diff --git "a/validation.json" "b/validation.json" new file mode 100644--- /dev/null +++ "b/validation.json" @@ -0,0 +1,2992 @@ +[ + { + "name": "Agility ladder drills", + "force": "not applicable", + "mechanic": "not applicable", + "equipment": "agility ladder", + "primaryMuscles": "legs, agility", + "secondaryMuscles": "core, coordination", + "instructions": "Set up the agility ladder on the ground; Start at one end of the ladder; Perform various footwork patterns through the ladder as quickly and accurately as possible; Continue for a set duration or number of repetitions;", + "output": " The Agility ladder drills exercise is performed with agility ladder equipment. The Agility ladder drills exercise primarily targets the legs, agility muscle(s). The Agility ladder drills exercise engages the core, coordination muscle(s) as secondary muscles. The Agility ladder drills exercise is performed as such: Set up the agility ladder on the ground; Start at one end of the ladder; Perform various footwork patterns through the ladder as quickly and accurately as possible; Continue for a set duration or number of repetitions;" + }, + { + "name": "Archer push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "chest, triceps", + "secondaryMuscles": "shoulders", + "instructions": "Assume a push-up position with hands wider than shoulder-width apart; Lower your chest towards one hand while keeping the other arm straight; Push back up to the starting position; Alternate sides for each repetition;", + "output": "The Archer push-ups exercise uses a push force. The Archer push-ups exercise has a compound mechanic. The Archer push-ups exercise is performed with body only equipment. The Archer push-ups exercise primarily targets the chest, triceps muscle(s). The Archer push-ups exercise engages the shoulders muscle(s) as secondary muscles. The Archer push-ups exercise is performed as such: Assume a push-up position with hands wider than shoulder-width apart; Lower your chest towards one hand while keeping the other arm straight; Push back up to the starting position; Alternate sides for each repetition;" + }, + { + "name": "Bear crawls", + "force": "push, pull", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core, shoulders, legs", + "secondaryMuscles": "arms, back", + "instructions": "Start on all fours with hands directly under shoulders and knees under hips; Raise your knees slightly off the ground; Move forward by taking a small step with your right hand and left foot, then alternate with your left hand and right foot; Keep your back flat and core engaged throughout the movement;", + "output": "The Bear crawls exercise uses a push, pull force. The Bear crawls exercise has a compound mechanic. The Bear crawls exercise is performed with body only equipment. The Bear crawls exercise primarily targets the core, shoulders, legs muscle(s). The Bear crawls exercise engages the arms, back muscle(s) as secondary muscles. The Bear crawls exercise is performed as such: Start on all fours with hands directly under shoulders and knees under hips; Raise your knees slightly off the ground; Move forward by taking a small step with your right hand and left foot, then alternate with your left hand and right foot; Keep your back flat and core engaged throughout the movement;" + }, + { + "name": "Bench jumps", + "force": "push", + "mechanic": "plyometric", + "equipment": "bench or box", + "primaryMuscles": "legs", + "secondaryMuscles": "glutes, calves", + "instructions": "Stand in front of a bench or box with feet shoulder-width apart; Bend your knees and swing your arms back; Explosively jump onto the bench, landing softly with both feet; Step or jump back down to the starting position; Repeat for the desired number of repetitions;", + "output": "The Bench jumps exercise uses a push force. The Bench jumps exercise has a plyometric mechanic. The Bench jumps exercise is performed with bench or box equipment. The Bench jumps exercise primarily targets the legs muscle(s). The Bench jumps exercise engages the glutes, calves muscle(s) as secondary muscles. The Bench jumps exercise is performed as such: Stand in front of a bench or box with feet shoulder-width apart; Bend your knees and swing your arms back; Explosively jump onto the bench, landing softly with both feet; Step or jump back down to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Bench press", + "force": "push", + "mechanic": "compound", + "equipment": "barbell or dumbbells, bench", + "primaryMuscles": "chest, shoulders, triceps", + "secondaryMuscles": "back, core", + "instructions": "Lie on a flat bench with your feet planted on the ground; Hold the barbell or dumbbells with an overhand grip, hands slightly wider than shoulder-width apart; Lower the weight to your chest, keeping your elbows tucked close to your body; Push the weight back up to the starting position, fully extending your arms; Repeat for the desired number of repetitions;", + "output": "The Bench press exercise uses a push force. The Bench press exercise has a compound mechanic. The Bench press exercise is performed with barbell or dumbbells, bench equipment. The Bench press exercise primarily targets the chest, shoulders, triceps muscle(s). The Bench press exercise engages the back, core muscle(s) as secondary muscles. The Bench press exercise is performed as such: Lie on a flat bench with your feet planted on the ground; Hold the barbell or dumbbells with an overhand grip, hands slightly wider than shoulder-width apart; Lower the weight to your chest, keeping your elbows tucked close to your body; Push the weight back up to the starting position, fully extending your arms; Repeat for the desired number of repetitions;" + }, + { + "name": "Bent-over rows", + "force": "pull", + "mechanic": "compound", + "equipment": "barbell, dumbbells, or machine", + "primaryMuscles": "back, biceps", + "secondaryMuscles": "shoulders, forearms", + "instructions": "Stand with feet shoulder-width apart, knees slightly bent, and hold the barbell or dumbbells with an overhand grip; Bend at the hips, keeping your back flat and chest up; Pull the weight towards your lower chest, keeping your elbows close to your body; Pause at the top, then slowly lower the weight back down; Repeat for the desired number of repetitions;", + "output": "The Bent-over rows exercise uses a pull force. The Bent-over rows exercise has a compound mechanic. The Bent-over rows exercise is performed with barbell, dumbbells, or machine equipment. The Bent-over rows exercise primarily targets the back, biceps muscle(s). The Bent-over rows exercise engages the shoulders, forearms muscle(s) as secondary muscles. The Bent-over rows exercise is performed as such: Stand with feet shoulder-width apart, knees slightly bent, and hold the barbell or dumbbells with an overhand grip; Bend at the hips, keeping your back flat and chest up; Pull the weight towards your lower chest, keeping your elbows close to your body; Pause at the top, then slowly lower the weight back down; Repeat for the desired number of repetitions;" + }, + { + "name": "Bicep curls", + "force": "pull", + "mechanic": "isolation", + "equipment": "dumbbells or barbell", + "primaryMuscles": "biceps", + "secondaryMuscles": "forearms", + "instructions": "Stand with feet shoulder-width apart, holding dumbbells or a barbell at arm's length with palms facing forward; Keeping your upper arms stationary, curl the weights towards your shoulders; Pause at the top of the movement, then lower the weights back down to the starting position; Repeat for the desired number of repetitions;", + "output": "The Bicep curls exercise uses a pull force. The Bicep curls exercise has a isolation mechanic. The Bicep curls exercise is performed with dumbbells or barbell equipment. The Bicep curls exercise primarily targets the biceps muscle(s). The Bicep curls exercise engages the forearms muscle(s) as secondary muscles. The Bicep curls exercise is performed as such: Stand with feet shoulder-width apart, holding dumbbells or a barbell at arm's length with palms facing forward; Keeping your upper arms stationary, curl the weights towards your shoulders; Pause at the top of the movement, then lower the weights back down to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Bicycle crunches", + "force": "pull", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "abdominals", + "secondaryMuscles": "obliques", + "instructions": "Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees; Bring your right elbow towards your left knee while straightening your right leg; Switch sides, bringing your left elbow towards your right knee while straightening your left leg; Continue alternating sides in a pedaling motion;", + "output": "The Bicycle crunches exercise uses a pull force. The Bicycle crunches exercise has a compound mechanic. The Bicycle crunches exercise is performed with body only equipment. The Bicycle crunches exercise primarily targets the abdominals muscle(s). The Bicycle crunches exercise engages the obliques muscle(s) as secondary muscles. The Bicycle crunches exercise is performed as such: Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees; Bring your right elbow towards your left knee while straightening your right leg; Switch sides, bringing your left elbow towards your right knee while straightening your left leg; Continue alternating sides in a pedaling motion;" + }, + { + "name": "Bicycle kicks", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "abdominals", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your hands under your glutes, legs extended off the ground; Bring your knees towards your chest while lifting your shoulders off the ground; Straighten one leg while bending the other, switching in a pedaling motion; Continue alternating legs in a controlled manner;", + "output": " The Bicycle kicks exercise has a compound mechanic. The Bicycle kicks exercise is performed with body only equipment. The Bicycle kicks exercise primarily targets the abdominals muscle(s). The Bicycle kicks exercise engages the hip flexors muscle(s) as secondary muscles. The Bicycle kicks exercise is performed as such: Lie on your back with your hands under your glutes, legs extended off the ground; Bring your knees towards your chest while lifting your shoulders off the ground; Straighten one leg while bending the other, switching in a pedaling motion; Continue alternating legs in a controlled manner;" + }, + { + "name": "Box jumps", + "force": "push", + "mechanic": "plyometric", + "equipment": "box or platform", + "primaryMuscles": "legs", + "secondaryMuscles": "glutes, calves", + "instructions": "Stand in front of a sturdy box or platform with feet shoulder-width apart; Bend your knees and swing your arms back; Explosively jump onto the box, landing softly with both feet; Step or jump back down to the starting position; Repeat for the desired number of repetitions;", + "output": "The Box jumps exercise uses a push force. The Box jumps exercise has a plyometric mechanic. The Box jumps exercise is performed with box or platform equipment. The Box jumps exercise primarily targets the legs muscle(s). The Box jumps exercise engages the glutes, calves muscle(s) as secondary muscles. The Box jumps exercise is performed as such: Stand in front of a sturdy box or platform with feet shoulder-width apart; Bend your knees and swing your arms back; Explosively jump onto the box, landing softly with both feet; Step or jump back down to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Box squats", + "force": "push", + "mechanic": "compound", + "equipment": "box or bench", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand in front of a box or bench with feet shoulder-width apart; Lower yourself onto the box by pushing your hips back and bending your knees; Pause briefly on the box, then explosively stand back up; Repeat for the desired number of repetitions;", + "output": "The Box squats exercise uses a push force. The Box squats exercise has a compound mechanic. The Box squats exercise is performed with box or bench equipment. The Box squats exercise primarily targets the quadriceps, glutes muscle(s). The Box squats exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Box squats exercise is performed as such: Stand in front of a box or bench with feet shoulder-width apart; Lower yourself onto the box by pushing your hips back and bending your knees; Pause briefly on the box, then explosively stand back up; Repeat for the desired number of repetitions;" + }, + { + "name": "Boxer shuffle", + "force": "not applicable", + "mechanic": "not applicable", + "equipment": "not applicable", + "primaryMuscles": "legs, cardiovascular system", + "secondaryMuscles": "not applicable", + "instructions": "Stand with feet shoulder-width apart; Quickly move your feet back and forth in a small, quick motion similar to a boxer's footwork; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;", + "output": " The Boxer shuffle exercise does not require any equipment. The Boxer shuffle exercise primarily targets the legs, cardiovascular system muscle(s). The Boxer shuffle exercise does not engage any secondary muscles. The Boxer shuffle exercise is performed as such: Stand with feet shoulder-width apart; Quickly move your feet back and forth in a small, quick motion similar to a boxer's footwork; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;" + }, + { + "name": "Broad jumps", + "force": "push", + "mechanic": "plyometric", + "equipment": "not applicable", + "primaryMuscles": "legs", + "secondaryMuscles": "glutes, calves", + "instructions": "Start with feet shoulder-width apart; Bend your knees and swing your arms back; Explosively jump forward as far as you can, swinging your arms forward for momentum; Land softly with knees bent to absorb the impact; Repeat for the desired number of repetitions;", + "output": "The Broad jumps exercise uses a push force. The Broad jumps exercise has a plyometric mechanic. The Broad jumps exercise does not require any equipment. The Broad jumps exercise primarily targets the legs muscle(s). The Broad jumps exercise engages the glutes, calves muscle(s) as secondary muscles. The Broad jumps exercise is performed as such: Start with feet shoulder-width apart; Bend your knees and swing your arms back; Explosively jump forward as far as you can, swinging your arms forward for momentum; Land softly with knees bent to absorb the impact; Repeat for the desired number of repetitions;" + }, + { + "name": "Bulgarian split squats", + "force": "push", + "mechanic": "compound", + "equipment": "dumbbells or barbell, bench or platform", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand in front of a bench or platform with a dumbbell or barbell in each hand; Place one foot behind you on the bench, laces down; Lower your body into a lunge position, keeping your front knee in line with your toes; Push through your front heel to return to the starting position; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Bulgarian split squats exercise uses a push force. The Bulgarian split squats exercise has a compound mechanic. The Bulgarian split squats exercise is performed with dumbbells or barbell, bench or platform equipment. The Bulgarian split squats exercise primarily targets the quadriceps, glutes muscle(s). The Bulgarian split squats exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Bulgarian split squats exercise is performed as such: Stand in front of a bench or platform with a dumbbell or barbell in each hand; Place one foot behind you on the bench, laces down; Lower your body into a lunge position, keeping your front knee in line with your toes; Push through your front heel to return to the starting position; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Burpee box jumps", + "force": "push, pull", + "mechanic": "compound", + "equipment": "box or platform", + "primaryMuscles": "legs, chest, shoulders", + "secondaryMuscles": "back, arms", + "instructions": "Start in a standing position in front of a box or platform; Perform a standard burpee by squatting down, placing your hands on the ground, and jumping your feet back into a plank position; Perform a push-up, then jump your feet back towards your hands; Explosively jump onto the box or platform; Step or jump back down to the starting position and repeat;", + "output": "The Burpee box jumps exercise uses a push, pull force. The Burpee box jumps exercise has a compound mechanic. The Burpee box jumps exercise is performed with box or platform equipment. The Burpee box jumps exercise primarily targets the legs, chest, shoulders muscle(s). The Burpee box jumps exercise engages the back, arms muscle(s) as secondary muscles. The Burpee box jumps exercise is performed as such: Start in a standing position in front of a box or platform; Perform a standard burpee by squatting down, placing your hands on the ground, and jumping your feet back into a plank