____             __
   / __ )__  _____  / /
  / __  / / / / _ \/ / 
 / /_/ / /_/ /  __/_/  
/_____/\__, /\___(_)   
      /____/    
Thanks for using Fitness Duke!
Hope to see you again

Exercise ID: 227. 
Name: Dumbbell Incline Row
Difficulty Level: easy
Workout Type: upper body
Using a neutral grip, lean into an incline bench., Take a dumbbell in each hand with a neutral grip, beginning with the upper body straight. This will be your starting position., Retract the shoulder blades and flex the elbows to row the dumbbells to your side., Pause at the top of the motion, and then return to the starting position.

Exercise ID: 673. 
Name: Single-Arm Cable Crossover
Difficulty Level: easy
Workout Type: upper body
Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in each hand., Step forward in front of both pulleys with your upper body extended in front of you, bringing your hands together. Your head and upper body should be up as you lean forward, while your feet should be staggered. This will be your starting position., Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow. The right arm should be perpendicular to the body at approximately shoulder level., Return your arm back to the starting position by pulling your hand back to the midline of the body., Hold for a second at the starting position and repeat the movement on the opposite side. Continue alternating back and forth for the prescribed number of repetitions.

Exercise ID: 546. 
Name: Power Clean
Difficulty Level: medium
Workout Type: legs
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly., Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended., Place the bar about 1 inch in front of your shins and over the balls of your feet., Your back should be flat or slightly arched, your upper body held up and out and your shoulder blades should be retracted., Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase., Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the upper body (this would have the effect of pushing the legs in the air and stretching the legs., Keep elbows fully extended with the head in a neutral position and the upper body over the bar., As the bar raises keep it as close to the shins as possible., As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar., Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase., Inhale and then forcefully and quickly extend your hips and knees and stand on your toes., Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your upper body over the bar and upper body straight as long as possible., When your lower body joints are fully extended, shrug the upper body upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement., As the upper body reach their highest elevation flex your elbows to begin pulling your body under the bar., Continue to pull the upper body as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor., After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the upper body around and under the bar., Simultaneously, flex the hips and knees into a quarter squat position., Once the upper body are under the bar, inhale and then lift your elbows to position the upper upper body parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles., Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement., Stand up by extending the hips and knees to a fully erect position., Lower the bar by gradually reducing the muscular tension of the upper body to allow a controlled descent of the bar to the thighs. Inhale during this movement., Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs., Squat down with the elbows fully extended until the bar touches the floor., Start over at Phase 1 and repeat for the recommended amount of repetitions.

________________________________________

generate static upper easy 2
Exercise ID: 842. 
Name: V-Bar Pullup
Difficulty Level: easy
Workout Type: upper body
Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles., Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your upper body out and lean yourself back slightly in order to better engage the upper body. This will be your starting position., Using your upper body, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your upper body nearly touches the V-bar. Exhale as you execute this motion., After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in., Repeat for the prescribed number of repetitions.

Exercise ID: 95. 
Name: Body Tricep Press
Difficulty Level: easy
Workout Type: upper body
Position a bar in a rack at upper body height., Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and upper body extended so that you are leaning on the bar. This will be your starting position., Begin by flexing the elbow, lowering yourself towards the bar., Pause, and then reverse the motion by extending the elbows., Progress from bodyweight by adding chains over your upper body.
________________________________________

Exercise ID: 402. 
Name: Lateral Bound
Workout Type: legs
Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position., 
Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
Immediately push off and extend, attempting to bound to the side as far as possible., Upon landing, immediately push off in the opposite direction, returning to your original start position., Continue back and forth for several repetitions.

Exercise ID: 291. 
Name: Front Leg Raises
Stand next to a chair or other support, holding on with one hand., Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

The current workout contains: 
1) Lateral Bound
2) Front Leg Raises
Start workout! You got this, all the best!

23)  The Static Warrior: Complete 3 Static workouts!
Difficulty: **
Not Achieved :(
Current Count: 0

Cleared achievement data
________________________________________

We added your IPPT as a session
Your total score is 72
________________________________________

Session 1
On this date: 2023-04-06
Exercise ID: 563. 
Name: Push-Up Wide
Difficulty Level: easy
Workout Type: upper body
With your hands wide apart support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin allow the elbows to flex lowering your upper body to the floor as you inhale. Using your pectoral muscles press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step. After pausing at the contracted position repeat the movement for the prescribed amount of repetitions.

