[
  {
    "id": 1,
    "name": "The Countdown",
    "tagline": "Build Muscle, Burn Fat, Strengthen Your Heart",
    "description": "A high-intensity workout with two exercises performed back-to-back, descending by one rep each round.",
    "timerType": "none",
    "timerDuration": null,
    "difficulty": {
      "beginner": {
        "startReps": 5,
        "exercises": [
          { "name": "Pushups", "reps": 5, "notes": "Can do on knees or hands on bench/chair" },
          { "name": "Lunges (each leg)", "reps": 5, "notes": "Can use wall/couch/chair for balance" }
        ]
      },
      "intermediate": {
        "startReps": 10,
        "exercises": [
          { "name": "Pushups", "reps": 10, "notes": "Full form" },
          { "name": "Lunges (each leg)", "reps": 10, "notes": "Full form" }
        ]
      },
      "advanced": {
        "startReps": 15,
        "exercises": [
          { "name": "Pushups", "reps": 15, "notes": "Full form" },
          { "name": "Lunges (each leg)", "reps": 15, "notes": "Full form" }
        ]
      }
    },
    "instructions": [
      "Set a timer to see how quickly you can complete this workout.",
      "Perform the starting number of reps of pushups.",
      "Then, perform the starting number of reps of lunges (on each leg).",
      "Return to pushups and do one fewer rep than your first set.",
      "Do another round of lunges and do one fewer rep than your first set.",
      "Continue alternating exercises and descending by one rep until you perform only one rep of each exercise.",
      "Track your total time and rep count."
    ],
    "summary": "Alternate between pushups and lunges, decreasing reps by one each round until you reach 1 rep of each."
  },
  {
    "id": 2,
    "name": "The Cardio Fix",
    "tagline": "Support Longevity, Cardiovascular Endurance, Heart Health, and Fat Loss",
    "description": "A simple walk-run alternating workout that takes only 10 minutes and works for any fitness level.",
    "timerType": "fixed",
    "timerDuration": 600,
    "difficulty": {
      "beginner": {
        "exercises": [
          { "name": "Walk", "duration": "1 minute", "notes": "Comfortable pace" },
          { "name": "Run or Power Walk", "duration": "1 minute", "notes": "Faster pace you can maintain" }
        ]
      },
      "intermediate": {
        "exercises": [
          { "name": "Walk", "duration": "1 minute", "notes": "Comfortable pace" },
          { "name": "Run", "duration": "1 minute", "notes": "Steady running pace" }
        ]
      },
      "advanced": {
        "exercises": [
          { "name": "Walk", "duration": "1 minute", "notes": "Comfortable pace" },
          { "name": "Sprint/Fast Run", "duration": "1 minute", "notes": "Fast pace, high intensity" }
        ]
      }
    },
    "instructions": [
      "Set a timer for 10 minutes.",
      "Walk for 1 minute.",
      "Run (or run fast, depending on fitness level) at a pace you can maintain for 1 minute.",
      "Repeat walking and running alternately until the 10 minutes are up.",
      "You're done!"
    ],
    "summary": "Alternate between 1 minute of walking and 1 minute of running for 10 minutes total."
  },
  {
    "id": 3,
    "name": "The Hardest Minute",
    "tagline": "Build Strength, Increase Work Capacity, Experience Crazy Pumps",
    "description": "An EMOM (Every Minute On The Minute) workout where you perform reps at the start of each minute and rest the remainder.",
    "timerType": "per-round",
    "timerDuration": 60,
    "difficulty": {
      "beginner": {
        "rounds": 5,
        "exercises": [
          { "name": "Pick one exercise", "reps": "8-12 reps (bodyweight) or 6 reps (weighted)", "notes": "Choose lower body (squats, lunges, hip raises) or upper body (pushups, inverted rows) or weighted variation" }
        ]
      },
      "intermediate": {
        "rounds": 8,
        "exercises": [
          { "name": "Pick one exercise", "reps": "8-12 reps (bodyweight) or 6 reps (weighted)", "notes": "Choose lower body or upper body or weighted variation" }
        ]
      },
      "advanced": {
        "rounds": 10,
        "exercises": [
          { "name": "Pick one exercise", "reps": "8-12 reps (bodyweight) or 6 reps (weighted)", "notes": "Choose lower body or upper body or weighted variation" }
        ]
      }
    },
    "instructions": [
      "Pick a single exercise (bodyweight or weighted).",
      "Set a timer for 1 minute.",
      "Perform your prescribed reps at the start of the minute.",
      "Rest the remainder of the 60 seconds.",
      "Repeat for your designated number of rounds (5-12 depending on level).",
      "The workout gets harder as fatigue sets in—don't slow down!"
    ],
    "summary": "Perform prescribed reps at the start of each minute, rest the remainder. Repeat for 5-12 rounds."