position; Perform a push-up, then jump your feet back towards your hands; Explosively jump onto the box or platform; Step or jump back down to the starting position and repeat;" + }, + { + "name": "Burpees", + "force": "push, pull", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "legs, chest, shoulders", + "secondaryMuscles": "back, arms", + "instructions": "Start in a standing position; Squat down and place your hands on the ground; Jump your feet back into a plank position; Perform a push-up; Jump your feet back towards your hands; Explosively jump into the air, reaching your arms overhead; Land softly and repeat;", + "output": "The Burpees exercise uses a push, pull force. The Burpees exercise has a compound mechanic. The Burpees exercise is performed with body only equipment. The Burpees exercise primarily targets the legs, chest, shoulders muscle(s). The Burpees exercise engages the back, arms muscle(s) as secondary muscles. The Burpees exercise is performed as such: Start in a standing position; Squat down and place your hands on the ground; Jump your feet back into a plank position; Perform a push-up; Jump your feet back towards your hands; Explosively jump into the air, reaching your arms overhead; Land softly and repeat;" + }, + { + "name": "Butt kicks", + "force": "not applicable", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "quadriceps, hamstrings", + "secondaryMuscles": "calves", + "instructions": "Start standing with feet hip-width apart; Alternately kick your heels up towards your glutes, landing softly on the balls of your feet; Maintain a quick pace, pumping your arms for momentum; Continue for a set duration or number of repetitions;", + "output": " The Butt kicks exercise has a compound mechanic. The Butt kicks exercise does not require any equipment. The Butt kicks exercise primarily targets the quadriceps, hamstrings muscle(s). The Butt kicks exercise engages the calves muscle(s) as secondary muscles. The Butt kicks exercise is performed as such: Start standing with feet hip-width apart; Alternately kick your heels up towards your glutes, landing softly on the balls of your feet; Maintain a quick pace, pumping your arms for momentum; Continue for a set duration or number of repetitions;" + }, + { + "name": "Calf raises", + "force": "push", + "mechanic": "isolation", + "equipment": "dumbbells or barbell, calf raise machine", + "primaryMuscles": "calves", + "secondaryMuscles": "soleus", + "instructions": "Stand with feet hip-width apart, holding dumbbells at your sides or a barbell on your shoulders; Raise your heels off the ground as high as possible, flexing your calves; Pause briefly at the top, then lower back down; Repeat for the desired number of repetitions;", + "output": "The Calf raises exercise uses a push force. The Calf raises exercise has a isolation mechanic. The Calf raises exercise is performed with dumbbells or barbell, calf raise machine equipment. The Calf raises exercise primarily targets the calves muscle(s). The Calf raises exercise engages the soleus muscle(s) as secondary muscles. The Calf raises exercise is performed as such: Stand with feet hip-width apart, holding dumbbells at your sides or a barbell on your shoulders; Raise your heels off the ground as high as possible, flexing your calves; Pause briefly at the top, then lower back down; Repeat for the desired number of repetitions;" + }, + { + "name": "Chin-ups", + "force": "pull", + "mechanic": "compound", + "equipment": "pull-up bar", + "primaryMuscles": "back, biceps", + "secondaryMuscles": "forearms", + "instructions": "Grab the pull-up bar with an underhand grip, hands shoulder-width apart; Hang from the bar with arms fully extended; Pull your chest towards the bar, leading with your elbows; Pause at the top, then lower yourself back down with control; Repeat for the desired number of repetitions;", + "output": "The Chin-ups exercise uses a pull force. The Chin-ups exercise has a compound mechanic. The Chin-ups exercise is performed with pull-up bar equipment. The Chin-ups exercise primarily targets the back, biceps muscle(s). The Chin-ups exercise engages the forearms muscle(s) as secondary muscles. The Chin-ups exercise is performed as such: Grab the pull-up bar with an underhand grip, hands shoulder-width apart; Hang from the bar with arms fully extended; Pull your chest towards the bar, leading with your elbows; Pause at the top, then lower yourself back down with control; Repeat for the desired number of repetitions;" + }, + { + "name": "Cossack squats", + "force": "push, pull", + "mechanic": "compound", + "equipment": "body only or dumbbell", + "primaryMuscles": "quadriceps, adductors", + "secondaryMuscles": "glutes, hamstrings", + "instructions": "Stand with feet wider than shoulder-width apart, toes pointed out; Shift your weight to one side, bending the knee while keeping the other leg straight; Lower your body towards the bent knee, keeping your chest up and back straight; Push through the heel to return to the starting position and repeat on the other side;", + "output": "The Cossack squats exercise uses a push, pull force. The Cossack squats exercise has a compound mechanic. The Cossack squats exercise is performed with body only or dumbbell equipment. The Cossack squats exercise primarily targets the quadriceps, adductors muscle(s). The Cossack squats exercise engages the glutes, hamstrings muscle(s) as secondary muscles. The Cossack squats exercise is performed as such: Stand with feet wider than shoulder-width apart, toes pointed out; Shift your weight to one side, bending the knee while keeping the other leg straight; Lower your body towards the bent knee, keeping your chest up and back straight; Push through the heel to return to the starting position and repeat on the other side;" + }, + { + "name": "Curtsy lunges", + "force": "push", + "mechanic": "compound", + "equipment": "body only or dumbbell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, adductors", + "instructions": "Stand with feet hip-width apart; Step one foot diagonally behind you, crossing it behind the opposite leg; Lower your body into a lunge position, keeping your front knee in line with your toes; Push through the front heel to return to the starting position and repeat on the other side;", + "output": "The Curtsy lunges exercise uses a push force. The Curtsy lunges exercise has a compound mechanic. The Curtsy lunges exercise is performed with body only or dumbbell equipment. The Curtsy lunges exercise primarily targets the quadriceps, glutes muscle(s). The Curtsy lunges exercise engages the hamstrings, adductors muscle(s) as secondary muscles. The Curtsy lunges exercise is performed as such: Stand with feet hip-width apart; Step one foot diagonally behind you, crossing it behind the opposite leg; Lower your body into a lunge position, keeping your front knee in line with your toes; Push through the front heel to return to the starting position and repeat on the other side;" + }, + { + "name": "Deadlifts", + "force": "pull", + "mechanic": "compound", + "equipment": "barbell or dumbbells", + "primaryMuscles": "hamstrings, lower back", + "secondaryMuscles": "glutes, traps", + "instructions": "Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs; Hinge at the hips, lowering the weight towards the ground while keeping your back flat; Keep a slight bend in the knees and maintain a neutral spine; Drive through the heels to return to the starting position, squeezing your glutes at the top; Repeat for the desired number of repetitions;", + "output": "The Deadlifts exercise uses a pull force. The Deadlifts exercise has a compound mechanic. The Deadlifts exercise is performed with barbell or dumbbells equipment. The Deadlifts exercise primarily targets the hamstrings, lower back muscle(s). The Deadlifts exercise engages the glutes, traps muscle(s) as secondary muscles. The Deadlifts exercise is performed as such: Stand with feet hip-width apart, holding a barbell or dumbbells in front of your thighs; Hinge at the hips, lowering the weight towards the ground while keeping your back flat; Keep a slight bend in the knees and maintain a neutral spine; Drive through the heels to return to the starting position, squeezing your glutes at the top; Repeat for the desired number of repetitions;" + }, + { + "name": "Diamond push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "chest, triceps", + "secondaryMuscles": "shoulders", + "instructions": "Assume a push-up position with hands close together, forming a diamond shape with your thumbs and index fingers; Lower your chest towards your hands while keeping your elbows close to your body; Push back up to the starting position; Keep your core engaged and body in a straight line throughout the movement;", + "output": "The Diamond push-ups exercise uses a push force. The Diamond push-ups exercise has a compound mechanic. The Diamond push-ups exercise is performed with body only equipment. The Diamond push-ups exercise primarily targets the chest, triceps muscle(s). The Diamond push-ups exercise engages the shoulders muscle(s) as secondary muscles. The Diamond push-ups exercise is performed as such: Assume a push-up position with hands close together, forming a diamond shape with your thumbs and index fingers; Lower your chest towards your hands while keeping your elbows close to your body; Push back up to the starting position; Keep your core engaged and body in a straight line throughout the movement;" + }, + { + "name": "Dumbbell flyes", + "force": "push", + "mechanic": "isolation", + "equipment": "dumbbells", + "primaryMuscles": "chest", + "secondaryMuscles": "shoulders", + "instructions": "Lie on a flat bench with a dumbbell in each hand, arms extended above your chest and palms facing inward; Lower the dumbbells out to the sides in a wide arc, keeping a slight bend in the elbows; Keep your elbows stationary and focus on the stretch in your chest; Return to the starting position by squeezing your chest muscles; Repeat for the desired number of repetitions;", + "output": "The Dumbbell flyes exercise uses a push force. The Dumbbell flyes exercise has a isolation mechanic. The Dumbbell flyes exercise is performed with dumbbells equipment. The Dumbbell flyes exercise primarily targets the chest muscle(s). The Dumbbell flyes exercise engages the shoulders muscle(s) as secondary muscles. The Dumbbell flyes exercise is performed as such: Lie on a flat bench with a dumbbell in each hand, arms extended above your chest and palms facing inward; Lower the dumbbells out to the sides in a wide arc, keeping a slight bend in the elbows; Keep your elbows stationary and focus on the stretch in your chest; Return to the starting position by squeezing your chest muscles; Repeat for the desired number of repetitions;" + }, + { + "name": "Farmers carry", + "force": "not applicable", + "mechanic": "not applicable", + "equipment": "dumbbells or kettlebells", + "primaryMuscles": "forearms, grip strength", + "secondaryMuscles": "core, shoulders", + "instructions": "Stand tall with dumbbells or kettlebells by your sides, shoulders back, and core engaged; Walk forward while maintaining an upright posture and a tight grip on the weights; Keep your shoulders square and avoid leaning to one side; Walk for a set distance or time;", + "output": " The Farmers carry exercise is performed with dumbbells or kettlebells equipment. The Farmers carry exercise primarily targets the forearms, grip strength muscle(s). The Farmers carry exercise engages the core, shoulders muscle(s) as secondary muscles. The Farmers carry exercise is performed as such: Stand tall with dumbbells or kettlebells by your sides, shoulders back, and core engaged; Walk forward while maintaining an upright posture and a tight grip on the weights; Keep your shoulders square and avoid leaning to one side; Walk for a set distance or time;" + }, + { + "name": "Front squats", + "force": "push", + "mechanic": "compound", + "equipment": "barbell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Start with a barbell in front rack position, resting on your shoulders with elbows pointing forward; Feet should be shoulder-width apart; Lower your body by bending at the knees and hips until your thighs are parallel to the ground; Keep your chest up and back straight; Push through your heels to return to the starting position;", + "output": "The Front squats exercise uses a push force. The Front squats exercise has a compound mechanic. The Front squats exercise is performed with barbell equipment. The Front squats exercise primarily targets the quadriceps, glutes muscle(s). The Front squats exercise engages the hamstrings, core muscle(s) as secondary muscles. The Front squats exercise is performed as such: Start with a barbell in front rack position, resting on your shoulders with elbows pointing forward; Feet should be shoulder-width apart; Lower your body by bending at the knees and hips until your thighs are parallel to the ground; Keep your chest up and back straight; Push through your heels to return to the starting position;" + }, + { + "name": "Glute bridges", + "force": "push", + "mechanic": "isolation", + "equipment": "body only or barbell", + "primaryMuscles": "glutes", + "secondaryMuscles": "hamstrings, lower back", + "instructions": "Lie on your back with knees bent and feet flat on the ground; Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top; Pause briefly at the top, then lower your hips back down; Keep your core engaged and avoid arching your back excessively; Repeat for the desired number of repetitions;", + "output": "The Glute bridges exercise uses a push force. The Glute bridges exercise has a isolation mechanic. The Glute bridges exercise is performed with body only or barbell equipment. The Glute bridges exercise primarily targets the glutes muscle(s). The Glute bridges exercise engages the hamstrings, lower back muscle(s) as secondary muscles. The Glute bridges exercise is performed as such: Lie on your back with knees bent and feet flat on the ground; Press through your heels to lift your hips towards the ceiling, squeezing your glutes at the top; Pause briefly at the top, then lower your hips back down; Keep your core engaged and avoid arching your back excessively; Repeat for the desired number of repetitions;" + }, + { + "name": "Goblet squats", + "force": "push", + "mechanic": "compound", + "equipment": "dumbbell or kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a dumbbell or kettlebell at chest height with both hands, elbows pointing down; Feet should be slightly wider than shoulder-width apart; Lower your body by bending at the knees and hips until your thighs are parallel to the ground; Keep your chest up and back straight; Push through your heels to return to the starting position;", + "output": "The Goblet squats exercise uses a push force. The Goblet squats exercise has a compound mechanic. The Goblet squats exercise is performed with dumbbell or kettlebell equipment. The Goblet squats exercise primarily targets the quadriceps, glutes muscle(s). The Goblet squats exercise engages the hamstrings, core muscle(s) as secondary muscles. The Goblet squats exercise is performed as such: Hold a dumbbell or kettlebell at chest height with both hands, elbows pointing down; Feet should be slightly wider than shoulder-width apart; Lower your body by bending at the knees and hips until your thighs are parallel to the ground; Keep your chest up and back straight; Push through your heels to return to the starting position;" + }, + { + "name": "Hanging leg raises", + "force": "pull", + "mechanic": "compound", + "equipment": "pull-up bar", + "primaryMuscles": "abdominals", + "secondaryMuscles": "hip flexors", + "instructions": "Hang from a pull-up bar with arms fully extended; Engage your core and lift your legs towards your chest, keeping them straight; Pause at the top of the movement, then lower your legs back down with control; Avoid swinging or using momentum to lift your legs;", + "output": "The Hanging leg raises exercise uses a pull force. The Hanging leg raises exercise has a compound mechanic. The Hanging leg raises exercise is performed with pull-up bar equipment. The Hanging leg raises exercise primarily targets the abdominals muscle(s). The Hanging leg raises exercise engages the hip flexors muscle(s) as secondary muscles. The Hanging leg raises exercise is performed as such: Hang from a pull-up bar with arms fully extended; Engage your core and lift your legs towards your chest, keeping them straight; Pause at the top of the movement, then lower your legs back down with control; Avoid swinging or using momentum to lift your legs;" + }, + { + "name": "High knees", + "force": "not applicable", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "quadriceps, hip flexors", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand with feet hip-width apart; Quickly alternate lifting each knee