import { ITraining } from "./src/training/types"; const data: { trainings: ITraining[]; polls: any } = { trainings: [ { id: "training0", title: "Circuit", type: { id: "type0", name: "HIIT", description: "High intensity interval training.", }, createdAt: "2020-04-14T21:13:43.284Z", trainingDate: "2020-04-15T09:45:00.000Z", location: "At home", registrations: [], attendance: 0, ratings: [], published: true, blocks: [ { id: "block0", sequence: 0, title: "Roxanne", description: "Keep the squat low, especially towards the end. On the squat jump, try to explode up high and catch yourself in a low squat.", repetitions: 1, rest: 45, video: "/media/roxanne.mp4", format: { id: "format0", name: "Sequence", description: "Sequence of exercises", }, blocks: [ { id: "block3", video: "/media/roxanne.mp4", duration: 185, exercises: [ { id: "exercise1", name: "Squat", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise1", name: "Burpee", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, ], }, { id: "block1", sequence: 0, title: "Tabata", repetitions: 1, rest: 60, video: "/media/tabata.mp4", format: { id: "format0", name: "Sequence", description: "Sequence of exercises", }, blocks: [ { id: "block4", duration: 10, exercises: [ { id: "exercise1", name: "Prepare", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "It's only 20 seconds! Try to stay dynamic on the beat.", rest: 10, exercises: [ { id: "exercise1", name: "Power lunge", repetitions: 4, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise2", name: "Squat jump", repetitions: 2, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "Catch yourself and control the downward move, then explode back up again.", rest: 10, exercises: [ { id: "exercise1", name: "Plyo pushup", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, rest: 10, exercises: [ { id: "exercise1", name: "Ice skater", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "The higher you can keep your pelvis, the harder it gets.", rest: 10, exercises: [ { id: "exercise1", name: "Kick up", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "You have plenty of time for the squat jump. Go for height this time!", rest: 10, exercises: [ { id: "exercise1", name: "Lateral jump squat", repetitions: 2, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise1", name: "Tuck jump burpee", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, rest: 10, description: "Focus on keeping your hips up. Don't forget to change the side in the second round!", exercises: [ { id: "exercise1", name: "Side plank with leg lift and kick forward", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, rest: 10, description: "Go faster than the beat if you can.", exercises: [ { id: "exercise1", name: "X-Man", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "Try to move the shoulders away from the floor. More than I did in the video 🙊", exercises: [ { id: "exercise1", name: "Cross V-up", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, ], }, { id: "block1", sequence: 0, title: "Tabata", repetitions: 1, rest: 60, video: "/media/tabata2.mp4", format: { id: "format0", name: "Sequence", description: "Sequence of exercises", }, blocks: [ { id: "block4", duration: 10, exercises: [ { id: "exercise1", name: "Prepare", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "It's only 20 seconds! Try to stay dynamic on the beat.", rest: 10, exercises: [ { id: "exercise1", name: "Power lunge", repetitions: 4, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise2", name: "Squat jump", repetitions: 2, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "Catch yourself and control the downward move, then explode back up again.", rest: 10, exercises: [ { id: "exercise1", name: "Plyo pushup", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, rest: 10, exercises: [ { id: "exercise1", name: "Ice skater", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "The higher you can keep your pelvis, the harder it gets.", rest: 10, exercises: [ { id: "exercise1", name: "Kick up", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "You have plenty of time for the squat jump. Go for height this time!", rest: 10, exercises: [ { id: "exercise1", name: "Lateral jump squat", repetitions: 2, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise1", name: "Tuck jump burpee", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, rest: 10, description: "Focus on keeping your hips up. Don't forget to change the side in the second round!", exercises: [ { id: "exercise1", name: "Side plank with leg lift and kick forward", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, rest: 10, description: "Go faster than the beat if you can.", exercises: [ { id: "exercise1", name: "X-Man", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, description: "Try to move the shoulders away from the floor. More than I did in the video 🙊", exercises: [ { id: "exercise1", name: "Cross V-up", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, ], }, { id: "block0", sequence: 0, title: "Circuit", repetitions: 2, rest: 60, format: { id: "format0", name: "Sequence", description: "Sequence of exercises", }, blocks: [ { id: "block2", duration: 45, rest: 15, description: "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.", video: "/media/circuit-1.mp4", exercises: [ { id: "exercise0", name: "Narrow pushup", repetitions: 1, description: "", videos: [], pictures: [], targets: [], baseExercise: { id: "baseExercise1", name: "Jog on the spot", }, }, { id: "exercise0", name: "Wide pushup", repetitions: 1, description: "", videos: [], pictures: [], targets: [], baseExercise: { id: "baseExercise1", name: "Jog on the spot", }, }, ], }, { id: "block3", duration: 45, rest: 15, description: "Brace your abs and keep the hips about shoulder high.", video: "/media/circuit-2.mp4", exercises: [ { id: "exercise1", name: "Mountain climber", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 45, rest: 15, description: "Lift both the chest and your legs.", video: "/media/circuit-3.mp4", exercises: [ { id: "exercise1", name: "Superman combo", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 45, rest: 15, video: "/media/circuit-4.mp4", exercises: [ { id: "exercise1", name: "Run & punch", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 45, rest: 15, video: "/media/circuit-5.mp4", exercises: [ { id: "exercise1", name: "Shoulder fly", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 45, rest: 15, video: "/media/circuit-6.mp4", exercises: [ { id: "exercise1", name: "Fast knees", repetitions: 8, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise1", name: "High knees", repetitions: 4, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, ], }, { id: "block0", sequence: 0, title: "Rep challenge", description: "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.", repetitions: 4, format: { id: "format0", name: "Rep challenge", description: "Finish 6 repetitions and earn a break.", }, blocks: [ { id: "block2", duration: 30, video: "/media/challenge.mp4", exercises: [ { id: "exercise1", name: "One armed burpee", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise1", name: "Long jump", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, { id: "exercise1", name: "Run back", repetitions: 1, description: "", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, ], }, { id: "block0", sequence: 0, title: "Work B**ch", repetitions: 1, rest: 90, video: "/media/workbitch.mp4", format: { id: "format0", name: "Sequence", description: "Sequence of exercises", }, blocks: [ { id: "block2", duration: 16, exercises: [ { id: "exercise0", name: "Pulsing crunch with high knees", repetitions: 1, description: "Jog pulling your knees up high while moving sideways", videos: ["https://www.youtube.com/watch?v=s5GanRixp6I"], pictures: [ "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", ], targets: [], baseExercise: { id: "baseExercise1", name: "Jog on the spot", }, }, ], }, { id: "block3", duration: 30, exercises: [ { id: "exercise1", name: "Oblique crunch - right", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 46, exercises: [ { id: "exercise1", name: "Bicycle crunch", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 30, exercises: [ { id: "exercise1", name: "Oblique crunch - left", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 45, exercises: [ { id: "exercise1", name: "Russian Twist", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 18, exercises: [ { id: "exercise1", name: "Plank", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 45, exercises: [ { id: "exercise1", name: "Plank with arm extension", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, { id: "block4", duration: 20, exercises: [ { id: "exercise1", name: "Plank with knee drops", repetitions: 1, description: "Sit down backwards, hip about knee-high. Keep your knees behind the toes.", videos: [], pictures: [], targets: ["Thighs", "Glutes"], baseExercise: { id: "baseExercise1", name: "Squat", }, }, ], }, ], }, ], }, ], polls: [], }; export default data;