back straight.", + "Hold the position for a second, then slowly lower the dumbbells back to your shoulders.", + "Finally, bring the dumbbells back down to your sides in a controlled motion, completing one rep. Repeat this for the desired number of repetitions." + ], + "exerciseTips": [ + "Avoid Using Momentum: Another common mistake is using momentum to lift the weights. This not only reduces the effectiveness of the exercise, but it also increases the risk of injury. Focus on using your muscles to lift the weights, not the momentum of the swing.", + "Right Weight Selection: Choosing the right weight is crucial. If the weight is too heavy, it can lead to improper form and potential injury. Conversely, if it's too light, you" + ], + "variations": [ + "Dumbbell Squat Clean and Press: This variation incorporates a squat into the movement, working the lower body more intensely.", + "Alternating Dumbbell Clean and Press: This variation involves alternating between arms for each repetition, increasing the challenge for coordination and balance.", + "Dumbbell Hang Clean and Press: Instead of lifting the dumbbell from the floor, you start from a 'hanging' position at the knees, which can help to focus on the pulling movement.", + "Dumbbell Power Clean and Press: This variation involves a more explosive, powerful lift, emphasizing the power generation from your hips and legs." + ], + "relatedExerciseIds": [ + "exr_41n2hKjPSgjmy7XX", + "exr_41n2hGdYdZB4Baiu", + "exr_41n2hLeAj9Qe6Ykc", + "exr_41n2hYRbFisKGcoy", + "exr_41n2heWRyN2qqfqY", + "exr_41n2hhR6eZhJwTPu", + "exr_41n2huf7mAC2rhfC", + "exr_41n2hcivjcW3jt3Y", + "exr_41n2hY6zLaPcEsLJ", + "exr_41n2hmarSgQXrsEA" + ] + }, + { + "exerciseId": "exr_41n2hxg75dFGERdp", + "name": "L-Pull-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/DMKexKmHFn.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/sPGg6cjmiG.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/DMKexKmHFn.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/lMFmcLszQ0.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/BnuRzOhgXs.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI", + "POSTERIOR DELTOID" + ], + "secondaryMuscles": [ + "ERECTOR SPINAE", + "LEVATOR SCAPULAE", + "GLUTEUS MEDIUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/XnI6Chh/41n2hxg75dFGERdp__L-Pull-Up_Back_Waist_.mp4", + "keywords": [ + "L-Pull-up workout", + "Bodyweight back exercise", + "L-Pull-up for waist toning", + "Bodyweight exercise for back", + "L-Pull-up training", + "Waist strengthening with L-Pull-up", + "Back workout with body weight", + "L-Pull-up technique", + "L-Pull-up exercise guide", + "Bodyweight L-Pull-up routine" + ], + "overview": "The L-Pull-up is a challenging upper body exercise that enhances overall strength, agility, and endurance, targeting key muscle groups such as the back, arms, shoulders, and core. It's suitable for intermediate to advanced fitness enthusiasts who are looking to significantly boost their upper body strength and muscular definition. Individuals may want to incorporate L-Pull-ups into their routine to improve their pull-up performance, promote better posture, and achieve a more toned and powerful upper body.", + "instructions": [ + "Next, raise your legs parallel to the ground into an L-shape, keeping your legs straight and together; this is your starting position.", + "Using your upper body strength, pull yourself up until your chin is above the bar, while maintaining the L-shape with your legs.", + "Hold this position for a moment, ensuring your core is engaged and your body is in a straight line.", + "Finally, lower yourself back down in a controlled manner to the starting position, keeping your legs in the L-shape throughout the exercise." + ], + "exerciseTips": [ + "Engage Your Core: One common mistake is not engaging the core. The L-Pull-up not only targets your upper body, but also your core. Ensure your abs are tight and engaged throughout the exercise. This will help maintain the L shape and also provide stability.", + "Avoid Using Momentum: Swinging or using momentum to pull yourself up is a common mistake. This can lead to injury and also reduces the effectiveness of the exercise. Instead, focus on using your upper body strength to pull yourself up in a controlled" + ], + "variations": [ + "The Close-Grip Pull-Up: This variation has you grip the bar with your hands closer than shoulder-width apart, which shifts the focus to your biceps and forearms.", + "The Weighted L-Pull-Up: This is a more advanced version where you wear a weight belt or hold a dumbbell between your feet to increase the resistance and challenge your muscles further.", + "The One-Arm L-Pull-Up: This is a highly challenging variation that involves pulling yourself up with just one arm while keeping your legs in the L-position.", + "The Mixed-Grip L-Pull-Up: In this variation, one hand grips the bar overhand and the other underhand. This can help to even out muscle imbalances and add a different challenge to" + ], + "relatedExerciseIds": [ + "exr_41n2hwKSa89xgMjN", + "exr_41n2hyHJ5xqqc4qU", + "exr_41n2hgoatYMR3LFM", + "exr_41n2haPyXetJcL5E", + "exr_41n2hGu2acThJ2NB", + "exr_41n2hu9qvtvbM3tV", + "exr_41n2hHRJwEk592pK", + "exr_41n2hpnZ6oASM662", + "exr_41n2hKDcpPCUGAvU", + "exr_41n2hbXeV2KJ8j2f" + ] + }, + { + "exerciseId": "exr_41n2hxnFMotsXTj3", + "name": "Bench Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/A8OLBqBa26.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/MKspzx3H3T.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/A8OLBqBa26.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/8Pu8u13JuC.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/IptEXIWdjF.jpg" + }, + "equipments": [ + "BARBELL" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "TRICEPS BRACHII", + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/N75Uemp/41n2hxnFMotsXTj3__Barbell-Bench-Press_Chest2_.mp4", + "keywords": [ + "Chest workout with barbell", + "Barbell bench press exercise", + "Strength training for chest", + "Upper body workout with barbell", + "Barbell chest exercises", + "Bench press for chest muscles", + "Building chest muscles with bench press", + "Chest strengthening with barbell", + "Bench press workout routine", + "Barbell exercises for chest muscle growth" + ], + "overview": "The Bench Press is a classic strength training exercise that primarily targets the chest, shoulders, and triceps, contributing to upper body muscle development. It is suitable for anyone, from beginners to professional athletes, looking to improve their upper body strength and muscular endurance. Individuals may want to incorporate bench press into their routine for its effectiveness in enhancing physical performance, promoting bone health, and improving body composition.", + "instructions": [ + "Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing your feet, and lift it off the rack, holding it straight over your chest with your arms fully extended.", + "Slowly lower the barbell down to your chest while keeping your elbows at a 90-degree angle.", + "Once the barbell touches your chest, push it back up to the starting position while keeping your back flat on the bench.", + "Repeat this process for the desired number of repetitions, always maintaining control of the barbell and ensuring your form is correct." + ], + "exerciseTips": [ + "Avoid Arching Your Back: One common mistake is excessively arching the back during the lift. This can lead to lower back injuries. Your lower back should have a natural arch, but it should not be overly exaggerated. Your butt, shoulders, and head should maintain contact with the bench at all times.", + "Controlled Movement: Avoid the temptation to lift the barbell too quickly. A controlled, steady lift is more effective and reduces the risk of injury. Lower the bar to your mid-chest slowly, pause briefly, then push it back up without locking your elbows at the top.", + "Don't Lift Alone:" + ], + "variations": [ + "Decline Bench Press: This variation is performed on a decline bench to target the lower part of the chest.", + "Close-Grip Bench Press: This variation focuses on the triceps and the inner part of the chest by placing the hands closer together on the bar.", + "Dumbbell Bench Press: This variation uses dumbbells instead of a barbell, allowing for a greater range of motion and individual arm movement.", + "Reverse-Grip Bench Press: This variation is performed by flipping your grip so that your palms face towards you, targeting the upper chest and triceps." + ], + "relatedExerciseIds": [ + "exr_41n2hPFTn4fEG8Bx", + "exr_41n2hfGATUH6QYu5", + "exr_41n2hYxxWAwXX57z", + "exr_41n2heKDPVZrnq5Y", + "exr_41n2hM1MEG81baQX", + "exr_41n2hjhUQ3cXvDpe", + "exr_41n2hNpnikEpEu7g", + "exr_41n2htZnfjAfHeum", + "exr_41n2hKxRy59v8iGj", + "exr_41n2hU3GCnWWS86T" + ] + }, + { + "exerciseId": "exr_41n2hxqpSU5p6DZv", + "name": "Biceps Leg Concentration Curl", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/YXSxsv8zit.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/4IzceQy0QK.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/YXSxsv8zit.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/3y1CP2AOsK.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Tugci6SdX4.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BICEPS BRACHII" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/kaolGLQ/41n2hxqpSU5p6DZv__Biceps-Leg-Concentration-Curl_Upper-Arms.mp4", + "keywords": [ + "Biceps Leg Concentration Curl", + "Bodyweight Bicep Exercise", + "Upper Arm Toning Exercise", + "Bodyweight Concentration Curl", + "Leg Bicep Curl", + "Home Workout for Biceps", + "Bicep Strengthening Exercise", + "Bodyweight Upper Arm Exercise", + "No Equipment Bicep Workout", + "Concentration Curl for Biceps" + ], + "overview": "The Biceps Leg Concentration Curl is an effective exercise that targets and strengthens the biceps and forearms, contributing to improved arm definition and muscular endurance. This exercise is ideal for both beginners and advanced fitness enthusiasts as it can be easily modified to match individual strength levels. People may choose to incorporate this exercise into their routine to enhance upper body strength, improve muscle tone, and potentially boost overall athletic performance.", + "instructions": [ + "Position your elbow on the inside of your thigh, close to your knee, with your arm fully extended.", + "Slowly curl the dumbbell up towards your chest, keeping your elbow stable and ensuring the movement is only happening in your forearm.", + "Hold the position for a second, feeling the tension in your biceps.", + "Lower the dumbbell back down to the starting position, making sure to keep the movement controlled. Repeat the exercise for your desired number of repetitions and then switch to the other arm." + ], + "exerciseTips": [ + "Maintain Control: Avoid using momentum to lift the weight. This is a common mistake that can lead to injury and reduces the effectiveness of the exercise. Keep your movements slow and controlled, focusing on the muscle contraction and relaxation.", + "Full Range of Motion: To get the most out of this exercise, ensure you're using a full range of motion. This means lowering the weight all the way down until your arm is fully extended, then curling it back up as far as it will comfortably go.", + "Avoid Elbow Movement: Your elbow should remain stationary throughout the exercise. If your elbow is moving, it" + ], + "variations": [ + "Hammer Curls: In this variation, you hold the dumbbells with palms facing your torso, which targets the brachialis, a muscle that lies underneath the biceps brachii.", + "Preacher Curls: This variation uses a preacher bench to isolate the biceps. You rest your arms on the sloping part of the bench and curl the weight up towards your shoulders.", + "Standing Resistance Band Bicep Curls: For this variation, you step on the center of a resistance band and curl up, providing constant tension on the biceps.", + "Incline Dumbbell Curls: In this variation, you sit on an incline bench and perform dumbbell curls, which increases the range of motion and targets the" + ], + "relatedExerciseIds": [ + "exr_41n2hc2VrB8ofxrW", + "exr_41n2hzAMXkkQQ5T2", + "exr_41n2htBQBchhJEFn", + "exr_41n2hx6oyEujP1B6", + "exr_41n2hXKdB9ktSASg", + "exr_41n2hydnNUJygyFB", + "exr_41n2hjVXxKoYuDdn", + "exr_41n2hPMH1qxsumQn", + "exr_41n2hiL123KPcmn4", + "exr_41n2hk4JPVrcJyX6" + ] + }, + { + "exerciseId": "exr_41n2hXQw5yAbbXL8", + "name": "Front Plank", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/mgFlomC4R9.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/p8QNbCgrci.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/mgFlomC4R9.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/dA9RsnMsYG.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/zT2hoijKGK.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS" + ], + "secondaryMuscles": [ + "QUADRICEPS", + "OBLIQUES", + "TENSOR FASCIAE LATAE", + "SERRATUS ANTERIOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nJZVWqt/41n2hXQw5yAbbXL8__Front-Plank-(female)_Waist_.mp4", + "keywords": [ + "Body weight exercise for waist", + "Front Plank workout", + "Core strengthening exercises", + "Waist toning exercises", + "Bodyweight Plank routine", + "Exercises for a slimmer waist", + "Home workout for waist", + "Front Plank for core strength", + "Waist reduction exercises", + "Belly fat burning exercises" + ], + "overview": "The Front Plank is a highly effective core-strengthening exercise that targets not only the abs but also the back and the hips. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be modified to increase or decrease difficulty. People would want to do the Front Plank because it improves posture, enhances balance, and reduces risk of back and spinal injuries.", + "instructions": [ + "Push your body up onto your forearms and toes, making sure your elbows are directly under your shoulders and your forearms are facing forward.", + "Keep your body in a straight line from your head to your feet, ensuring your back is flat and your hips are not dropping or rising.", + "Engage your core muscles and hold this position for as long as you can, ideally aiming for 30 seconds to 1 minute.", + "Lower your body back to the starting position in a controlled manner and repeat the exercise as desired." + ], + "exerciseTips": [ + "Engage Your Core: The Front Plank is a core exercise, so it's essential to engage your abdominal muscles. Avoid the common mistake of holding your breath during the exercise. Instead, breathe normally and focus on tightening your abs, as if you were bracing for a punch to the stomach.", + "Keep Your Neck and Spine Neutral: Another common mistake is craning your neck upwards or looking down at your feet. This can put unnecessary strain on your neck. Instead, keep your gaze slightly ahead of you on the floor and maintain a neutral neck and spine position.", + "Start Slow and Increase Grad" + ], + "variations": [ + "Plank with Leg Lift: This version adds a leg lift to the traditional plank, challenging your balance and engaging your glutes.", + "Reverse Plank: Instead of facing the floor, you face upwards, supporting yourself on your hands and feet.", + "Plank with Arm Reach: This variation involves reaching one arm at a time out in front of you, engaging your core to keep your body stable.", + "Walking Plank: This dynamic plank variation involves moving your hands and feet out to the side and then back to the center." + ], + "relatedExerciseIds": [ + "exr_41n2hsd2ZnJ12j72", + "exr_41n2hgvre5qwJns1", + "exr_41n2hskeb9dXgBoC", + "exr_41n2hvjqDrr4GLqE", + "exr_41n2hKfVawi5Kgi6", + "exr_41n2hiqSb4t66Pg8", + "exr_41n2hUXCU7qcA4dR", + "exr_41n2hz8D2du9LjpP", + "exr_41n2htkt8b7a3uVb", + "exr_41n2hmzHZMXBWVsF" + ] + }, + { + "exerciseId": "exr_41n2hXszY7TgwKy4", + "name": "Chin-Up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/S7KbaJxkei.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/Y0qKsLfdRT.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/S7KbaJxkei.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/W1cTDgWuBz.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/yQjgEjboG6.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "TRAPEZIUS MIDDLE FIBERS", + "PECTORALIS MAJOR STERNAL HEAD", + "POSTERIOR DELTOID", + "TRAPEZIUS LOWER FIBERS", + "BRACHIALIS", + "BRACHIORADIALIS", + "TERES MAJOR" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/fo9sp6c/41n2hXszY7TgwKy4__Chin-Up_Back_.mp4", + "keywords": [ + "Bodyweight back exercise", + "Chin-Up workout", + "Upper body strength training", + "Home back workout", + "Bodyweight fitness routine", + "Back muscle toning", + "Strength exercises for back", + "Chin-Up technique", + "Back strengthening exercises", + "Bodyweight pull-up workout" + ], + "overview": "The Chin-Up is a highly effective upper body exercise that primarily targets the muscles in your back, shoulders, and arms, contributing to improved strength, posture, and overall muscle definition. It is ideal for fitness enthusiasts of all levels, from beginners to advanced, as it can be modified to match individual strength levels. People might want to incorporate Chin-ups into their fitness routine for its comprehensive muscle engagement, potential for progression, and the convenience of needing minimal equipment.", + "instructions": [ + "Pull your body upwards towards the bar, keeping your elbows close to your body and your core engaged.", + "Continue to pull yourself up until your chin is above the bar, making sure to keep your body straight and not to swing.", + "Hold the position for a second, then slowly lower yourself back down until your arms are fully extended.", + "Repeat the process for the desired number of repetitions, ensuring to maintain proper form throughout." + ], + "exerciseTips": [ + "Avoid Using Momentum: A common mistake is using momentum to pull yourself up. This not only lessens the impact of the exercise on your muscles but also increases the risk of injury. Always perform chin-ups in a controlled manner, focusing on using your muscles to lift and lower your body.", + "Full Range of Motion: To get the most out of the exercise, make sure to fully extend your arms at the bottom and pull yourself up until your chin is above the bar at the top. Half-reps won't engage your muscles to their full potential and can lead to imbalances.", + "Engage Your Core: While the chin-up is primarily a back and biceps exercise, engaging your core can help maintain proper" + ], + "variations": [ + "The Underhand Chin-Up, also known as the reverse grip chin-up, targets the biceps more directly by flipping your palms to face you.", + "The Close-Grip Chin-Up is a variation that puts more emphasis on the biceps and the middle back by using a narrower grip.", + "The Mixed-Grip Chin-Up involves one hand facing towards you and the other away, which helps to balance the load between different muscle groups.", + "The Weighted Chin-Up adds extra resistance to the exercise by attaching a weight to the exerciser, thereby increasing the intensity and muscle-building potential." + ], + "relatedExerciseIds": [ + "exr_41n2hXpgUoUbUi7D", + "exr_41n2hn2SveK61VUX", + "exr_41n2hzexwLLyurTC", + "exr_41n2huvBeMzPBpHt", + "exr_41n2htwahDidrJoX", + "exr_41n2hLLvA4Skj8L5", + "exr_41n2hb7SDWAfTxjo", + "exr_41n2hXEbeBSDgspV", + "exr_41n2hkj9Q3MSnu8U", + "exr_41n2huwCfF44B3Ze" + ] + }, + { + "exerciseId": "exr_41n2hXvPyEyMBgNR", + "name": "Step-up on Chair", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/j89aek3mZu.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/p1UvrRWNlf.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/j89aek3mZu.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/DRoyhortjo.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/EYSFFBPVWG.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "ADDUCTOR MAGNUS", + "GASTROCNEMIUS", + "SOLEUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/NA3C9JZ/41n2hXvPyEyMBgNR__Step-up-on-Chair_Thighs.mp4", + "keywords": [ + "Body weight exercises for thighs", + "Quadriceps strengthening exercises", + "Step-up on Chair workout", + "Thigh toning exercises", + "At-home exercises for quadriceps", + "Body weight workouts for legs", + "Chair exercises for thighs", + "Step-up exercises for leg muscles", + "Quadriceps workout with chair", + "Body weight thigh strengthening exercises" + ], + "overview": "The Step-up on Chair exercise is a highly beneficial lower body workout that targets the quadriceps, glutes, and hamstrings, while also improving balance and coordination. It's suitable for individuals at all fitness levels, from beginners looking to build strength to advanced athletes seeking to enhance their functional fitness. People may want to incorporate this exercise into their routines for its ability to boost cardiovascular health, improve muscle tone, and increase overall body strength, all without the need for any specialized gym equipment.", + "instructions": [ + "Stand tall with your feet hip-width apart, facing the chair.", + "Step up onto the chair with your right foot, pressing down while bringing your left foot to meet your right so you are standing on the chair.", + "Carefully step back down, starting with your right foot, then bringing your left foot down to meet the right, returning to your original standing position.", + "Repeat this movement, alternating the leading foot each time to ensure balanced exercise for both sides of your body." + ], + "exerciseTips": [ + "Proper Form: Step up onto the chair with your right foot, pressing down while bringing your left foot to meet your right so you are standing on the chair. Keep your chest lifted and your back straight. Avoid leaning forward or hunching over as this can lead to back injury.", + "Controlled Movement: Step back down with the right foot, followed by the left so you are back in the starting position. It's crucial to control your movements and not rush the exercise to avoid injury. Common Mistakes to Avoid:", + "Incorrect Foot Placement: Make sure your entire foot is on the chair when you step up. Placing only part of your foot on the" + ], + "variations": [ + "Lateral Step-up: Instead of stepping straight up, you step to the side of the chair, targeting the outer thighs and glutes.", + "Step-up with Dumbbells: Holding a pair of dumbbells while performing the step-up adds extra resistance, making the exercise more challenging.", + "Explosive Step-up: This variation involves a quick, powerful movement to step up onto the chair, increasing the cardio intensity and working on power generation.", + "Reverse Step-up: Instead of stepping up onto the chair, you start on the chair and step down backwards, which emphasizes the eccentric contraction of the muscles." + ], + "relatedExerciseIds": [ + "exr_41n2hKnBXgBN3rD3", + "exr_41n2hpB92SjPqVeM", + "exr_41n2huiWrun35Vo2", + "exr_41n2hzmoz2cs6zE3", + "exr_41n2hHK3NVr6vKap", + "exr_41n2ht9WKDFQhfU3", + "exr_41n2hwDBRXUz4TbC", + "exr_41n2hhgGuzrfT54s", + "exr_41n2hjCiqXL2akUy", + "exr_41n2hK5KgYpwjqHB" + ] + }, + { + "exerciseId": "exr_41n2hxxePSdr5oN1", + "name": "Hip Thrusts", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/MpLOvIJHP1.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/B4TY9pjdEs.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/MpLOvIJHP1.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/wujkvWf8gT.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/9Xttp5F1My.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "QUADRICEPS", + "HAMSTRINGS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/HaateGp/41n2hxxePSdr5oN1__Hip-Thrusts_Hips_.mp4", + "keywords": [ + "Bodyweight hip thrusts", + "Glute exercises", + "Hips workout at home", + "Strengthening hip muscles", + "No-equipment hip exercises", + "Lower body workouts", + "Bodyweight glute bridge", + "Hip thrusts without weights", + "Exercises for stronger hips", + "Home exercises for hip muscles" + ], + "overview": "Hip Thrusts are a powerful exercise primarily targeting the glutes and hamstrings, helping to strengthen and tone these areas for improved athletic performance and aesthetics. This exercise is ideal for anyone looking to enhance lower body strength, from beginners to advanced fitness enthusiasts. Individuals may want to incorporate Hip Thrusts into their routine to improve their running speed, jumping power, or simply to achieve a more toned and sculpted lower body.", + "instructions": [ + "Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.", + "Begin the movement by driving through your feet, extending your hips vertically through the bar, and ensure your weight is supported by your shoulder blades and your feet.", + "Extend as far as possible, then reverse the motion to return to the starting position.", + "Repeat the process for the desired amount of repetitions, ensuring to keep your chin tucked and not to hyperextend your back at the top of the movement." + ], + "exerciseTips": [ + "Avoid Hyperextension: A common mistake is to hyperextend the lower back at the top of the movement. Instead, focus on driving through your heels to lift the barbell, and keep your chin tucked and ribcage down to maintain a neutral spine throughout the exercise.", + "Full Hip Extension: Make sure you're achieving full hip extension. This means your hips should be fully 'open' at the top of the movement. A common mistake is stopping short of this, which reduces the effectiveness of the exercise.", + "Keep Knees Aligned: Your knees should be directly over your feet during the exercise. Avoid letting your knees cave in or push out too far, as this can lead to injury.5" + ], + "variations": [ + "Glute Bridge: This is a slight variation where you keep your back on the ground instead of elevated, focusing more on the glute muscles.", + "Barbell Hip Thrust: This variation includes a barbell placed across your hips to add extra resistance and make the exercise more challenging.", + "Banded Hip Thrust: In this variation, a resistance band is placed around your knees to engage the hip abductors and add an extra challenge to the movement.", + "Feet-Elevated Hip Thrust: This variation involves placing your feet on an elevated surface, increasing the range of motion and intensity of the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hY5TkimXhk1Q", + "exr_41n2hQrDG1H7bDn2", + "exr_41n2hWZd8ienrEZh", + "exr_41n2hn7vMbS4H1Ct", + "exr_41n2hffCpZ9JpGGa", + "exr_41n2hyfK7pP4a2tA", + "exr_41n2hRKCBR4Mb85v", + "exr_41n2hkQ9GoN7qmFo", + "exr_41n2hmbHDHehR8Mb", + "exr_41n2hdZUW6ncZWpk" + ] + }, + { + "exerciseId": "exr_41n2hXXpvbykPY3q", + "name": "Incline Push-up", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/CnQLzYUncF.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/KBwo3Xb0VW.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/CnQLzYUncF.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/NpOXHamL56.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/0e78D5xZAs.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "ANTERIOR DELTOID", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "TRICEPS BRACHII" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/nQSzfrK/41n2hXXpvbykPY3q__Incline-Push-up_Chest.mp4", + "keywords": [ + "Bodyweight chest exercise", + "Incline push-up workout", + "Upper chest bodyweight exercise", + "Incline push-up technique", + "Chest strengthening exercises", + "Home workout for chest", + "No-equipment chest workout", + "Incline push-up form", + "Bodyweight exercise for upper chest", + "Incline push-up benefits" + ], + "overview": "The Incline Push-up is a strength-building exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core and lower body. It's an ideal workout for beginners or those with limited upper body strength, as the incline position reduces the amount of body weight one has to lift. People would want to incorporate this exercise into their routine to build upper body strength, improve posture, and enhance overall body stability.", + "instructions": [ + "Step back and extend your legs so your body forms a straight line from your head to your heels, this is your starting position.", + "Lower your body towards the bench by bending your elbows, keeping your body straight and your elbows close to your body.", + "Push your body back up to the starting position by straightening your arms, ensuring that you maintain a straight body line.", + "Repeat this motion for your desired number of repetitions, making sure to keep your core engaged and your body straight throughout the exercise." + ], + "exerciseTips": [ + "Maintain Body Alignment: One common mistake is sagging of the hips or hiking them up too high. Your body should form a straight line from your head to your heels throughout the entire movement. Engage your core and squeeze your glutes to help maintain this alignment.", + "Controlled Movement: Lower your chest towards the bench by bending your elbows. Keep your elbows close to your body for more triceps engagement, or flare them out to target your chest more. Avoid dropping down too quickly; the lowering phase should be slow and controlled.", + "Full Range of Motion: Push your body away from the bench until your arms are fully extended," + ], + "variations": [ + "The Close Grip Incline Push-Up is another variation where the hands are placed closer together, focusing more on the triceps and inner chest muscles.", + "The Single Leg Incline Push-Up adds a balance challenge to the exercise by lifting one leg off the ground during the push-up.", + "The Incline Plyometric Push-Up involves pushing up explosively from the elevated surface so that your hands leave the surface, adding a cardio and power element to the workout.", + "The Incline Spiderman Push-Up is a more advanced variation where you bring one knee to the elbow on the same side while performing the push-up, engaging the core and obliques." + ], + "relatedExerciseIds": [ + "exr_41n2hqap5cDijntQ", + "exr_41n2hWgAAtQeA3Lh", + "exr_41n2hxyrhMyqxuQd", + "exr_41n2hNXJadYcfjnd", + "exr_41n2hxzbkoomfKi7", + "exr_41n2hZhRR2KnBSyJ", + "exr_41n2hKRhDs61Yc6i", + "exr_41n2hupUV49WrM5J", + "exr_41n2hd5CNeDNYVyN", + "exr_41n2hpqATXAghbPT" + ] + }, + { + "exerciseId": "exr_41n2hXYRxFHnQAD4", + "name": "Stationary Bike Run ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/Eh3snzsyct.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/1I29n3m2XO.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/Eh3snzsyct.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/uVQkOe2fqf.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Iw8IQa9sl1.jpg" + }, + "equipments": [ + "LEVERAGE MACHINE" + ], + "bodyParts": [ + "FULL BODY" + ], + "exerciseType": "CARDIO", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/y9OQ8m1/41n2hXYRxFHnQAD4__Stationary-Bike-Run-(version-4)_Cardio.mp4", + "keywords": [ + "Cardio workout with stationary bike", + "Leverage machine exercises", + "Indoor cycling workout", + "Stationary bike cardio training", + "Exercise bike workout", + "Leverage machine for cardio", + "Cycling fitness exercise", + "Stationary bicycle exercise", + "Indoor bike training", + "Cardiovascular workout with stationary bike" + ], + "overview": "The Stationary Bike Run is a low-impact cardio exercise that offers numerous health benefits such as improved cardiovascular health, strengthened lower body muscles, and boosted endurance. It's an ideal workout for individuals of all fitness levels, including those recovering from injuries due to its low strain on joints. People may want to engage in this exercise as it provides an effective indoor workout option, allows for adjustable resistance to suit personal fitness levels, and can be incorporated into interval training for increased calorie burn.", + "instructions": [ + "Once you're seated, place your feet onto the pedals and hold onto the handles of the bike, maintaining a relaxed grip.", + "Set your desired resistance level on the bike's monitor, starting with a lower level if you're a beginner and gradually increasing the resistance as you get more comfortable.", + "Begin pedaling at a steady pace, keeping your back straight and your abs engaged, ensuring that you are breathing normally.", + "Continue this exercise for a set duration of time or until you've reached your desired distance, then gradually slow down your pedaling to cool down." + ], + "exerciseTips": [ + "Warming Up and Cooling Down: A common mistake is skipping the warm-up and cool-down periods. Start with a 5 to 10-minute warm-up at a slow pace to get your muscles ready for the workout. Similarly, end your session with a cool-down period to help your muscles recover and prevent stiffness.", + "Maintain Proper Form: Keep your back straight and avoid slouching over the handlebars. Engage your core and keep your shoulders relaxed. Don't grip the handlebars too tightly as this can strain your hands and wrists.", + "Pace Yourself: Don't start off too fast." + ], + "variations": [ + "The Recumbent Bike Ride involves a laid-back riding position, which is easier on the back and allows for hands-free exercise.", + "The Spin Bike Interval Training alternates between high-intensity and low-intensity cycling, providing a comprehensive cardio workout.", + "The Indoor Cycling Hill Climb simulates the experience of biking uphill by increasing the resistance level on the stationary bike.", + "The Dual Action Stationary Bike Workout includes both cycling and arm work, using handlebars that move back and forth to engage the upper body." + ], + "relatedExerciseIds": [ + "exr_41n2hkCHzg1AXdkV", + "exr_41n2hLZZAH2F2UkS", + "exr_41n2hg7Ks6v1WNpz", + "exr_41n2hpTMDhTxYkvi", + "exr_41n2hy8VQm1tnxet", + "exr_41n2hpV9zs1vWaB1", + "exr_41n2hrqABsS1frf4", + "exr_41n2hmhb4jD7H8Qk", + "exr_41n2hNueDcEg5STU", + "exr_41n2hGmc5GpNRyY3" + ] + }, + { + "exerciseId": "exr_41n2hy8pKXtzuBh8", + "name": "Elbow Up and Down Dynamic Plank", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/3tZIhVrazy.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/hsQrv95Otv.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/3tZIhVrazy.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/iNY1gpSM57.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/5FET72AgIb.