[{"id":"17","title":"Jumping Jacks","description":"Stand upright with feet together and arms at your sides. Jump while spreading your legs beyond shoulder-width apart and bringing your arms overhead. Return to the starting position with a controlled motion. Repeat continuously. Focus on breathing steadily and maintaining rhythm.","category":"Cardio","difficulty":"Beginner","duration":"10","trainer_id":"1","video_url":"https:\/\/www.youtube.com\/watch?v=c4DAnQ6DtF8","created_at":"2025-11-12 11:52:47","updated_at":"2025-11-15 14:31:11"},{"id":"18","title":"Push-Ups","description":"Place your and slightly wider than shoulder-width apart. Keep your body in straight line from head to heels. Lower your chest until it nearly touch is the floor then push yourself backup.","category":"Strength","difficulty":"Intermediate","duration":"15","trainer_id":"1","video_url":"https:\/\/youtu.be\/_l3ySVKYVJ8?si=Uvvq02PqoV8bxnh1","created_at":"2025-11-12 18:43:00","updated_at":"2025-11-15 14:31:31"},{"id":"19","title":"Surya Namaskar (Sun Salutation)","description":"A sequence of 12 poses including prayer pose,  forward bend, plank, cobra, and downward dog. Breathe deeply and flow smoothly between postures to increase flexibility and balance.","category":"Yoga","difficulty":"Beginner","duration":"20","trainer_id":"1","video_url":"https:\/\/youtube.com\/shorts\/ZGwEgwLFf_k?si=pknIJ2ksYvU_Lg7m","created_at":"2025-11-12 18:46:35","updated_at":"2025-11-15 14:31:46"},{"id":"20","title":"Mountain Climbers","description":"Start in a plank position. Bring one knee toward your chest, then quickly switch legs, as if running in place. Maintain core tightness and a study rhythm.","category":"HIIT","difficulty":"Intermediate","duration":"12","trainer_id":"1","video_url":"https:\/\/youtu.be\/nmwgirgXLYM?si=CypABVw2JoiW5EIg","created_at":"2025-11-12 18:49:47","updated_at":"2025-11-15 14:32:24"},{"id":"21","title":"Pilates Roll-Up","description":"Lie flat on your back with legs extended and arms overhead. Slowly roll up, reaching toward your toes, then roll back down vertebra by vertebra. Strengthens the abs and improve spine flexibility.","category":"Pilates","difficulty":"Beginner","duration":"10","trainer_id":"1","video_url":"https:\/\/youtube.com\/shorts\/G_QHABL51u0?si=Bc5x7KuOYGv1xCG6","created_at":"2025-11-12 18:57:29","updated_at":"2025-11-12 18:57:29"},{"id":"22","title":"Squats","description":"Stand with feet shoulder-width apart. Lower your hips as if sitting on a chair, keeping your chest up and knees behind your toes. Push through your heels to stand back up.","category":"Strength","difficulty":"Beginner","duration":"15","trainer_id":"1","video_url":"https:\/\/images.pexels.com\/photos\/4164465\/pexels-photo-4164465.jpeg","created_at":"2025-11-12 19:00:12","updated_at":"2025-11-12 19:00:12"},{"id":"23","title":"Downward Dog","description":"Start on all fours, lift your hips upward forming an inverted V shape. Keep your head between arms and press your heels toward the ground to stretch your spine and hamstrings.","category":"Yoga","difficulty":"Beginner","duration":"8","trainer_id":"1","video_url":"https:\/\/images.pexels.com\/photos\/3822118\/pexels-photo-3822118.jpeg","created_at":"2025-11-12 19:03:58","updated_at":"2025-11-12 19:03:58"},{"id":"24","title":"Burpees","description":"From standing, drop into a squat, place your hands on the floor, kick your feet back to a plank, perform a push-up, jump your feet  forward and explode into a jump.","category":"HIIT","difficulty":"Advanced","duration":"8","trainer_id":"1","video_url":"https:\/\/youtu.be\/TU8QYVW0gDU?si=XXIaozYGsW00rITi","created_at":"2025-11-12 19:06:52","updated_at":"2025-11-12 19:06:52"},{"id":"25","title":"Jump Rope","description":"Hold the rope handles beside your body. Swing the rope over your head and jump as it passes under your feet. Maintain a light bounce on the balls of your feet for steady rhythm and endurance.","category":"Cardio","difficulty":"Intermediate","duration":"15","trainer_id":"1","video_url":"https:\/\/youtube.com\/shorts\/VLC6YO9w5iU?si=1ndu_BQBuH7f8NQ9","created_at":"2025-11-12 19:17:38","updated_at":"2025-11-12 19:17:38"},{"id":"26","title":"Plank Hold","description":"Lie face down, lift your body on forearms and toes. Keep your body in a straight line and hold your core tight without sagging your hips. Maintain the position for 30-60 seconds.","category":"Strength","difficulty":"Intermediate","duration":"5","trainer_id":"1","video_url":"https:\/\/images.pexels.com\/photos\/23224738\/pexels-photo-23224738.jpeg","created_at":"2025-11-12 19:22:28","updated_at":"2025-11-12 19:22:28"}]