Exercise ID: 686. 
Name: Sit-Up
Difficulty Level: easy
Workout Type: core
Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise. Once you feel the contraction for a second lower your upper body back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.

Exercise ID: 873. 
Name: Timed 2.4km Run
Difficulty Level: medium
Workout Type: legs
Run for a distance of 2.4km and time your run. This exercise is part of the IPPT exercises set.

You scored at total of: 72
Pushups: 17
Situps: 14
2.4 Km Run 41
________________________________________

Exercise ID: 0. 
Name: 3/4 Sit-Up
Difficulty Level: easy
Workout Type: core
Lie down on the floor and secure your feet. Your legs should be bent at the knees., Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position., Flex your hips and spine to raise your torso toward your knees., At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down., Repeat for the recommended amount of repetitions.

Exercise ID: 828. 
Name: Tuck Crunch
Difficulty Level: easy
Workout Type: core
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your upper body should be lying across your sides with the palms facing down., Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs., Move your upper body from the floor and cross them so they are resting on your upper body. This is the starting position., While keeping your upper body pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise., Slowly begin to lower your torso back down to the starting position while inhaling., Repeat for the recommended amount of repetitions.

Exercise ID: 0. 
Name: 3/4 Sit-Up
Difficulty Level: easy
Workout Type: core
Lie down on the floor and secure your feet. Your legs should be bent at the knees., Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position., Flex your hips and spine to raise your torso toward your knees., At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only 75¾ of the way down., Repeat for the recommended amount of repetitions.

Exercise ID: 828. 
Name: Tuck Crunch
Difficulty Level: easy
Workout Type: core
To begin, lie down on the floor or an exercise mat with your back pressed against the floor. Your upper body should be lying across your sides with the palms facing down., Your legs should be crossed by wrapping one ankle around the other. Slowly elevate your legs up in the air until your thighs are perpendicular to the floor with a slight bend at the knees. Note: Your knees and toes should be parallel to the floor as opposed to the thighs., Move your upper body from the floor and cross them so they are resting on your upper body. This is the starting position., While keeping your upper body pressed against the floor, slowly lift your torso. Remember to exhale while perform this part of the exercise., Slowly begin to lower your torso back down to the starting position while inhaling., Repeat for the recommended amount of repetitions.

1)  Easy Lemon DESTROYEERRR: Complete 5 easy exercises!
2) The Static Warrior: Complete 5 Static workouts!

Exercise ID: 133. 
Name: Calf-Machine Shoulder Shrug
Difficulty Level: easy
Workout Type: upper body
Position yourself on the calf machine so that the shoulder pads are above your upper body. Your torso should be straight with the upper body extended normally by your side. This will be your starting position. Raise your upper body up towards your ears as you exhale and hold the contraction for a full second. Slowly return to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Exercise ID: 337. 
Name: Incline Cable Flye
Difficulty Level: medium
Workout Type: upper body
To get yourself into the starting position set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 degrees) in between the pulleys select a weight on each one and grab a pulley on each hand. With a handle on each hand lie on the incline bench and bring your hands together at upper body length in front of your face. This will be your starting position. With a slight bend of your elbows (in order to prevent stress at the upper body tendon) lower your upper body out at both sides in a wide arc until you feel a stretch on your upper body. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement the upper body should remain stationary. The movement should only occur at the shoulder joint. Return your upper body back to the starting position as you squeeze your upper body muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights. Repeat the movement for the prescribed amount of repetitions.

Session 1
On this date: 2023-04-09
Exercise ID: 133. 
Name: Calf-Machine Shoulder Shrug
Difficulty Level: easy
Workout Type: upper body
Position yourself on the calf machine so that the shoulder pads are above your upper body. Your torso should be straight with the upper body extended normally by your side. This will be your starting position. Raise your upper body up towards your ears as you exhale and hold the contraction for a full second. Slowly return to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Exercise ID: 337. 
Name: Incline Cable Flye
Difficulty Level: medium
Workout Type: upper body
To get yourself into the starting position set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 degrees) in between the pulleys select a weight on each one and grab a pulley on each hand. With a handle on each hand lie on the incline bench and bring your hands together at upper body length in front of your face. This will be your starting position. With a slight bend of your elbows (in order to prevent stress at the upper body tendon) lower your upper body out at both sides in a wide arc until you feel a stretch on your upper body. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement the upper body should remain stationary. The movement should only occur at the shoulder joint. Return your upper body back to the starting position as you squeeze your upper body muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights. Repeat the movement for the prescribed amount of repetitions.