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "RECTUS ABDOMINIS", + "SOLEUS" + ], + "secondaryMuscles": [ + "SERRATUS ANTE", + "DEEP HIP EXTERNAL ROTATORS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/vgSJDES/41n2hy8pKXtzuBh8__Elbow-Up-and-Down-Dynamic-Plank.mp4", + "keywords": [ + "Bodyweight Exercise for Upper Arms", + "Dynamic Plank Variations", + "Elbow Plank Workout", + "Up and Down Plank Exercise", + "Arm Strengthening Exercises", + "Bodyweight Plank Movements", + "Upper Arm Toning Exercises", + "Dynamic Elbow Plank", + "Bodyweight Upper Arm Workouts", + "Elbow Up and Down Plank Routine" + ], + "overview": "The Elbow Up and Down Dynamic Plank is a challenging exercise that targets the core muscles, arms, and shoulders, enhancing overall body strength and stability. It is ideal for intermediate to advanced fitness enthusiasts who seek to intensify their workouts and boost their core strength. Incorporating this exercise into your routine can help improve your balance, posture, and athletic performance, while also boosting your body's calorie-burning potential.", + "instructions": [ + "Push up from the ground one arm at a time into a push-up position, keeping your body as stable and straight as possible.", + "Once you're in the push-up position, lower yourself back down one arm at a time to the original plank position.", + "Ensure that your core is engaged and your back is straight throughout the exercise to maintain proper form.", + "Repeat this movement for a set number of repetitions or for a specific time period, remembering to alternate the arm you start with each time." + ], + "exerciseTips": [ + "Controlled Movements: It's crucial to perform the exercise with slow, controlled movements. Rushing through the movements can lead to improper form and potential injury. When transitioning from your forearms to your hands, make sure to keep your core engaged and your body in a straight line. Avoid swaying or dipping your hips, which is a common mistake.", + "Elbow Alignment: When you push up from your forearms, ensure your elbow aligns directly under your shoulder. This helps to avoid unnecessary strain on your shoulder joints. A common mistake is to place the hands too far forward, causing the elbows to move out of alignment.", + "Breathing: It's" + ], + "variations": [ + "Another variation is the Knee Elbow Up and Down Dynamic Plank, where you start in a plank position but with your knees on the ground, then proceed to lower and raise your body using your elbows.", + "The Single Arm Elbow Up and Down Dynamic Plank is another variation, where you alternate between your left and right arm while performing the exercise, challenging your balance and strength.", + "The Incline Elbow Up and Down Dynamic Plank is a variation where you perform the exercise on an incline, like a bench or step, making it slightly easier and great for beginners.", + "Lastly, the Decline Elbow Up and Down Dynamic Plank is a more advanced variation where you place your feet on an elevated surface, increasing the difficulty and engaging your upper body more." + ], + "relatedExerciseIds": [ + "exr_41n2hnbt5GwwY7gr", + "exr_41n2hfXZgXrogSWM", + "exr_41n2hU3XPwUFSpkC", + "exr_41n2hWKDGK5m1CvK", + "exr_41n2hLbzU4AWXvjB", + "exr_41n2hek6i3exMARx", + "exr_41n2hHUUzCXnAew8", + "exr_41n2hkiuNqBTZgZH", + "exr_41n2hqw5LsDpeE2i", + "exr_41n2hoifHqpb7WK9" + ] + }, + { + "exerciseId": "exr_41n2hY9EdwkdGz9a", + "name": "Dumbbell One Arm Bent-over Row", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/yJd6FeW6VA.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/No6uz9qwDP.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/yJd6FeW6VA.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/EoB6ruIqSq.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/klRZFauSwb.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "BACK" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TERES MINOR", + "INFRASPINATUS", + "TRAPEZIUS MIDDLE FIBERS", + "TRAPEZIUS LOWER FIBERS", + "TERES MAJOR", + "LATISSIMUS DORSI" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "PECTORALIS MAJOR STERNAL HEAD", + "POSTERIOR DELTOID", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/7imWBgZ/41n2hY9EdwkdGz9a__Dumbbell-Bent-over-Row_Back_.mp4", + "keywords": [ + "Dumbbell One Arm Row workout", + "Back exercises with Dumbbell", + "One Arm Bent-over Row routine", + "Strength training for back", + "Dumbbell workouts for back", + "Single arm dumbbell row", + "Bent-over row with dumbbell", + "Back strengthening exercises", + "One hand dumbbell row", + "Upper back workouts with dumbbell" + ], + "overview": "The Dumbbell One Arm Bent-over Row is a strength-building exercise that primarily targets the muscles in your back, shoulders, and arms. It is ideal for individuals at intermediate or advanced fitness levels, aiming to enhance their upper body strength and endurance. People would want to incorporate this exercise into their routine to improve muscle balance, promote better posture, and boost overall athletic performance.", + "instructions": [ + "Bend your knees slightly and lean forward from your waist until your torso is almost parallel to the floor, making sure to keep your back straight.", + "Hold onto the bench with your free hand for support, and let the hand holding the dumbbell hang down from your shoulder.", + "Pull the dumbbell up towards your waist, keeping your elbow close to your body and squeezing your shoulder blades together at the top of the movement.", + "Lower the dumbbell back down in a controlled manner to the starting position, and repeat the exercise for your desired number of reps before switching to the other arm." + ], + "exerciseTips": [ + "Control the Weight: Don't let the weight control you. A common mistake is to use momentum to lift the weight, rather than engaging the muscles. This can lead to poor form and potential injury. Instead, lift the weight in a slow, controlled motion, focusing on the muscle contraction and relaxation.", + "Choose the Right Weight: It's important to choose a weight that is challenging but manageable. A common mistake is to use a weight that is too heavy, which can lead to poor form and potential injury. Start with a lighter weight and gradually increase as your strength improves.", + "" + ], + "variations": [ + "Incline Bench Dumbbell Row: This variation involves using an incline bench to support your body, allowing you to focus more on your back muscles.", + "Renegade Dumbbell Row: In this variation, you start in a high plank position with a dumbbell in each hand and pull one dumbbell up towards your chest, alternating between both arms.", + "Dumbbell One Arm Row with a Twist: This variation involves a rotational movement at the top of the row, which targets the obliques in addition to the back muscles.", + "Supported One Arm Dumbbell Row: In this variation, you use a flat bench to support your body, allowing you to isolate the muscle group and lift heavier weights." + ], + "relatedExerciseIds": [ + "exr_41n2hiLBKmrpdKsd", + "exr_41n2hHdjQpnyNdie", + "exr_41n2hsPQ1MvBiAeC", + "exr_41n2hixLEhS8MrPc", + "exr_41n2hwkEoVniykzD", + "exr_41n2hqFzDdN9RHxG", + "exr_41n2hTq9Bnm7XLMi", + "exr_41n2hcjbvkWFabod", + "exr_41n2hnVcMXti1xdH", + "exr_41n2hntoY9YiYGtV" + ] + }, + { + "exerciseId": "exr_41n2hYAP9oGEZk2P", + "name": "Sumo Squat", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/clrq0UgFbo.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/0uMlXFHs48.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/clrq0UgFbo.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/AXbSgAACat.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/y4jfTopfQN.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "QUADRICEPS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "QUADRICEPS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS", + "ADDUCTOR BREVIS", + "SOLEUS", + "ADDUCTOR MAGNUS", + "ADDUCTOR LONGUS", + "GRACILIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/x17ZdXN/41n2hYAP9oGEZk2P__Sumo-Squat-(male)_Thighs.mp4", + "keywords": [ + "Sumo Squat Exercise", + "Body Weight Sumo Squats", + "Quadriceps Strengthening Exercises", + "Thigh Toning Workouts", + "Sumo Squat for Lower Body", + "Bodyweight Exercise for Thighs", + "Quadriceps Workout at Home", + "Sumo Squat Training", + "Fitness Routine with Sumo Squats", + "Lower Body Exercises with Body Weight." + ], + "overview": "The Sumo Squat is a lower body exercise that primarily targets the glutes, quads, and inner thighs, while also engaging the core and improving balance. This exercise is suitable for both beginners and advanced fitness enthusiasts as it can be modified according to individual strength and flexibility. People would want to do Sumo Squats to build lower body strength, enhance flexibility, improve posture, and potentially reduce the risk of injury in daily activities.", + "instructions": [ + "Lower your body by bending your knees and hips, keeping your back straight and your chest upright, as if you're trying to sit between your legs.", + "Continue to lower yourself until your thighs are parallel to the floor, ensuring your knees are directly above your ankles.", + "Pause for a moment at the bottom of the squat, keeping your core engaged.", + "Push through your heels to return to the starting position, straightening your legs and squeezing your glutes at the top of the movement." + ], + "exerciseTips": [ + "Keep Your Chest Up: One common mistake is leaning too far forward or allowing the back to round. To avoid this, focus on keeping your chest lifted and your spine neutral throughout the exercise. This will also engage your core muscles more effectively.", + "Depth of Squat: In a sumo squat, aim to lower your body until your thighs are parallel to the floor. Going too low (past parallel) can put undue stress on your knees, while not going low enough may not fully engage the muscles.", + "Knee Alignment: Ensure your knees are directly above your ankles when you squat down, not jutting forward over your toes. This will help to prevent knee injuries.", + "Push Through Your Heels: When coming back up to standing position, push" + ], + "variations": [ + "Sumo Squat with Kettlebell: Similar to the dumbbell version, but with a kettlebell, which can help engage your core and upper body more.", + "Sumo Squat with Pulse: In this variation, instead of standing up completely between squats, you stay in the squat and do small up and down movements, which can increase the intensity of the exercise.", + "Sumo Squat Jump: This is a more dynamic version where you jump up from the squat position, which can increase your heart rate and add a cardio element to the exercise.", + "Sumo Squat with Side Leg Lift: After each squat, you lift one leg out to the side, which can help to work your hip abductors and adductors." + ], + "relatedExerciseIds": [ + "exr_41n2hKBbbM11346W", + "exr_41n2heqmnu4Qid2Y", + "exr_41n2hhorA7AhNRVS", + "exr_41n2hbkDGqE1wjj1", + "exr_41n2hwXZCrrEYzav", + "exr_41n2hZP5zQYFm6vF", + "exr_41n2hPQhf3L6Xcke", + "exr_41n2hUfzvjeL4y2H", + "exr_41n2hGimh1Cvj5Yj", + "exr_41n2hddDagv34KfQ" + ] + }, + { + "exerciseId": "exr_41n2hynD9srC1kY7", + "name": "Standing Arms Flinging ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/vRBM4T9Q3P.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/EHNIFaVPRA.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/vRBM4T9Q3P.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/bfvI0xE7gx.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/bQpjTXEQRh.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CHEST", + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "TRICEPS BRACHII" + ], + "secondaryMuscles": [], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/LRN3aa4/41n2hynD9srC1kY7__Standing-Arms-Flinging-(female)_Shoulders.mp4", + "keywords": [ + "Bodyweight Chest Exercise", + "Shoulder Strengthening Workout", + "No Equipment Arm Exercise", + "Home Workout for Chest and Shoulders", + "Bodyweight Arms Flinging", + "Standing Arms Flinging Routine", + "Bodyweight Shoulder Exercise", + "Chest Toning Bodyweight Exercise", + "Standing Arms Flinging Technique", + "Bodyweight Exercise for Upper Body." + ], + "overview": "Standing Arms Flinging is a dynamic, full-body exercise that helps to improve flexibility, coordination, and cardiovascular health. It's ideal for individuals of all fitness levels, particularly those seeking a low-impact workout to warm up muscles or break up sedentary time. People might want to do this exercise because it's simple to perform, doesn't require any equipment, and can be done anywhere, making it a convenient choice for maintaining overall fitness and wellbeing.", + "instructions": [ + "Swiftly swing both arms up above your head, keeping them straight and parallel to each other.", + "Once your arms reach their highest point, quickly swing them back down to your sides.", + "As your arms reach your sides, continue the momentum to swing them behind your body as far as you comfortably can.", + "Return to the starting position and repeat the exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Controlled Movements: Avoid flinging your arms too wildly or rapidly. This is not only ineffective but can also lead to injuries. The flinging motion should be controlled and deliberate. Your arms should swing from your shoulders and not from your elbows.", + "Engage Your Core: Engaging your core will not only help you maintain balance but also enhance the effectiveness of the exercise. It's a common mistake to ignore the core and focus only on the arms. But, remember that the Standing Arms Flinging exercise is a full-body workout.", + "Breathing Technique: Don't hold your breath while performing" + ], + "variations": [ + "The Seated Arms Fling modifies the standing version to make it accessible for those who may have difficulty standing, performed while sitting upright in a chair.", + "The Weighted Arms Fling adds light hand weights to the exercise, increasing resistance and strengthening the arms further.", + "The High-Low Arms Fling involves flinging one arm high and the other low, then swapping, which can help improve coordination as well as arm strength.", + "The Arms Fling with Squat combines the arms fling with a squat, integrating lower body work into the exercise for a full body workout." + ], + "relatedExerciseIds": [ + "exr_41n2hSq88Ni3KCny", + "exr_41n2hUBVSgXaKhau", + "exr_41n2huXeEFSaqo4G", + "exr_41n2hUhKDUkxTh4E", + "exr_41n2hw4iksLYXESz", + "exr_41n2hTYChGwN78Ah", + "exr_41n2hcyCX71iFXv7", + "exr_41n2huM38gVzCfci", + "exr_41n2hiLDudbqxwFR", + "exr_41n2hsYtmx1fi2H4" + ] + }, + { + "exerciseId": "exr_41n2hyNf5GebszTf", + "name": "Dumbbell Rear Delt Fly ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/6Ak3e2G7EC.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/wMOZasduhs.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/6Ak3e2G7EC.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/G77LqEpUEO.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/WHgesY7OwI.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "POSTERIOR DELTOID" + ], + "secondaryMuscles": [ + "INFRASPINATUS", + "TRAPEZIUS LOWER FIBERS", + "TRAPEZIUS MIDDLE FIBERS", + "TERES MINOR", + "LATERAL DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/FlYe7Y5/41n2hyNf5GebszTf__Dumbbell-Rear-Delt-Fly-(female)_Shoulders.mp4", + "keywords": [ + "Dumbbell Rear Delt Fly workout", + "Shoulder strengthening exercises with Dumbbell", + "Dumbbell exercises for shoulder muscles", + "Rear Delt Fly workout routine", + "Dumbbell workouts for deltoids", + "Shoulder muscle building with Dumbbell", + "Dumbbell Rear Delt Fly technique", + "How to do Dumbbell Rear Delt Fly", + "Dumbbell exercise for rear deltoids", + "Strengthening shoulders with Rear Delt Fly" + ], + "overview": "The Dumbbell Rear Delt Fly is a strength training exercise that primarily targets the posterior deltoids, enhancing shoulder stability and upper body strength. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, who are looking to improve their posture, prevent shoulder injuries, and enhance athletic performance. This exercise is particularly beneficial for those seeking to sculpt and tone their upper body, as it also engages the upper back muscles and the trapezius.", + "instructions": [ + "Bend forward at the waist so your chest is leaning forward over your feet. Keep your back straight and let your arms hang straight down, palms facing each other.", + "Keep a slight bend in your elbows and raise your arms out to the sides until they're at shoulder level, like you're spreading your wings. This is the fly part of the exercise.", + "Pause for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.", + "Repeat this movement for your desired number of repetitions, remembering to keep your core engaged and back straight throughout the exercise." + ], + "exerciseTips": [ + "Controlled Movement: Avoid swinging the weights. Instead, lift and lower them in a controlled manner. This not only ensures you're working the right muscles but also reduces the risk of injury. A common mistake is to use momentum to lift the weights, which can lead to ineffective exercise and potential injury.", + "Correct Arm Position: Keep your elbows slightly bent and raise your arms to the sides until they're parallel with the floor. A common mistake is to raise the arms too high or too low, which can lead to shoulder strain.", + "Weight Selection: Choose a weight that allows you to complete the set with good form but is still challenging. If the weight is too heavy, it can lead to poor" + ], + "variations": [ + "Another variation is the Incline Bench Dumbbell Rear Delt Fly, where you lie face down on an incline bench to perform the exercise, providing a different angle of resistance.", + "The Single Arm Dumbbell Rear Delt Fly is another version, allowing you to focus on one arm at a time for better muscle isolation.", + "You could also perform the Standing Bent-Over Dumbbell Rear Delt Fly, where you bend at the waist while standing to perform the exercise, which can engage the lower back muscles as well.", + "Lastly, there is the Lying Flat Bench Dumbbell Rear Delt Fly, where you lie face down on a flat bench, which can help to stabilize the body and focus more on the rear deltoids." + ], + "relatedExerciseIds": [ + "exr_41n2huEoEafB5XZF", + "exr_41n2huKS3d1EBzeF", + "exr_41n2hev4UsJWs6EM", + "exr_41n2hVwDQYz6fa52", + "exr_41n2ho9u9RAC5xvk", + "exr_41n2hj3bmLE8BToS", + "exr_41n2hgZTrNnPzeyZ", + "exr_41n2hfifHWHKpzYB", + "exr_41n2hcE8ej11i913", + "exr_41n2hLsAA5HgqCKT" + ] + }, + { + "exerciseId": "exr_41n2hyWsNxNYWpk3", + "name": "Kneeling Toe Up Hamstring Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/81V8lv3nXo.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/ZByXSHPp4V.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/81V8lv3nXo.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/bF94sZioMe.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/jl14Cx3cNT.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HAMSTRINGS", + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "HAMSTRINGS" + ], + "secondaryMuscles": [ + "SERRATUS ANTE", + "GLUTEUS MAXIMUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wTCQib3/41n2hyWsNxNYWpk3__Kneeling-Toe-Up-Hamstring-Stretch_Thighs_.mp4", + "keywords": [ + "Hamstring Stretch Exercise", + "Body Weight Hamstring Workout", + "Kneeling Toe Up Workout", + "Thigh Strengthening Exercises", + "Body Weight Thigh Workout", + "Hamstrings and Thighs Exercise", + "Kneeling Hamstring Stretch", + "Toe Up Hamstring Stretch", + "Body Weight Exercises for Hamstrings", + "Kneeling Toe Up Stretch for Thighs" + ], + "overview": "The Kneeling Toe Up Hamstring Stretch is an effective exercise that primarily targets the hamstrings, improving flexibility and reducing the risk of injuries. This stretch is ideal for athletes, runners, or anyone who experiences tightness in their hamstrings or lower back. Incorporating this exercise into your routine can enhance your overall performance in physical activities, promote better posture, and aid in relieving lower back pain.", + "instructions": [ + "Slowly extend the front leg straight out in front of you, keeping your foot flat on the ground.", + "Carefully lift the toes of the extended leg towards the ceiling, keeping your heel on the ground, until you feel a stretch in the back of your thigh.", + "Hold this position, ensuring your back is straight and your hips are square, for 20 to 30 seconds to allow the hamstring muscle to stretch.", + "Switch legs and repeat the process." + ], + "exerciseTips": [ + "Correct Positioning: Start by kneeling on one knee with your other foot in front of you, toes pointing upwards. Your front leg should be straight, and your back should be upright. Avoid arching your back or bending your front leg, as these are common mistakes that can lead to injury or reduce the effectiveness of the stretch.", + "Gradual Stretch: Lean forward from your hips, keeping your back straight, until you feel a stretch in the hamstring of your front leg. Don't bounce or force the stretch - this is a common mistake that can cause muscle strain. The stretch should be gradual and controlled.", + "Hold and Breathe: Hold the stretch for at least 15-30" + ], + "variations": [ + "Seated Hamstring Stretch: In this variation, you sit on the ground with your legs extended in front of you, lean forward from the hips, and try to touch your toes, ensuring a good stretch in your hamstrings.", + "Lying Hamstring Stretch with a Strap: For this variation, you lie flat on your back, lift one leg straight up, and use a strap or towel around your foot to gently pull the leg towards you, stretching the hamstring.", + "Hamstring Stretch on a Wall: This variation involves lying on your back near a wall, extending one leg up against the wall while the other remains flat on the ground, and gently pushing your heel into the wall to stretch the hamstring.", + "Downward Dog Yoga Pose: This yoga pose is another variation where" + ], + "relatedExerciseIds": [ + "exr_41n2hsytxrXaATMj", + "exr_41n2hhVh4ZLsU4KZ", + "exr_41n2hokbAK6K3H1z", + "exr_41n2hNXouxfm6FM3", + "exr_41n2hast9sLjzjph", + "exr_41n2hzAHD39b9s8x", + "exr_41n2hPDNx39J5iBU", + "exr_41n2hHi2wYbfYPrc", + "exr_41n2hJoWabf2s1xk", + "exr_41n2hZw4p4pQxemW" + ] + }, + { + "exerciseId": "exr_41n2hYWXejezzLjv", + "name": "Two Front Toe Touching ", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/t87P9KTIH0.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/BYGS4Ukz7U.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/t87P9KTIH0.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/j1vm4b5SxV.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/vOXhJEKMgg.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BACK", + "HIPS", + "WAIST" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "HAMSTRINGS" + ], + "secondaryMuscles": [ + "ERECTOR SPINAE" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/zf50giG/41n2hYWXejezzLjv__Two-Front-Toe-Touching-(female).mp4", + "keywords": [ + "Bodyweight Back Exercise", + "Hip Strengthening Exercise", + "Waist Toning Workout", + "Two Front Toe Touching Exercise", + "Bodyweight Hip Exercise", + "Waist Shaping Workout", + "Back Strengthening Routine", + "Bodyweight Exercise for Hips and Waist", + "Two Front Toe Touching for Back", + "Toe Touching Workout for Hips and Waist" + ], + "overview": "Two Front Toe Touching is a simple yet effective exercise that primarily targets the hamstrings, lower back, and glute muscles, promoting flexibility and strength in these areas. It is suitable for everyone, from beginners to advanced fitness enthusiasts, due to its adjustable intensity and low impact nature. Individuals would want to perform this exercise to improve their overall flexibility, enhance their posture, and reduce the risk of injury in daily activities or workouts.", + "instructions": [ + "Lift your right leg straight out in front of you while keeping your left foot firmly on the ground.", + "As you lift your right leg, bend at the waist and touch your right foot with your left hand, keeping your right hand extended.", + "Return to the initial position and repeat the same movement, this time lifting your left leg and touching it with your right hand.", + "Continue to alternate between right and left for your desired number of repetitions, maintaining a steady rhythm throughout." + ], + "exerciseTips": [ + "Proper Form: Make sure your form is correct. Stand tall with your feet hip-width apart. As you bend forward to touch your toes, keep your back straight and bend from your hips, not your waist. A common mistake is rounding the back, which can lead to strain or injury.", + "Don't Force It: Never force your body to reach your toes if it's not possible initially. It's okay if you can't touch your toes. The goal is to feel a stretch in your hamstrings, not to reach your toes. Over time, as your flexibility improves, you'll be able to reach further.", + "Breathe: Remember to breathe normally throughout the exercise. Holding your breath" + ], + "variations": [ + "The Standing Toe Touch variation requires you to stand upright, bend at the waist, and reach down to touch your toes.", + "The Supine Toe Touch variation involves lying on your back, lifting your legs in the air, and reaching up to touch your toes.", + "The Single-Leg Toe Touch variation has you standing on one leg while lifting the other leg in front of you and reaching to touch your toes.", + "The Cross-Body Toe Touch variation involves standing and lifting one leg across your body, then reaching with the opposite hand to touch your toes." + ], + "relatedExerciseIds": [ + "exr_41n2hMydkzFvswVX", + "exr_41n2hkknYAEEE3tc", + "exr_41n2hw1QspZ6uXoW", + "exr_41n2hcCMN6f2LNKG", + "exr_41n2hQeNyCnt3uFh", + "exr_41n2hKZmyYXB2UL4", + "exr_41n2hfnnXz9shkBi", + "exr_41n2hpJxS5VQKtBL", + "exr_41n2hUJNPAuUdoK7", + "exr_41n2hv1Z4GJ9e9Ts" + ] + }, + { + "exerciseId": "exr_41n2hYXWwoxiUk57", + "name": "Lunge", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/pY88n4Aoim.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/6nhhxUK1tS.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/pY88n4Aoim.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/h07CS35nAL.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/Bk7PPSdtwO.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "HIPS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "QUADRICEPS", + "GLUTEUS MAXIMUS" + ], + "secondaryMuscles": [ + "SOLEUS", + "ADDUCTOR MAGNUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/cmc5ZI6/41n2hYXWwoxiUk57__Lunge-(female)_Hips.mp4", + "keywords": [ + "Bodyweight lunge exercise", + "Hip-targeting workouts", + "Lunge exercise for hips", + "Bodyweight exercises for hip strength", + "Home workout for hips", + "Lunge workout without equipment", + "Bodyweight lunge variations", + "Hips strengthening exercises", + "Bodyweight exercise for hip mobility", + "No-equipment lunge workout" + ], + "overview": "The Lunge is a versatile lower body exercise that targets several muscles, including the quadriceps, hamstrings, glutes, and calves, contributing to improved balance, coordination, and core stability. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be modified to match one's abilities. People would want to do lunges not only to build strength and muscle tone but also to enhance their overall body function and athletic performance.", + "instructions": [ + "Take a big step forward with your right foot, keeping your left foot in place.", + "Lower your body until your right knee forms a 90-degree angle, making sure your right knee is directly above your right ankle and your left knee is hovering just above the floor.", + "Push off your right foot to return to the starting position.", + "Repeat the movement with your left leg, alternating legs for each repetition." + ], + "exerciseTips": [ + "Correct Foot Positioning: When you step forward into a lunge, your front knee should be directly above your ankle, and your other knee should not touch the floor. Make sure your front foot is pointing straight ahead, not turned in or out. A common mistake is to let the front knee extend past the toes, which can lead to knee injuries.", + "Engage Your Core: Keep your core engaged throughout the exercise. This will help maintain your balance, control your movement, and protect your spine. Many people forget to engage their core, which can lead to instability and poor form.", + "Use the Right Range of Motion: Lower your body until your front thigh is parallel to the floor and" + ], + "variations": [ + "Reverse Lunges: Instead of stepping forward, you step backward to get into the lunge position.", + "Side Lunges: This variation involves stepping to the side instead of forward, working the inner and outer thigh muscles more intensely.", + "Jumping Lunges: This is a more advanced variation where you jump to switch legs in the lunge position, increasing the cardiovascular challenge.", + "Curtsy Lunges: This variation involves stepping back and across your body, mimicking a curtsy, which targets the glutes and inner thighs differently." + ], + "relatedExerciseIds": [ + "exr_41n2hSxsNAV8tGS6", + "exr_41n2hVr52Pdb5xfm", + "exr_41n2hwynk5fKcWtA", + "exr_41n2hmFyNK8Wq8m6", + "exr_41n2hecz7mVu22iE", + "exr_41n2hjKgDeHjBysU", + "exr_41n2hhezbCSUmpiz", + "exr_41n2hgq4gt5ZGdo1", + "exr_41n2hsvBxJxH9r2y", + "exr_41n2hzJqm195tCHf" + ] + }, + { + "exerciseId": "exr_41n2hZ7uoN5JnUJY", + "name": "Dumbbell Decline One Arm Hammer Press", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/hxFWa9nXih.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/FynS4Stecr.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/hxFWa9nXih.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/UixuJ9J38l.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/aR00lJdChG.jpg" + }, + "equipments": [ + "DUMBBELL" + ], + "bodyParts": [ + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "PECTORALIS MAJOR STERNAL HEAD" + ], + "secondaryMuscles": [ + "TRICEPS BRACHII", + "PECTORALIS MAJOR CLAVICULAR HEAD", + "ANTERIOR DELTOID" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/ueHqkGp/41n2hZ7uoN5JnUJY__Dumbbell-Decline-One-Arm-Hammer-Press_Upper-Arms_.mp4", + "keywords": [ + "One Arm Dumbbell Press", + "Decline Hammer Press", + "Upper Arms Dumbbell Exercise", + "Single Arm Decline Press", + "Dumbbell Decline Hammer Workout", + "Upper Arms Strength Training", + "One Arm Dumbbell Workout", + "Hammer Press Arm Exercise", + "Decline Dumbbell Press for Arms", + "Single Arm Hammer Press Exercise" + ], + "overview": "The Dumbbell Decline One Arm Hammer Press is a strength-building exercise targeting the chest, shoulders, and triceps, with a special emphasis on the lower pectoral muscles. This exercise is suitable for individuals at intermediate to advanced fitness levels, seeking to enhance muscle definition, strength, and stability. By focusing on one arm at a time, it promotes muscle balance, encourages greater range of motion, and provides a unique challenge to the upper body, making it a desirable addition to any workout routine.", + "instructions": [ + "Hold a dumbbell in one hand with a neutral grip (palms facing inward), at chest level, fully extending your arm upward to prepare for the press.", + "Slowly lower the dumbbell towards your chest, keeping your elbow close to your body and ensuring that your wrist stays straight.", + "Once the dumbbell is near your chest, push it back up to the starting position, fully extending your arm but not locking your elbow.", + "Repeat this movement for the desired number of repetitions before switching to the other arm." + ], + "exerciseTips": [ + "Controlled Movement: This exercise involves lowering the dumbbell until your elbow is at a 90-degree angle, then pressing it back up to the starting position. It's important to perform this motion in a slow, controlled manner. Avoid the temptation to use momentum or to perform the exercise too quickly, as this can lead to poor form and potential injury.", + "Use Appropriate Weight: Using a weight that's too heavy can compromise your form and increase your risk of injury. Start with a lighter weight and gradually increase as you get stronger. The last couple of reps should feel challenging, but you should still be able to maintain good form.", + "Avoid Locking Your Elbows: When pressing the dumbbell" + ], + "variations": [ + "Dumbbell Flat One Arm Hammer Press: In this version, the exercise is performed on a flat bench, focusing on the middle pectoral muscles.", + "Dumbbell Decline One Arm Hammer Press with Rotation: This variation involves adding a rotation at the top of the movement, which helps to engage the muscles in a different way.", + "Dumbbell Decline One Arm Hammer Press with Resistance Band: This variation incorporates a resistance band to increase the difficulty of the exercise and further challenge the muscles.", + "Dumbbell Decline One Arm Hammer Press on Stability Ball: In this variation, the exercise is performed on a stability ball instead of a bench, which engages the core muscles and improves balance and stability." + ], + "relatedExerciseIds": [ + "exr_41n2hba1jB58A7ns", + "exr_41n2haNJ3NA8yCE2", + "exr_41n2hW8KcsJKyQ3y", + "exr_41n2hXkHMALCvi5v", + "exr_41n2hGXk1QDZierU", + "exr_41n2hrd1VZUXbQJG", + "exr_41n2hsVHu7B1MTdr", + "exr_41n2hkqhvF25q7bJ", + "exr_41n2hpVmahxjaKo9", + "exr_41n2hJHaVdsxZhiJ" + ] + }, + { + "exerciseId": "exr_41n2hzAMXkkQQ5T2", + "name": "Inverted Chin Curl with Bent Knee between Chairs", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/bQqmNEEdBJ.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/IhadTeiAtb.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/bQqmNEEdBJ.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/o1maaitMwk.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/bKRidhmXZS.