  },
  {
    "id": 4,
    "name": "The 5 Minute Workout Challenge",
    "tagline": "Remove Aches and Pains, Improve Your Posture, Mobility, and Flexibility",
    "description": "Five mobility and flexibility movements performed in sequence. Great for loosening up or as a pre-workout warmup.",
    "timerType": "fixed",
    "timerDuration": 300,
    "difficulty": {
      "beginner": {
        "exercises": [
          { "name": "World's Greatest Stretch", "reps": "6 per side", "notes": "High knee hug, Spider-Man lunge, overhead reach, hip raise" },
          { "name": "Cat-Cow Stretch", "reps": "10", "notes": "Each rep includes both parts" },
          { "name": "90/90 Hip Switches", "reps": "5 per side", "notes": "Use hands for support" },
          { "name": "10-Second Squat Hold", "reps": "1", "notes": "Rock side to side if comfortable" },
          { "name": "Bodyweight Squats", "reps": "5-10", "notes": "Feel better?" }
        ]
      },
      "intermediate": {
        "exercises": [
          { "name": "World's Greatest Stretch", "reps": "6 per side", "notes": "Full range of motion" },
          { "name": "Cat-Cow Stretch", "reps": "10", "notes": "Each rep includes both parts" },
          { "name": "90/90 Hip Switches", "reps": "5 per side", "notes": "Minimal hand support" },
          { "name": "10-Second Squat Hold", "reps": "1", "notes": "Deep squat" },
          { "name": "Bodyweight Squats", "reps": "10-15", "notes": "Full depth" }
        ]
      },
      "advanced": {
        "exercises": [
          { "name": "World's Greatest Stretch", "reps": "6 per side", "notes": "Controlled, full range" },
          { "name": "Cat-Cow Stretch", "reps": "10", "notes": "Smooth transitions" },
          { "name": "90/90 Hip Switches", "reps": "5 per side", "notes": "No hand support" },
          { "name": "10-Second Squat Hold", "reps": "1-2", "notes": "Deep hold, controlled" },
          { "name": "Bodyweight Squats", "reps": "15-20", "notes": "Full depth, continuous" }
        ]
      }
    },
    "instructions": [
      "Movement 1: World's Greatest Stretch (6 reps per side) - includes high knee hug, Spider-Man lunge, overhead reach, hip raise",
      "Movement 2: Cat-Cow Stretch (10 reps, both parts)",
      "Movement 3: 90/90 Hip Switches (5 per side)",
      "Movement 4: 10-Second Squat Hold",
      "Movement 5: Bodyweight Squats (5-20 depending on level)",
      "You can fly through it for cardio or slow down to enjoy the stretches."
    ],
    "summary": "Five movements: World's Greatest Stretch → Cat-Cow → 90/90 Hip Switches → Squat Hold → Bodyweight Squats."
  },
  {
    "id": 5,
    "name": "The Two-Dumbbell Workout",
    "tagline": "Build Muscle, Burn Fat, Increase Muscular Endurance",
    "description": "A full-body workout with just one pair of dumbbells. High heart rate, challenging muscles, and an incredible pump.",
    "timerType": "fixed",
    "timerDuration": 900,
    "difficulty": {
      "beginner": {
        "weight": "Lighter dumbbells (select based on overhead press comfort)",
        "exercises": [
          { "name": "Dumbbell Row", "reps": 10 },
          { "name": "Dumbbell Lunge", "reps": 10 },
          { "name": "Dumbbell Overhead Press", "reps": 10 },
          { "name": "Dumbbell Romanian Deadlift", "reps": 10 },
          { "name": "Dumbbell Overhead Farmer's Walk", "reps": "10 steps each leg" },
          { "name": "Dumbbell Squat", "reps": 10 },
          { "name": "Pushups", "reps": 10 }
        ]
      },
      "intermediate": {
        "weight": "Moderate dumbbells (select based on overhead press comfort)",
        "exercises": [
          { "name": "Dumbbell Row", "reps": 10 },
          { "name": "Dumbbell Lunge", "reps": 10 },
          { "name": "Dumbbell Overhead Press", "reps": 10 },
          { "name": "Dumbbell Romanian Deadlift", "reps": 10 },
          { "name": "Dumbbell Overhead Farmer's Walk", "reps": "10 steps each leg" },
          { "name": "Dumbbell Squat", "reps": 10 },
          { "name": "Pushups", "reps": 10 }
        ]
      },
      "advanced": {
        "weight": "Heavier dumbbells (select based on overhead press comfort)",
        "exercises": [
          { "name": "Dumbbell Row", "reps": 10 },
          { "name": "Dumbbell Lunge", "reps": 10 },
          { "name": "Dumbbell Overhead Press", "reps": 10 },
          { "name": "Dumbbell Romanian Deadlift", "reps": 10 },
          { "name": "Dumbbell Overhead Farmer's Walk", "reps": "10 steps each leg" },
          { "name": "Dumbbell Squat", "reps": 10 },
          { "name": "Pushups", "reps": 10 }
        ]
      }
    },
    "instructions": [
      "Set a timer for 15 minutes.",
      "Perform 10 reps of each exercise in order with minimal rest between exercises.",
      "Once you complete all 7 exercises, that's one round.",
      "After the first round, catch your breath and repeat the sequence.",
      "Do as many complete rounds as possible in the 15 minutes.",
      "Weight selection tip: Use dumbbells you can comfortably press overhead for 10 reps; other exercises will feel easier."
    ],
    "summary": "15-minute circuit: Row → Lunge → Press → RDL → Farmer's Walk → Squat → Pushups. As many rounds as possible."
  }
]