Shoulder Press - With Bands, Completed 1 time
Decline Oblique Crunch, Completed 2 times

Here is a list of all the exercises you have completed:

Exercise Name: Shoulder Press - With Bands
Difficulty Level: easy
Workout type: upper body
To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles and lift them so that the hands are at shoulder height at each side., Rotate the wrists so that the palms of your hands are facing forward. Your elbows should be bent, with the upper upper body and upper body in line to the torso. This is your starting position., As you exhale, lift the handles up until your upper body are fully extended overhead.
Times Completed: 1

Exercise Name: Decline Oblique Crunch
Difficulty Level: easy
Workout type: core
Secure your legs at the end of the decline bench and slowly lay down on the bench., Raise your upper body off the bench until your torso is about 35-45 degrees if measured from the floor., Put one hand beside your head and the other on your thigh. This will be your starting position., Raise your upper body slowly from the starting position while turning your torso to the left. Continue crunching up as you exhale until your right elbow touches your left knee. Hold this contracted position for a second. Tip: Focus on keeping your abs tight and keeping the movement slow and controlled., Lower your body back down slowly to the starting position as you inhale., After completing one set on the right for the recommended amount of repetitions, switch to your left side. Tip: Focus on really twisting your torso and feeling the contraction when you are in the up position.
Times Completed: 2

You have completed a total of 3 non-unique exercise(s), of which 2 of them are unique! Keep it up!:)

history
Session 1
On this date: 2023-03-31
Exercise ID: 71. 
Name: Bench Jump
Difficulty Level: medium
Workout Type: legs
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position., Perform a short squat in preparation for the jump; swing your upper body behind you., Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your upper body forward and up., Jump over the bench, landing with the knees bent, absorbing the impact through the legs., Turn around and face the opposite direction, then jump back over the bench.


 
Session 2
On this date: 2023-03-31
Exercise ID: 326. 
Name: Hip Lift with Band
Difficulty Level: easy
Workout Type: legs
After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move., Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position., Keeping your upper body on the ground, drive through your heels to raise your hips, pushing into the band as high as you can., Pause at the top of the motion, and return to the starting position.

________________________________________

delete 2
OK, you have deleted Workout Session Number 2!
________________________________________
history
Session 1
On this date: 2023-03-31
Exercise ID: 71. 
Name: Bench Jump
Difficulty Level: medium
Workout Type: legs
Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position., Perform a short squat in preparation for the jump; swing your upper body behind you., Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your upper body forward and up., Jump over the bench, landing with the knees bent, absorbing the impact through the legs., Turn around and face the opposite direction, then jump back over the bench.

________________________________________

Here are the exercises matching your keyword:
1.Ab Crunch Machine
2.Bosu Ball Cable Crunch With Side Bends
3.Cable Crunch
4.Cable Reverse Crunch
5.Cable Seated Crunch
6.Cross-Body Crunch
7.Crunches
8.Crunch - Hands Overhead
9.Crunch - Legs On Exercise Ball
10.Decline Crunch
11.Decline Oblique Crunch
12.Decline Reverse Crunch
13.Exercise Ball Crunch
14.Gorilla Chin/Crunch
15.Kneeling Cable Crunch With Alternating Oblique Twists
16.Oblique Crunches
17.Oblique Crunches - On The Floor
18.Reverse Crunch
19.Rope Crunch
20.Standing Rope Crunch
21.Suspended Reverse Crunch
22.Tuck Crunch
23.Weighted Crunches
________________________________________

Here are the exercises matching your keyword:
1.legs-SMR
2.Crunch - Legs On Exercise Ball
3.Kettlebell Pass Between The Legs
4.Lying Prone legs
5.legs-SMR
6.Wide Stance Stiff Legs
________________________________________

Session 1
On this date: 2023-04-09
Exercise ID: 133. 
Name: Calf-Machine Shoulder Shrug
Difficulty Level: easy
Workout Type: upper body
Position yourself on the calf machine so that the shoulder pads are above your upper body. Your torso should be straight with the upper body extended normally by your side. This will be your starting position. Raise your upper body up towards your ears as you exhale and hold the contraction for a full second. Slowly return to the starting position as you inhale. Repeat for the recommended amount of repetitions.