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "BICEPS", + "UPPER ARMS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "BICEPS BRACHII" + ], + "secondaryMuscles": [ + "BRACHIORADIALIS", + "BRACHIALIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/mamUGZp/41n2hzAMXkkQQ5T2__Inverted-Chin-Curl-with-Bent-Knee-between-Chairs_Upper-Arms.mp4", + "keywords": [ + "Bodyweight Bicep Exercise", + "Inverted Chin Curl Workout", + "Bent Knee Bodyweight Exercise", + "Upper Arm Bodyweight Training", + "Chair Bicep Exercise", + "Inverted Chin Curl with Bent Knee Technique", + "Bodyweight Upper Arm Workout", + "Home Bicep Exercise", + "Chair-Based Upper Arm Workout", + "Inverted Chin Curl Bodyweight Exercise" + ], + "overview": "The Inverted Chin Curl with Bent Knee between Chairs is a dynamic exercise that targets the upper body, specifically strengthening the arms, shoulders, and core muscles. It is ideal for fitness enthusiasts of all levels who are looking to improve their upper body strength and stability. People may want to perform this exercise as it not only enhances muscle tone and posture, but also increases functional fitness, making daily activities easier to perform.", + "instructions": [ + "Sit down on the floor between the chairs and place your hands on the seat edges, fingers pointing towards your feet, and bend your knees so that your feet are flat on the floor.", + "Push down on the chairs and lift your body off the ground, keeping your elbows bent and your shoulders down, away from your ears.", + "Slowly lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your back straight and your core engaged.", + "Push yourself back up to the starting position by straightening your arms, ensuring to keep your body straight and your core engaged throughout the movement. Repeat this exercise for the desired number of repetitions." + ], + "exerciseTips": [ + "Engage Your Core: Before you start the curl, engage your core muscles. This not only helps to protect your lower back but also ensures that the focus of the exercise remains on your upper body. A common mistake is to neglect the core and rely on momentum to lift the body, which can lead to injuries and less effective workouts.", + "Controlled Movements: Ensure that your movements are slow and controlled. Avoid the common mistake of jerking or using momentum to lift your body. Instead, use your arm and shoulder strength to pull your chin over the chairs. Lower yourself back down with the same controlled motion." + ], + "variations": [ + "Inverted Chin Curl with Ankle Weights between Chairs: In this variation, you would wear ankle weights to add more resistance to the exercise, thereby increasing the challenge and intensity.", + "Inverted Chin Curl with Resistance Bands between Chairs: For this variation, you would use resistance bands around your feet or knees to add an extra layer of challenge to the exercise, working your muscles harder.", + "Single Leg Inverted Chin Curl between Chairs: In this version, you perform the exercise with one leg lifted off the ground, increasing the difficulty and engaging your core and leg muscles more.", + "Inverted Chin Curl with Stability Ball between Chairs: This variation involves placing a stability ball between your knees or ankles, which helps to engage your inner thigh muscles and increases the overall challenge of the exercise." + ], + "relatedExerciseIds": [ + "exr_41n2hc2VrB8ofxrW", + "exr_41n2hxqpSU5p6DZv", + "exr_41n2htBQBchhJEFn", + "exr_41n2hx6oyEujP1B6", + "exr_41n2hXKdB9ktSASg", + "exr_41n2hydnNUJygyFB", + "exr_41n2hjVXxKoYuDdn", + "exr_41n2hPMH1qxsumQn", + "exr_41n2hiL123KPcmn4", + "exr_41n2hk4JPVrcJyX6" + ] + }, + { + "exerciseId": "exr_41n2hZqkvM55qJve", + "name": "Shoulder Stretch Behind the Back", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/wlBqBIBrCS.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/fuIS6KugZq.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/wlBqBIBrCS.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/YC3ItXYQuU.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/wvunqGwM55.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "SHOULDERS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "POSTERIOR DELTOID" + ], + "secondaryMuscles": [ + "TRAPEZIUS LOWER FIBERS", + "TERES MAJOR", + "LATISSIMUS DORSI", + "TRICEPS BRACHII", + "INFRASPINATUS", + "TERES MINOR", + "TRAPEZIUS MIDDLE FIBERS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/M5oc4Uj/41n2hZqkvM55qJve__Shoulder-Stretch-Behind-the-Back_Shoulders.mp4", + "keywords": [ + "Body weight shoulder stretch", + "Behind the back shoulder exercise", + "Shoulder stretching workout", + "Bodyweight exercise for shoulders", + "Shoulder flexibility exercise", + "Home workout for shoulder stretch", + "No equipment shoulder exercise", + "Shoulder stretch without weights", + "Improving shoulder mobility", + "Exercise for tight shoulders" + ], + "overview": "The Shoulder Stretch Behind the Back is a simple yet effective exercise...", + "instructions": [ + "Extend one arm out straight, then bend it at the elbow and reach it behind your head and down your back as far as you can.", + "With your other arm, reach behind your back and try to grab the fingers of your extended arm.", + "Once you've clasped your fingers, gently pull the top arm downwards to deepen the stretch, holding for 15-30 seconds.", + "Release the stretch, switch arms, and repeat the process." + ], + "exerciseTips": [ + "Don't Force the Stretch", + "Keep Your Shoulders Down", + "Control Your Breathing", + "Symmetry is Important" + ], + "variations": [ + "The Seated Shoulder Stretch", + "The Lying Down Shoulder Stretch", + "The Wall Shoulder Stretch", + "The Towel Shoulder Stretch" + ], + "relatedExerciseIds": [ + "exr_41n2hpFf828QCKMn", + "exr_41n2hRNoQajQw6k6", + "exr_41n2hZYDSorE8LWJ", + "exr_41n2hWHVUDVV6Q1Z", + "exr_41n2hnzPWWhoALKc", + "exr_41n2hYvUD5PXmHTY", + "exr_41n2hoT98xzGkqyV", + "exr_41n2hxnTiPSBFNmm", + "exr_41n2hikgVe3QaZfK", + "exr_41n2hvQzahztqdLA" + ] + }, + { + "exerciseId": "exr_41n2hZqwsLkCVnzr", + "name": "Butt Kicks", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/hC4ijFl55f.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/OwAtv08JgK.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/hC4ijFl55f.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/LQMvOzdyP6.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/vRGfzfPfI2.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "THIGHS" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "HAMSTRINGS" + ], + "secondaryMuscles": [ + "GASTROCNEMIUS", + "GLUTEUS MAXIMUS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/QXKcCVF/41n2hZqwsLkCVnzr__Butt-Kicks-(female)_Cardio.mp4", + "keywords": [ + "Butt Kicks exercise" + ], + "overview": "Butt Kicks are a dynamic exercise...", + "instructions": [ + "Start jogging in place, lifting your heels as high as they can go, aiming to kick your glutes with your heels on each lift.", + "Keep your upper body as still as possible and your hands at waist level, swinging them in motion with your legs.", + "Make sure your knees are pointing towards the floor as you lift your legs, not out in front.", + "Continue this exercise for a set amount of time, usually around 30 seconds to a minute, depending on your fitness level." + ], + "exerciseTips": [ + "Engage Your Core", + "Don't Rush", + "Don't Kick Too High", + "Warm Up and Cool Down" + ], + "variations": [ + "Weighted Butt Kicks", + "Side Butt Kicks", + "Jumping Butt Kicks", + "Single-Leg Butt Kicks" + ], + "relatedExerciseIds": [ + "exr_41n2hXPbCG24XzYz", + "exr_41n2hqpDFEcfpVfM", + "exr_41n2hqH5v4uD6aE5", + "exr_41n2hmE2SU6XjTKh", + "exr_41n2hkLD9FjhJLJj", + "exr_41n2hriJtXxi1fxo", + "exr_41n2ho1eE1adJAqD", + "exr_41n2hmKvBpAQCMaA", + "exr_41n2hsSnmS946i2k", + "exr_41n2hSMjcavNjk3c" + ] + }, + { + "exerciseId": "exr_41n2hzZBVbWFoLK3", + "name": "Feet and Ankles Side to Side Stretch", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/yAOgC2G2r4.jpg", + "imageUrls": { + "360p": "https://cdn.exercisedb.dev/media/w/images/UX00ijRFPH.jpg", + "480p": "https://cdn.exercisedb.dev/media/w/images/yAOgC2G2r4.jpg", + "720p": "https://cdn.exercisedb.dev/media/w/images/k5HZCjqtnt.jpg", + "1080p": "https://cdn.exercisedb.dev/media/w/images/iGj053D4C5.jpg" + }, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GLUTEUS MAXIMUS", + "SOLEUS" + ], + "secondaryMuscles": [ + "GLUTEUS MEDIUS", + "GRACILIS" + ], + "videoUrl": "https://cdn.exercisedb.dev/w/videos/wi6Mhec/41n2hzZBVbWFoLK3__Feet-and-Ankles-Side-to-Side-Stretch-(female)_Calves.mp4", + "keywords": [ + "Body weight calf exercises" + ], + "overview": "The Feet and Ankles Side to Side Stretch...", + "instructions": [ + "Then, flex your feet and ankles, pointing your toes towards your body.", + "Slowly move your feet and ankles side to side, keeping your legs straight and stationary.", + "Ensure you're moving from your ankles, not your hips or knees.", + "Continue this motion for about 30 seconds to a minute, then rest and repeat as desired." + ], + "exerciseTips": [ + "Correct Positioning", + "Controlled Movements", + "Don't Overstretch", + "Regular Practice" + ], + "variations": [ + "Standing Calf Stretch", + "Heel-to-Toe Walk", + "Toe Raise, Point, and Curl", + "Resistance Band Foot Flex" + ], + "relatedExerciseIds": [ + "exr_41n2hbYPY4jLKxW3", + "exr_41n2hcBy2oDRTWXL", + "exr_41n2hdgkShcdcpHH", + "exr_41n2hpuxUkqpNJzm", + "exr_41n2hMrjJWHKgjiX", + "exr_41n2hqXVbJbuzeKM", + "exr_41n2hGD4omjWVnbS", + "exr_41n2hKLNBhR6qrLV", + "exr_41n2hbj9AK7jWMoz", + "exr_41n2hjxnbKtzPkeX" + ] + }, + { + "exerciseId": "exr_41n2hzfRXQDaLYJh", + "name": "Standing Calf Raise", + "imageUrl": "https://cdn.exercisedb.dev/media/w/images/STjlyreDEq.jpg", + "imageUrls": null, + "equipments": [ + "BODY WEIGHT" + ], + "bodyParts": [ + "CALVES" + ], + "exerciseType": "STRENGTH", + "targetMuscles": [ + "GASTROCNEMIUS" + ], + "secondaryMuscles": [ + "SOLEUS" + ], + "videoUrl": null, + "keywords": [ + "Bodyweight calf exercises", + "Standing Calf Raise workout" + ], + "overview": null, + "instructions": null, + "exerciseTips": null, + "variations": null, + "relatedExerciseIds": null, + "_note": "Detail fetch failed due to API rate limiting; only list-level data available" + } + ] +} \ No newline at end of file diff --git a/static/fitness/exercises/exr_41n2hG9pRT55cGVk/1080p.jpg b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/1080p.jpg new file mode 100644 index 0000000..350f1cb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hG9pRT55cGVk/360p.jpg b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/360p.jpg new file mode 100644 index 0000000..d87d294 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hG9pRT55cGVk/480p.jpg b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/480p.jpg new file mode 100644 index 0000000..58de44d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hG9pRT55cGVk/720p.jpg b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/720p.jpg new file mode 100644 index 0000000..b425587 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hG9pRT55cGVk/video.mp4 b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/video.mp4 new file mode 100644 index 0000000..87665fa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hG9pRT55cGVk/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGD4omjWVnbS/1080p.jpg b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/1080p.jpg new file mode 100644 index 0000000..b0f1347 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGD4omjWVnbS/360p.jpg b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/360p.jpg new file mode 100644 index 0000000..00a230d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGD4omjWVnbS/480p.jpg b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/480p.jpg new file mode 100644 index 0000000..570bd1b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGD4omjWVnbS/720p.jpg b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/720p.jpg new file mode 100644 index 0000000..3b26bc4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGD4omjWVnbS/video.mp4 b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/video.mp4 new file mode 100644 index 0000000..7ec6ed5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGD4omjWVnbS/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/1080p.jpg b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/1080p.jpg new file mode 100644 index 0000000..f2cbb25 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/360p.jpg b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/360p.jpg new file mode 100644 index 0000000..d43f49a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/480p.jpg b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/480p.jpg new file mode 100644 index 0000000..550168e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/720p.jpg b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/720p.jpg new file mode 100644 index 0000000..ffd3e22 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/video.mp4 b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/video.mp4 new file mode 100644 index 0000000..4becf2f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGNrmUnF58Yy/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/1080p.jpg b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/1080p.jpg new file mode 100644 index 0000000..da3df63 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/360p.jpg b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/360p.jpg new file mode 100644 index 0000000..4f7ef2c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/480p.jpg b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/480p.jpg new file mode 100644 index 0000000..df72bad Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/720p.jpg b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/720p.jpg new file mode 100644 index 0000000..437b5bf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/video.mp4 b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/video.mp4 new file mode 100644 index 0000000..9179423 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGRSg9WCoTYT/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGUso7JFmuYR/1080p.jpg b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/1080p.jpg new file mode 100644 index 0000000..fad5ce0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGUso7JFmuYR/360p.jpg b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/360p.jpg new file mode 100644 index 0000000..8f5eb3f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGUso7JFmuYR/480p.jpg b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/480p.jpg new file mode 100644 index 0000000..c319c2d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGUso7JFmuYR/720p.jpg b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/720p.jpg new file mode 100644 index 0000000..0c1dcdc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGUso7JFmuYR/video.mp4 b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/video.mp4 new file mode 100644 index 0000000..a04c481 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGUso7JFmuYR/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGbCptD8Nosk/1080p.jpg b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/1080p.jpg new file mode 100644 index 0000000..85cb740 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGbCptD8Nosk/360p.jpg b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/360p.jpg new file mode 100644 index 0000000..ae0bcc8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGbCptD8Nosk/480p.jpg b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/480p.jpg new file mode 100644 index 0000000..e9ae2f7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGbCptD8Nosk/720p.jpg b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/720p.jpg new file mode 100644 index 0000000..11bb626 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGbCptD8Nosk/video.mp4 b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/video.mp4 new file mode 100644 index 0000000..1df676e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGbCptD8Nosk/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGioS8HumEF7/1080p.jpg b/static/fitness/exercises/exr_41n2hGioS8HumEF7/1080p.jpg new file mode 100644 index 0000000..0ee3d90 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGioS8HumEF7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGioS8HumEF7/360p.jpg b/static/fitness/exercises/exr_41n2hGioS8HumEF7/360p.jpg new file mode 100644 index 0000000..bc32848 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGioS8HumEF7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGioS8HumEF7/480p.jpg b/static/fitness/exercises/exr_41n2hGioS8HumEF7/480p.jpg new file mode 100644 index 0000000..3a9b3d0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGioS8HumEF7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGioS8HumEF7/720p.jpg b/static/fitness/exercises/exr_41n2hGioS8HumEF7/720p.jpg new file mode 100644 index 0000000..9fe1362 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGioS8HumEF7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGioS8HumEF7/video.mp4 b/static/fitness/exercises/exr_41n2hGioS8HumEF7/video.mp4 new file mode 100644 index 0000000..c39e90b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGioS8HumEF7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/1080p.jpg b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/1080p.jpg new file mode 100644 index 0000000..82b5950 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/360p.jpg b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/360p.jpg new file mode 100644 index 0000000..0c7d346 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/480p.jpg b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/480p.jpg new file mode 100644 index 0000000..ec327d9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/720p.jpg b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/720p.jpg new file mode 100644 index 0000000..c7de668 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/video.mp4 b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/video.mp4 new file mode 100644 index 0000000..8be9b3b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hGy6zE7fN6v2/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/1080p.jpg b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/1080p.jpg new file mode 100644 index 0000000..a006e2a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/360p.jpg b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/360p.jpg new file mode 100644 index 0000000..770aa78 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/480p.jpg b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/480p.jpg new file mode 100644 index 0000000..94d33ac Binary files /dev/null and b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/720p.jpg b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/720p.jpg new file mode 100644 index 0000000..26a6050 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/video.mp4 b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/video.mp4 new file mode 100644 index 0000000..98632f1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hH6VGNz6cNtv/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/1080p.jpg b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/1080p.jpg new file mode 100644 index 0000000..44f84d7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/360p.jpg b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/360p.jpg new file mode 100644 index 0000000..1dd5b1b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/480p.jpg b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/480p.jpg new file mode 100644 index 0000000..641db6c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/720p.jpg b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/720p.jpg new file mode 100644 index 0000000..1535efa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/video.mp4 b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/video.mp4 new file mode 100644 index 0000000..62a2f93 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHCXQpZYhxhc/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hHH9bNfi98YU/1080p.jpg b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/1080p.jpg new file mode 100644 index 0000000..c9b6927 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHH9bNfi98YU/360p.jpg b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/360p.jpg new file mode 100644 index 0000000..3eaff9a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHH9bNfi98YU/480p.jpg b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/480p.jpg new file mode 100644 index 0000000..0366796 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHH9bNfi98YU/720p.jpg b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/720p.jpg new file mode 100644 index 0000000..f40bb70 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHH9bNfi98YU/video.mp4 b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/video.mp4 new file mode 100644 index 0000000..c28f822 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHH9bNfi98YU/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/1080p.jpg b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/1080p.jpg new file mode 100644 index 0000000..ccc3583 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/360p.jpg b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/360p.jpg new file mode 100644 index 0000000..0a616c0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/480p.jpg b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/480p.jpg new file mode 100644 index 0000000..4ede9da Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/720p.jpg b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/720p.jpg new file mode 100644 index 0000000..da5fbfe Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/video.mp4 b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/video.mp4 new file mode 100644 index 0000000..bd1a3ef Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHLE8aJXaxKR/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hHRszDHarrxK/1080p.jpg b/static/fitness/exercises/exr_41n2hHRszDHarrxK/1080p.jpg new file mode 100644 index 0000000..063f19b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHRszDHarrxK/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHRszDHarrxK/360p.jpg b/static/fitness/exercises/exr_41n2hHRszDHarrxK/360p.jpg new file mode 100644 index 0000000..683495b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHRszDHarrxK/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHRszDHarrxK/480p.jpg b/static/fitness/exercises/exr_41n2hHRszDHarrxK/480p.jpg new file mode 100644 index 0000000..2a54414 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHRszDHarrxK/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHRszDHarrxK/720p.jpg b/static/fitness/exercises/exr_41n2hHRszDHarrxK/720p.jpg new file mode 100644 index 0000000..d8510d9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHRszDHarrxK/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHRszDHarrxK/video.mp4 b/static/fitness/exercises/exr_41n2hHRszDHarrxK/video.mp4 new file mode 100644 index 0000000..998949c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHRszDHarrxK/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hHdjQpnyNdie/1080p.jpg b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/1080p.jpg new file mode 100644 index 0000000..a71c8f5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHdjQpnyNdie/360p.jpg b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/360p.jpg new file mode 100644 index 0000000..6e27615 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHdjQpnyNdie/480p.jpg b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/480p.jpg new file mode 100644 index 0000000..c515f2a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHdjQpnyNdie/720p.jpg b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/720p.jpg new file mode 100644 index 0000000..f68fddb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hHdjQpnyNdie/video.mp4 b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/video.mp4 new file mode 100644 index 0000000..0d918a1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hHdjQpnyNdie/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hJ5Harig7K7F/1080p.jpg b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/1080p.jpg new file mode 100644 index 0000000..c3a754c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJ5Harig7K7F/360p.jpg b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/360p.jpg new file mode 100644 index 0000000..71ae5ed Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJ5Harig7K7F/480p.jpg b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/480p.jpg new file mode 100644 index 0000000..b557959 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJ5Harig7K7F/720p.jpg b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/720p.jpg new file mode 100644 index 0000000..bc0abb2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJ5Harig7K7F/video.mp4 b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/video.mp4 new file mode 100644 index 0000000..0da9314 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJ5Harig7K7F/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/1080p.jpg b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/1080p.jpg new file mode 100644 index 0000000..9db29a4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/360p.jpg b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/360p.jpg new file mode 100644 index 0000000..42a3362 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/480p.jpg b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/480p.jpg new file mode 100644 index 0000000..97434b1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/720p.jpg b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/720p.jpg new file mode 100644 index 0000000..534cf3e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/video.mp4 b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/video.mp4 new file mode 100644 index 0000000..b8949e1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hJFwC7ocdiNm/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/1080p.jpg b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/1080p.jpg new file mode 100644 index 0000000..4ae7c69 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/360p.jpg b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/360p.jpg new file mode 100644 index 0000000..03dd528 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/480p.jpg b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/480p.jpg new file mode 100644 index 0000000..50b12ee Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/720p.jpg b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/720p.jpg new file mode 100644 index 0000000..b316949 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/video.mp4 b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/video.mp4 new file mode 100644 index 0000000..8996dbe Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKZmyYXB2UL4/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/1080p.jpg b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/1080p.jpg new file mode 100644 index 0000000..6f5d2e1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/360p.jpg b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/360p.jpg new file mode 100644 index 0000000..994c8a9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/480p.jpg b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/480p.jpg new file mode 100644 index 0000000..68ccdf6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/720p.jpg b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/720p.jpg new file mode 100644 index 0000000..2a7268d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/video.mp4 b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/video.mp4 new file mode 100644 index 0000000..9644c38 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKiaWSZQTqgE/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/1080p.jpg b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/1080p.jpg new file mode 100644 index 0000000..4875d76 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/360p.jpg b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/360p.jpg new file mode 100644 index 0000000..d788e75 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/480p.jpg b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/480p.jpg new file mode 100644 index 0000000..27ab70e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/720p.jpg b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/720p.jpg new file mode 100644 index 0000000..b5c335b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/video.mp4 b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/video.mp4 new file mode 100644 index 0000000..837d747 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hKoQnnSRPZrE/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hLA8xydD4dzE/1080p.jpg b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/1080p.jpg new file mode 100644 index 0000000..7d2762d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLA8xydD4dzE/360p.jpg b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/360p.jpg new file mode 100644 index 0000000..e10585a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLA8xydD4dzE/480p.jpg b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/480p.jpg new file mode 100644 index 0000000..2a16672 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLA8xydD4dzE/720p.jpg b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/720p.jpg new file mode 100644 index 0000000..4b477a4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLA8xydD4dzE/video.mp4 b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/video.mp4 new file mode 100644 index 0000000..a4f5bac Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLA8xydD4dzE/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/1080p.jpg b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/1080p.jpg new file mode 100644 index 0000000..1c71bc6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/360p.jpg b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/360p.jpg new file mode 100644 index 0000000..be9e0f2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/480p.jpg b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/480p.jpg new file mode 100644 index 0000000..1696ff0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/720p.jpg b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/720p.jpg new file mode 100644 index 0000000..388d368 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/video.mp4 b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/video.mp4 new file mode 100644 index 0000000..bcd039e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLUqpev5gSzJ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/1080p.jpg b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/1080p.jpg new file mode 100644 index 0000000..b8403af Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/360p.jpg b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/360p.jpg new file mode 100644 index 0000000..1b4f905 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/480p.jpg b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/480p.jpg new file mode 100644 index 0000000..6cfeccd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/720p.jpg b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/720p.jpg new file mode 100644 index 0000000..4b2904a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/video.mp4 b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/video.mp4 new file mode 100644 index 0000000..6ed2f02 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLZZAH2F2UkS/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hLpyk6MsV85U/1080p.jpg b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/1080p.jpg new file mode 100644 index 0000000..ae49b0c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLpyk6MsV85U/360p.jpg b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/360p.jpg new file mode 100644 index 0000000..df889ef Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLpyk6MsV85U/480p.jpg b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/480p.jpg new file mode 100644 index 0000000..c6f57aa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLpyk6MsV85U/720p.jpg b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/720p.jpg new file mode 100644 index 0000000..efe693f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLpyk6MsV85U/video.mp4 b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/video.mp4 new file mode 100644 index 0000000..dc56e79 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLpyk6MsV85U/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hLx2rvhz95GC/1080p.jpg b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/1080p.jpg new file mode 100644 index 0000000..24a3340 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLx2rvhz95GC/360p.jpg b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/360p.jpg new file mode 100644 index 0000000..872be1c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLx2rvhz95GC/480p.jpg b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/480p.jpg new file mode 100644 index 0000000..d658b4b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLx2rvhz95GC/720p.jpg b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/720p.jpg new file mode 100644 index 0000000..3ed95fb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hLx2rvhz95GC/video.mp4 b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/video.mp4 new file mode 100644 index 0000000..0cf9859 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hLx2rvhz95GC/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hM8vgMA6MREd/1080p.jpg b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/1080p.jpg new file mode 100644 index 0000000..ca731d6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hM8vgMA6MREd/360p.jpg b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/360p.jpg new file mode 100644 index 0000000..9f26734 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hM8vgMA6MREd/480p.jpg b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/480p.jpg new file mode 100644 index 0000000..8584ae6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hM8vgMA6MREd/720p.jpg b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/720p.jpg new file mode 100644 index 0000000..ed21b5a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hM8vgMA6MREd/video.mp4 b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/video.mp4 new file mode 100644 index 0000000..5a706f4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hM8vgMA6MREd/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hMRXm49mM62z/1080p.jpg b/static/fitness/exercises/exr_41n2hMRXm49mM62z/1080p.jpg new file mode 100644 index 0000000..11a4ba5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMRXm49mM62z/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMRXm49mM62z/360p.jpg b/static/fitness/exercises/exr_41n2hMRXm49mM62z/360p.jpg new file mode 100644 index 0000000..f0ca681 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMRXm49mM62z/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMRXm49mM62z/480p.jpg b/static/fitness/exercises/exr_41n2hMRXm49mM62z/480p.jpg new file mode 100644 index 