towards your chest while pumping your arms; Keep a fast pace and aim to bring your knees as high as possible; Stay light on your feet and land softly on the balls of your feet;", + "output": " The High knees exercise has a compound mechanic. The High knees exercise does not require any equipment. The High knees exercise primarily targets the quadriceps, hip flexors muscle(s). The High knees exercise engages the hamstrings, calves muscle(s) as secondary muscles. The High knees exercise is performed as such: Stand with feet hip-width apart; Quickly alternate lifting each knee towards your chest while pumping your arms; Keep a fast pace and aim to bring your knees as high as possible; Stay light on your feet and land softly on the balls of your feet;" + }, + { + "name": "Hill sprints", + "force": "not applicable", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "legs", + "secondaryMuscles": "calves, glutes", + "instructions": "Find a steep hill with a clear path; Sprint up the hill as fast as possible; Focus on driving your knees and pumping your arms; Walk or jog back down to the starting point; Repeat for the desired number of repetitions;", + "output": " The Hill sprints exercise has a compound mechanic. The Hill sprints exercise does not require any equipment. The Hill sprints exercise primarily targets the legs muscle(s). The Hill sprints exercise engages the calves, glutes muscle(s) as secondary muscles. The Hill sprints exercise is performed as such: Find a steep hill with a clear path; Sprint up the hill as fast as possible; Focus on driving your knees and pumping your arms; Walk or jog back down to the starting point; Repeat for the desired number of repetitions;" + }, + { + "name": "Hindu push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "chest, shoulders", + "secondaryMuscles": "triceps, back", + "instructions": "Start in a downward dog yoga position with your hands and feet on the ground, hips high; Lower your head towards the ground as you arch your back and shift your weight forward; Push your chest upwards, straightening your arms and arching your back into a cobra position; Reverse the movement, pushing your hips back into the downward dog position; Repeat for the desired number of repetitions;", + "output": "The Hindu push-ups exercise uses a push force. The Hindu push-ups exercise has a compound mechanic. The Hindu push-ups exercise is performed with body only equipment. The Hindu push-ups exercise primarily targets the chest, shoulders muscle(s). The Hindu push-ups exercise engages the triceps, back muscle(s) as secondary muscles. The Hindu push-ups exercise is performed as such: Start in a downward dog yoga position with your hands and feet on the ground, hips high; Lower your head towards the ground as you arch your back and shift your weight forward; Push your chest upwards, straightening your arms and arching your back into a cobra position; Reverse the movement, pushing your hips back into the downward dog position; Repeat for the desired number of repetitions;" + }, + { + "name": "Hip thrusts", + "force": "push", + "mechanic": "isolation", + "equipment": "barbell or dumbbells", + "primaryMuscles": "glutes, hamstrings", + "secondaryMuscles": "lower back, quadriceps", + "instructions": "Sit on the ground with your upper back against a bench and a barbell or dumbbells across your hips; Feet should be flat on the ground and knees bent; Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top; Pause briefly at the top, then lower your hips back down; Repeat for the desired number of repetitions;", + "output": "The Hip thrusts exercise uses a push force. The Hip thrusts exercise has a isolation mechanic. The Hip thrusts exercise is performed with barbell or dumbbells equipment. The Hip thrusts exercise primarily targets the glutes, hamstrings muscle(s). The Hip thrusts exercise engages the lower back, quadriceps muscle(s) as secondary muscles. The Hip thrusts exercise is performed as such: Sit on the ground with your upper back against a bench and a barbell or dumbbells across your hips; Feet should be flat on the ground and knees bent; Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top; Pause briefly at the top, then lower your hips back down; Repeat for the desired number of repetitions;" + }, + { + "name": "Hollow body hold", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "abdominals", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with arms extended overhead and legs straight out; Engage your core and lift your shoulders and legs off the ground, creating a hollow shape with your body; Keep your lower back pressed into the ground and hold the position for the desired duration; Breathe deeply and maintain tension throughout your core;", + "output": " The Hollow body hold exercise has a isolation mechanic. The Hollow body hold exercise is performed with body only equipment. The Hollow body hold exercise primarily targets the abdominals muscle(s). The Hollow body hold exercise engages the hip flexors muscle(s) as secondary muscles. The Hollow body hold exercise is performed as such: Lie on your back with arms extended overhead and legs straight out; Engage your core and lift your shoulders and legs off the ground, creating a hollow shape with your body; Keep your lower back pressed into the ground and hold the position for the desired duration; Breathe deeply and maintain tension throughout your core;" + }, + { + "name": "Jump lunges", + "force": "push", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Start in a lunge position with one foot forward and one foot back; Lower your body into a lunge, keeping your front knee in line with your toes; Explosively jump into the air, switching legs mid-air; Land softly in a lunge position with the opposite foot forward; Repeat for the desired number of repetitions;", + "output": "The Jump lunges exercise uses a push force. The Jump lunges exercise has a compound mechanic. The Jump lunges exercise does not require any equipment. The Jump lunges exercise primarily targets the quadriceps, glutes muscle(s). The Jump lunges exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Jump lunges exercise is performed as such: Start in a lunge position with one foot forward and one foot back; Lower your body into a lunge, keeping your front knee in line with your toes; Explosively jump into the air, switching legs mid-air; Land softly in a lunge position with the opposite foot forward; Repeat for the desired number of repetitions;" + }, + { + "name": "Jump rope", + "force": "not applicable", + "mechanic": "compound", + "equipment": "jump rope", + "primaryMuscles": "calves, shoulders", + "secondaryMuscles": "forearms, core", + "instructions": "Hold the handles of the jump rope with palms facing forward; Start with the rope behind you and swing it overhead, then jump over the rope as it passes under your feet; Keep your jumps low to the ground and maintain a steady rhythm; Use your wrists to rotate the rope and your feet to jump off the ground; Continue for a set duration or number of repetitions;", + "output": " The Jump rope exercise has a compound mechanic. The Jump rope exercise is performed with jump rope equipment. The Jump rope exercise primarily targets the calves, shoulders muscle(s). The Jump rope exercise engages the forearms, core muscle(s) as secondary muscles. The Jump rope exercise is performed as such: Hold the handles of the jump rope with palms facing forward; Start with the rope behind you and swing it overhead, then jump over the rope as it passes under your feet; Keep your jumps low to the ground and maintain a steady rhythm; Use your wrists to rotate the rope and your feet to jump off the ground; Continue for a set duration or number of repetitions;" + }, + { + "name": "Jump squats", + "force": "push", + "mechanic": "plyometric", + "equipment": "not applicable", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Start with feet hip-width apart; Lower your body into a squat position, keeping your chest up and back straight; Explosively jump into the air as high as possible, extending your legs fully; Land softly with knees bent to absorb the impact; Immediately lower back into a squat and repeat for the desired number of repetitions;", + "output": "The Jump squats exercise uses a push force. The Jump squats exercise has a plyometric mechanic. The Jump squats exercise does not require any equipment. The Jump squats exercise primarily targets the quadriceps, glutes muscle(s). The Jump squats exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Jump squats exercise is performed as such: Start with feet hip-width apart; Lower your body into a squat position, keeping your chest up and back straight; Explosively jump into the air as high as possible, extending your legs fully; Land softly with knees bent to absorb the impact; Immediately lower back into a squat and repeat for the desired number of repetitions;" + }, + { + "name": "Jumping jacks", + "force": "not applicable", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "legs, shoulders", + "secondaryMuscles": "calves, arms", + "instructions": "Start with feet together and arms by your sides; Jump into the air, spreading your legs shoulder-width apart and raising your arms overhead; Land softly and immediately jump back to the starting position; Continue for a set duration or number of repetitions;", + "output": " The Jumping jacks exercise has a compound mechanic. The Jumping jacks exercise does not require any equipment. The Jumping jacks exercise primarily targets the legs, shoulders muscle(s). The Jumping jacks exercise engages the calves, arms muscle(s) as secondary muscles. The Jumping jacks exercise is performed as such: Start with feet together and arms by your sides; Jump into the air, spreading your legs shoulder-width apart and raising your arms overhead; Land softly and immediately jump back to the starting position; Continue for a set duration or number of repetitions;" + }, + { + "name": "Jumping knee tucks", + "force": "not applicable", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "abdominals, hip flexors", + "secondaryMuscles": "quadriceps, calves", + "instructions": "Stand with feet hip-width apart; Jump into the air, bringing your knees towards your chest and hugging them with your arms; Extend your legs back out before landing softly; Immediately jump back into the air and repeat for the desired number of repetitions;", + "output": " The Jumping knee tucks exercise has a compound mechanic. The Jumping knee tucks exercise does not require any equipment. The Jumping knee tucks exercise primarily targets the abdominals, hip flexors muscle(s). The Jumping knee tucks exercise engages the quadriceps, calves muscle(s) as secondary muscles. The Jumping knee tucks exercise is performed as such: Stand with feet hip-width apart; Jump into the air, bringing your knees towards your chest and hugging them with your arms; Extend your legs back out before landing softly; Immediately jump back into the air and repeat for the desired number of repetitions;" + }, + { + "name": "Jumping lunges", + "force": "push", + "mechanic": "compound", + "equipment": "not applicable", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Start in a lunge position with one foot forward and one foot back; Lower your body into a lunge, keeping your front knee in line with your toes; Explosively jump into the air, switching legs mid-air; Land softly in a lunge position with the opposite foot forward; Repeat for the desired number of repetitions;", + "output": "The Jumping lunges exercise uses a push force. The Jumping lunges exercise has a compound mechanic. The Jumping lunges exercise does not require any equipment. The Jumping lunges exercise primarily targets the quadriceps, glutes muscle(s). The Jumping lunges exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Jumping lunges exercise is performed as such: Start in a lunge position with one foot forward and one foot back; Lower your body into a lunge, keeping your front knee in line with your toes; Explosively jump into the air, switching legs mid-air; Land softly in a lunge position with the opposite foot forward; Repeat for the desired number of repetitions;" + }, + { + "name": "Jumping rope", + "force": "not applicable", + "mechanic": "compound", + "equipment": "jump rope", + "primaryMuscles": "calves, shoulders", + "secondaryMuscles": "forearms, core", + "instructions": "Hold the handles of the jump rope with palms facing forward; Start with the rope behind you and swing it overhead, then jump over the rope as it passes under your feet; Keep your jumps low to the ground and maintain a steady rhythm; Use your wrists to rotate the rope and your feet to jump off the ground; Continue for a set duration or number of repetitions;", + "output": " The Jumping rope exercise has a compound mechanic. The Jumping rope exercise is performed with jump rope equipment. The Jumping rope exercise primarily targets the calves, shoulders muscle(s). The Jumping rope exercise engages the forearms, core muscle(s) as secondary muscles. The Jumping rope exercise is performed as such: Hold the handles of the jump rope with palms facing forward; Start with the rope behind you and swing it overhead, then jump over the rope as it passes under your feet; Keep your jumps low to the ground and maintain a steady rhythm; Use your wrists to rotate the rope and your feet to jump off the ground; Continue for a set duration or number of repetitions;" + }, + { + "name": "Kettlebell bent-over row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, biceps", + "secondaryMuscles": "forearms", + "instructions": "Stand with feet hip-width apart, holding a kettlebell in each hand with palms facing the body; Bend at the hips, keeping your back flat and chest up; Pull the kettlebells towards your lower chest, squeezing your shoulder blades together; Lower the kettlebells back down with control; Repeat for the desired number of repetitions;", + "output": "The Kettlebell bent-over row exercise uses a pull force. The Kettlebell bent-over row exercise has a compound mechanic. The Kettlebell bent-over row exercise is performed with kettlebell equipment. The Kettlebell bent-over row exercise primarily targets the back, biceps muscle(s). The Kettlebell bent-over row exercise engages the forearms muscle(s) as secondary muscles. The Kettlebell bent-over row exercise is performed as such: Stand with feet hip-width apart, holding a kettlebell in each hand with palms facing the body; Bend at the hips, keeping your back flat and chest up; Pull the kettlebells towards your lower chest, squeezing your shoulder blades together; Lower the kettlebells back down with control; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell bent-over row with tricep kickback", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, triceps", + "secondaryMuscles": "shoulders", + "instructions": "Start in a bent-over row position with a kettlebell in each hand; Perform a row by pulling the kettlebells towards your lower chest; Once you reach the top of the row, extend your arms back, performing a tricep kickback; Keep your elbows close to your body throughout the movement; Return to the starting position and repeat for the desired number of repetitions;", + "output": "The Kettlebell bent-over row with tricep kickback exercise uses a pull force. The Kettlebell bent-over row with tricep kickback exercise has a compound mechanic. The Kettlebell bent-over row with tricep kickback exercise is performed with kettlebell equipment. The Kettlebell bent-over row with tricep kickback exercise primarily targets the back, triceps muscle(s). The Kettlebell bent-over row with tricep kickback exercise engages the shoulders muscle(s) as secondary muscles. The Kettlebell bent-over row with tricep kickback exercise is performed as such: Start in a bent-over row position with a kettlebell in each hand; Perform a row by pulling the kettlebells towards your lower chest; Once you reach the top of the row, extend your arms back, performing a tricep kickback; Keep your elbows close to your body throughout the movement; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell bottoms-up press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, stabilizers", + "secondaryMuscles": "triceps", + "instructions": "Hold a kettlebell upside-down by the handle, with the bottom of the bell facing up; Start with the kettlebell at shoulder height, elbow bent; Press the kettlebell overhead, fully extending your arm; Lower the kettlebell back down with control; Keep your core engaged and avoid arching your back; Repeat for the desired number of repetitions;", + "output": "The Kettlebell bottoms-up press exercise uses a push force. The Kettlebell bottoms-up press exercise has a compound mechanic. The Kettlebell bottoms-up press exercise is performed with kettlebell equipment. The Kettlebell bottoms-up press exercise primarily