{
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  "workouts": [],
  "routines": [
    {
      "id": "website:lower-body-dumbbell:v1",
      "name": "Lower-body dumbbell workout",
      "exercises": [
        {
          "id": "website:lower-body-dumbbell:v1:exercise:0",
          "exerciseID": "goblet_squat",
          "sets": [
            {
              "id": "website:lower-body-dumbbell:v1:exercise:0:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:lower-body-dumbbell:v1:exercise:0:set:1",
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              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:lower-body-dumbbell:v1:exercise:0:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Hold one dumbbell close to your chest and squat to a depth where your feet stay planted."
        },
        {
          "id": "website:lower-body-dumbbell:v1:exercise:1",
          "exerciseID": "romanian_deadlift_dumbbell",
          "sets": [
            {
              "id": "website:lower-body-dumbbell:v1:exercise:1:set:0",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
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            {
              "id": "website:lower-body-dumbbell:v1:exercise:1:set:1",
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              "reps": 10,
              "seconds": 0,
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              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:lower-body-dumbbell:v1:exercise:1:set:2",
              "weight": 0,
              "reps": 10,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Keep soft knees, push your hips back and keep the dumbbells near your legs. Stop before your back position changes."
        },
        {
          "id": "website:lower-body-dumbbell:v1:exercise:2",
          "exerciseID": "split_squat_dumbbell",
          "sets": [
            {
              "id": "website:lower-body-dumbbell:v1:exercise:2:set:0",
              "weight": 0,
              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:lower-body-dumbbell:v1:exercise:2:set:1",
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              "reps": 8,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 90,
          "notes": "Begin with bodyweight and a hand support. Lower straight down through a comfortable range before adding dumbbells. Do 8 reps per side; one set includes both sides."
        },
        {
          "id": "website:lower-body-dumbbell:v1:exercise:3",
          "exerciseID": "standing_calf_raise_dumbbell",
          "sets": [
            {
              "id": "website:lower-body-dumbbell:v1:exercise:3:set:0",
              "weight": 0,
              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            },
            {
              "id": "website:lower-body-dumbbell:v1:exercise:3:set:1",
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              "reps": 12,
              "seconds": 0,
              "distance": 0,
              "completed": false,
              "kind": "working"
            }
          ],
          "restSeconds": 60,
          "notes": "Use a stable hand support, lift your heels smoothly and lower without bouncing."
        }
      ],
      "updatedAt": 815184000,
      "deleted": false
    }
  ],
  "supplements": [],
  "preferences": {
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    "weeklyGoal": 3,
    "healthEnabled": false,
    "updatedAt": -62135769600
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}