0000000..8036b1d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMRXm49mM62z/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMRXm49mM62z/720p.jpg b/static/fitness/exercises/exr_41n2hMRXm49mM62z/720p.jpg new file mode 100644 index 0000000..0350aae Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMRXm49mM62z/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMRXm49mM62z/video.mp4 b/static/fitness/exercises/exr_41n2hMRXm49mM62z/video.mp4 new file mode 100644 index 0000000..779f613 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMRXm49mM62z/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hMZCmZBvQApL/1080p.jpg b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/1080p.jpg new file mode 100644 index 0000000..86e35fa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMZCmZBvQApL/360p.jpg b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/360p.jpg new file mode 100644 index 0000000..08abc57 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMZCmZBvQApL/480p.jpg b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/480p.jpg new file mode 100644 index 0000000..48cd92a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMZCmZBvQApL/720p.jpg b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/720p.jpg new file mode 100644 index 0000000..438344f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMZCmZBvQApL/video.mp4 b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/video.mp4 new file mode 100644 index 0000000..7554fc2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMZCmZBvQApL/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hMydkzFvswVX/1080p.jpg b/static/fitness/exercises/exr_41n2hMydkzFvswVX/1080p.jpg new file mode 100644 index 0000000..6980584 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMydkzFvswVX/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMydkzFvswVX/360p.jpg b/static/fitness/exercises/exr_41n2hMydkzFvswVX/360p.jpg new file mode 100644 index 0000000..6b3f7ca Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMydkzFvswVX/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMydkzFvswVX/480p.jpg b/static/fitness/exercises/exr_41n2hMydkzFvswVX/480p.jpg new file mode 100644 index 0000000..ae8601e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMydkzFvswVX/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMydkzFvswVX/720p.jpg b/static/fitness/exercises/exr_41n2hMydkzFvswVX/720p.jpg new file mode 100644 index 0000000..f017cc0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMydkzFvswVX/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hMydkzFvswVX/video.mp4 b/static/fitness/exercises/exr_41n2hMydkzFvswVX/video.mp4 new file mode 100644 index 0000000..fe49229 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hMydkzFvswVX/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hN468sP27Sac/1080p.jpg b/static/fitness/exercises/exr_41n2hN468sP27Sac/1080p.jpg new file mode 100644 index 0000000..d7d636f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hN468sP27Sac/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hN468sP27Sac/360p.jpg b/static/fitness/exercises/exr_41n2hN468sP27Sac/360p.jpg new file mode 100644 index 0000000..8a9d958 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hN468sP27Sac/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hN468sP27Sac/480p.jpg b/static/fitness/exercises/exr_41n2hN468sP27Sac/480p.jpg new file mode 100644 index 0000000..3e40701 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hN468sP27Sac/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hN468sP27Sac/720p.jpg b/static/fitness/exercises/exr_41n2hN468sP27Sac/720p.jpg new file mode 100644 index 0000000..484bb5f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hN468sP27Sac/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hN468sP27Sac/video.mp4 b/static/fitness/exercises/exr_41n2hN468sP27Sac/video.mp4 new file mode 100644 index 0000000..f5f273d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hN468sP27Sac/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/1080p.jpg b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/1080p.jpg new file mode 100644 index 0000000..a34de53 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/360p.jpg b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/360p.jpg new file mode 100644 index 0000000..7938ad3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/480p.jpg b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/480p.jpg new file mode 100644 index 0000000..8886df7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/720p.jpg b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/720p.jpg new file mode 100644 index 0000000..a0adeb9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/video.mp4 b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/video.mp4 new file mode 100644 index 0000000..bd7aa23 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNCTCWtWAqzH/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/1080p.jpg b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/1080p.jpg new file mode 100644 index 0000000..95baa1a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/360p.jpg b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/360p.jpg new file mode 100644 index 0000000..8734439 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/480p.jpg b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/480p.jpg new file mode 100644 index 0000000..0ceb4eb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/720p.jpg b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/720p.jpg new file mode 100644 index 0000000..82d91e0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/video.mp4 b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/video.mp4 new file mode 100644 index 0000000..03b10d1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNRM1dGGhGYL/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hNXJadYcfjnd/1080p.jpg b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/1080p.jpg new file mode 100644 index 0000000..7674227 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNXJadYcfjnd/360p.jpg b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/360p.jpg new file mode 100644 index 0000000..147c79c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNXJadYcfjnd/480p.jpg b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/480p.jpg new file mode 100644 index 0000000..bd6f8aa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNXJadYcfjnd/720p.jpg b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/720p.jpg new file mode 100644 index 0000000..fdc92ee Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNXJadYcfjnd/video.mp4 b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/video.mp4 new file mode 100644 index 0000000..580bad0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNXJadYcfjnd/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/1080p.jpg b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/1080p.jpg new file mode 100644 index 0000000..789443c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/360p.jpg b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/360p.jpg new file mode 100644 index 0000000..fff6745 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/480p.jpg b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/480p.jpg new file mode 100644 index 0000000..380185e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/720p.jpg b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/720p.jpg new file mode 100644 index 0000000..67a0367 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/video.mp4 b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/video.mp4 new file mode 100644 index 0000000..313b92c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNfaYkEKLQHK/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hNifNwh2tbR2/1080p.jpg b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/1080p.jpg new file mode 100644 index 0000000..f4447f1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNifNwh2tbR2/360p.jpg b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/360p.jpg new file mode 100644 index 0000000..37541ba Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNifNwh2tbR2/480p.jpg b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/480p.jpg new file mode 100644 index 0000000..f7fb36b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNifNwh2tbR2/720p.jpg b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/720p.jpg new file mode 100644 index 0000000..0823415 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNifNwh2tbR2/video.mp4 b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/video.mp4 new file mode 100644 index 0000000..ed887af Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNifNwh2tbR2/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/1080p.jpg b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/1080p.jpg new file mode 100644 index 0000000..3695944 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/360p.jpg b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/360p.jpg new file mode 100644 index 0000000..7642dc7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/480p.jpg b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/480p.jpg new file mode 100644 index 0000000..8fcdcbd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/720p.jpg b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/720p.jpg new file mode 100644 index 0000000..c9f302d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/video.mp4 b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/video.mp4 new file mode 100644 index 0000000..6889fdd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hNjcmNgtPJ1H/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hPRWorCfCPov/1080p.jpg b/static/fitness/exercises/exr_41n2hPRWorCfCPov/1080p.jpg new file mode 100644 index 0000000..19a7bf0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPRWorCfCPov/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPRWorCfCPov/360p.jpg b/static/fitness/exercises/exr_41n2hPRWorCfCPov/360p.jpg new file mode 100644 index 0000000..9e34a65 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPRWorCfCPov/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPRWorCfCPov/480p.jpg b/static/fitness/exercises/exr_41n2hPRWorCfCPov/480p.jpg new file mode 100644 index 0000000..4607bb6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPRWorCfCPov/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPRWorCfCPov/720p.jpg b/static/fitness/exercises/exr_41n2hPRWorCfCPov/720p.jpg new file mode 100644 index 0000000..a3c0f30 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPRWorCfCPov/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPRWorCfCPov/video.mp4 b/static/fitness/exercises/exr_41n2hPRWorCfCPov/video.mp4 new file mode 100644 index 0000000..70d4c92 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPRWorCfCPov/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/1080p.jpg b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/1080p.jpg new file mode 100644 index 0000000..7d5c56a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/360p.jpg b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/360p.jpg new file mode 100644 index 0000000..09e3400 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/480p.jpg b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/480p.jpg new file mode 100644 index 0000000..a438210 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/720p.jpg b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/720p.jpg new file mode 100644 index 0000000..77807a9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/video.mp4 b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/video.mp4 new file mode 100644 index 0000000..30f735b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPgRbN1KtJuD/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/1080p.jpg b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/1080p.jpg new file mode 100644 index 0000000..39f9692 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/360p.jpg b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/360p.jpg new file mode 100644 index 0000000..abb53a2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/480p.jpg b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/480p.jpg new file mode 100644 index 0000000..d32ae28 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/720p.jpg b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/720p.jpg new file mode 100644 index 0000000..a67d212 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/video.mp4 b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/video.mp4 new file mode 100644 index 0000000..7881e45 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPvwqp7Pwvks/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/1080p.jpg b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/1080p.jpg new file mode 100644 index 0000000..a36a5e3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/360p.jpg b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/360p.jpg new file mode 100644 index 0000000..8cb7549 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/480p.jpg b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/480p.jpg new file mode 100644 index 0000000..839f5e2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/720p.jpg b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/720p.jpg new file mode 100644 index 0000000..ac3f1ab Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/video.mp4 b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/video.mp4 new file mode 100644 index 0000000..08e30bd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hPxDaq9kFjiL/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/1080p.jpg b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/1080p.jpg new file mode 100644 index 0000000..79cf66f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/360p.jpg b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/360p.jpg new file mode 100644 index 0000000..1232d8b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/480p.jpg b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/480p.jpg new file mode 100644 index 0000000..761ced9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/720p.jpg b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/720p.jpg new file mode 100644 index 0000000..b43f86a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/video.mp4 b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/video.mp4 new file mode 100644 index 0000000..8befc3d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQDiSwTZXM4F/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/1080p.jpg b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/1080p.jpg new file mode 100644 index 0000000..ffb6be1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/360p.jpg b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/360p.jpg new file mode 100644 index 0000000..25ea064 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/480p.jpg b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/480p.jpg new file mode 100644 index 0000000..081f5bf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/720p.jpg b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/720p.jpg new file mode 100644 index 0000000..c858f39 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/video.mp4 b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/video.mp4 new file mode 100644 index 0000000..2d4b308 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQEqKxuAfV1D/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/1080p.jpg b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/1080p.jpg new file mode 100644 index 0000000..5f51872 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/360p.jpg b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/360p.jpg new file mode 100644 index 0000000..a930c24 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/480p.jpg b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/480p.jpg new file mode 100644 index 0000000..433b3b4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/720p.jpg b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/720p.jpg new file mode 100644 index 0000000..4df0797 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/video.mp4 b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/video.mp4 new file mode 100644 index 0000000..e849a4d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQHmRSoUkk9F/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/1080p.jpg b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/1080p.jpg new file mode 100644 index 0000000..933d997 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/360p.jpg b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/360p.jpg new file mode 100644 index 0000000..b2afddd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/480p.jpg b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/480p.jpg new file mode 100644 index 0000000..d7d7ffc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/720p.jpg b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/720p.jpg new file mode 100644 index 0000000..21b6c9b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/video.mp4 b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/video.mp4 new file mode 100644 index 0000000..9ba8388 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQcqPQ37Dmxj/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/1080p.jpg b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/1080p.jpg new file mode 100644 index 0000000..fe4297b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/360p.jpg b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/360p.jpg new file mode 100644 index 0000000..d80d61d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/480p.jpg b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/480p.jpg new file mode 100644 index 0000000..9df1051 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/720p.jpg b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/720p.jpg new file mode 100644 index 0000000..12a95d8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/video.mp4 b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/video.mp4 new file mode 100644 index 0000000..689f655 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQeNyCnt3uFh/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQp1pR7heQq9/1080p.jpg b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/1080p.jpg new file mode 100644 index 0000000..5fc581f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQp1pR7heQq9/360p.jpg b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/360p.jpg new file mode 100644 index 0000000..5ea59e5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQp1pR7heQq9/480p.jpg b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/480p.jpg new file mode 100644 index 0000000..137b290 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQp1pR7heQq9/720p.jpg b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/720p.jpg new file mode 100644 index 0000000..83efb64 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQp1pR7heQq9/video.mp4 b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/video.mp4 new file mode 100644 index 0000000..553c375 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQp1pR7heQq9/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/1080p.jpg b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/1080p.jpg new file mode 100644 index 0000000..80e3c46 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/360p.jpg b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/360p.jpg new file mode 100644 index 0000000..5be24d1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/480p.jpg b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/480p.jpg new file mode 100644 index 0000000..1c5cd5f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/720p.jpg b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/720p.jpg new file mode 100644 index 0000000..4483cbc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/video.mp4 b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/video.mp4 new file mode 100644 index 0000000..6e0d820 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hQtaWxPLNFwX/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hR12rPqdpWP8/1080p.jpg b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/1080p.jpg new file mode 100644 index 0000000..42a6a65 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hR12rPqdpWP8/360p.jpg b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/360p.jpg new file mode 100644 index 0000000..e372820 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hR12rPqdpWP8/480p.jpg b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/480p.jpg new file mode 100644 index 0000000..37eac30 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hR12rPqdpWP8/720p.jpg b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/720p.jpg new file mode 100644 index 0000000..fed88ed Binary files /dev/null and b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hR12rPqdpWP8/video.mp4 b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/video.mp4 new file mode 100644 index 0000000..f73cfa2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hR12rPqdpWP8/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hRH4aTB379Tp/1080p.jpg b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/1080p.jpg new file mode 100644 index 0000000..2c67145 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRH4aTB379Tp/360p.jpg b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/360p.jpg new file mode 100644 index 0000000..38aa1bd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRH4aTB379Tp/480p.jpg b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/480p.jpg new file mode 100644 index 0000000..bc69455 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRH4aTB379Tp/720p.jpg b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/720p.jpg new file mode 100644 index 0000000..4f2a38b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRH4aTB379Tp/video.mp4 b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/video.mp4 new file mode 100644 index 0000000..6e6bea8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRH4aTB379Tp/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/1080p.jpg b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/1080p.jpg new file mode 100644 index 0000000..4f4df71 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/360p.jpg b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/360p.jpg new file mode 100644 index 0000000..6535be6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/480p.jpg b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/480p.jpg new file mode 100644 index 0000000..aa6ff98 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/720p.jpg b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/720p.jpg new file mode 100644 index 0000000..0427f5b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/video.mp4 b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/video.mp4 new file mode 100644 index 0000000..08b6e71 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRZ6fgsLyd77/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/1080p.jpg b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/1080p.jpg new file mode 100644 index 0000000..193dbb5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/360p.jpg b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/360p.jpg new file mode 100644 index 0000000..07303fd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/480p.jpg b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/480p.jpg new file mode 100644 index 0000000..3b4e3c8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/720p.jpg b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/720p.jpg new file mode 100644 index 0000000..7c727f8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/video.mp4 b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/video.mp4 new file mode 100644 index 0000000..a942b27 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRaLxY7YfNbg/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hRicz5MdZEns/1080p.jpg b/static/fitness/exercises/exr_41n2hRicz5MdZEns/1080p.jpg new file mode 100644 index 0000000..e72f4c3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRicz5MdZEns/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRicz5MdZEns/360p.jpg b/static/fitness/exercises/exr_41n2hRicz5MdZEns/360p.jpg new file mode 100644 index 0000000..01d7490 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRicz5MdZEns/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRicz5MdZEns/480p.jpg b/static/fitness/exercises/exr_41n2hRicz5MdZEns/480p.jpg new file mode 100644 index 0000000..eaeefc1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRicz5MdZEns/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRicz5MdZEns/720p.jpg b/static/fitness/exercises/exr_41n2hRicz5MdZEns/720p.jpg new file mode 100644 index 0000000..0a513c6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRicz5MdZEns/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hRicz5MdZEns/video.mp4 b/static/fitness/exercises/exr_41n2hRicz5MdZEns/video.mp4 new file mode 100644 index 0000000..80c04a4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hRicz5MdZEns/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hS5UrMusVCEE/1080p.jpg b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/1080p.jpg new file mode 100644 index 0000000..adb0e0c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hS5UrMusVCEE/360p.jpg b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/360p.jpg new file mode 100644 index 0000000..5488a90 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hS5UrMusVCEE/480p.jpg b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/480p.jpg new file mode 100644 index 0000000..5a3a1db Binary files /dev/null and b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hS5UrMusVCEE/720p.jpg b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/720p.jpg new file mode 100644 index 0000000..534a4e0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hS5UrMusVCEE/video.mp4 b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/video.mp4 new file mode 100644 index 0000000..4809511 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hS5UrMusVCEE/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSF5U97sFAr8/1080p.jpg b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/1080p.jpg new file mode 100644 index 0000000..0015820 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSF5U97sFAr8/360p.jpg b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/360p.jpg new file mode 100644 index 0000000..85db135 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSF5U97sFAr8/480p.jpg b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/480p.jpg new file mode 100644 index 0000000..9652b8b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSF5U97sFAr8/720p.jpg b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/720p.jpg new file mode 100644 index 0000000..8e6247c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSF5U97sFAr8/video.mp4 b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/video.mp4 new file mode 100644 index 0000000..3e3acde Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSF5U97sFAr8/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/1080p.jpg b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/1080p.jpg new file mode 100644 index 0000000..b097a78 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/360p.jpg b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/360p.jpg new file mode 100644 index 0000000..5e9c4b8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/480p.jpg b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/480p.jpg new file mode 100644 index 0000000..39a71c2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/720p.jpg b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/720p.jpg new file mode 100644 index 0000000..0ac6c2b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/video.mp4 b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/video.mp4 new file mode 100644 index 0000000..d594b84 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSGs9Q3NVGhs/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSMjcavNjk3c/1080p.jpg b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/1080p.jpg new file mode 100644 index 0000000..38291bf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSMjcavNjk3c/360p.jpg b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/360p.jpg new file mode 100644 index 0000000..f4bed6a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSMjcavNjk3c/480p.jpg b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/480p.jpg new file mode 100644 index 0000000..5a18315 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSMjcavNjk3c/720p.jpg b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/720p.jpg new file mode 100644 index 0000000..130da23 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSMjcavNjk3c/video.mp4 b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/video.mp4 new file mode 100644 index 0000000..92a6453 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSMjcavNjk3c/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/1080p.jpg b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/1080p.jpg new file mode 100644 index 0000000..736914f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/360p.jpg b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/360p.jpg new file mode 100644 index 0000000..4d818c1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/480p.jpg b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/480p.jpg new file mode 100644 index 0000000..1437465 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/720p.jpg b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/720p.jpg new file mode 100644 index 0000000..86ac99a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/video.mp4 b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/video.mp4 new file mode 100644 index 0000000..f43df32 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSkc2tRLxVVS/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSq88Ni3KCny/1080p.jpg b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/1080p.jpg new file mode 100644 index 0000000..b9d31ce Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSq88Ni3KCny/360p.jpg b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/360p.jpg new file mode 100644 index 0000000..89c0073 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSq88Ni3KCny/480p.jpg b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/480p.jpg new file mode 100644 index 0000000..ed8aecd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSq88Ni3KCny/720p.jpg b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/720p.jpg new file mode 100644 index 0000000..7f41254 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSq88Ni3KCny/video.mp4 b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/video.mp4 new file mode 100644 index 0000000..8f8f87c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSq88Ni3KCny/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSvEPVntpxSG/1080p.jpg b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/1080p.jpg new file mode 100644 index 0000000..ccf020e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSvEPVntpxSG/360p.jpg b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/360p.jpg new file mode 100644 index 0000000..8c575f4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSvEPVntpxSG/480p.jpg b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/480p.jpg new file mode 100644 index 0000000..5ed58b2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSvEPVntpxSG/720p.jpg b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/720p.jpg new file mode 100644 index 0000000..76354a8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSvEPVntpxSG/video.mp4 b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/video.mp4 new file mode 100644 index 0000000..990fed4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSvEPVntpxSG/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/1080p.jpg b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/1080p.jpg new file mode 100644 index 0000000..4daae4e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/360p.jpg b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/360p.jpg new file mode 100644 index 0000000..13fd831 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/480p.jpg b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/480p.jpg new file mode 100644 index 0000000..95931c1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/720p.jpg b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/720p.jpg new file mode 100644 index 0000000..8eb95a8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/video.mp4 b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/video.mp4 new file mode 100644 index 0000000..4029132 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hSxsNAV8tGS6/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/1080p.jpg b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/1080p.jpg new file mode 100644 index 0000000..19a1bd2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/360p.jpg b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/360p.jpg new file mode 100644 index 0000000..518dc59 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/480p.jpg b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/480p.jpg new file mode 100644 index 0000000..413351f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/720p.jpg b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/720p.jpg new file mode 100644 index 0000000..1cdf9ba Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/video.mp4 b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/video.mp4 new file mode 100644 index 0000000..a62f17d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTCBiQVsEfZ7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/1080p.jpg b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/1080p.jpg new file mode 100644 index 0000000..a3c33f7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/360p.jpg b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/360p.jpg new file mode 100644 index 0000000..b2d0264 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/480p.jpg b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/480p.jpg new file mode 100644 index 0000000..490c667 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/720p.jpg b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/720p.jpg new file mode 100644 index 0000000..4687e95 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/video.mp4 b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/video.mp4 new file mode 100644 index 0000000..9f2bf68 