{
  "schemaVersion": 2,
  "workouts": [],
  "routines": [
    {
      "id": "website:gym-core-workout:v1",
      "name": "Gym core workout",
      "exercises": [
        {
          "id": "website:gym-core-workout:v1:exercise:0",
          "exerciseID": "cable_core_palloff_press",
          "sets": [
            {
              "id": "website:gym-core-workout:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:gym-core-workout:v1:exercise:0:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Stand side-on and press from your chest while keeping your torso facing forwards. Complete each side. Do 10 reps per side; one set includes both sides."
        },
        {
          "id": "website:gym-core-workout:v1:exercise:1",
          "exerciseID": "cable_crunch",
          "sets": [
            {
              "id": "website:gym-core-workout:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:gym-core-workout:v1:exercise:1:set:1",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Kneel securely and bring your ribs towards your pelvis rather than pulling the rope down with your arms."
        },
        {
          "id": "website:gym-core-workout:v1:exercise:2",
          "exerciseID": "dead_bug",
          "sets": [
            {
              "id": "website:gym-core-workout:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:gym-core-workout:v1:exercise:2:set:1",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Lie on your back and lower the opposite arm and leg only as far as you can keep your trunk steady. Do 8 reps per side; one set includes both sides."
        },
        {
          "id": "website:gym-core-workout:v1:exercise:3",
          "exerciseID": "reverse_crunch",
          "sets": [
            {
              "id": "website:gym-core-workout:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:gym-core-workout:v1:exercise:3:set:1",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Bring your knees towards your chest and gently curl your pelvis off the floor without swinging your legs."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
    "pounds": false,
    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
  }
}