Exercise ID: 337. 
Name: Incline Cable Flye
Difficulty Level: medium
Workout Type: upper body
To get yourself into the starting position set the pulleys at the floor level (lowest level possible on the machine that is below your torso). Place an incline bench (set at 45 degrees) in between the pulleys select a weight on each one and grab a pulley on each hand. With a handle on each hand lie on the incline bench and bring your hands together at upper body length in front of your face. This will be your starting position. With a slight bend of your elbows (in order to prevent stress at the upper body tendon) lower your upper body out at both sides in a wide arc until you feel a stretch on your upper body. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement the upper body should remain stationary. The movement should only occur at the shoulder joint. Return your upper body back to the starting position as you squeeze your upper body muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights. Repeat the movement for the prescribed amount of repetitions.

________________________________________

Here are the exercises you have completed which match the keyword that you have provided!

1. Calf-Machine Shoulder Shrug
Exercise ID: 133
Difficulty Level: easy
Workout type: upper body
Position yourself on the calf machine so that the shoulder pads are above your upper body. Your torso should be straight with the upper body extended normally by your side. This will be your starting position., Raise your upper body up towards your ears as you exhale and hold the contraction for a full second., Slowly return to the starting position as you inhale., Repeat for the recommended amount of repetitions.

Here are the exercises you have completed which match the keyword that you have provided!

1. Incline Cable Flye
Exercise ID: 337
Difficulty Level: medium
Workout type: upper body
To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso)., Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand., With a handle on each hand, lie on the incline bench and bring your hands together at upper body length in front of your face. This will be your starting position., With a slight bend of your elbows (in order to prevent stress at the upper body tendon), lower your upper body out at both sides in a wide arc until you feel a stretch on your upper body. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the upper body should remain stationary. The movement should only occur at the shoulder joint., Return your upper body back to the starting position as you squeeze your upper body muscles and exhale. Hold the contracted position for a second. Tip: Make sure to use the same arc of motion used to lower the weights., Repeat the movement for the prescribed amount of repetitions.

Welcome to planner editor, type exit to exit
Plan your Workouts here!! try:
add monday Home_Leg_Day legs static
delete monday Home_Leg_Day

===>Planner Mode<===

YOUR WORKOUT PLAN:
_________
MONDAY
1. home_leg_day
Filters: legs static
_________
TUESDAY
_________
WEDNESDAY
1. gym_with_tom
Filters: gym upper legs hard
_________
THURSDAY
_________
FRIDAY
1. tabata_with_ben
Filters: static hard
_________
SATURDAY
1. chill_day
Filters: easy static
_________
SUNDAY
________________________________________

===>Planner Mode<===
add monday home_legs_day easy static legs
[home_legs_day] added to MONDAY

===>Planner Mode<===

===>Planner Mode<===
delete monday home_legs_day
[home_legs_day] deleted from MONDAY

===>Planner Mode<===

===>Planner Mode<===
exit
Exited planner editor!
________________________________________

===>Planner Mode<===
help
These are some commands available: 
[add]
	Create a new plan on a day of the week: add monday plan_name FILTER1 FILTER2 ... x
	FILTER stands for a specific requirement you want to include in your exercise
[delete]
	delete a plan on a day of the week: delete monday plan_name
[plans]
	Show all plans
[filters]
	View all available filters
[exit]
	Exit workout plan editor

===>Planner Mode<===

YOUR WORKOUT PLAN:
_________
MONDAY
1. home_leg_day
Filters: legs static
_________
TUESDAY
_________
WEDNESDAY
_________
THURSDAY
_________
FRIDAY
_________
SATURDAY
_________
SUNDAY
________________________________________

quick home_leg_day 3
Exercise ID: 576. 
Name: Rear Leg Raises
Difficulty Level: easy
Workout Type: legs
Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the legs and the legs. This will be your starting position., Extend one leg up and behind you. The knee and hip should both extend. Repeat for 5-10 repetitions, and then switch sides.

Exercise ID: 444. 
Name: Lying Glute
Difficulty Level: hard
Workout Type: legs
Lie on your back with your partner kneeling beside you., Flex the hip of one leg, raising it off of the floor. Rotate the leg so the foot is over the opposite hip, the lower leg perpendicular to your body. Your partner should hold the knee and ankle in place. This will be your starting position., Attempt to push your leg towards your partner, who should be preventing any actual movement of the leg., After 10-20 seconds, completely relax as your partner gently pushes the ankle and knee towards your upper body. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching.

Exercise ID: 305. 
Name: Groiners
Difficulty Level: medium
Workout Type: legs
Begin in a pushup position on the floor. This will be your starting position., Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so., Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

________________________________________