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTaeNKWhMQHH/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/1080p.jpg b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/1080p.jpg new file mode 100644 index 0000000..9c258bc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/360p.jpg b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/360p.jpg new file mode 100644 index 0000000..bd6659b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/480p.jpg b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/480p.jpg new file mode 100644 index 0000000..dd1f30d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/720p.jpg b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/720p.jpg new file mode 100644 index 0000000..accded3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/video.mp4 b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/video.mp4 new file mode 100644 index 0000000..e855240 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTkfLWpc57BQ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hTs4q3ihihZs/1080p.jpg b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/1080p.jpg new file mode 100644 index 0000000..84de167 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTs4q3ihihZs/360p.jpg b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/360p.jpg new file mode 100644 index 0000000..41ffbb5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTs4q3ihihZs/480p.jpg b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/480p.jpg new file mode 100644 index 0000000..20b896e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTs4q3ihihZs/720p.jpg b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/720p.jpg new file mode 100644 index 0000000..dfb15c1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hTs4q3ihihZs/video.mp4 b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/video.mp4 new file mode 100644 index 0000000..48cc7ae Binary files /dev/null and b/static/fitness/exercises/exr_41n2hTs4q3ihihZs/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/1080p.jpg b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/1080p.jpg new file mode 100644 index 0000000..fc25979 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/360p.jpg b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/360p.jpg new file mode 100644 index 0000000..dc1e9d7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/480p.jpg b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/480p.jpg new file mode 100644 index 0000000..ae28efb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/720p.jpg b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/720p.jpg new file mode 100644 index 0000000..5c65f7d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/video.mp4 b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/video.mp4 new file mode 100644 index 0000000..282616b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU3XPwUFSpkC/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/1080p.jpg b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/1080p.jpg new file mode 100644 index 0000000..96b1f92 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/360p.jpg b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/360p.jpg new file mode 100644 index 0000000..7162683 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/480p.jpg b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/480p.jpg new file mode 100644 index 0000000..6881ba7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/720p.jpg b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/720p.jpg new file mode 100644 index 0000000..f8f60ea Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/video.mp4 b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/video.mp4 new file mode 100644 index 0000000..b078e68 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hU4y6EaYXFhr/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hUBVSgXaKhau/1080p.jpg b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/1080p.jpg new file mode 100644 index 0000000..a930496 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUBVSgXaKhau/360p.jpg b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/360p.jpg new file mode 100644 index 0000000..80ffcce Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUBVSgXaKhau/480p.jpg b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/480p.jpg new file mode 100644 index 0000000..f586a5f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUBVSgXaKhau/720p.jpg b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/720p.jpg new file mode 100644 index 0000000..204a037 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUBVSgXaKhau/video.mp4 b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/video.mp4 new file mode 100644 index 0000000..dbcba04 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUBVSgXaKhau/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hUDuvCas2EB3/1080p.jpg b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/1080p.jpg new file mode 100644 index 0000000..8969418 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUDuvCas2EB3/360p.jpg b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/360p.jpg new file mode 100644 index 0000000..197aead Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUDuvCas2EB3/480p.jpg b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/480p.jpg new file mode 100644 index 0000000..bc0d40e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUDuvCas2EB3/720p.jpg b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/720p.jpg new file mode 100644 index 0000000..32dbb83 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUDuvCas2EB3/video.mp4 b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/video.mp4 new file mode 100644 index 0000000..f407d39 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUDuvCas2EB3/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/1080p.jpg b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/1080p.jpg new file mode 100644 index 0000000..9f7a0b2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/360p.jpg b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/360p.jpg new file mode 100644 index 0000000..4904de8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/480p.jpg b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/480p.jpg new file mode 100644 index 0000000..cc3695b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/720p.jpg b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/720p.jpg new file mode 100644 index 0000000..08147cb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/video.mp4 b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/video.mp4 new file mode 100644 index 0000000..843372e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUKc7JPrtJQj/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/1080p.jpg b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/1080p.jpg new file mode 100644 index 0000000..686f6d3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/360p.jpg b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/360p.jpg new file mode 100644 index 0000000..52afc49 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/480p.jpg b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/480p.jpg new file mode 100644 index 0000000..9889d47 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/720p.jpg b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/720p.jpg new file mode 100644 index 0000000..14a4559 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/video.mp4 b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/video.mp4 new file mode 100644 index 0000000..1f6116a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hUVNhvcS73Dt/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/1080p.jpg b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/1080p.jpg new file mode 100644 index 0000000..d5c9d5b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/360p.jpg b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/360p.jpg new file mode 100644 index 0000000..5899afd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/480p.jpg b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/480p.jpg new file mode 100644 index 0000000..667aa44 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/720p.jpg b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/720p.jpg new file mode 100644 index 0000000..3a66b8b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/video.mp4 b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/video.mp4 new file mode 100644 index 0000000..9fcc021 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hVCJfpAvJcdU/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/1080p.jpg b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/1080p.jpg new file mode 100644 index 0000000..e487df3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/360p.jpg b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/360p.jpg new file mode 100644 index 0000000..2c84fca Binary files /dev/null and b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/480p.jpg b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/480p.jpg new file mode 100644 index 0000000..b3ce6d4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/720p.jpg b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/720p.jpg new file mode 100644 index 0000000..7b01710 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/video.mp4 b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/video.mp4 new file mode 100644 index 0000000..3147ae6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hW9gDXAJJMmH/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hWQVZanCB1d7/1080p.jpg b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/1080p.jpg new file mode 100644 index 0000000..2e82eea Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWQVZanCB1d7/360p.jpg b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/360p.jpg new file mode 100644 index 0000000..1b6e4e1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWQVZanCB1d7/480p.jpg b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/480p.jpg new file mode 100644 index 0000000..8e9cb6e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWQVZanCB1d7/720p.jpg b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/720p.jpg new file mode 100644 index 0000000..1941d72 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWQVZanCB1d7/video.mp4 b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/video.mp4 new file mode 100644 index 0000000..7b68c6e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWQVZanCB1d7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hWVVEwU54UtF/1080p.jpg b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/1080p.jpg new file mode 100644 index 0000000..7e301f0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWVVEwU54UtF/360p.jpg b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/360p.jpg new file mode 100644 index 0000000..4f3822a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWVVEwU54UtF/480p.jpg b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/480p.jpg new file mode 100644 index 0000000..5596140 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWVVEwU54UtF/720p.jpg b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/720p.jpg new file mode 100644 index 0000000..5d23610 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWVVEwU54UtF/video.mp4 b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/video.mp4 new file mode 100644 index 0000000..82ad27e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWVVEwU54UtF/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/1080p.jpg b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/1080p.jpg new file mode 100644 index 0000000..a990ce9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/360p.jpg b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/360p.jpg new file mode 100644 index 0000000..69aa4d4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/480p.jpg b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/480p.jpg new file mode 100644 index 0000000..8a152e7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/720p.jpg b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/720p.jpg new file mode 100644 index 0000000..66d9fa5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/video.mp4 b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/video.mp4 new file mode 100644 index 0000000..7f3dd81 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWbP5uF6PQpU/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/1080p.jpg b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/1080p.jpg new file mode 100644 index 0000000..af78bee Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/360p.jpg b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/360p.jpg new file mode 100644 index 0000000..8c0776e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/480p.jpg b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/480p.jpg new file mode 100644 index 0000000..7785836 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/720p.jpg b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/720p.jpg new file mode 100644 index 0000000..a858e52 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/video.mp4 b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/video.mp4 new file mode 100644 index 0000000..61fe15d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWgAAtQeA3Lh/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/1080p.jpg b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/1080p.jpg new file mode 100644 index 0000000..0675849 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/360p.jpg b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/360p.jpg new file mode 100644 index 0000000..a933fe7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/480p.jpg b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/480p.jpg new file mode 100644 index 0000000..4f77719 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/720p.jpg b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/720p.jpg new file mode 100644 index 0000000..8306cb8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/video.mp4 b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/video.mp4 new file mode 100644 index 0000000..13e560f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hWxnJoGwbJpa/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/1080p.jpg b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/1080p.jpg new file mode 100644 index 0000000..966f5c2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/360p.jpg b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/360p.jpg new file mode 100644 index 0000000..41fc504 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/480p.jpg b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/480p.jpg new file mode 100644 index 0000000..080f140 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/720p.jpg b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/720p.jpg new file mode 100644 index 0000000..21bc8be Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/video.mp4 b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/video.mp4 new file mode 100644 index 0000000..ac86a7a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXQw5yAbbXL8/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hXXpvbykPY3q/1080p.jpg b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/1080p.jpg new file mode 100644 index 0000000..16707bc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXXpvbykPY3q/360p.jpg b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/360p.jpg new file mode 100644 index 0000000..083dbe5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXXpvbykPY3q/480p.jpg b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/480p.jpg new file mode 100644 index 0000000..e6767e7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXXpvbykPY3q/720p.jpg b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/720p.jpg new file mode 100644 index 0000000..a1fdaae Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXXpvbykPY3q/video.mp4 b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/video.mp4 new file mode 100644 index 0000000..b809dc1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXXpvbykPY3q/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/1080p.jpg b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/1080p.jpg new file mode 100644 index 0000000..da5d721 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/360p.jpg b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/360p.jpg new file mode 100644 index 0000000..7b9b00f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/480p.jpg b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/480p.jpg new file mode 100644 index 0000000..67e94a9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/720p.jpg b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/720p.jpg new file mode 100644 index 0000000..c2028cc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/video.mp4 b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/video.mp4 new file mode 100644 index 0000000..1a40782 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXYRxFHnQAD4/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hXfpvSshoXWG/1080p.jpg b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/1080p.jpg new file mode 100644 index 0000000..8a135b8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXfpvSshoXWG/360p.jpg b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/360p.jpg new file mode 100644 index 0000000..bba7d6b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXfpvSshoXWG/480p.jpg b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/480p.jpg new file mode 100644 index 0000000..bc25e81 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXfpvSshoXWG/720p.jpg b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/720p.jpg new file mode 100644 index 0000000..e14982a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXfpvSshoXWG/video.mp4 b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/video.mp4 new file mode 100644 index 0000000..ca82287 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXfpvSshoXWG/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hXszY7TgwKy4/1080p.jpg b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/1080p.jpg new file mode 100644 index 0000000..8ed5330 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXszY7TgwKy4/360p.jpg b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/360p.jpg new file mode 100644 index 0000000..2eba6f8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXszY7TgwKy4/480p.jpg b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/480p.jpg new file mode 100644 index 0000000..dcd668a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXszY7TgwKy4/720p.jpg b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/720p.jpg new file mode 100644 index 0000000..10387eb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXszY7TgwKy4/video.mp4 b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/video.mp4 new file mode 100644 index 0000000..a3273d2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXszY7TgwKy4/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/1080p.jpg b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/1080p.jpg new file mode 100644 index 0000000..ac01398 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/360p.jpg b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/360p.jpg new file mode 100644 index 0000000..a3857f5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/480p.jpg b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/480p.jpg new file mode 100644 index 0000000..aec4cc3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/720p.jpg b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/720p.jpg new file mode 100644 index 0000000..af993c9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/video.mp4 b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/video.mp4 new file mode 100644 index 0000000..bb065ce Binary files /dev/null and b/static/fitness/exercises/exr_41n2hXvPyEyMBgNR/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/1080p.jpg b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/1080p.jpg new file mode 100644 index 0000000..a71c8f5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/360p.jpg b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/360p.jpg new file mode 100644 index 0000000..6e27615 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/480p.jpg b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/480p.jpg new file mode 100644 index 0000000..c515f2a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/720p.jpg b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/720p.jpg new file mode 100644 index 0000000..f68fddb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/video.mp4 b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/video.mp4 new file mode 100644 index 0000000..0d918a1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hY9EdwkdGz9a/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/1080p.jpg b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/1080p.jpg new file mode 100644 index 0000000..0d7cd8b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/360p.jpg b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/360p.jpg new file mode 100644 index 0000000..4cab8cc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/480p.jpg b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/480p.jpg new file mode 100644 index 0000000..2aa3388 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/720p.jpg b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/720p.jpg new file mode 100644 index 0000000..c8b8940 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/video.mp4 b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/video.mp4 new file mode 100644 index 0000000..5dbb015 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYAP9oGEZk2P/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hYWXejezzLjv/1080p.jpg b/static/fitness/exercises/exr_41n2hYWXejezzLjv/1080p.jpg new file mode 100644 index 0000000..9f43998 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYWXejezzLjv/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYWXejezzLjv/360p.jpg b/static/fitness/exercises/exr_41n2hYWXejezzLjv/360p.jpg new file mode 100644 index 0000000..a6d1953 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYWXejezzLjv/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYWXejezzLjv/480p.jpg b/static/fitness/exercises/exr_41n2hYWXejezzLjv/480p.jpg new file mode 100644 index 0000000..038c14b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYWXejezzLjv/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYWXejezzLjv/720p.jpg b/static/fitness/exercises/exr_41n2hYWXejezzLjv/720p.jpg new file mode 100644 index 0000000..0feab45 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYWXejezzLjv/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYWXejezzLjv/video.mp4 b/static/fitness/exercises/exr_41n2hYWXejezzLjv/video.mp4 new file mode 100644 index 0000000..2e4d263 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYWXejezzLjv/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hYXWwoxiUk57/1080p.jpg b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/1080p.jpg new file mode 100644 index 0000000..49841a0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYXWwoxiUk57/360p.jpg b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/360p.jpg new file mode 100644 index 0000000..a141566 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYXWwoxiUk57/480p.jpg b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/480p.jpg new file mode 100644 index 0000000..b53b4d8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYXWwoxiUk57/720p.jpg b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/720p.jpg new file mode 100644 index 0000000..3fbd31f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hYXWwoxiUk57/video.mp4 b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/video.mp4 new file mode 100644 index 0000000..6e7b5e5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hYXWwoxiUk57/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/1080p.jpg b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/1080p.jpg new file mode 100644 index 0000000..77193b9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/360p.jpg b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/360p.jpg new file mode 100644 index 0000000..79bcfc8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/480p.jpg b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/480p.jpg new file mode 100644 index 0000000..60d4294 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/720p.jpg b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/720p.jpg new file mode 100644 index 0000000..581ee34 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/video.mp4 b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/video.mp4 new file mode 100644 index 0000000..c2d5f2f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZ7uoN5JnUJY/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hZqkvM55qJve/1080p.jpg b/static/fitness/exercises/exr_41n2hZqkvM55qJve/1080p.jpg new file mode 100644 index 0000000..b816fa6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqkvM55qJve/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqkvM55qJve/360p.jpg b/static/fitness/exercises/exr_41n2hZqkvM55qJve/360p.jpg new file mode 100644 index 0000000..fc977c0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqkvM55qJve/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqkvM55qJve/480p.jpg b/static/fitness/exercises/exr_41n2hZqkvM55qJve/480p.jpg new file mode 100644 index 0000000..c1b9920 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqkvM55qJve/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqkvM55qJve/720p.jpg b/static/fitness/exercises/exr_41n2hZqkvM55qJve/720p.jpg new file mode 100644 index 0000000..47a4832 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqkvM55qJve/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqkvM55qJve/video.mp4 b/static/fitness/exercises/exr_41n2hZqkvM55qJve/video.mp4 new file mode 100644 index 0000000..a6f48e5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqkvM55qJve/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/1080p.jpg b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/1080p.jpg new file mode 100644 index 0000000..528a2b0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/360p.jpg b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/360p.jpg new file mode 100644 index 0000000..efa543d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/480p.jpg b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/480p.jpg new file mode 100644 index 0000000..675402a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/720p.jpg b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/720p.jpg new file mode 100644 index 0000000..c9799ef Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/video.mp4 b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/video.mp4 new file mode 100644 index 0000000..50a1f7b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hZqwsLkCVnzr/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/1080p.jpg b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/1080p.jpg new file mode 100644 index 0000000..da1ddfd Binary files /dev/null and b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/360p.jpg b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/360p.jpg new file mode 100644 index 0000000..5cf0b47 Binary files /dev/null and b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/480p.jpg b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/480p.jpg new file mode 100644 index 0000000..66b637a Binary files /dev/null and b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/720p.jpg b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/720p.jpg new file mode 100644 index 0000000..0ee8645 Binary files /dev/null and b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/video.mp4 b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/video.mp4 new file mode 100644 index 0000000..42d6eb8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2ha5iPFpN3hEJ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2haAabPyN5t8y/1080p.jpg b/static/fitness/exercises/exr_41n2haAabPyN5t8y/1080p.jpg new file mode 100644 index 0000000..9dbfa50 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haAabPyN5t8y/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haAabPyN5t8y/360p.jpg b/static/fitness/exercises/exr_41n2haAabPyN5t8y/360p.jpg new file mode 100644 index 0000000..e60e074 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haAabPyN5t8y/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haAabPyN5t8y/480p.jpg b/static/fitness/exercises/exr_41n2haAabPyN5t8y/480p.jpg new file mode 100644 index 0000000..0a0dcac Binary files /dev/null and b/static/fitness/exercises/exr_41n2haAabPyN5t8y/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haAabPyN5t8y/720p.jpg b/static/fitness/exercises/exr_41n2haAabPyN5t8y/720p.jpg new file mode 100644 index 0000000..df19abc Binary files /dev/null and b/static/fitness/exercises/exr_41n2haAabPyN5t8y/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haAabPyN5t8y/video.mp4 b/static/fitness/exercises/exr_41n2haAabPyN5t8y/video.mp4 new file mode 100644 index 0000000..6030f01 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haAabPyN5t8y/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/1080p.jpg b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/1080p.jpg new file mode 100644 index 0000000..aa19351 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/360p.jpg b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/360p.jpg new file mode 100644 index 0000000..249c3d1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/480p.jpg b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/480p.jpg new file mode 100644 index 0000000..bda1e2c Binary files /dev/null and b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/720p.jpg b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/720p.jpg new file mode 100644 index 0000000..d6c48e6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/video.mp4 b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/video.mp4 new file mode 100644 index 0000000..3db8f84 Binary files /dev/null and b/static/fitness/exercises/exr_41n2haNJ3NA8yCE2/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hadPLLFRGvFk/1080p.jpg b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/1080p.jpg new file mode 100644 index 0000000..fb736b0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadPLLFRGvFk/360p.jpg b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/360p.jpg new file mode 100644 index 0000000..8b3c003 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadPLLFRGvFk/480p.jpg b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/480p.jpg new file mode 100644 index 0000000..c4ed961 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadPLLFRGvFk/720p.jpg b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/720p.jpg new file mode 100644 index 0000000..6192302 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadPLLFRGvFk/video.mp4 b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/video.mp4 new file mode 100644 index 0000000..7dd5e5b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadPLLFRGvFk/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hadQgEEX8wDN/1080p.jpg b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/1080p.jpg new file mode 100644 index 0000000..4c673a4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadQgEEX8wDN/360p.jpg b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/360p.jpg new file mode 100644 index 0000000..7d01260 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadQgEEX8wDN/480p.jpg b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/480p.jpg new file mode 100644 index 0000000..2cee3cc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadQgEEX8wDN/720p.jpg b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/720p.jpg new file mode 100644 index 0000000..b65db39 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hadQgEEX8wDN/video.mp4 b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/video.mp4 new file mode 100644 index 0000000..3c69aaa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hadQgEEX8wDN/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2havo95Y2QpkW/1080p.jpg b/static/fitness/exercises/exr_41n2havo95Y2QpkW/1080p.jpg new file mode 100644 index 0000000..241347c Binary files /dev/null and b/static/fitness/exercises/exr_41n2havo95Y2QpkW/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2havo95Y2QpkW/360p.jpg b/static/fitness/exercises/exr_41n2havo95Y2QpkW/360p.jpg new file mode 100644 index 0000000..5106abc Binary files /dev/null and b/static/fitness/exercises/exr_41n2havo95Y2QpkW/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2havo95Y2QpkW/480p.jpg b/static/fitness/exercises/exr_41n2havo95Y2QpkW/480p.jpg new file mode 100644 index 0000000..7bb5b91 Binary files /dev/null and b/static/fitness/exercises/exr_41n2havo95Y2QpkW/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2havo95Y2QpkW/720p.jpg b/static/fitness/exercises/exr_41n2havo95Y2QpkW/720p.jpg new file mode 100644 index 0000000..fb056af Binary files /dev/null and b/static/fitness/exercises/exr_41n2havo95Y2QpkW/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2havo95Y2QpkW/video.mp4 b/static/fitness/exercises/exr_41n2havo95Y2QpkW/video.mp4 new file mode 100644 index 0000000..048e748 Binary files /dev/null and b/static/fitness/exercises/exr_41n2havo95Y2QpkW/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/1080p.jpg b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/1080p.jpg new file mode 100644 index 0000000..ad54317 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/360p.jpg b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/360p.jpg new file mode 100644 index 0000000..600adcd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/480p.jpg b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/480p.jpg new file mode 100644 index 0000000..ee46c94 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/720p.jpg b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/720p.jpg new file mode 100644 index 0000000..8cfed8a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/video.mp4 b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/video.mp4 new file mode 100644 index 0000000..399eab6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbLX4XH8xgN7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/1080p.jpg b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/1080p.jpg new file mode 100644 index 0000000..20f5fb6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/360p.jpg b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/360p.jpg