targets the shoulders, stabilizers muscle(s). The Kettlebell bottoms-up press exercise engages the triceps muscle(s) as secondary muscles. The Kettlebell bottoms-up press exercise is performed as such: Hold a kettlebell upside-down by the handle, with the bottom of the bell facing up; Start with the kettlebell at shoulder height, elbow bent; Press the kettlebell overhead, fully extending your arm; Lower the kettlebell back down with control; Keep your core engaged and avoid arching your back; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell clean and press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, quadriceps", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; From the front rack, press the kettlebell overhead; Lower the kettlebell back to the front rack, then down to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell clean and press exercise uses a push force. The Kettlebell clean and press exercise has a compound mechanic. The Kettlebell clean and press exercise is performed with kettlebell equipment. The Kettlebell clean and press exercise primarily targets the shoulders, quadriceps muscle(s). The Kettlebell clean and press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell clean and press exercise is performed as such: Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; From the front rack, press the kettlebell overhead; Lower the kettlebell back to the front rack, then down to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell clean to reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; From the front rack, step back into a reverse lunge with the same leg as the hand holding the kettlebell; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell clean to reverse lunge exercise uses a push force. The Kettlebell clean to reverse lunge exercise has a compound mechanic. The Kettlebell clean to reverse lunge exercise is performed with kettlebell equipment. The Kettlebell clean to reverse lunge exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell clean to reverse lunge exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell clean to reverse lunge exercise is performed as such: Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; From the front rack, step back into a reverse lunge with the same leg as the hand holding the kettlebell; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell clean to reverse lunge with press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; From the front rack, step back into a reverse lunge with the same leg as the hand holding the kettlebell; As you lunge, press the kettlebell overhead; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell clean to reverse lunge with press exercise uses a push force. The Kettlebell clean to reverse lunge with press exercise has a compound mechanic. The Kettlebell clean to reverse lunge with press exercise is performed with kettlebell equipment. The Kettlebell clean to reverse lunge with press exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell clean to reverse lunge with press exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell clean to reverse lunge with press exercise is performed as such: Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; From the front rack, step back into a reverse lunge with the same leg as the hand holding the kettlebell; As you lunge, press the kettlebell overhead; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell clean to squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; Perform a squat, lowering your body until your thighs are parallel to the ground; Return to the starting position and repeat for the desired number of repetitions;", + "output": "The Kettlebell clean to squat exercise uses a push force. The Kettlebell clean to squat exercise has a compound mechanic. The Kettlebell clean to squat exercise is performed with kettlebell equipment. The Kettlebell clean to squat exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell clean to squat exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell clean to squat exercise is performed as such: Start with a kettlebell between your feet; Hinge at the hips and grab the kettlebell with one hand; Drive through your heels to pull the kettlebell up, rotating your elbow underneath it; Catch the kettlebell at shoulder height in the front rack position; Perform a squat, lowering your body until your thighs are parallel to the ground; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell deadlifts", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, lower back", + "secondaryMuscles": "glutes, quadriceps", + "instructions": "Stand with feet hip-width apart, holding a kettlebell between your legs with both hands; Hinge at the hips, keeping your back flat and chest up; Lower the kettlebell towards the ground, keeping it close to your body; Drive through your heels to return to the starting position, squeezing your glutes at the top; Repeat for the desired number of repetitions;", + "output": "The Kettlebell deadlifts exercise uses a pull force. The Kettlebell deadlifts exercise has a compound mechanic. The Kettlebell deadlifts exercise is performed with kettlebell equipment. The Kettlebell deadlifts exercise primarily targets the hamstrings, lower back muscle(s). The Kettlebell deadlifts exercise engages the glutes, quadriceps muscle(s) as secondary muscles. The Kettlebell deadlifts exercise is performed as such: Stand with feet hip-width apart, holding a kettlebell between your legs with both hands; Hinge at the hips, keeping your back flat and chest up; Lower the kettlebell towards the ground, keeping it close to your body; Drive through your heels to return to the starting position, squeezing your glutes at the top; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell farmer's walk", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebells", + "primaryMuscles": "forearms, grip strength", + "secondaryMuscles": "core, shoulders", + "instructions": "Hold a kettlebell in each hand by your sides, shoulders back, and core engaged; Walk forward while maintaining an upright posture and a tight grip on the kettlebells; Keep your shoulders square and avoid leaning to one side; Walk for a set distance or time;", + "output": " The Kettlebell farmer's walk exercise has a compound mechanic. The Kettlebell farmer's walk exercise is performed with kettlebells equipment. The Kettlebell farmer's walk exercise primarily targets the forearms, grip strength muscle(s). The Kettlebell farmer's walk exercise engages the core, shoulders muscle(s) as secondary muscles. The Kettlebell farmer's walk exercise is performed as such: Hold a kettlebell in each hand by your sides, shoulders back, and core engaged; Walk forward while maintaining an upright posture and a tight grip on the kettlebells; Keep your shoulders square and avoid leaning to one side; Walk for a set distance or time;" + }, + { + "name": "Kettlebell figure 8 to hold", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, grip strength", + "secondaryMuscles": "forearms, shoulders", + "instructions": "Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Return the kettlebell through your legs and continue the figure 8 motion; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;", + "output": " The Kettlebell figure 8 to hold exercise has a compound mechanic. The Kettlebell figure 8 to hold exercise is performed with kettlebell equipment. The Kettlebell figure 8 to hold exercise primarily targets the core, grip strength muscle(s). The Kettlebell figure 8 to hold exercise engages the forearms, shoulders muscle(s) as secondary muscles. The Kettlebell figure 8 to hold exercise is performed as such: Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Return the kettlebell through your legs and continue the figure 8 motion; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;" + }, + { + "name": "Kettlebell figure 8 to hold with lateral lunge", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, quadriceps", + "secondaryMuscles": "adductors, abductors", + "instructions": "Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Step out to the side into a lateral lunge, lowering your body towards the bent knee; Push through the heel to return to the starting position and continue the figure 8 motion; Repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell figure 8 to hold with lateral lunge exercise has a compound mechanic. The Kettlebell figure 8 to hold with lateral lunge exercise is performed with kettlebell equipment. The Kettlebell figure 8 to hold with lateral lunge exercise primarily targets the core, quadriceps muscle(s). The Kettlebell figure 8 to hold with lateral lunge exercise engages the adductors, abductors muscle(s) as secondary muscles. The Kettlebell figure 8 to hold with lateral lunge exercise is performed as such: Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Step out to the side into a lateral lunge, lowering your body towards the bent knee; Push through the heel to return to the starting position and continue the figure 8 motion; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell figure 8 to hold with lateral lunge and twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, quadriceps", + "secondaryMuscles": "adductors, abductors", + "instructions": "Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Step out to the side into a lateral lunge, lowering your body towards the bent knee; Twist your torso towards the bent knee, then return to the starting position and continue the figure 8 motion; Repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell figure 8 to hold with lateral lunge and twist exercise has a compound mechanic. The Kettlebell figure 8 to hold with lateral lunge and twist exercise is performed with kettlebell equipment. The Kettlebell figure 8 to hold with lateral lunge and twist exercise primarily targets the core, quadriceps muscle(s). The Kettlebell figure 8 to hold with lateral lunge and twist exercise engages the adductors, abductors muscle(s) as secondary muscles. The Kettlebell figure 8 to hold with lateral lunge and twist exercise is performed as such: Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Step out to the side into a lateral lunge, lowering your body towards the bent knee; Twist your torso towards the bent knee, then return to the starting position and continue the figure 8 motion; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell figure 8 to hold with squat", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, quadriceps", + "secondaryMuscles": "hamstrings, glutes", + "instructions": "Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Perform a squat, lowering your body until your thighs are parallel to the ground; Push through your heels to return to the starting position and continue the figure 8 motion; Continue for the desired number of repetitions;", + "output": " The Kettlebell figure 8 to hold with squat exercise has a compound mechanic. The Kettlebell figure 8 to hold with squat exercise is performed with kettlebell equipment. The Kettlebell figure 8 to hold with squat exercise primarily targets the core, quadriceps muscle(s). The Kettlebell figure 8 to hold with squat exercise engages the hamstrings, glutes muscle(s) as secondary muscles. The Kettlebell figure 8 to hold with squat exercise is performed as such: Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Perform a squat, lowering your body until your thighs are parallel to the ground; Push through your heels to return to the starting position and continue the figure 8 motion; Continue for the desired number of repetitions;" + }, + { + "name": "Kettlebell figure 8 with hold", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, grip strength", + "secondaryMuscles": "forearms, shoulders", + "instructions": "Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Hold the kettlebell in front of your chest for a few seconds before continuing the figure 8 motion; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;", + "output": " The Kettlebell figure 8 with hold exercise has a compound mechanic. The Kettlebell figure 8 with hold exercise is performed with kettlebell equipment. The Kettlebell figure 8 with hold exercise primarily targets the core, grip strength muscle(s). The Kettlebell figure 8 with hold exercise engages the forearms, shoulders muscle(s) as secondary muscles. The Kettlebell figure 8 with hold exercise is performed as such: Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Once the kettlebell is in your other hand, hold it in front of your chest with both hands; Hold the kettlebell in front of your chest for a few seconds before continuing the figure 8 motion; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;" + }, + { + "name": "Kettlebell figure 8s", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, grip strength", + "secondaryMuscles": "forearms, shoulders", + "instructions": "Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;", + "output": " The Kettlebell figure 8s exercise has a compound mechanic. The Kettlebell figure 8s exercise is performed with kettlebell equipment. The Kettlebell figure 8s exercise primarily targets the core, grip strength muscle(s). The Kettlebell figure 8s exercise engages the forearms, shoulders muscle(s) as secondary muscles. The Kettlebell figure 8s exercise is performed as such: Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs; Pass the kettlebell through and around your legs, alternating hands in a figure 8 motion; Maintain a slight bend in the knees and stay light on your feet; Continue for a set duration or number of repetitions;" + }, + { + "name": "Kettlebell front rack lunges", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Hold a kettlebell in each hand at shoulder height, elbows bent and palms facing in; Step forward into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell front rack lunges exercise uses a push force. The Kettlebell front rack lunges exercise has a compound mechanic. The Kettlebell front rack lunges exercise is performed with kettlebell equipment. The Kettlebell front rack lunges exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell front rack lunges exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell front rack lunges exercise is performed as such: Hold a kettlebell in each hand at shoulder height, elbows bent and palms facing in; Step forward into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell front rack reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Hold a kettlebell in each hand at shoulder height, elbows bent and palms facing in; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell front rack reverse lunge exercise uses a push force. The Kettlebell front rack reverse lunge exercise has a compound mechanic. The Kettlebell front rack reverse lunge exercise is performed with kettlebell equipment. The Kettlebell front rack reverse lunge exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell front rack reverse lunge exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell front rack reverse lunge exercise is performed as such: Hold a kettlebell in each hand at shoulder height, elbows bent and palms facing in; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell front rack reverse lunge with twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Hold a kettlebell in each hand at shoulder height, elbows bent and palms facing in; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell front rack reverse lunge with twist exercise uses a push force. The Kettlebell front rack reverse lunge with twist exercise has a compound mechanic. The Kettlebell front rack reverse lunge with twist exercise is performed with kettlebell equipment. The Kettlebell front rack reverse lunge with twist exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell front rack reverse lunge with twist exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell front rack reverse lunge with twist exercise is performed as such: Hold a kettlebell in each hand at shoulder height, elbows bent and palms facing in; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Step back with one leg into a reverse lunge, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell goblet reverse lunge exercise uses a push force. The Kettlebell goblet reverse lunge exercise has a compound mechanic. The Kettlebell goblet reverse lunge exercise is performed with kettlebell equipment. The Kettlebell goblet reverse lunge exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell goblet reverse lunge exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet reverse lunge exercise is performed as such: Hold a kettlebell by the horns at chest height; Step back with one leg into a reverse lunge, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with bicep curl", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, biceps", + "secondaryMuscles": "hamstrings, forearms", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with