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@@ -22,6 +22,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block0",
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sequence: 0,
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title: "Roxanne",
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+ description:
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+ "Keep the squat low, especially towards the end. On the squat jump, try to explode up high and catch yourself in a low squat.",
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repetitions: 1,
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rest: 45,
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video: "/media/roxanne.mp4",
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@@ -102,6 +104,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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{
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id: "block4",
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duration: 20,
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+ description:
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+ "It's only 20 seconds! Try to stay dynamic on the beat.",
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rest: 10,
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exercises: [
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{
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@@ -135,6 +139,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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{
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id: "block4",
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duration: 20,
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+ description:
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+ "Catch yourself and control the downward move, then explode back up again.",
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rest: 10,
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exercises: [
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{
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@@ -175,6 +181,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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{
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id: "block4",
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duration: 20,
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+ description:
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+ "The higher you can keep your pelvis, the harder it gets.",
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rest: 10,
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exercises: [
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{
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@@ -195,6 +203,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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{
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id: "block4",
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duration: 20,
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+ description:
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+ "You have plenty of time for the squat jump. Go for height this time!",
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rest: 10,
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exercises: [
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{
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@@ -229,6 +239,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block4",
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duration: 20,
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rest: 10,
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+ description:
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+ "Focus on keeping your hips up. Don't forget to change the side in the second round!",
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exercises: [
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{
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id: "exercise1",
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@@ -249,6 +261,7 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block4",
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duration: 20,
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rest: 10,
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+ description: "Go faster than the beat if you can.",
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exercises: [
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{
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id: "exercise1",
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@@ -269,6 +282,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block4",
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duration: 20,
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rest: 10,
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+ description:
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+ "Try to move the shoulders away from the floor. More than I did in the video 🙊",
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exercises: [
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{
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id: "exercise1",
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@@ -303,6 +318,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block2",
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duration: 45,
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rest: 15,
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+ description:
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+ "Keep the ellbows close to your upper body on the narrow pushup. On the wide pushup, the arms are in a 90° angle away from the upper body.",
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video: "/media/circuit-1.mp4",
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exercises: [
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{
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@@ -337,6 +354,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block3",
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duration: 45,
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rest: 15,
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+ description:
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+ "Brace your abs and keep the hips about shoulder high.",
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video: "/media/circuit-2.mp4",
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exercises: [
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{
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@@ -359,6 +378,7 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block4",
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duration: 45,
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rest: 15,
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+ description: "Lift both the chest and your legs.",
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video: "/media/circuit-3.mp4",
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exercises: [
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{
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@@ -463,7 +483,8 @@ const data: { trainings: ITraining[]; polls: any } = {
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id: "block0",
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sequence: 0,
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title: "Rep challenge",
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- description: "Finish 6 repetitions and earn a break.",
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+ description:
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+ "Finish 6 repetitions before 30 seconds are over and earn a break. After 30 seconds, the next round starts for a total of 4 rounds.",
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repetitions: 4,
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format: {
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id: "format0",
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@@ -473,7 +494,6 @@ const data: { trainings: ITraining[]; polls: any } = {
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blocks: [
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{
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id: "block2",
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- description: "Finish 6 repetitions and earn a break.",
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duration: 30,
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video: "/media/challenge.mp4",
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exercises: [
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@@ -521,6 +541,183 @@ const data: { trainings: ITraining[]; polls: any } = {
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},
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],
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},
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+ {
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+ id: "block0",
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+ sequence: 0,
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+ title: "Work B**ch",
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+ repetitions: 1,
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+ rest: 90,
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+ video: "/media/workbitch.mp4",
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+ format: {
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+ id: "format0",
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+ name: "Sequence",
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+ description: "Sequence of exercises",
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+ },
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+ blocks: [
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+ {
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+ id: "block2",
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+ duration: 16,
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+ exercises: [
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+ {
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+ id: "exercise0",
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+ name: "Pulsing crunch with high knees",
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+ repetitions: 1,
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+ description:
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+ "Jog pulling your knees up high while moving sideways",
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+ videos: ["https://www.youtube.com/watch?v=s5GanRixp6I"],
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+ pictures: [
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+ "https://media1.popsugar-assets.com/files/thumbor/xfgCQbEWOZpPDA_HTMSfgcOnYYE/fit-in/1024x1024/filters:format_auto-!!-:strip_icc-!!-/2015/06/26/981/n/1922729/a7719ba19ea7a1ae_lateral-run-and-hold/i/Tabata-One-Lateral-High-Knee-Run-Hold.jpg",
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+ ],
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+ targets: [],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Jog on the spot",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block3",
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+ duration: 30,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Oblique crunch - right",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block4",
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+ duration: 46,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Bicycle crunch",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block4",
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+ duration: 30,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Oblique crunch - left",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block4",
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+ duration: 45,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Russian Twist",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block4",
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+ duration: 18,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Plank",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block4",
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+ duration: 45,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Plank with arm extension",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ {
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+ id: "block4",
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+ duration: 20,
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+ exercises: [
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+ {
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+ id: "exercise1",
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+ name: "Plank with knee drops",
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+ repetitions: 1,
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+ description:
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+ "Sit down backwards, hip about knee-high. Keep your knees behind the toes.",
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+ videos: [],
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+ pictures: [],
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+ targets: ["Thighs", "Glutes"],
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+ baseExercise: {
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+ id: "baseExercise1",
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+ name: "Squat",
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+ },
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+ },
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+ ],
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+ },
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+ ],
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+ },
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],
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},
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],
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Tomi Cvetic