new file mode 100644 index 0000000..6df2b67 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/480p.jpg b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/480p.jpg new file mode 100644 index 0000000..4c252bf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/720p.jpg b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/720p.jpg new file mode 100644 index 0000000..1f73a69 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/video.mp4 b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/video.mp4 new file mode 100644 index 0000000..13f8b6c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbYPY4jLKxW3/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hbdZww1thMKz/1080p.jpg b/static/fitness/exercises/exr_41n2hbdZww1thMKz/1080p.jpg new file mode 100644 index 0000000..ec479e5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbdZww1thMKz/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbdZww1thMKz/360p.jpg b/static/fitness/exercises/exr_41n2hbdZww1thMKz/360p.jpg new file mode 100644 index 0000000..2892a43 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbdZww1thMKz/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbdZww1thMKz/480p.jpg b/static/fitness/exercises/exr_41n2hbdZww1thMKz/480p.jpg new file mode 100644 index 0000000..5664f48 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbdZww1thMKz/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbdZww1thMKz/720p.jpg b/static/fitness/exercises/exr_41n2hbdZww1thMKz/720p.jpg new file mode 100644 index 0000000..90c7eb6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbdZww1thMKz/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hbdZww1thMKz/video.mp4 b/static/fitness/exercises/exr_41n2hbdZww1thMKz/video.mp4 new file mode 100644 index 0000000..5271427 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hbdZww1thMKz/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/1080p.jpg b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/1080p.jpg new file mode 100644 index 0000000..8c86824 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/360p.jpg b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/360p.jpg new file mode 100644 index 0000000..29ae7c8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/480p.jpg b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/480p.jpg new file mode 100644 index 0000000..da737d3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/720p.jpg b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/720p.jpg new file mode 100644 index 0000000..acdfe81 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/video.mp4 b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/video.mp4 new file mode 100644 index 0000000..bd4996e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hc2VrB8ofxrW/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/1080p.jpg b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/1080p.jpg new file mode 100644 index 0000000..9c889dc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/360p.jpg b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/360p.jpg new file mode 100644 index 0000000..d953852 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/480p.jpg b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/480p.jpg new file mode 100644 index 0000000..7c5e55a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/720p.jpg b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/720p.jpg new file mode 100644 index 0000000..8184842 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/video.mp4 b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/video.mp4 new file mode 100644 index 0000000..5bcbfcc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcFJpBvAkXCP/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hcm5HH6H684G/1080p.jpg b/static/fitness/exercises/exr_41n2hcm5HH6H684G/1080p.jpg new file mode 100644 index 0000000..9bf5a08 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcm5HH6H684G/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcm5HH6H684G/360p.jpg b/static/fitness/exercises/exr_41n2hcm5HH6H684G/360p.jpg new file mode 100644 index 0000000..42f3ebd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcm5HH6H684G/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcm5HH6H684G/480p.jpg b/static/fitness/exercises/exr_41n2hcm5HH6H684G/480p.jpg new file mode 100644 index 0000000..98071d1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcm5HH6H684G/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcm5HH6H684G/720p.jpg b/static/fitness/exercises/exr_41n2hcm5HH6H684G/720p.jpg new file mode 100644 index 0000000..6ed0ff0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcm5HH6H684G/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcm5HH6H684G/video.mp4 b/static/fitness/exercises/exr_41n2hcm5HH6H684G/video.mp4 new file mode 100644 index 0000000..75c155f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcm5HH6H684G/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hcw2FN534HcA/1080p.jpg b/static/fitness/exercises/exr_41n2hcw2FN534HcA/1080p.jpg new file mode 100644 index 0000000..5aecfcc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcw2FN534HcA/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcw2FN534HcA/360p.jpg b/static/fitness/exercises/exr_41n2hcw2FN534HcA/360p.jpg new file mode 100644 index 0000000..7298393 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcw2FN534HcA/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcw2FN534HcA/480p.jpg b/static/fitness/exercises/exr_41n2hcw2FN534HcA/480p.jpg new file mode 100644 index 0000000..f36cbc6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcw2FN534HcA/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcw2FN534HcA/720p.jpg b/static/fitness/exercises/exr_41n2hcw2FN534HcA/720p.jpg new file mode 100644 index 0000000..547ec45 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcw2FN534HcA/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hcw2FN534HcA/video.mp4 b/static/fitness/exercises/exr_41n2hcw2FN534HcA/video.mp4 new file mode 100644 index 0000000..4ac26ae Binary files /dev/null and b/static/fitness/exercises/exr_41n2hcw2FN534HcA/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/1080p.jpg b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/1080p.jpg new file mode 100644 index 0000000..c0cfedc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/360p.jpg b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/360p.jpg new file mode 100644 index 0000000..7788251 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/480p.jpg b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/480p.jpg new file mode 100644 index 0000000..a99cbf0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/720p.jpg b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/720p.jpg new file mode 100644 index 0000000..5b0c6f1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/video.mp4 b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/video.mp4 new file mode 100644 index 0000000..f13ac7b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd6SThQhAdnZ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hd78zujKUEWK/1080p.jpg b/static/fitness/exercises/exr_41n2hd78zujKUEWK/1080p.jpg new file mode 100644 index 0000000..873a429 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd78zujKUEWK/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd78zujKUEWK/360p.jpg b/static/fitness/exercises/exr_41n2hd78zujKUEWK/360p.jpg new file mode 100644 index 0000000..62d433d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd78zujKUEWK/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd78zujKUEWK/480p.jpg b/static/fitness/exercises/exr_41n2hd78zujKUEWK/480p.jpg new file mode 100644 index 0000000..39a973f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd78zujKUEWK/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd78zujKUEWK/720p.jpg b/static/fitness/exercises/exr_41n2hd78zujKUEWK/720p.jpg new file mode 100644 index 0000000..d56188d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd78zujKUEWK/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hd78zujKUEWK/video.mp4 b/static/fitness/exercises/exr_41n2hd78zujKUEWK/video.mp4 new file mode 100644 index 0000000..04c0c4f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hd78zujKUEWK/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/1080p.jpg b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/1080p.jpg new file mode 100644 index 0000000..28021aa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/360p.jpg b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/360p.jpg new file mode 100644 index 0000000..43d5300 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/480p.jpg b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/480p.jpg new file mode 100644 index 0000000..35d7ebb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/720p.jpg b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/720p.jpg new file mode 100644 index 0000000..04724de Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/video.mp4 b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/video.mp4 new file mode 100644 index 0000000..67cf10b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdCBvmbCPaVE/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/1080p.jpg b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/1080p.jpg new file mode 100644 index 0000000..0d0d0ba Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/360p.jpg b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/360p.jpg new file mode 100644 index 0000000..4e9f522 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/480p.jpg b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/480p.jpg new file mode 100644 index 0000000..66c2d19 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/720p.jpg b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/720p.jpg new file mode 100644 index 0000000..a112fb4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/video.mp4 b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/video.mp4 new file mode 100644 index 0000000..c2fc2df Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdHtZrMPkcqY/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/1080p.jpg b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/1080p.jpg new file mode 100644 index 0000000..80e3c46 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/360p.jpg b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/360p.jpg new file mode 100644 index 0000000..5be24d1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/480p.jpg b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/480p.jpg new file mode 100644 index 0000000..1c5cd5f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/720p.jpg b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/720p.jpg new file mode 100644 index 0000000..4483cbc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/video.mp4 b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/video.mp4 new file mode 100644 index 0000000..6e0d820 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdWu3oaCGdWT/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/1080p.jpg b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/1080p.jpg new file mode 100644 index 0000000..819a6b1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/360p.jpg b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/360p.jpg new file mode 100644 index 0000000..6fed266 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/480p.jpg b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/480p.jpg new file mode 100644 index 0000000..ccb28f9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/720p.jpg b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/720p.jpg new file mode 100644 index 0000000..61f9d6e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/video.mp4 b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/video.mp4 new file mode 100644 index 0000000..77d6a60 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdkBpqwoDmVq/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/1080p.jpg b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/1080p.jpg new file mode 100644 index 0000000..36052e4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/360p.jpg b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/360p.jpg new file mode 100644 index 0000000..9a455a0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/480p.jpg b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/480p.jpg new file mode 100644 index 0000000..ce0e3bc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/720p.jpg b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/720p.jpg new file mode 100644 index 0000000..927cc02 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/video.mp4 b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/video.mp4 new file mode 100644 index 0000000..12c4cbf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdo2vCtq4F3E/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/1080p.jpg b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/1080p.jpg new file mode 100644 index 0000000..a40288a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/360p.jpg b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/360p.jpg new file mode 100644 index 0000000..4dd80c8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/480p.jpg b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/480p.jpg new file mode 100644 index 0000000..f9fbd17 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/720p.jpg b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/720p.jpg new file mode 100644 index 0000000..e8d7349 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/video.mp4 b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/video.mp4 new file mode 100644 index 0000000..4560578 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hdsGcuzs4WrV/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2he2doZNpmXkX/1080p.jpg b/static/fitness/exercises/exr_41n2he2doZNpmXkX/1080p.jpg new file mode 100644 index 0000000..947cd19 Binary files /dev/null and b/static/fitness/exercises/exr_41n2he2doZNpmXkX/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2he2doZNpmXkX/360p.jpg b/static/fitness/exercises/exr_41n2he2doZNpmXkX/360p.jpg new file mode 100644 index 0000000..1f1e033 Binary files /dev/null and b/static/fitness/exercises/exr_41n2he2doZNpmXkX/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2he2doZNpmXkX/480p.jpg b/static/fitness/exercises/exr_41n2he2doZNpmXkX/480p.jpg new file mode 100644 index 0000000..a5ace81 Binary files /dev/null and b/static/fitness/exercises/exr_41n2he2doZNpmXkX/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2he2doZNpmXkX/720p.jpg b/static/fitness/exercises/exr_41n2he2doZNpmXkX/720p.jpg new file mode 100644 index 0000000..0536d5b Binary files /dev/null and b/static/fitness/exercises/exr_41n2he2doZNpmXkX/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2he2doZNpmXkX/video.mp4 b/static/fitness/exercises/exr_41n2he2doZNpmXkX/video.mp4 new file mode 100644 index 0000000..9294f15 Binary files /dev/null and b/static/fitness/exercises/exr_41n2he2doZNpmXkX/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hek6i3exMARx/1080p.jpg b/static/fitness/exercises/exr_41n2hek6i3exMARx/1080p.jpg new file mode 100644 index 0000000..c19c711 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hek6i3exMARx/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hek6i3exMARx/360p.jpg b/static/fitness/exercises/exr_41n2hek6i3exMARx/360p.jpg new file mode 100644 index 0000000..09fd154 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hek6i3exMARx/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hek6i3exMARx/480p.jpg b/static/fitness/exercises/exr_41n2hek6i3exMARx/480p.jpg new file mode 100644 index 0000000..b64e5b3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hek6i3exMARx/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hek6i3exMARx/720p.jpg b/static/fitness/exercises/exr_41n2hek6i3exMARx/720p.jpg new file mode 100644 index 0000000..7a259fc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hek6i3exMARx/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hek6i3exMARx/video.mp4 b/static/fitness/exercises/exr_41n2hek6i3exMARx/video.mp4 new file mode 100644 index 0000000..ec92949 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hek6i3exMARx/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/1080p.jpg b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/1080p.jpg new file mode 100644 index 0000000..322e704 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/360p.jpg b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/360p.jpg new file mode 100644 index 0000000..488bc18 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/480p.jpg b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/480p.jpg new file mode 100644 index 0000000..7f58ab0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/720p.jpg b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/720p.jpg new file mode 100644 index 0000000..cc6c453 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/video.mp4 b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/video.mp4 new file mode 100644 index 0000000..4f81619 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hezAZ6CdkAcM/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/1080p.jpg b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/1080p.jpg new file mode 100644 index 0000000..3c855e0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/360p.jpg b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/360p.jpg new file mode 100644 index 0000000..cd65a24 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/480p.jpg b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/480p.jpg new file mode 100644 index 0000000..412766a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/720p.jpg b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/720p.jpg new file mode 100644 index 0000000..4a9a735 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/video.mp4 b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/video.mp4 new file mode 100644 index 0000000..e0c96f5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfYD2sH4TRCH/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hfa11fPnk8y9/1080p.jpg b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/1080p.jpg new file mode 100644 index 0000000..5aad07a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfa11fPnk8y9/360p.jpg b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/360p.jpg new file mode 100644 index 0000000..95e8f2d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfa11fPnk8y9/480p.jpg b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/480p.jpg new file mode 100644 index 0000000..32de2d0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfa11fPnk8y9/720p.jpg b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/720p.jpg new file mode 100644 index 0000000..5ef414e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfa11fPnk8y9/video.mp4 b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/video.mp4 new file mode 100644 index 0000000..4dfe9d8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfa11fPnk8y9/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hfnnXz9shkBi/1080p.jpg b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/1080p.jpg new file mode 100644 index 0000000..e02526a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfnnXz9shkBi/360p.jpg b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/360p.jpg new file mode 100644 index 0000000..7eb8d39 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfnnXz9shkBi/480p.jpg b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/480p.jpg new file mode 100644 index 0000000..89fb08e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfnnXz9shkBi/720p.jpg b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/720p.jpg new file mode 100644 index 0000000..3bb5aa3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hfnnXz9shkBi/video.mp4 b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/video.mp4 new file mode 100644 index 0000000..9c141d3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hfnnXz9shkBi/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/1080p.jpg b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/1080p.jpg new file mode 100644 index 0000000..4b4aba2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/360p.jpg b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/360p.jpg new file mode 100644 index 0000000..e5aca84 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/480p.jpg b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/480p.jpg new file mode 100644 index 0000000..3c80da9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/720p.jpg b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/720p.jpg new file mode 100644 index 0000000..b0a5789 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/video.mp4 b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/video.mp4 new file mode 100644 index 0000000..846f1bb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hftBVLiXgtRQ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hgCHNgtVLHna/1080p.jpg b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/1080p.jpg new file mode 100644 index 0000000..6d3a0e7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hgCHNgtVLHna/360p.jpg b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/360p.jpg new file mode 100644 index 0000000..ca7f8d5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hgCHNgtVLHna/480p.jpg b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/480p.jpg new file mode 100644 index 0000000..54bfdc9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hgCHNgtVLHna/720p.jpg b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/720p.jpg new file mode 100644 index 0000000..fdc9f9e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hgCHNgtVLHna/video.mp4 b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/video.mp4 new file mode 100644 index 0000000..cf038f3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hgCHNgtVLHna/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/1080p.jpg b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/1080p.jpg new file mode 100644 index 0000000..b5e1fb3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/360p.jpg b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/360p.jpg new file mode 100644 index 0000000..b1a1c5d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/480p.jpg b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/480p.jpg new file mode 100644 index 0000000..b82898a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/720p.jpg b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/720p.jpg new file mode 100644 index 0000000..d5790df Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/video.mp4 b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/video.mp4 new file mode 100644 index 0000000..3128d96 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhBHuvSdAeCJ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hhiWL8njJDZe/1080p.jpg b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/1080p.jpg new file mode 100644 index 0000000..6a76dce Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhiWL8njJDZe/360p.jpg b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/360p.jpg new file mode 100644 index 0000000..243b798 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhiWL8njJDZe/480p.jpg b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/480p.jpg new file mode 100644 index 0000000..5c87693 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhiWL8njJDZe/720p.jpg b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/720p.jpg new file mode 100644 index 0000000..6228c7c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhiWL8njJDZe/video.mp4 b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/video.mp4 new file mode 100644 index 0000000..262a721 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhiWL8njJDZe/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hhumxqyAFuTb/1080p.jpg b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/1080p.jpg new file mode 100644 index 0000000..aacd626 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhumxqyAFuTb/360p.jpg b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/360p.jpg new file mode 100644 index 0000000..30b4ec6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhumxqyAFuTb/480p.jpg b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/480p.jpg new file mode 100644 index 0000000..b69ed6e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhumxqyAFuTb/720p.jpg b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/720p.jpg new file mode 100644 index 0000000..366b71e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hhumxqyAFuTb/video.mp4 b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/video.mp4 new file mode 100644 index 0000000..845fa40 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hhumxqyAFuTb/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hjkBReJMbDJk/1080p.jpg b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/1080p.jpg new file mode 100644 index 0000000..b8d94bd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjkBReJMbDJk/360p.jpg b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/360p.jpg new file mode 100644 index 0000000..2ec3a1f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjkBReJMbDJk/480p.jpg b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/480p.jpg new file mode 100644 index 0000000..fb12291 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjkBReJMbDJk/720p.jpg b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/720p.jpg new file mode 100644 index 0000000..da7a92a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjkBReJMbDJk/video.mp4 b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/video.mp4 new file mode 100644 index 0000000..69aed1f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjkBReJMbDJk/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hjuGpcex14w7/1080p.jpg b/static/fitness/exercises/exr_41n2hjuGpcex14w7/1080p.jpg new file mode 100644 index 0000000..18d8f9a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjuGpcex14w7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjuGpcex14w7/360p.jpg b/static/fitness/exercises/exr_41n2hjuGpcex14w7/360p.jpg new file mode 100644 index 0000000..06cb7d5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjuGpcex14w7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjuGpcex14w7/480p.jpg b/static/fitness/exercises/exr_41n2hjuGpcex14w7/480p.jpg new file mode 100644 index 0000000..148f663 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjuGpcex14w7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjuGpcex14w7/720p.jpg b/static/fitness/exercises/exr_41n2hjuGpcex14w7/720p.jpg new file mode 100644 index 0000000..4acf7fe Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjuGpcex14w7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hjuGpcex14w7/video.mp4 b/static/fitness/exercises/exr_41n2hjuGpcex14w7/video.mp4 new file mode 100644 index 0000000..7c3b34d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hjuGpcex14w7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/1080p.jpg b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/1080p.jpg new file mode 100644 index 0000000..e58aee0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/360p.jpg b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/360p.jpg new file mode 100644 index 0000000..99b9c5c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/480p.jpg b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/480p.jpg new file mode 100644 index 0000000..3d7c39a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/720p.jpg b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/720p.jpg new file mode 100644 index 0000000..0e1776e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/video.mp4 b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/video.mp4 new file mode 100644 index 0000000..2ac5c2f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hk3YSCjnZ9um/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/1080p.jpg b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/1080p.jpg new file mode 100644 index 0000000..e3ebff4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/360p.jpg b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/360p.jpg new file mode 100644 index 0000000..891882c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/480p.jpg b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/480p.jpg new file mode 100644 index 0000000..807502d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/720p.jpg b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/720p.jpg new file mode 100644 index 0000000..8726b70 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/video.mp4 b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/video.mp4 new file mode 100644 index 0000000..e379087 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkB3FeGM3DEL/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/1080p.jpg b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/1080p.jpg new file mode 100644 index 0000000..7a2b0ca Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/360p.jpg b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/360p.jpg new file mode 100644 index 0000000..44b8bd5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/480p.jpg b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/480p.jpg new file mode 100644 index 0000000..1bca6f4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/720p.jpg b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/720p.jpg new file mode 100644 index 0000000..e3b8eb0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/video.mp4 b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/video.mp4 new file mode 100644 index 0000000..3cda22a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkCHzg1AXdkV/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/1080p.jpg b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/1080p.jpg new file mode 100644 index 0000000..c890abc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/360p.jpg b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/360p.jpg new file mode 100644 index 0000000..fb7bc06 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/480p.jpg b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/480p.jpg new file mode 100644 index 0000000..33cc65c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/720p.jpg b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/720p.jpg new file mode 100644 index 0000000..8495076 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/video.mp4 b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/video.mp4 new file mode 100644 index 0000000..066ed9e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkK8hGAcSnW7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hkknYAEEE3tc/1080p.jpg b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/1080p.jpg new file mode 100644 index 0000000..2d31bc6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkknYAEEE3tc/360p.jpg b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/360p.jpg new file mode 100644 index 0000000..97459c4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkknYAEEE3tc/480p.jpg b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/480p.jpg new file mode 100644 index 0000000..643ffe2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkknYAEEE3tc/720p.jpg b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/720p.jpg new file mode 100644 index 0000000..f508c73 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkknYAEEE3tc/video.mp4 b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/video.mp4 new file mode 100644 index 0000000..8d7c9f1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkknYAEEE3tc/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/1080p.jpg b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/1080p.jpg new file mode 100644 index 0000000..b25ada9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/360p.jpg b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/360p.jpg new file mode 100644 index 0000000..4a3b9b2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/480p.jpg b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/480p.jpg new file mode 100644 index 0000000..becab98 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/720p.jpg b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/720p.jpg new file mode 100644 index 0000000..0f3ad30 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/video.mp4 b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/video.mp4 new file mode 100644 index 0000000..d6517a0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hkmMrSwcHkZ8/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hmFcGGUCS289/1080p.jpg b/static/fitness/exercises/exr_41n2hmFcGGUCS289/1080p.jpg new file mode 100644 index 0000000..82ac834 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmFcGGUCS289/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmFcGGUCS289/360p.jpg b/static/fitness/exercises/exr_41n2hmFcGGUCS289/360p.jpg new file mode 100644 index 0000000..67ab2b4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmFcGGUCS289/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmFcGGUCS289/480p.jpg b/static/fitness/exercises/exr_41n2hmFcGGUCS289/480p.jpg new file mode 100644 index 0000000..a6fed50 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmFcGGUCS289/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmFcGGUCS289/720p.jpg b/static/fitness/exercises/exr_41n2hmFcGGUCS289/720p.jpg new file mode 100644 index 0000000..310de5c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmFcGGUCS289/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmFcGGUCS289/video.mp4 b/static/fitness/exercises/exr_41n2hmFcGGUCS289/video.mp4 new file mode 100644 index 0000000..7dffd06 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmFcGGUCS289/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/1080p.jpg b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/1080p.jpg new file mode 100644 index 0000000..fc89780 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/360p.jpg b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/360p.jpg new file mode 100644 index 0000000..55aafd0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/480p.jpg b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/480p.jpg new file mode 100644 index 0000000..5122f48 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/720p.jpg b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/720p.jpg new file mode 100644 index 0000000..306de99 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/video.mp4 b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/video.mp4 