bicep curl exercise uses a push force. The Kettlebell goblet squat with bicep curl exercise has a compound mechanic. The Kettlebell goblet squat with bicep curl exercise is performed with kettlebell equipment. The Kettlebell goblet squat with bicep curl exercise primarily targets the quadriceps, biceps muscle(s). The Kettlebell goblet squat with bicep curl exercise engages the hamstrings, forearms muscle(s) as secondary muscles. The Kettlebell goblet squat with bicep curl exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with bicep curl and press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, biceps, shoulders", + "secondaryMuscles": "hamstrings, forearms", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Once at shoulder height, press the kettlebell overhead; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with bicep curl and press exercise uses a push force. The Kettlebell goblet squat with bicep curl and press exercise has a compound mechanic. The Kettlebell goblet squat with bicep curl and press exercise is performed with kettlebell equipment. The Kettlebell goblet squat with bicep curl and press exercise primarily targets the quadriceps, biceps, shoulders muscle(s). The Kettlebell goblet squat with bicep curl and press exercise engages the hamstrings, forearms muscle(s) as secondary muscles. The Kettlebell goblet squat with bicep curl and press exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Once at shoulder height, press the kettlebell overhead; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with lateral raise", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, deltoids", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with lateral raise exercise uses a push force. The Kettlebell goblet squat with lateral raise exercise has a compound mechanic. The Kettlebell goblet squat with lateral raise exercise is performed with kettlebell equipment. The Kettlebell goblet squat with lateral raise exercise primarily targets the quadriceps, deltoids muscle(s). The Kettlebell goblet squat with lateral raise exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squat with lateral raise exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with lateral raise and rotation", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, deltoids, obliques", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; At the top of the raise, rotate your torso to one side, bringing the kettlebell towards that side; Return to center and lower the kettlebell as you descend into the next squat; Repeat, alternating sides, for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with lateral raise and rotation exercise uses a push force. The Kettlebell goblet squat with lateral raise and rotation exercise has a compound mechanic. The Kettlebell goblet squat with lateral raise and rotation exercise is performed with kettlebell equipment. The Kettlebell goblet squat with lateral raise and rotation exercise primarily targets the quadriceps, deltoids, obliques muscle(s). The Kettlebell goblet squat with lateral raise and rotation exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squat with lateral raise and rotation exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; At the top of the raise, rotate your torso to one side, bringing the kettlebell towards that side; Return to center and lower the kettlebell as you descend into the next squat; Repeat, alternating sides, for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with overhead press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebell overhead until your arms are fully extended; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with overhead press exercise uses a push force. The Kettlebell goblet squat with overhead press exercise has a compound mechanic. The Kettlebell goblet squat with overhead press exercise is performed with kettlebell equipment. The Kettlebell goblet squat with overhead press exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell goblet squat with overhead press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell goblet squat with overhead press exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebell overhead until your arms are fully extended; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with pulse", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; At the bottom of the squat, pulse up and down slightly while maintaining tension in your legs; After pulsing, return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with pulse exercise uses a push force. The Kettlebell goblet squat with pulse exercise has a compound mechanic. The Kettlebell goblet squat with pulse exercise is performed with kettlebell equipment. The Kettlebell goblet squat with pulse exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell goblet squat with pulse exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squat with pulse exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; At the bottom of the squat, pulse up and down slightly while maintaining tension in your legs; After pulsing, return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squats", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; Drive through your heels to return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squats exercise uses a push force. The Kettlebell goblet squats exercise has a compound mechanic. The Kettlebell goblet squats exercise is performed with kettlebell equipment. The Kettlebell goblet squats exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell goblet squats exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squats exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; Drive through your heels to return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell halo with reverse lunge", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "quadriceps, glutes", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;", + "output": " The Kettlebell halo with reverse lunge exercise has a compound mechanic. The Kettlebell halo with reverse lunge exercise is performed with kettlebell equipment. The Kettlebell halo with reverse lunge exercise primarily targets the shoulders, core muscle(s). The Kettlebell halo with reverse lunge exercise engages the quadriceps, glutes muscle(s) as secondary muscles. The Kettlebell halo with reverse lunge exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;" + }, + { + "name": "Kettlebell halo with reverse lunge and twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core, obliques", + "secondaryMuscles": "quadriceps, glutes", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;", + "output": " The Kettlebell halo with reverse lunge and twist exercise has a compound mechanic. The Kettlebell halo with reverse lunge and twist exercise is performed with kettlebell equipment. The Kettlebell halo with reverse lunge and twist exercise primarily targets the shoulders, core, obliques muscle(s). The Kettlebell halo with reverse lunge and twist exercise engages the quadriceps, glutes muscle(s) as secondary muscles. The Kettlebell halo with reverse lunge and twist exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;" + }, + { + "name": "Kettlebell halo with squat", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "quadriceps, glutes", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, perform a squat, lowering your body until your thighs are parallel to the ground; Return to the starting position and repeat for the desired number of repetitions;", + "output": " The Kettlebell halo with squat exercise has a compound mechanic. The Kettlebell halo with squat exercise is performed with kettlebell equipment. The Kettlebell halo with squat exercise primarily targets the shoulders, core muscle(s). The Kettlebell halo with squat exercise engages the quadriceps, glutes muscle(s) as secondary muscles. The Kettlebell halo with squat exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, perform a squat, lowering your body until your thighs are parallel to the ground; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell halos", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "triceps, biceps", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; Keep your core engaged and maintain control throughout the movement; Continue for the desired number of repetitions;", + "output": " The Kettlebell halos exercise has a compound mechanic. The Kettlebell halos exercise is performed with kettlebell equipment. The Kettlebell halos exercise primarily targets the shoulders, core muscle(s). The Kettlebell halos exercise engages the triceps, biceps muscle(s) as secondary muscles. The Kettlebell halos exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; Keep your core engaged and maintain control throughout the movement; Continue for the desired number of repetitions;" + }, + { + "name": "Kettlebell lateral lunge with high pull", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, shoulders", + "secondaryMuscles": "core, back", + "instructions": "Hold a kettlebell in one hand by your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, perform a high pull with the kettlebell, raising it towards your shoulder; Return to the starting position and repeat, alternating sides, for the desired number of repetitions;", + "output": " The Kettlebell lateral lunge with high pull exercise has a compound mechanic. The Kettlebell lateral lunge with high pull exercise is performed with kettlebell equipment. The Kettlebell lateral lunge with high pull exercise primarily targets the quadriceps, hamstrings, shoulders muscle(s). The Kettlebell lateral lunge with high pull exercise engages the core, back muscle(s) as secondary muscles. The Kettlebell lateral lunge with high pull exercise is performed as such: Hold a kettlebell in one hand by your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, perform a high pull with the kettlebell, raising it towards your shoulder; Return to the starting position and repeat, alternating sides, for the desired number of repetitions;" + }, + { + "name": "Kettlebell lateral lunges", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, adductors", + "secondaryMuscles": "glutes, calves", + "instructions": "Hold a kettlebell in front of your chest with both hands; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; Keep your chest up and back straight; Push through the heel to return to the starting position; Repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell lateral lunges exercise has a compound mechanic. The Kettlebell lateral lunges exercise is performed with kettlebell equipment. The Kettlebell lateral lunges exercise primarily targets the quadriceps, hamstrings, adductors muscle(s). The Kettlebell lateral lunges exercise engages the glutes, calves muscle(s) as secondary muscles. The Kettlebell lateral lunges exercise is performed as such: Hold a kettlebell in front of your chest with both hands; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; Keep your chest up and back straight; Push through the heel to return to the starting position; Repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell lunge to press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell lunge to press exercise uses a push force. The Kettlebell lunge to press exercise has a compound mechanic. The Kettlebell lunge to press exercise is performed with kettlebell equipment. The Kettlebell lunge to press exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell lunge to press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell lunge to press exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell lunge to press and twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell lunge to press and twist exercise uses a push force. The Kettlebell lunge to press and twist exercise has a compound mechanic. The Kettlebell lunge to press and twist exercise is performed with kettlebell equipment. The Kettlebell lunge to press and twist exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell lunge to press and twist exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell lunge to press and twist exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell lunge with twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, obliques", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Hold a kettlebell in front of your chest with both hands; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell lunge with twist exercise has a compound mechanic. The Kettlebell lunge with twist exercise is performed with kettlebell equipment. The Kettlebell lunge with twist exercise primarily targets the quadriceps, obliques muscle(s). The Kettlebell lunge with twist exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell lunge with twist exercise is performed as such: Hold a kettlebell in front of your chest with both hands; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell one-arm press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders", + "secondaryMuscles": "triceps, core", + "instructions": "Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell one-arm press exercise uses a push force. The Kettlebell one-arm press exercise has a compound mechanic. The Kettlebell one-arm press exercise is performed with kettlebell equipment. The Kettlebell one-arm press exercise primarily targets the shoulders muscle(s). The Kettlebell one-arm press exercise engages the triceps, core muscle(s) as secondary muscles. The Kettlebell one-arm press exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell one-arm rows", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, biceps", + "secondaryMuscles": "forearms, shoulders", + "instructions": "Hold a kettlebell in one hand with your arm extended towards the ground; Bend at the hips and knees, keeping your back straight; Pull the kettlebell towards your hip, keeping your elbow close to your body; Lower the kettlebell back down with control; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell one-arm rows exercise uses a pull force. The Kettlebell one-arm rows exercise has a compound mechanic. The Kettlebell one-arm rows exercise is performed with kettlebell equipment. The Kettlebell one-arm rows exercise primarily targets the back, biceps muscle(s). The Kettlebell one-arm rows exercise engages the forearms, shoulders muscle(s) as secondary muscles. The Kettlebell one-arm rows exercise is performed as such: Hold a kettlebell in one hand with your arm extended towards the ground; Bend at the hips and knees, keeping your back straight; Pull the kettlebell towards your hip, keeping your elbow close to your body; Lower the kettlebell back down with control; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead press with lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell overhead press with lunge exercise uses a push force. The Kettlebell overhead press with lunge exercise has a compound mechanic. The Kettlebell overhead press with lunge exercise is performed with kettlebell equipment. The Kettlebell overhead press with lunge exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell overhead press with lunge exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell overhead press with lunge exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell goblet reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Step back with one leg into a reverse lunge, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell goblet reverse lunge exercise uses a push force. The Kettlebell goblet reverse lunge exercise has a compound mechanic. The Kettlebell goblet reverse lunge exercise is performed with kettlebell equipment. The Kettlebell goblet reverse lunge exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell goblet reverse lunge exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet reverse lunge exercise is performed as such: Hold a kettlebell by the horns at chest height; Step back with one leg into a reverse lunge, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with bicep curl", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, biceps", + "secondaryMuscles": "hamstrings, forearms", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with bicep curl exercise uses a push force. The Kettlebell goblet squat with bicep curl exercise has a compound mechanic. The Kettlebell goblet squat with bicep curl exercise is performed with kettlebell equipment. The Kettlebell goblet squat with bicep curl exercise primarily targets the quadriceps, biceps muscle(s). The Kettlebell goblet squat with bicep curl exercise engages the hamstrings, forearms muscle(s) as secondary muscles. The Kettlebell goblet squat with bicep curl exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with bicep curl and press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, biceps, shoulders", + "secondaryMuscles": "hamstrings, forearms", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Once at shoulder height, press