{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:bodyweight-home-workout:v1",
      "name": "Bodyweight home workout",
      "exercises": [
        {
          "id": "website:bodyweight-home-workout:v1:exercise:0",
          "exerciseID": "squat_bodyweight",
          "sets": [
            {
              "id": "website:bodyweight-home-workout:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:bodyweight-home-workout:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 75,
          "notes": "Keep your feet planted and sit down between your hips through a comfortable range."
        },
        {
          "id": "website:bodyweight-home-workout:v1:exercise:1",
          "exerciseID": "incline_push_ups",
          "sets": [
            {
              "id": "website:bodyweight-home-workout:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:bodyweight-home-workout:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 75,
          "notes": "Use a sturdy, immovable surface and lower your chest towards it with your body in a straight line."
        },
        {
          "id": "website:bodyweight-home-workout:v1:exercise:2",
          "exerciseID": "reverse_lunge",
          "sets": [
            {
              "id": "website:bodyweight-home-workout:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:bodyweight-home-workout:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 75,
          "notes": "Use a hand support if needed, step back and lower under control. Do 8 reps per side; one set includes both sides."
        },
        {
          "id": "website:bodyweight-home-workout:v1:exercise:3",
          "exerciseID": "glute_bridge",
          "sets": [
            {
              "id": "website:bodyweight-home-workout:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:bodyweight-home-workout:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Lie with your feet planted and lift your hips without arching your lower back at the top."
        },
        {
          "id": "website:bodyweight-home-workout:v1:exercise:4",
          "exerciseID": "bird_dog",
          "sets": [
            {
              "id": "website:bodyweight-home-workout:v1:exercise:4:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:bodyweight-home-workout:v1:exercise:4:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "From hands and knees, reach an opposite arm and leg out without rotating your hips. Do 8 reps per side; one set includes both sides."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
  }
}