new file mode 100644 index 0000000..763f2df Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmGR8WuVfe1U/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hmbfYcYtedgz/1080p.jpg b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/1080p.jpg new file mode 100644 index 0000000..70f4d3f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmbfYcYtedgz/360p.jpg b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/360p.jpg new file mode 100644 index 0000000..6a13aed Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmbfYcYtedgz/480p.jpg b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/480p.jpg new file mode 100644 index 0000000..f221728 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmbfYcYtedgz/720p.jpg b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/720p.jpg new file mode 100644 index 0000000..409e42f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmbfYcYtedgz/video.mp4 b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/video.mp4 new file mode 100644 index 0000000..e6adcfb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmbfYcYtedgz/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/1080p.jpg b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/1080p.jpg new file mode 100644 index 0000000..8241ba6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/360p.jpg b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/360p.jpg new file mode 100644 index 0000000..1ad51ae Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/480p.jpg b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/480p.jpg new file mode 100644 index 0000000..7323d45 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/720p.jpg b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/720p.jpg new file mode 100644 index 0000000..794c2c5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/video.mp4 b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/video.mp4 new file mode 100644 index 0000000..682b45c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhb4jD7H8Qk/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hmhxk35fbHbC/1080p.jpg b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/1080p.jpg new file mode 100644 index 0000000..d0450ed Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhxk35fbHbC/360p.jpg b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/360p.jpg new file mode 100644 index 0000000..afc9b31 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhxk35fbHbC/480p.jpg b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/480p.jpg new file mode 100644 index 0000000..a2a0121 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhxk35fbHbC/720p.jpg b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/720p.jpg new file mode 100644 index 0000000..06d9beb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmhxk35fbHbC/video.mp4 b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/video.mp4 new file mode 100644 index 0000000..e3e50d0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmhxk35fbHbC/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/1080p.jpg b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/1080p.jpg new file mode 100644 index 0000000..2eb00db Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/360p.jpg b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/360p.jpg new file mode 100644 index 0000000..fa585d3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/480p.jpg b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/480p.jpg new file mode 100644 index 0000000..aa3395a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/720p.jpg b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/720p.jpg new file mode 100644 index 0000000..fbaa4c7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/video.mp4 b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/video.mp4 new file mode 100644 index 0000000..88769d5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hmvGdVRvvnNY/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hn2kPMag9WCf/1080p.jpg b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/1080p.jpg new file mode 100644 index 0000000..3e6a4a6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn2kPMag9WCf/360p.jpg b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/360p.jpg new file mode 100644 index 0000000..9d474bc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn2kPMag9WCf/480p.jpg b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/480p.jpg new file mode 100644 index 0000000..0f2e3e0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn2kPMag9WCf/720p.jpg b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/720p.jpg new file mode 100644 index 0000000..c45e76d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn2kPMag9WCf/video.mp4 b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/video.mp4 new file mode 100644 index 0000000..2b747cb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn2kPMag9WCf/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hn8rpbYihzEW/1080p.jpg b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/1080p.jpg new file mode 100644 index 0000000..6fe613f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn8rpbYihzEW/360p.jpg b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/360p.jpg new file mode 100644 index 0000000..dae2804 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn8rpbYihzEW/480p.jpg b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/480p.jpg new file mode 100644 index 0000000..05f8413 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn8rpbYihzEW/720p.jpg b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/720p.jpg new file mode 100644 index 0000000..e84ae49 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hn8rpbYihzEW/video.mp4 b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/video.mp4 new file mode 100644 index 0000000..dfb8574 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hn8rpbYihzEW/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/1080p.jpg b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/1080p.jpg new file mode 100644 index 0000000..3e834b1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/360p.jpg b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/360p.jpg new file mode 100644 index 0000000..c9d995e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/480p.jpg b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/480p.jpg new file mode 100644 index 0000000..a65771f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/720p.jpg b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/720p.jpg new file mode 100644 index 0000000..aee743b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/video.mp4 b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/video.mp4 new file mode 100644 index 0000000..f35b37f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnAGfMhp95LQ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hnFD2bT6sruf/1080p.jpg b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/1080p.jpg new file mode 100644 index 0000000..368c105 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnFD2bT6sruf/360p.jpg b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/360p.jpg new file mode 100644 index 0000000..1f41570 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnFD2bT6sruf/480p.jpg b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/480p.jpg new file mode 100644 index 0000000..f959d97 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnFD2bT6sruf/720p.jpg b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/720p.jpg new file mode 100644 index 0000000..298fd38 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnFD2bT6sruf/video.mp4 b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/video.mp4 new file mode 100644 index 0000000..c99278f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnFD2bT6sruf/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/1080p.jpg b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/1080p.jpg new file mode 100644 index 0000000..02a08cf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/360p.jpg b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/360p.jpg new file mode 100644 index 0000000..33bd8a4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/480p.jpg b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/480p.jpg new file mode 100644 index 0000000..793b97b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/720p.jpg b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/720p.jpg new file mode 100644 index 0000000..937f44b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/video.mp4 b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/video.mp4 new file mode 100644 index 0000000..2b2ff83 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnbt5GwwY7gr/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hndkoGHD1ogh/1080p.jpg b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/1080p.jpg new file mode 100644 index 0000000..4c673a4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hndkoGHD1ogh/360p.jpg b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/360p.jpg new file mode 100644 index 0000000..7d01260 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hndkoGHD1ogh/480p.jpg b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/480p.jpg new file mode 100644 index 0000000..2cee3cc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hndkoGHD1ogh/720p.jpg b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/720p.jpg new file mode 100644 index 0000000..b65db39 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hndkoGHD1ogh/video.mp4 b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/video.mp4 new file mode 100644 index 0000000..3c69aaa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hndkoGHD1ogh/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hnougzKKhhqu/1080p.jpg b/static/fitness/exercises/exr_41n2hnougzKKhhqu/1080p.jpg new file mode 100644 index 0000000..eca3d61 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnougzKKhhqu/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnougzKKhhqu/360p.jpg b/static/fitness/exercises/exr_41n2hnougzKKhhqu/360p.jpg new file mode 100644 index 0000000..2017268 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnougzKKhhqu/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnougzKKhhqu/480p.jpg b/static/fitness/exercises/exr_41n2hnougzKKhhqu/480p.jpg new file mode 100644 index 0000000..c5f933a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnougzKKhhqu/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnougzKKhhqu/720p.jpg b/static/fitness/exercises/exr_41n2hnougzKKhhqu/720p.jpg new file mode 100644 index 0000000..9eb88b6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnougzKKhhqu/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnougzKKhhqu/video.mp4 b/static/fitness/exercises/exr_41n2hnougzKKhhqu/video.mp4 new file mode 100644 index 0000000..304a067 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnougzKKhhqu/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hnx1hnDdketU/1080p.jpg b/static/fitness/exercises/exr_41n2hnx1hnDdketU/1080p.jpg new file mode 100644 index 0000000..4f21d75 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnx1hnDdketU/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnx1hnDdketU/360p.jpg b/static/fitness/exercises/exr_41n2hnx1hnDdketU/360p.jpg new file mode 100644 index 0000000..23d7b11 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnx1hnDdketU/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnx1hnDdketU/480p.jpg b/static/fitness/exercises/exr_41n2hnx1hnDdketU/480p.jpg new file mode 100644 index 0000000..40f8fec Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnx1hnDdketU/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnx1hnDdketU/720p.jpg b/static/fitness/exercises/exr_41n2hnx1hnDdketU/720p.jpg new file mode 100644 index 0000000..673eb59 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnx1hnDdketU/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hnx1hnDdketU/video.mp4 b/static/fitness/exercises/exr_41n2hnx1hnDdketU/video.mp4 new file mode 100644 index 0000000..42ec50a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hnx1hnDdketU/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/1080p.jpg b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/1080p.jpg new file mode 100644 index 0000000..8f1c90b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/360p.jpg b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/360p.jpg new file mode 100644 index 0000000..f68085c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/480p.jpg b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/480p.jpg new file mode 100644 index 0000000..dc1d0f7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/720p.jpg b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/720p.jpg new file mode 100644 index 0000000..b3aa616 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/video.mp4 b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/video.mp4 new file mode 100644 index 0000000..c13e8b6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoFGGwZDNFT1/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hoifHqpb7WK9/1080p.jpg b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/1080p.jpg new file mode 100644 index 0000000..34ca1e7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoifHqpb7WK9/360p.jpg b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/360p.jpg new file mode 100644 index 0000000..39a4205 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoifHqpb7WK9/480p.jpg b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/480p.jpg new file mode 100644 index 0000000..d9593c3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoifHqpb7WK9/720p.jpg b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/720p.jpg new file mode 100644 index 0000000..1042d96 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoifHqpb7WK9/video.mp4 b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/video.mp4 new file mode 100644 index 0000000..20097dd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoifHqpb7WK9/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2homrPqqs8coG/1080p.jpg b/static/fitness/exercises/exr_41n2homrPqqs8coG/1080p.jpg new file mode 100644 index 0000000..f4ba8c2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2homrPqqs8coG/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2homrPqqs8coG/360p.jpg b/static/fitness/exercises/exr_41n2homrPqqs8coG/360p.jpg new file mode 100644 index 0000000..4987864 Binary files /dev/null and b/static/fitness/exercises/exr_41n2homrPqqs8coG/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2homrPqqs8coG/480p.jpg b/static/fitness/exercises/exr_41n2homrPqqs8coG/480p.jpg new file mode 100644 index 0000000..d31025f Binary files /dev/null and b/static/fitness/exercises/exr_41n2homrPqqs8coG/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2homrPqqs8coG/720p.jpg b/static/fitness/exercises/exr_41n2homrPqqs8coG/720p.jpg new file mode 100644 index 0000000..5f1b4ed Binary files /dev/null and b/static/fitness/exercises/exr_41n2homrPqqs8coG/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2homrPqqs8coG/video.mp4 b/static/fitness/exercises/exr_41n2homrPqqs8coG/video.mp4 new file mode 100644 index 0000000..ded6050 Binary files /dev/null and b/static/fitness/exercises/exr_41n2homrPqqs8coG/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2howQHvcrcrW6/1080p.jpg b/static/fitness/exercises/exr_41n2howQHvcrcrW6/1080p.jpg new file mode 100644 index 0000000..d1fa899 Binary files /dev/null and b/static/fitness/exercises/exr_41n2howQHvcrcrW6/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2howQHvcrcrW6/360p.jpg b/static/fitness/exercises/exr_41n2howQHvcrcrW6/360p.jpg new file mode 100644 index 0000000..c8f9eb5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2howQHvcrcrW6/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2howQHvcrcrW6/480p.jpg b/static/fitness/exercises/exr_41n2howQHvcrcrW6/480p.jpg new file mode 100644 index 0000000..f2ad918 Binary files /dev/null and b/static/fitness/exercises/exr_41n2howQHvcrcrW6/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2howQHvcrcrW6/720p.jpg b/static/fitness/exercises/exr_41n2howQHvcrcrW6/720p.jpg new file mode 100644 index 0000000..3ede7e6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2howQHvcrcrW6/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2howQHvcrcrW6/video.mp4 b/static/fitness/exercises/exr_41n2howQHvcrcrW6/video.mp4 new file mode 100644 index 0000000..0c3b205 Binary files /dev/null and b/static/fitness/exercises/exr_41n2howQHvcrcrW6/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/1080p.jpg b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/1080p.jpg new file mode 100644 index 0000000..6531fe7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/360p.jpg b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/360p.jpg new file mode 100644 index 0000000..5474616 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/480p.jpg b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/480p.jpg new file mode 100644 index 0000000..3e99a28 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/720p.jpg b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/720p.jpg new file mode 100644 index 0000000..c4c9c4a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/video.mp4 b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/video.mp4 new file mode 100644 index 0000000..7dd554a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hoyHUrhBiEWg/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/1080p.jpg b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/1080p.jpg new file mode 100644 index 0000000..be95eaf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/360p.jpg b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/360p.jpg new file mode 100644 index 0000000..d77ea0a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/480p.jpg b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/480p.jpg new file mode 100644 index 0000000..bd6e247 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/720p.jpg b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/720p.jpg new file mode 100644 index 0000000..8e0a897 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/video.mp4 b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/video.mp4 new file mode 100644 index 0000000..89d3bc2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hozyXuCmDTdZ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hpDWoTxocW8G/1080p.jpg b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/1080p.jpg new file mode 100644 index 0000000..ec539d8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpDWoTxocW8G/360p.jpg b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/360p.jpg new file mode 100644 index 0000000..43cfe64 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpDWoTxocW8G/480p.jpg b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/480p.jpg new file mode 100644 index 0000000..c76e31b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpDWoTxocW8G/720p.jpg b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/720p.jpg new file mode 100644 index 0000000..1a6ae0f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpDWoTxocW8G/video.mp4 b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/video.mp4 new file mode 100644 index 0000000..48d93c2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpDWoTxocW8G/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/1080p.jpg b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/1080p.jpg new file mode 100644 index 0000000..0553a48 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/360p.jpg b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/360p.jpg new file mode 100644 index 0000000..5690a1f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/480p.jpg b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/480p.jpg new file mode 100644 index 0000000..53072f4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/720p.jpg b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/720p.jpg new file mode 100644 index 0000000..b16e240 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/video.mp4 b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/video.mp4 new file mode 100644 index 0000000..f694a85 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpJxS5VQKtBL/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hpLLs1uU5atr/1080p.jpg b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/1080p.jpg new file mode 100644 index 0000000..f37535c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpLLs1uU5atr/360p.jpg b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/360p.jpg new file mode 100644 index 0000000..789b466 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpLLs1uU5atr/480p.jpg b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/480p.jpg new file mode 100644 index 0000000..83bad1f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpLLs1uU5atr/720p.jpg b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/720p.jpg new file mode 100644 index 0000000..79e229c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpLLs1uU5atr/video.mp4 b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/video.mp4 new file mode 100644 index 0000000..f8ee105 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpLLs1uU5atr/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/1080p.jpg b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/1080p.jpg new file mode 100644 index 0000000..ac60827 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/360p.jpg b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/360p.jpg new file mode 100644 index 0000000..a9b0ba4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/480p.jpg b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/480p.jpg new file mode 100644 index 0000000..ceff444 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/720p.jpg b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/720p.jpg new file mode 100644 index 0000000..db77a19 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/video.mp4 b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/video.mp4 new file mode 100644 index 0000000..fae2cc6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpTMDhTxYkvi/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hpeHAizgtrEw/1080p.jpg b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/1080p.jpg new file mode 100644 index 0000000..c687269 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpeHAizgtrEw/360p.jpg b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/360p.jpg new file mode 100644 index 0000000..108eccd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpeHAizgtrEw/480p.jpg b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/480p.jpg new file mode 100644 index 0000000..3dd23b7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpeHAizgtrEw/720p.jpg b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/720p.jpg new file mode 100644 index 0000000..d1314d3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpeHAizgtrEw/video.mp4 b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/video.mp4 new file mode 100644 index 0000000..74ec236 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpeHAizgtrEw/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hpnZ6oASM662/1080p.jpg b/static/fitness/exercises/exr_41n2hpnZ6oASM662/1080p.jpg new file mode 100644 index 0000000..51651eb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpnZ6oASM662/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpnZ6oASM662/360p.jpg b/static/fitness/exercises/exr_41n2hpnZ6oASM662/360p.jpg new file mode 100644 index 0000000..7d3b238 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpnZ6oASM662/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpnZ6oASM662/480p.jpg b/static/fitness/exercises/exr_41n2hpnZ6oASM662/480p.jpg new file mode 100644 index 0000000..3ebac5b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpnZ6oASM662/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpnZ6oASM662/720p.jpg b/static/fitness/exercises/exr_41n2hpnZ6oASM662/720p.jpg new file mode 100644 index 0000000..7bdd039 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpnZ6oASM662/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hpnZ6oASM662/video.mp4 b/static/fitness/exercises/exr_41n2hpnZ6oASM662/video.mp4 new file mode 100644 index 0000000..7b7266a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hpnZ6oASM662/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/1080p.jpg b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/1080p.jpg new file mode 100644 index 0000000..d09cb76 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/360p.jpg b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/360p.jpg new file mode 100644 index 0000000..706c763 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/480p.jpg b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/480p.jpg new file mode 100644 index 0000000..63ee248 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/720p.jpg b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/720p.jpg new file mode 100644 index 0000000..3ffbb04 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/video.mp4 b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/video.mp4 new file mode 100644 index 0000000..194c3ea Binary files /dev/null and b/static/fitness/exercises/exr_41n2hq3Wm6ANkgUz/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hqYdxG87hXz1/1080p.jpg b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/1080p.jpg new file mode 100644 index 0000000..f862810 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqYdxG87hXz1/360p.jpg b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/360p.jpg new file mode 100644 index 0000000..4392dca Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqYdxG87hXz1/480p.jpg b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/480p.jpg new file mode 100644 index 0000000..05f2839 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqYdxG87hXz1/720p.jpg b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/720p.jpg new file mode 100644 index 0000000..1a5190a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqYdxG87hXz1/video.mp4 b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/video.mp4 new file mode 100644 index 0000000..ece0388 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqYdxG87hXz1/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/1080p.jpg b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/1080p.jpg new file mode 100644 index 0000000..fc19e1f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/360p.jpg b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/360p.jpg new file mode 100644 index 0000000..9fe5be5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/480p.jpg b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/480p.jpg new file mode 100644 index 0000000..85708dc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/720p.jpg b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/720p.jpg new file mode 100644 index 0000000..360ecf7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/video.mp4 b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/video.mp4 new file mode 100644 index 0000000..85ce0f7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqfZb8UHBvB9/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/1080p.jpg b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/1080p.jpg new file mode 100644 index 0000000..2a5483d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/360p.jpg b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/360p.jpg new file mode 100644 index 0000000..ca09290 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/480p.jpg b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/480p.jpg new file mode 100644 index 0000000..ef1cdb6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/720p.jpg b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/720p.jpg new file mode 100644 index 0000000..11a902a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/video.mp4 b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/video.mp4 new file mode 100644 index 0000000..0d4d5fe Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqjVS3nwBoyr/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/1080p.jpg b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/1080p.jpg new file mode 100644 index 0000000..9b9e508 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/360p.jpg b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/360p.jpg new file mode 100644 index 0000000..d71bbd3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/480p.jpg b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/480p.jpg new file mode 100644 index 0000000..ae4cb55 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/720p.jpg b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/720p.jpg new file mode 100644 index 0000000..50bce9f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/video.mp4 b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/video.mp4 new file mode 100644 index 0000000..89e18ef Binary files /dev/null and b/static/fitness/exercises/exr_41n2hqw5LsDpeE2i/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/1080p.jpg b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/1080p.jpg new file mode 100644 index 0000000..0e1589e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/360p.jpg b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/360p.jpg new file mode 100644 index 0000000..c2739eb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/480p.jpg b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/480p.jpg new file mode 100644 index 0000000..3ee058a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/720p.jpg b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/720p.jpg new file mode 100644 index 0000000..06565bf Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/video.mp4 b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/video.mp4 new file mode 100644 index 0000000..26c9120 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrHSqBnVWRRB/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/1080p.jpg b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/1080p.jpg new file mode 100644 index 0000000..b4235e7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/360p.jpg b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/360p.jpg new file mode 100644 index 0000000..97ddea6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/480p.jpg b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/480p.jpg new file mode 100644 index 0000000..fb653a3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/720p.jpg b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/720p.jpg new file mode 100644 index 0000000..97ab496 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/video.mp4 b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/video.mp4 new file mode 100644 index 0000000..f6a62f3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrN2RCZBZU9h/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/1080p.jpg b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/1080p.jpg new file mode 100644 index 0000000..0441439 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/360p.jpg b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/360p.jpg new file mode 100644 index 0000000..b76a119 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/480p.jpg b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/480p.jpg new file mode 100644 index 0000000..299a91f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/720p.jpg b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/720p.jpg new file mode 100644 index 0000000..d459c4b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/video.mp4 b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/video.mp4 new file mode 100644 index 0000000..5171c73 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hrSQZRD4yG7P/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hs6camM22yBG/1080p.jpg b/static/fitness/exercises/exr_41n2hs6camM22yBG/1080p.jpg new file mode 100644 index 0000000..3c3e7f8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hs6camM22yBG/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hs6camM22yBG/360p.jpg b/static/fitness/exercises/exr_41n2hs6camM22yBG/360p.jpg new file mode 100644 index 0000000..f692944 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hs6camM22yBG/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hs6camM22yBG/480p.jpg b/static/fitness/exercises/exr_41n2hs6camM22yBG/480p.jpg new file mode 100644 index 0000000..6931c32 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hs6camM22yBG/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hs6camM22yBG/720p.jpg b/static/fitness/exercises/exr_41n2hs6camM22yBG/720p.jpg new file mode 100644 index 0000000..39e52c7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hs6camM22yBG/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hs6camM22yBG/video.mp4 b/static/fitness/exercises/exr_41n2hs6camM22yBG/video.mp4 new file mode 100644 index 0000000..0d50dac Binary files /dev/null and b/static/fitness/exercises/exr_41n2hs6camM22yBG/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hsBtDXapcADg/1080p.jpg b/static/fitness/exercises/exr_41n2hsBtDXapcADg/1080p.jpg new file mode 100644 index 0000000..1ecd8ca Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsBtDXapcADg/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsBtDXapcADg/360p.jpg b/static/fitness/exercises/exr_41n2hsBtDXapcADg/360p.jpg new file mode 100644 index 0000000..0809d27 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsBtDXapcADg/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsBtDXapcADg/480p.jpg b/static/fitness/exercises/exr_41n2hsBtDXapcADg/480p.jpg new file mode 100644 index 0000000..134f8a7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsBtDXapcADg/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsBtDXapcADg/720p.jpg b/static/fitness/exercises/exr_41n2hsBtDXapcADg/720p.jpg new file mode 100644 index 0000000..1c01351 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsBtDXapcADg/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsBtDXapcADg/video.mp4 b/static/fitness/exercises/exr_41n2hsBtDXapcADg/video.mp4 new file mode 100644 index 0000000..bab4692 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsBtDXapcADg/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hsSnmS946i2k/1080p.jpg b/static/fitness/exercises/exr_41n2hsSnmS946i2k/1080p.jpg new file mode 100644 index 0000000..e0264d2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsSnmS946i2k/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsSnmS946i2k/360p.jpg b/static/fitness/exercises/exr_41n2hsSnmS946i2k/360p.jpg new file mode 100644 index 