the kettlebell overhead; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with bicep curl and press exercise uses a push force. The Kettlebell goblet squat with bicep curl and press exercise has a compound mechanic. The Kettlebell goblet squat with bicep curl and press exercise is performed with kettlebell equipment. The Kettlebell goblet squat with bicep curl and press exercise primarily targets the quadriceps, biceps, shoulders muscle(s). The Kettlebell goblet squat with bicep curl and press exercise engages the hamstrings, forearms muscle(s) as secondary muscles. The Kettlebell goblet squat with bicep curl and press exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a bicep curl with the kettlebell, bringing it towards your shoulders; Once at shoulder height, press the kettlebell overhead; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with lateral raise", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, deltoids", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with lateral raise exercise uses a push force. The Kettlebell goblet squat with lateral raise exercise has a compound mechanic. The Kettlebell goblet squat with lateral raise exercise is performed with kettlebell equipment. The Kettlebell goblet squat with lateral raise exercise primarily targets the quadriceps, deltoids muscle(s). The Kettlebell goblet squat with lateral raise exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squat with lateral raise exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with lateral raise and rotation", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, deltoids, obliques", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; At the top of the raise, rotate your torso to one side, bringing the kettlebell towards that side; Return to center and lower the kettlebell as you descend into the next squat; Repeat, alternating sides, for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with lateral raise and rotation exercise uses a push force. The Kettlebell goblet squat with lateral raise and rotation exercise has a compound mechanic. The Kettlebell goblet squat with lateral raise and rotation exercise is performed with kettlebell equipment. The Kettlebell goblet squat with lateral raise and rotation exercise primarily targets the quadriceps, deltoids, obliques muscle(s). The Kettlebell goblet squat with lateral raise and rotation exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squat with lateral raise and rotation exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, perform a lateral raise with the kettlebell, raising it out to the sides until your arms are parallel to the ground; At the top of the raise, rotate your torso to one side, bringing the kettlebell towards that side; Return to center and lower the kettlebell as you descend into the next squat; Repeat, alternating sides, for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with overhead press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebell overhead until your arms are fully extended; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with overhead press exercise uses a push force. The Kettlebell goblet squat with overhead press exercise has a compound mechanic. The Kettlebell goblet squat with overhead press exercise is performed with kettlebell equipment. The Kettlebell goblet squat with overhead press exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell goblet squat with overhead press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell goblet squat with overhead press exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebell overhead until your arms are fully extended; Lower the kettlebell back down as you descend into the next squat; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squat with pulse", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; At the bottom of the squat, pulse up and down slightly while maintaining tension in your legs; After pulsing, return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squat with pulse exercise uses a push force. The Kettlebell goblet squat with pulse exercise has a compound mechanic. The Kettlebell goblet squat with pulse exercise is performed with kettlebell equipment. The Kettlebell goblet squat with pulse exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell goblet squat with pulse exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squat with pulse exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; At the bottom of the squat, pulse up and down slightly while maintaining tension in your legs; After pulsing, return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell goblet squats", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; Drive through your heels to return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell goblet squats exercise uses a push force. The Kettlebell goblet squats exercise has a compound mechanic. The Kettlebell goblet squats exercise is performed with kettlebell equipment. The Kettlebell goblet squats exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell goblet squats exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell goblet squats exercise is performed as such: Hold a kettlebell by the horns at chest height; Perform a squat, lowering your body until your thighs are parallel to the ground; Drive through your heels to return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell halo with reverse lunge", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "quadriceps, glutes", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;", + "output": " The Kettlebell halo with reverse lunge exercise has a compound mechanic. The Kettlebell halo with reverse lunge exercise is performed with kettlebell equipment. The Kettlebell halo with reverse lunge exercise primarily targets the shoulders, core muscle(s). The Kettlebell halo with reverse lunge exercise engages the quadriceps, glutes muscle(s) as secondary muscles. The Kettlebell halo with reverse lunge exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;" + }, + { + "name": "Kettlebell halo with reverse lunge and twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core, obliques", + "secondaryMuscles": "quadriceps, glutes", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;", + "output": " The Kettlebell halo with reverse lunge and twist exercise has a compound mechanic. The Kettlebell halo with reverse lunge and twist exercise is performed with kettlebell equipment. The Kettlebell halo with reverse lunge and twist exercise primarily targets the shoulders, core, obliques muscle(s). The Kettlebell halo with reverse lunge and twist exercise engages the quadriceps, glutes muscle(s) as secondary muscles. The Kettlebell halo with reverse lunge and twist exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, step back into a reverse lunge with one leg; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat, alternating legs, for the desired number of repetitions;" + }, + { + "name": "Kettlebell halo with squat", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "quadriceps, glutes", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, perform a squat, lowering your body until your thighs are parallel to the ground; Return to the starting position and repeat for the desired number of repetitions;", + "output": " The Kettlebell halo with squat exercise has a compound mechanic. The Kettlebell halo with squat exercise is performed with kettlebell equipment. The Kettlebell halo with squat exercise primarily targets the shoulders, core muscle(s). The Kettlebell halo with squat exercise engages the quadriceps, glutes muscle(s) as secondary muscles. The Kettlebell halo with squat exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; After completing the halo, perform a squat, lowering your body until your thighs are parallel to the ground; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell halos", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "triceps, biceps", + "instructions": "Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; Keep your core engaged and maintain control throughout the movement; Continue for the desired number of repetitions;", + "output": " The Kettlebell halos exercise has a compound mechanic. The Kettlebell halos exercise is performed with kettlebell equipment. The Kettlebell halos exercise primarily targets the shoulders, core muscle(s). The Kettlebell halos exercise engages the triceps, biceps muscle(s) as secondary muscles. The Kettlebell halos exercise is performed as such: Hold a kettlebell by the horns with both hands; Perform a halo motion with the kettlebell, moving it around your head in a circular motion; Keep your core engaged and maintain control throughout the movement; Continue for the desired number of repetitions;" + }, + { + "name": "Kettlebell lateral lunge with high pull", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, shoulders", + "secondaryMuscles": "core, back", + "instructions": "Hold a kettlebell in one hand by your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, perform a high pull with the kettlebell, raising it towards your shoulder; Return to the starting position and repeat, alternating sides, for the desired number of repetitions;", + "output": " The Kettlebell lateral lunge with high pull exercise has a compound mechanic. The Kettlebell lateral lunge with high pull exercise is performed with kettlebell equipment. The Kettlebell lateral lunge with high pull exercise primarily targets the quadriceps, hamstrings, shoulders muscle(s). The Kettlebell lateral lunge with high pull exercise engages the core, back muscle(s) as secondary muscles. The Kettlebell lateral lunge with high pull exercise is performed as such: Hold a kettlebell in one hand by your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, perform a high pull with the kettlebell, raising it towards your shoulder; Return to the starting position and repeat, alternating sides, for the desired number of repetitions;" + }, + { + "name": "Kettlebell lateral lunges", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, adductors", + "secondaryMuscles": "glutes, calves", + "instructions": "Hold a kettlebell in front of your chest with both hands; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; Keep your chest up and back straight; Push through the heel to return to the starting position; Repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell lateral lunges exercise has a compound mechanic. The Kettlebell lateral lunges exercise is performed with kettlebell equipment. The Kettlebell lateral lunges exercise primarily targets the quadriceps, hamstrings, adductors muscle(s). The Kettlebell lateral lunges exercise engages the glutes, calves muscle(s) as secondary muscles. The Kettlebell lateral lunges exercise is performed as such: Hold a kettlebell in front of your chest with both hands; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; Keep your chest up and back straight; Push through the heel to return to the starting position; Repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell lunge to press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell lunge to press exercise uses a push force. The Kettlebell lunge to press exercise has a compound mechanic. The Kettlebell lunge to press exercise is performed with kettlebell equipment. The Kettlebell lunge to press exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell lunge to press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell lunge to press exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell lunge to press and twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell lunge to press and twist exercise uses a push force. The Kettlebell lunge to press and twist exercise has a compound mechanic. The Kettlebell lunge to press and twist exercise is performed with kettlebell equipment. The Kettlebell lunge to press and twist exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell lunge to press and twist exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell lunge to press and twist exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell lunge with twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, obliques", + "secondaryMuscles": "hamstrings, shoulders", + "instructions": "Hold a kettlebell in front of your chest with both hands; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell lunge with twist exercise has a compound mechanic. The Kettlebell lunge with twist exercise is performed with kettlebell equipment. The Kettlebell lunge with twist exercise primarily targets the quadriceps, obliques muscle(s). The Kettlebell lunge with twist exercise engages the hamstrings, shoulders muscle(s) as secondary muscles. The Kettlebell lunge with twist exercise is performed as such: Hold a kettlebell in front of your chest with both hands; Step back into a lunge with one leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell one-arm press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders", + "secondaryMuscles": "triceps, core", + "instructions": "Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell one-arm press exercise uses a push force. The Kettlebell one-arm press exercise has a compound mechanic. The Kettlebell one-arm press exercise is performed with kettlebell equipment. The Kettlebell one-arm press exercise primarily targets the shoulders muscle(s). The Kettlebell one-arm press exercise engages the triceps, core muscle(s) as secondary muscles. The Kettlebell one-arm press exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell one-arm rows", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, biceps", + "secondaryMuscles": "forearms, shoulders", + "instructions": "Hold a kettlebell in one hand with your arm extended towards the ground; Bend at the hips and knees, keeping your back straight; Pull the kettlebell towards your hip, keeping your elbow close to your body; Lower the kettlebell back down with control; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell one-arm rows exercise uses a pull force. The Kettlebell one-arm rows exercise has a compound mechanic. The Kettlebell one-arm rows exercise is performed with kettlebell equipment. The Kettlebell one-arm rows exercise primarily targets the back, biceps muscle(s). The Kettlebell one-arm rows exercise engages the forearms, shoulders muscle(s) as secondary muscles. The Kettlebell one-arm rows exercise is performed as such: Hold a kettlebell in one hand with your arm extended towards the ground; Bend at the hips and knees, keeping your back straight; Pull the kettlebell towards your hip, keeping your elbow close to your body; Lower the kettlebell back down with control; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead press with lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell overhead press with lunge exercise uses a push force. The Kettlebell overhead press with lunge exercise has a compound mechanic. The Kettlebell overhead press with lunge exercise is performed with kettlebell equipment. The Kettlebell overhead press with lunge exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell overhead press with lunge exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell overhead press with lunge exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Step back into a lunge with the same leg as the hand holding the kettlebell, lowering your body until both knees are bent at 90-degree angles; As you stand up, press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down as you return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; Press through the front heel to return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell overhead reverse lunge exercise uses a push force. The Kettlebell overhead reverse lunge exercise has a compound mechanic. The Kettlebell overhead reverse lunge exercise is performed with kettlebell equipment. The Kettlebell overhead reverse lunge exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell overhead reverse lunge exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell overhead reverse lunge exercise is performed as such: Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; Press through the front heel to return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead reverse lunge with twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell overhead reverse lunge with twist exercise uses a push force. The Kettlebell overhead reverse lunge with twist exercise has a compound mechanic. The Kettlebell overhead reverse lunge with twist exercise is performed with kettlebell equipment. The Kettlebell overhead reverse lunge with twist exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell overhead reverse lunge with twist exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell overhead reverse lunge with twist exercise is performed as such: Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead tricep