0000000..dfb651a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsSnmS946i2k/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsSnmS946i2k/480p.jpg b/static/fitness/exercises/exr_41n2hsSnmS946i2k/480p.jpg new file mode 100644 index 0000000..707fa34 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsSnmS946i2k/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsSnmS946i2k/720p.jpg b/static/fitness/exercises/exr_41n2hsSnmS946i2k/720p.jpg new file mode 100644 index 0000000..672f757 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsSnmS946i2k/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsSnmS946i2k/video.mp4 b/static/fitness/exercises/exr_41n2hsSnmS946i2k/video.mp4 new file mode 100644 index 0000000..c30ef9e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsSnmS946i2k/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/1080p.jpg b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/1080p.jpg new file mode 100644 index 0000000..a38b432 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/360p.jpg b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/360p.jpg new file mode 100644 index 0000000..8602cb3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/480p.jpg b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/480p.jpg new file mode 100644 index 0000000..fced123 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/720p.jpg b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/720p.jpg new file mode 100644 index 0000000..dd3e4d0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/video.mp4 b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/video.mp4 new file mode 100644 index 0000000..fafb7bc Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsVHu7B1MTdr/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/1080p.jpg b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/1080p.jpg new file mode 100644 index 0000000..faf5418 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/360p.jpg b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/360p.jpg new file mode 100644 index 0000000..adf8a8d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/480p.jpg b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/480p.jpg new file mode 100644 index 0000000..cc965fa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/720p.jpg b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/720p.jpg new file mode 100644 index 0000000..61a5601 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/video.mp4 b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/video.mp4 new file mode 100644 index 0000000..d505b62 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hsZWJA1ujZUd/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hskeb9dXgBoC/1080p.jpg b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/1080p.jpg new file mode 100644 index 0000000..73e609c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hskeb9dXgBoC/360p.jpg b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/360p.jpg new file mode 100644 index 0000000..139ff93 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hskeb9dXgBoC/480p.jpg b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/480p.jpg new file mode 100644 index 0000000..cc4d477 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hskeb9dXgBoC/720p.jpg b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/720p.jpg new file mode 100644 index 0000000..f414de9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hskeb9dXgBoC/video.mp4 b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/video.mp4 new file mode 100644 index 0000000..cf782be Binary files /dev/null and b/static/fitness/exercises/exr_41n2hskeb9dXgBoC/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2htTnk4CuspZh/1080p.jpg b/static/fitness/exercises/exr_41n2htTnk4CuspZh/1080p.jpg new file mode 100644 index 0000000..6f1dc76 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htTnk4CuspZh/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htTnk4CuspZh/360p.jpg b/static/fitness/exercises/exr_41n2htTnk4CuspZh/360p.jpg new file mode 100644 index 0000000..672eee7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htTnk4CuspZh/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htTnk4CuspZh/480p.jpg b/static/fitness/exercises/exr_41n2htTnk4CuspZh/480p.jpg new file mode 100644 index 0000000..15a590c Binary files /dev/null and b/static/fitness/exercises/exr_41n2htTnk4CuspZh/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htTnk4CuspZh/720p.jpg b/static/fitness/exercises/exr_41n2htTnk4CuspZh/720p.jpg new file mode 100644 index 0000000..2f8f2f2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htTnk4CuspZh/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htTnk4CuspZh/video.mp4 b/static/fitness/exercises/exr_41n2htTnk4CuspZh/video.mp4 new file mode 100644 index 0000000..4d86241 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htTnk4CuspZh/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/1080p.jpg b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/1080p.jpg new file mode 100644 index 0000000..16f8a36 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/360p.jpg b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/360p.jpg new file mode 100644 index 0000000..a3808b5 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/480p.jpg b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/480p.jpg new file mode 100644 index 0000000..464bd13 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/720p.jpg b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/720p.jpg new file mode 100644 index 0000000..52d141e Binary files /dev/null and b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/video.mp4 b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/video.mp4 new file mode 100644 index 0000000..5bd20e6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2htzPyjcc3Mt2/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/1080p.jpg b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/1080p.jpg new file mode 100644 index 0000000..504cee4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/360p.jpg b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/360p.jpg new file mode 100644 index 0000000..2c6056c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/480p.jpg b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/480p.jpg new file mode 100644 index 0000000..e9f712b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/720p.jpg b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/720p.jpg new file mode 100644 index 0000000..edfda02 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/video.mp4 b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/video.mp4 new file mode 100644 index 0000000..544bf00 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hu5r8WMaLUkH/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2huQw1pHKH9cw/1080p.jpg b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/1080p.jpg new file mode 100644 index 0000000..5ae2a1e Binary files /dev/null and b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huQw1pHKH9cw/360p.jpg b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/360p.jpg new file mode 100644 index 0000000..93cd500 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huQw1pHKH9cw/480p.jpg b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/480p.jpg new file mode 100644 index 0000000..204f448 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huQw1pHKH9cw/720p.jpg b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/720p.jpg new file mode 100644 index 0000000..6d0d4de Binary files /dev/null and b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huQw1pHKH9cw/video.mp4 b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/video.mp4 new file mode 100644 index 0000000..ce9f41a Binary files /dev/null and b/static/fitness/exercises/exr_41n2huQw1pHKH9cw/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2huXeEFSaqo4G/1080p.jpg b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/1080p.jpg new file mode 100644 index 0000000..76e398d Binary files /dev/null and b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huXeEFSaqo4G/360p.jpg b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/360p.jpg new file mode 100644 index 0000000..f5081cd Binary files /dev/null and b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huXeEFSaqo4G/480p.jpg b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/480p.jpg new file mode 100644 index 0000000..adcb8e3 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huXeEFSaqo4G/720p.jpg b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/720p.jpg new file mode 100644 index 0000000..a01460b Binary files /dev/null and b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huXeEFSaqo4G/video.mp4 b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/video.mp4 new file mode 100644 index 0000000..9b30d82 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huXeEFSaqo4G/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2huc12BsuDNYQ/1080p.jpg b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/1080p.jpg new file mode 100644 index 0000000..34e359e Binary files /dev/null and b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huc12BsuDNYQ/360p.jpg b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/360p.jpg new file mode 100644 index 0000000..3b3fd1b Binary files /dev/null and b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huc12BsuDNYQ/480p.jpg b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/480p.jpg new file mode 100644 index 0000000..1ef409b Binary files /dev/null and b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huc12BsuDNYQ/720p.jpg b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/720p.jpg new file mode 100644 index 0000000..0b33473 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huc12BsuDNYQ/video.mp4 b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/video.mp4 new file mode 100644 index 0000000..1516b23 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huc12BsuDNYQ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2huf7mAC2rhfC/1080p.jpg b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/1080p.jpg new file mode 100644 index 0000000..8bc5961 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huf7mAC2rhfC/360p.jpg b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/360p.jpg new file mode 100644 index 0000000..36533cd Binary files /dev/null and b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huf7mAC2rhfC/480p.jpg b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/480p.jpg new file mode 100644 index 0000000..f95a3a8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huf7mAC2rhfC/720p.jpg b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/720p.jpg new file mode 100644 index 0000000..dffad59 Binary files /dev/null and b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2huf7mAC2rhfC/video.mp4 b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/video.mp4 new file mode 100644 index 0000000..d3454ee Binary files /dev/null and b/static/fitness/exercises/exr_41n2huf7mAC2rhfC/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hupxPcdnktBC/1080p.jpg b/static/fitness/exercises/exr_41n2hupxPcdnktBC/1080p.jpg new file mode 100644 index 0000000..b1ac535 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hupxPcdnktBC/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hupxPcdnktBC/360p.jpg b/static/fitness/exercises/exr_41n2hupxPcdnktBC/360p.jpg new file mode 100644 index 0000000..299f96b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hupxPcdnktBC/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hupxPcdnktBC/480p.jpg b/static/fitness/exercises/exr_41n2hupxPcdnktBC/480p.jpg new file mode 100644 index 0000000..6d0fbe2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hupxPcdnktBC/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hupxPcdnktBC/720p.jpg b/static/fitness/exercises/exr_41n2hupxPcdnktBC/720p.jpg new file mode 100644 index 0000000..c505983 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hupxPcdnktBC/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hupxPcdnktBC/video.mp4 b/static/fitness/exercises/exr_41n2hupxPcdnktBC/video.mp4 new file mode 100644 index 0000000..4bbf10f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hupxPcdnktBC/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hushK9NGVfyK/1080p.jpg b/static/fitness/exercises/exr_41n2hushK9NGVfyK/1080p.jpg new file mode 100644 index 0000000..ce5eaec Binary files /dev/null and b/static/fitness/exercises/exr_41n2hushK9NGVfyK/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hushK9NGVfyK/360p.jpg b/static/fitness/exercises/exr_41n2hushK9NGVfyK/360p.jpg new file mode 100644 index 0000000..206a04b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hushK9NGVfyK/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hushK9NGVfyK/480p.jpg b/static/fitness/exercises/exr_41n2hushK9NGVfyK/480p.jpg new file mode 100644 index 0000000..d72da0b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hushK9NGVfyK/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hushK9NGVfyK/720p.jpg b/static/fitness/exercises/exr_41n2hushK9NGVfyK/720p.jpg new file mode 100644 index 0000000..2ae2ee0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hushK9NGVfyK/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hushK9NGVfyK/video.mp4 b/static/fitness/exercises/exr_41n2hushK9NGVfyK/video.mp4 new file mode 100644 index 0000000..39d4edb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hushK9NGVfyK/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/1080p.jpg b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/1080p.jpg new file mode 100644 index 0000000..e387747 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/360p.jpg b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/360p.jpg new file mode 100644 index 0000000..2bdd5c8 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/480p.jpg b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/480p.jpg new file mode 100644 index 0000000..9ce204a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/720p.jpg b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/720p.jpg new file mode 100644 index 0000000..a2fac7b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/video.mp4 b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/video.mp4 new file mode 100644 index 0000000..10a8e0d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvg2FRT5XMyJ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/1080p.jpg b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/1080p.jpg new file mode 100644 index 0000000..4d4049d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/360p.jpg b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/360p.jpg new file mode 100644 index 0000000..5f77958 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/480p.jpg b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/480p.jpg new file mode 100644 index 0000000..393e7d7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/720p.jpg b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/720p.jpg new file mode 100644 index 0000000..f9355c1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/video.mp4 b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/video.mp4 new file mode 100644 index 0000000..810e44a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvjrFJ2KjzGm/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/1080p.jpg b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/1080p.jpg new file mode 100644 index 0000000..f6a8d16 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/360p.jpg b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/360p.jpg new file mode 100644 index 0000000..1450104 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/480p.jpg b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/480p.jpg new file mode 100644 index 0000000..7e52816 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/720p.jpg b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/720p.jpg new file mode 100644 index 0000000..006e77c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/video.mp4 b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/video.mp4 new file mode 100644 index 0000000..27dc3e9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvrsUaWWb9Mk/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hvzxocyjoGgL/1080p.jpg b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/1080p.jpg new file mode 100644 index 0000000..f5e54b1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvzxocyjoGgL/360p.jpg b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/360p.jpg new file mode 100644 index 0000000..5f521b6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvzxocyjoGgL/480p.jpg b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/480p.jpg new file mode 100644 index 0000000..4373752 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvzxocyjoGgL/720p.jpg b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/720p.jpg new file mode 100644 index 0000000..cb0bffa Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hvzxocyjoGgL/video.mp4 b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/video.mp4 new file mode 100644 index 0000000..982cf67 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hvzxocyjoGgL/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/1080p.jpg b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/1080p.jpg new file mode 100644 index 0000000..1dd8674 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/360p.jpg b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/360p.jpg new file mode 100644 index 0000000..3f5074d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/480p.jpg b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/480p.jpg new file mode 100644 index 0000000..f7bcf5b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/720p.jpg b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/720p.jpg new file mode 100644 index 0000000..f724543 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/video.mp4 b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/video.mp4 new file mode 100644 index 0000000..6e39410 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw1QspZ6uXoW/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hw4iksLYXESz/1080p.jpg b/static/fitness/exercises/exr_41n2hw4iksLYXESz/1080p.jpg new file mode 100644 index 0000000..b32d817 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw4iksLYXESz/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw4iksLYXESz/360p.jpg b/static/fitness/exercises/exr_41n2hw4iksLYXESz/360p.jpg new file mode 100644 index 0000000..c2c9472 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw4iksLYXESz/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw4iksLYXESz/480p.jpg b/static/fitness/exercises/exr_41n2hw4iksLYXESz/480p.jpg new file mode 100644 index 0000000..bce4444 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw4iksLYXESz/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw4iksLYXESz/720p.jpg b/static/fitness/exercises/exr_41n2hw4iksLYXESz/720p.jpg new file mode 100644 index 0000000..6b0f400 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw4iksLYXESz/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw4iksLYXESz/video.mp4 b/static/fitness/exercises/exr_41n2hw4iksLYXESz/video.mp4 new file mode 100644 index 0000000..dc78503 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw4iksLYXESz/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/1080p.jpg b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/1080p.jpg new file mode 100644 index 0000000..9ca9ea1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/360p.jpg b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/360p.jpg new file mode 100644 index 0000000..81a883f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/480p.jpg b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/480p.jpg new file mode 100644 index 0000000..785a56b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/720p.jpg b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/720p.jpg new file mode 100644 index 0000000..98c83b7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/video.mp4 b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/video.mp4 new file mode 100644 index 0000000..9535462 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hw8nSYiaCXW1/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hwio5ECAfLuS/1080p.jpg b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/1080p.jpg new file mode 100644 index 0000000..a5d7c09 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwio5ECAfLuS/360p.jpg b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/360p.jpg new file mode 100644 index 0000000..ece71b6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwio5ECAfLuS/480p.jpg b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/480p.jpg new file mode 100644 index 0000000..f74337c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwio5ECAfLuS/720p.jpg b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/720p.jpg new file mode 100644 index 0000000..a4af34c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwio5ECAfLuS/video.mp4 b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/video.mp4 new file mode 100644 index 0000000..d4470cb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwio5ECAfLuS/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/1080p.jpg b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/1080p.jpg new file mode 100644 index 0000000..0d3b01e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/360p.jpg b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/360p.jpg new file mode 100644 index 0000000..655ef0a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/480p.jpg b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/480p.jpg new file mode 100644 index 0000000..801336d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/720p.jpg b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/720p.jpg new file mode 100644 index 0000000..1df15e7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/video.mp4 b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/video.mp4 new file mode 100644 index 0000000..184ced6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hwoc6PkW1UJJ/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hx6oyEujP1B6/1080p.jpg b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/1080p.jpg new file mode 100644 index 0000000..db44b3f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx6oyEujP1B6/360p.jpg b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/360p.jpg new file mode 100644 index 0000000..3d36d17 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx6oyEujP1B6/480p.jpg b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/480p.jpg new file mode 100644 index 0000000..109fe5a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx6oyEujP1B6/720p.jpg b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/720p.jpg new file mode 100644 index 0000000..f48a3b1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx6oyEujP1B6/video.mp4 b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/video.mp4 new file mode 100644 index 0000000..49ed180 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx6oyEujP1B6/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/1080p.jpg b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/1080p.jpg new file mode 100644 index 0000000..435d353 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/360p.jpg b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/360p.jpg new file mode 100644 index 0000000..d742df6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/480p.jpg b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/480p.jpg new file mode 100644 index 0000000..5cf6524 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/720p.jpg b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/720p.jpg new file mode 100644 index 0000000..da52cc0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/video.mp4 b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/video.mp4 new file mode 100644 index 0000000..97bcb1a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hx9wyaRGNyvs/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hxg75dFGERdp/1080p.jpg b/static/fitness/exercises/exr_41n2hxg75dFGERdp/1080p.jpg new file mode 100644 index 0000000..3b12c59 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxg75dFGERdp/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxg75dFGERdp/360p.jpg b/static/fitness/exercises/exr_41n2hxg75dFGERdp/360p.jpg new file mode 100644 index 0000000..75636bd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxg75dFGERdp/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxg75dFGERdp/480p.jpg b/static/fitness/exercises/exr_41n2hxg75dFGERdp/480p.jpg new file mode 100644 index 0000000..73c1046 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxg75dFGERdp/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxg75dFGERdp/720p.jpg b/static/fitness/exercises/exr_41n2hxg75dFGERdp/720p.jpg new file mode 100644 index 0000000..af68f7a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxg75dFGERdp/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxg75dFGERdp/video.mp4 b/static/fitness/exercises/exr_41n2hxg75dFGERdp/video.mp4 new file mode 100644 index 0000000..8a6b3cd Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxg75dFGERdp/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hxnFMotsXTj3/1080p.jpg b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/1080p.jpg new file mode 100644 index 0000000..11df30c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxnFMotsXTj3/360p.jpg b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/360p.jpg new file mode 100644 index 0000000..6ab36d7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxnFMotsXTj3/480p.jpg b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/480p.jpg new file mode 100644 index 0000000..56907c7 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxnFMotsXTj3/720p.jpg b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/720p.jpg new file mode 100644 index 0000000..8fb254b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxnFMotsXTj3/video.mp4 b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/video.mp4 new file mode 100644 index 0000000..e78439f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxnFMotsXTj3/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/1080p.jpg b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/1080p.jpg new file mode 100644 index 0000000..7720344 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/360p.jpg b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/360p.jpg new file mode 100644 index 0000000..786787e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/480p.jpg b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/480p.jpg new file mode 100644 index 0000000..2b80067 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/720p.jpg b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/720p.jpg new file mode 100644 index 0000000..e7616eb Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/video.mp4 b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/video.mp4 new file mode 100644 index 0000000..f9446a2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxqpSU5p6DZv/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hxxePSdr5oN1/1080p.jpg b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/1080p.jpg new file mode 100644 index 0000000..6d5412d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxxePSdr5oN1/360p.jpg b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/360p.jpg new file mode 100644 index 0000000..27c344c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxxePSdr5oN1/480p.jpg b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/480p.jpg new file mode 100644 index 0000000..7a73d81 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxxePSdr5oN1/720p.jpg b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/720p.jpg new file mode 100644 index 0000000..3601c2f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hxxePSdr5oN1/video.mp4 b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/video.mp4 new file mode 100644 index 0000000..9591166 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hxxePSdr5oN1/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/1080p.jpg b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/1080p.jpg new file mode 100644 index 0000000..b943428 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/360p.jpg b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/360p.jpg new file mode 100644 index 0000000..badb3b6 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/480p.jpg b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/480p.jpg new file mode 100644 index 0000000..f047fef Binary files /dev/null and b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/720p.jpg b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/720p.jpg new file mode 100644 index 0000000..d8607ae Binary files /dev/null and b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/video.mp4 b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/video.mp4 new file mode 100644 index 0000000..f5ee374 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hy8pKXtzuBh8/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hyNf5GebszTf/1080p.jpg b/static/fitness/exercises/exr_41n2hyNf5GebszTf/1080p.jpg new file mode 100644 index 0000000..2499ae1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyNf5GebszTf/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyNf5GebszTf/360p.jpg b/static/fitness/exercises/exr_41n2hyNf5GebszTf/360p.jpg new file mode 100644 index 0000000..cbc842f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyNf5GebszTf/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyNf5GebszTf/480p.jpg b/static/fitness/exercises/exr_41n2hyNf5GebszTf/480p.jpg new file mode 100644 index 0000000..4e17880 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyNf5GebszTf/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyNf5GebszTf/720p.jpg b/static/fitness/exercises/exr_41n2hyNf5GebszTf/720p.jpg new file mode 100644 index 0000000..9748471 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyNf5GebszTf/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyNf5GebszTf/video.mp4 b/static/fitness/exercises/exr_41n2hyNf5GebszTf/video.mp4 new file mode 100644 index 0000000..7f82d93 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyNf5GebszTf/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/1080p.jpg b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/1080p.jpg new file mode 100644 index 0000000..7c20e36 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/360p.jpg b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/360p.jpg new file mode 100644 index 0000000..6c9187d Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/480p.jpg b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/480p.jpg new file mode 100644 index 0000000..4f3f11f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/720p.jpg b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/720p.jpg new file mode 100644 index 0000000..f0ca6a2 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/video.mp4 b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/video.mp4 new file mode 100644 index 0000000..8c1a27e Binary files /dev/null and b/static/fitness/exercises/exr_41n2hyWsNxNYWpk3/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hynD9srC1kY7/1080p.jpg b/static/fitness/exercises/exr_41n2hynD9srC1kY7/1080p.jpg new file mode 100644 index 0000000..981ede9 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hynD9srC1kY7/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hynD9srC1kY7/360p.jpg b/static/fitness/exercises/exr_41n2hynD9srC1kY7/360p.jpg new file mode 100644 index 0000000..d8b2a3f Binary files /dev/null and b/static/fitness/exercises/exr_41n2hynD9srC1kY7/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hynD9srC1kY7/480p.jpg b/static/fitness/exercises/exr_41n2hynD9srC1kY7/480p.jpg new file mode 100644 index 0000000..ef4e8f0 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hynD9srC1kY7/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hynD9srC1kY7/720p.jpg b/static/fitness/exercises/exr_41n2hynD9srC1kY7/720p.jpg new file mode 100644 index 0000000..92c596a Binary files /dev/null and b/static/fitness/exercises/exr_41n2hynD9srC1kY7/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hynD9srC1kY7/video.mp4 b/static/fitness/exercises/exr_41n2hynD9srC1kY7/video.mp4 new file mode 100644 index 0000000..f3db0d4 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hynD9srC1kY7/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/1080p.jpg b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/1080p.jpg new file mode 100644 index 0000000..481cb97 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/360p.jpg b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/360p.jpg new file mode 100644 index 0000000..1597e8c Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/480p.jpg b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/480p.jpg new file mode 100644 index 0000000..1a39b13 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/720p.jpg b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/720p.jpg new file mode 100644 index 0000000..96ed798 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/video.mp4 b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/video.mp4 new file mode 100644 index 0000000..fe0298b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzAMXkkQQ5T2/video.mp4 differ diff --git a/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/1080p.jpg b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/1080p.jpg new file mode 100644 index 0000000..79900b1 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/1080p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/360p.jpg b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/360p.jpg new file mode 100644 index 0000000..b3feb07 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/360p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/480p.jpg b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/480p.jpg new file mode 100644 index 0000000..4a10cee Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/480p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/720p.jpg b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/720p.jpg new file mode 100644 index 0000000..aa8b79b Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/720p.jpg differ diff --git a/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/video.mp4 b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/video.mp4 new file mode 100644 index 0000000..068d051 Binary files /dev/null and b/static/fitness/exercises/exr_41n2hzZBVbWFoLK3/video.mp4 differ