extension", + "force": "push", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "triceps", + "secondaryMuscles": "shoulders", + "instructions": "Hold a kettlebell by the horns with both hands, arms extended overhead; Lower the kettlebell behind your head by bending at the elbows; Extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell overhead tricep extension exercise uses a push force. The Kettlebell overhead tricep extension exercise has a isolation mechanic. The Kettlebell overhead tricep extension exercise is performed with kettlebell equipment. The Kettlebell overhead tricep extension exercise primarily targets the triceps muscle(s). The Kettlebell overhead tricep extension exercise engages the shoulders muscle(s) as secondary muscles. The Kettlebell overhead tricep extension exercise is performed as such: Hold a kettlebell by the horns with both hands, arms extended overhead; Lower the kettlebell behind your head by bending at the elbows; Extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell overhead tricep extension with squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, triceps", + "secondaryMuscles": "shoulders, core", + "instructions": "Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell overhead tricep extension with squat exercise uses a push force. The Kettlebell overhead tricep extension with squat exercise has a compound mechanic. The Kettlebell overhead tricep extension with squat exercise is performed with kettlebell equipment. The Kettlebell overhead tricep extension with squat exercise primarily targets the quadriceps, triceps muscle(s). The Kettlebell overhead tricep extension with squat exercise engages the shoulders, core muscle(s) as secondary muscles. The Kettlebell overhead tricep extension with squat exercise is performed as such: Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell overhead tricep extension with squat and pulse", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, triceps", + "secondaryMuscles": "shoulders, core", + "instructions": "Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; At the top of the extension, pulse the kettlebell up and down slightly; Repeat for the desired number of repetitions;", + "output": "The Kettlebell overhead tricep extension with squat and pulse exercise uses a push force. The Kettlebell overhead tricep extension with squat and pulse exercise has a compound mechanic. The Kettlebell overhead tricep extension with squat and pulse exercise is performed with kettlebell equipment. The Kettlebell overhead tricep extension with squat and pulse exercise primarily targets the quadriceps, triceps muscle(s). The Kettlebell overhead tricep extension with squat and pulse exercise engages the shoulders, core muscle(s) as secondary muscles. The Kettlebell overhead tricep extension with squat and pulse exercise is performed as such: Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; At the top of the extension, pulse the kettlebell up and down slightly; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell plank pull-through", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, back", + "secondaryMuscles": "shoulders", + "instructions": "Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, reach one hand under your body to grab the opposite kettlebell handle; Pull the kettlebell across the floor to the opposite side, then return to the starting position; Repeat on the other side, alternating sides for the desired number of repetitions;", + "output": "The Kettlebell plank pull-through exercise uses a pull force. The Kettlebell plank pull-through exercise has a compound mechanic. The Kettlebell plank pull-through exercise is performed with kettlebell equipment. The Kettlebell plank pull-through exercise primarily targets the core, back muscle(s). The Kettlebell plank pull-through exercise engages the shoulders muscle(s) as secondary muscles. The Kettlebell plank pull-through exercise is performed as such: Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, reach one hand under your body to grab the opposite kettlebell handle; Pull the kettlebell across the floor to the opposite side, then return to the starting position; Repeat on the other side, alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell plank row with push-up", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, chest", + "secondaryMuscles": "shoulders, triceps", + "instructions": "Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; Repeat the row on the other side, alternating sides for the desired number of repetitions;", + "output": "The Kettlebell plank row with push-up exercise uses a pull force. The Kettlebell plank row with push-up exercise has a compound mechanic. The Kettlebell plank row with push-up exercise is performed with kettlebell equipment. The Kettlebell plank row with push-up exercise primarily targets the back, chest muscle(s). The Kettlebell plank row with push-up exercise engages the shoulders, triceps muscle(s) as secondary muscles. The Kettlebell plank row with push-up exercise is performed as such: Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; Repeat the row on the other side, alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell plank row with push-up and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, chest, obliques", + "secondaryMuscles": "shoulders, triceps", + "instructions": "Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; At the top of the push-up, rotate your torso and raise the opposite arm towards the ceiling; Return to the starting position and repeat, alternating sides for the desired number of repetitions;", + "output": "The Kettlebell plank row with push-up and rotation exercise uses a pull force. The Kettlebell plank row with push-up and rotation exercise has a compound mechanic. The Kettlebell plank row with push-up and rotation exercise is performed with kettlebell equipment. The Kettlebell plank row with push-up and rotation exercise primarily targets the back, chest, obliques muscle(s). The Kettlebell plank row with push-up and rotation exercise engages the shoulders, triceps muscle(s) as secondary muscles. The Kettlebell plank row with push-up and rotation exercise is performed as such: Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; At the top of the push-up, rotate your torso and raise the opposite arm towards the ceiling; Return to the starting position and repeat, alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell push press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps", + "secondaryMuscles": "quadriceps, core", + "instructions": "Hold a kettlebell in each hand at shoulder height; Bend your knees slightly and dip your hips; Explosively extend your knees and hips while pressing the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;", + "output": "The Kettlebell push press exercise uses a push force. The Kettlebell push press exercise has a compound mechanic. The Kettlebell push press exercise is performed with kettlebell equipment. The Kettlebell push press exercise primarily targets the shoulders, triceps muscle(s). The Kettlebell push press exercise engages the quadriceps, core muscle(s) as secondary muscles. The Kettlebell push press exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Bend your knees slightly and dip your hips; Explosively extend your knees and hips while pressing the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell push press with reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps, quadriceps", + "secondaryMuscles": "core", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell push press with reverse lunge exercise uses a push force. The Kettlebell push press with reverse lunge exercise has a compound mechanic. The Kettlebell push press with reverse lunge exercise is performed with kettlebell equipment. The Kettlebell push press with reverse lunge exercise primarily targets the shoulders, triceps, quadriceps muscle(s). The Kettlebell push press with reverse lunge exercise engages the core muscle(s) as secondary muscles. The Kettlebell push press with reverse lunge exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell push press with squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps, quadriceps", + "secondaryMuscles": "core", + "instructions": "Hold a kettlebell in each hand at shoulder height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;", + "output": "The Kettlebell push press with squat exercise uses a push force. The Kettlebell push press with squat exercise has a compound mechanic. The Kettlebell push press with squat exercise is performed with kettlebell equipment. The Kettlebell push press with squat exercise primarily targets the shoulders, triceps, quadriceps muscle(s). The Kettlebell push press with squat exercise engages the core muscle(s) as secondary muscles. The Kettlebell push press with squat exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell renegade rows", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, core", + "secondaryMuscles": "shoulders, biceps", + "instructions": "Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, perform a row with one arm, pulling the kettlebell towards your hip; Lower the kettlebell back to the ground and repeat with the other arm; Continue alternating arms for the desired number of repetitions;", + "output": "The Kettlebell renegade rows exercise uses a pull force. The Kettlebell renegade rows exercise has a compound mechanic. The Kettlebell renegade rows exercise is performed with kettlebell equipment. The Kettlebell renegade rows exercise primarily targets the back, core muscle(s). The Kettlebell renegade rows exercise engages the shoulders, biceps muscle(s) as secondary muscles. The Kettlebell renegade rows exercise is performed as such: Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, perform a row with one arm, pulling the kettlebell towards your hip; Lower the kettlebell back to the ground and repeat with the other arm; Continue alternating arms for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunge to press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunge to press exercise uses a push force. The Kettlebell reverse lunge to press exercise has a compound mechanic. The Kettlebell reverse lunge to press exercise is performed with kettlebell equipment. The Kettlebell reverse lunge to press exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell reverse lunge to press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell reverse lunge to press exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunge to press and twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunge to press and twist exercise uses a push force. The Kettlebell reverse lunge to press and twist exercise has a compound mechanic. The Kettlebell reverse lunge to press and twist exercise is performed with kettlebell equipment. The Kettlebell reverse lunge to press and twist exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell reverse lunge to press and twist exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell reverse lunge to press and twist exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunge to press and twist with pulse", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, pulse the kettlebells up and down slightly while maintaining the twist; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunge to press and twist with pulse exercise uses a push force. The Kettlebell reverse lunge to press and twist with pulse exercise has a compound mechanic. The Kettlebell reverse lunge to press and twist with pulse exercise is performed with kettlebell equipment. The Kettlebell reverse lunge to press and twist with pulse exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell reverse lunge to press and twist with pulse exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell reverse lunge to press and twist with pulse exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, pulse the kettlebells up and down slightly while maintaining the twist; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunges", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps", + "secondaryMuscles": "hamstrings, glutes", + "instructions": "Hold a kettlebell in each hand at your sides; Step back into a reverse lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunges exercise uses a push force. The Kettlebell reverse lunges exercise has a compound mechanic. The Kettlebell reverse lunges exercise is performed with kettlebell equipment. The Kettlebell reverse lunges exercise primarily targets the quadriceps muscle(s). The Kettlebell reverse lunges exercise engages the hamstrings, glutes muscle(s) as secondary muscles. The Kettlebell reverse lunges exercise is performed as such: Hold a kettlebell in each hand at your sides; Step back into a reverse lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with leg raise", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "obliques, hip flexors", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, bringing the kettlebell towards the floor next to your hip; Return to center and repeat on the other side; As you twist, raise your legs towards your chest; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with leg raise exercise has a isolation mechanic. The Kettlebell Russian twist with leg raise exercise is performed with kettlebell equipment. The Kettlebell Russian twist with leg raise exercise primarily targets the obliques, hip flexors muscle(s). The Kettlebell Russian twist with leg raise exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with leg raise exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, bringing the kettlebell towards the floor next to your hip; Return to center and repeat on the other side; As you twist, raise your legs towards your chest; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with press", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "obliques, shoulders", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet flat on the ground; Hold a kettlebell with both hands at chest height; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with press exercise has a compound mechanic. The Kettlebell Russian twist with press exercise is performed with kettlebell equipment. The Kettlebell Russian twist with press exercise primarily targets the obliques, shoulders muscle(s). The Kettlebell Russian twist with press exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with press exercise is performed as such: Sit on the floor with your knees bent and feet flat on the ground; Hold a kettlebell with both hands at chest height; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with press and leg raise", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "obliques, shoulders, hip flexors", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with press and leg raise exercise has a compound mechanic. The Kettlebell Russian twist with press and leg raise exercise is performed with kettlebell equipment. The Kettlebell Russian twist with press and leg raise exercise primarily targets the obliques, shoulders, hip flexors muscle(s). The Kettlebell Russian twist with press and leg raise exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with press and leg raise exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with press, leg raise, and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "obliques, shoulders, hip flexors", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; At the top of the twist, rotate your torso towards the ceiling; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with press, leg raise, and rotation exercise has a compound mechanic. The Kettlebell Russian twist with press, leg raise, and rotation exercise is performed with kettlebell equipment. The Kettlebell Russian twist with press, leg raise, and rotation exercise primarily targets the obliques, shoulders, hip flexors muscle(s). The Kettlebell Russian twist with press, leg raise, and rotation exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with press, leg raise, and rotation exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; At the top of the twist, rotate your torso towards the ceiling; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell overhead reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; Press through the front heel to return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell overhead reverse lunge exercise uses a push force. The Kettlebell overhead reverse lunge exercise has a compound mechanic. The Kettlebell overhead reverse lunge exercise is performed with kettlebell equipment. The Kettlebell overhead reverse lunge exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell overhead reverse lunge exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell overhead reverse lunge exercise is performed as such: Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; Press through the front heel to return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead reverse lunge with twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell overhead reverse lunge with twist exercise uses a push force. The Kettlebell overhead reverse lunge with twist exercise has a compound mechanic. The Kettlebell overhead reverse lunge with twist exercise is performed with kettlebell equipment. The Kettlebell overhead reverse lunge with twist exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell overhead reverse lunge with twist exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell overhead reverse lunge with twist exercise is performed as such: Hold a kettlebell overhead with one hand, arm fully extended; Step back into a reverse lunge with the opposite leg, lowering your body until both knees are bent at 90-degree angles; As you lunge, twist your torso towards the same side as the forward leg; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell overhead tricep extension", + "force": "push", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "triceps", + "secondaryMuscles": "shoulders", + "instructions": "Hold a kettlebell by the horns with both hands, arms extended overhead; Lower the kettlebell behind your head by bending at the elbows; Extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell overhead tricep extension exercise uses a push force. The Kettlebell overhead tricep extension exercise has a isolation mechanic. The Kettlebell overhead tricep extension exercise is performed with kettlebell equipment. The Kettlebell overhead tricep extension exercise primarily targets the triceps muscle(s). The Kettlebell overhead tricep extension exercise engages the shoulders muscle(s) as secondary muscles. The Kettlebell overhead tricep extension exercise is performed as such: Hold a kettlebell by the horns with both hands, arms extended overhead; Lower the kettlebell behind your head by bending at the elbows; Extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell overhead tricep extension with squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, triceps", + "secondaryMuscles": "shoulders, core", + "instructions": "Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell overhead tricep extension with squat exercise uses a push force. The Kettlebell overhead tricep extension with squat exercise has a compound mechanic. The Kettlebell overhead tricep extension with squat exercise is performed with kettlebell equipment. The Kettlebell overhead tricep extension with squat exercise primarily targets the quadriceps, triceps muscle(s). The Kettlebell overhead tricep extension with squat exercise engages the shoulders, core muscle(s) as secondary muscles. The Kettlebell overhead tricep extension with squat exercise is performed as such: Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell overhead tricep extension with squat and pulse", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, triceps", + "secondaryMuscles": "shoulders, core", + "instructions": "Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; At the top of the extension, pulse the kettlebell up and down slightly; Repeat for the desired number of repetitions;", + "output": "The Kettlebell overhead tricep extension with squat and pulse exercise uses a push force. The Kettlebell overhead tricep extension with squat and pulse exercise has a compound mechanic. The Kettlebell overhead tricep extension with squat and pulse exercise is performed with kettlebell equipment. The Kettlebell overhead tricep extension with squat and pulse exercise primarily targets the quadriceps, triceps muscle(s). The Kettlebell overhead tricep extension with squat and pulse exercise engages the shoulders, core muscle(s) as secondary muscles. The Kettlebell overhead tricep extension with squat and pulse exercise is performed as such: Hold a kettlebell by the horns with both hands, arms extended overhead; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, extend your arms to raise the kettlebell back to the starting position; At the top of the extension, pulse the kettlebell up and down slightly; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell plank pull-through", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, back", + "secondaryMuscles": "shoulders", + "instructions": "Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, reach one hand under your body to grab the opposite kettlebell handle; Pull the kettlebell across the floor to the opposite side, then return to the starting position; Repeat on the other side, alternating sides for the desired number of repetitions;", + "output": "The Kettlebell plank pull-through exercise uses a pull force. The Kettlebell plank pull-through exercise has a compound mechanic. The Kettlebell plank pull-through exercise is performed with kettlebell equipment. The Kettlebell plank pull-through exercise primarily targets the core, back muscle(s). The Kettlebell plank pull-through exercise engages the shoulders muscle(s) as secondary muscles. The Kettlebell plank pull-through exercise is performed as such: Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, reach one hand under your body to grab the opposite kettlebell handle; Pull the kettlebell across the floor to the opposite side, then return to the starting position; Repeat on the other side, alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell plank row with push-up", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, chest", + "secondaryMuscles": "shoulders, triceps", + "instructions": "Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; Repeat the row on the other side, alternating sides for the desired number of repetitions;", + "output": "The Kettlebell plank row with push-up exercise uses a pull force. The Kettlebell plank row with push-up exercise has a compound mechanic. The Kettlebell plank row with push-up exercise is performed with kettlebell equipment. The Kettlebell plank row with push-up exercise primarily targets the back, chest muscle(s). The Kettlebell plank row with push-up exercise engages the shoulders, triceps muscle(s) as secondary muscles. The Kettlebell plank row with push-up exercise is performed as such: Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; Repeat the row on the other side, alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell plank row with push-up and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, chest, obliques", + "secondaryMuscles": "shoulders, triceps", + "instructions": "Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; At the top of the push-up, rotate your torso and raise the opposite arm towards the ceiling; Return to the starting position and repeat, alternating sides for the desired number of repetitions;", + "output": "The Kettlebell plank row with push-up and rotation exercise uses a pull force. The Kettlebell plank row with push-up and rotation exercise has a compound mechanic. The Kettlebell plank row with push-up and rotation exercise is performed with kettlebell equipment. The Kettlebell plank row with push-up and rotation exercise primarily targets the back, chest, obliques muscle(s). The Kettlebell plank row with push-up and rotation exercise engages the shoulders, triceps muscle(s) as secondary muscles. The Kettlebell plank row with push-up and rotation exercise is performed as such: Assume a plank position with hands on kettlebells; Perform a row with one arm, pulling the kettlebell towards your hip while keeping your core engaged and hips stable; Return the kettlebell to the ground and perform a push-up; At the top of the push-up, rotate your torso and raise the opposite arm towards the ceiling; Return to the starting position and repeat, alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell push press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps", + "secondaryMuscles": "quadriceps, core", + "instructions": "Hold a kettlebell in each hand at shoulder height; Bend your knees slightly and dip your hips; Explosively extend your knees and hips while pressing the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;", + "output": "The Kettlebell push press exercise uses a push force. The Kettlebell push press exercise has a compound mechanic. The Kettlebell push press exercise is performed with kettlebell equipment. The Kettlebell push press exercise primarily targets the shoulders, triceps muscle(s). The Kettlebell push press exercise engages the quadriceps, core muscle(s) as secondary muscles. The Kettlebell push press exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Bend your knees slightly and dip your hips; Explosively extend your knees and hips while pressing the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell push press with reverse lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps, quadriceps", + "secondaryMuscles": "core", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell push press with reverse lunge exercise uses a push force. The Kettlebell push press with reverse lunge exercise has a compound mechanic. The Kettlebell push press with reverse lunge exercise is performed with kettlebell equipment. The Kettlebell push press with reverse lunge exercise primarily targets the shoulders, triceps, quadriceps muscle(s). The Kettlebell push press with reverse lunge exercise engages the core muscle(s) as secondary muscles. The Kettlebell push press with reverse lunge exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell push press with squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps, quadriceps", + "secondaryMuscles": "core", + "instructions": "Hold a kettlebell in each hand at shoulder height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;", + "output": "The Kettlebell push press with squat exercise uses a push force. The Kettlebell push press with squat exercise has a compound mechanic. The Kettlebell push press with squat exercise is performed with kettlebell equipment. The Kettlebell push press with squat exercise primarily targets the shoulders, triceps, quadriceps muscle(s). The Kettlebell push press with squat exercise engages the core muscle(s) as secondary muscles. The Kettlebell push press with squat exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Perform a squat, lowering your body until your thighs are parallel to the ground; As you stand up, press the kettlebells overhead; Lower the kettlebells back to shoulder height and repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell renegade rows", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, core", + "secondaryMuscles": "shoulders, biceps", + "instructions": "Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, perform a row with one arm, pulling the kettlebell towards your hip; Lower the kettlebell back to the ground and repeat with the other arm; Continue alternating arms for the desired number of repetitions;", + "output": "The Kettlebell renegade rows exercise uses a pull force. The Kettlebell renegade rows exercise has a compound mechanic. The Kettlebell renegade rows exercise is performed with kettlebell equipment. The Kettlebell renegade rows exercise primarily targets the back, core muscle(s). The Kettlebell renegade rows exercise engages the shoulders, biceps muscle(s) as secondary muscles. The Kettlebell renegade rows exercise is performed as such: Assume a plank position with hands on kettlebells; Keeping your core engaged and hips stable, perform a row with one arm, pulling the kettlebell towards your hip; Lower the kettlebell back to the ground and repeat with the other arm; Continue alternating arms for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunge to press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunge to press exercise uses a push force. The Kettlebell reverse lunge to press exercise has a compound mechanic. The Kettlebell reverse lunge to press exercise is performed with kettlebell equipment. The Kettlebell reverse lunge to press exercise primarily targets the quadriceps, shoulders muscle(s). The Kettlebell reverse lunge to press exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell reverse lunge to press exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunge to press and twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunge to press and twist exercise uses a push force. The Kettlebell reverse lunge to press and twist exercise has a compound mechanic. The Kettlebell reverse lunge to press and twist exercise is performed with kettlebell equipment. The Kettlebell reverse lunge to press and twist exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell reverse lunge to press and twist exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell reverse lunge to press and twist exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, twist your torso towards the same side as the forward leg; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunge to press and twist with pulse", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, shoulders, obliques", + "secondaryMuscles": "hamstrings, triceps", + "instructions": "Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, pulse the kettlebells up and down slightly while maintaining the twist; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunge to press and twist with pulse exercise uses a push force. The Kettlebell reverse lunge to press and twist with pulse exercise has a compound mechanic. The Kettlebell reverse lunge to press and twist with pulse exercise is performed with kettlebell equipment. The Kettlebell reverse lunge to press and twist with pulse exercise primarily targets the quadriceps, shoulders, obliques muscle(s). The Kettlebell reverse lunge to press and twist with pulse exercise engages the hamstrings, triceps muscle(s) as secondary muscles. The Kettlebell reverse lunge to press and twist with pulse exercise is performed as such: Hold a kettlebell in each hand at shoulder height; Step back into a reverse lunge with one leg while simultaneously pressing the kettlebells overhead; At the top of the press, pulse the kettlebells up and down slightly while maintaining the twist; Return to the starting position and repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell reverse lunges", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps", + "secondaryMuscles": "hamstrings, glutes", + "instructions": "Hold a kettlebell in each hand at your sides; Step back into a reverse lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Kettlebell reverse lunges exercise uses a push force. The Kettlebell reverse lunges exercise has a compound mechanic. The Kettlebell reverse lunges exercise is performed with kettlebell equipment. The Kettlebell reverse lunges exercise primarily targets the quadriceps muscle(s). The Kettlebell reverse lunges exercise engages the hamstrings, glutes muscle(s) as secondary muscles. The Kettlebell reverse lunges exercise is performed as such: Hold a kettlebell in each hand at your sides; Step back into a reverse lunge with one leg, lowering your body until both knees are bent at 90-degree angles; Push through the front heel to return to the starting position; Repeat on the other leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with leg raise", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "obliques, hip flexors", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, bringing the kettlebell towards the floor next to your hip; Return to center and repeat on the other side; As you twist, raise your legs towards your chest; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with leg raise exercise has a isolation mechanic. The Kettlebell Russian twist with leg raise exercise is performed with kettlebell equipment. The Kettlebell Russian twist with leg raise exercise primarily targets the obliques, hip flexors muscle(s). The Kettlebell Russian twist with leg raise exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with leg raise exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, bringing the kettlebell towards the floor next to your hip; Return to center and repeat on the other side; As you twist, raise your legs towards your chest; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with press", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "obliques, shoulders", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet flat on the ground; Hold a kettlebell with both hands at chest height; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with press exercise has a compound mechanic. The Kettlebell Russian twist with press exercise is performed with kettlebell equipment. The Kettlebell Russian twist with press exercise primarily targets the obliques, shoulders muscle(s). The Kettlebell Russian twist with press exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with press exercise is performed as such: Sit on the floor with your knees bent and feet flat on the ground; Hold a kettlebell with both hands at chest height; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with press and leg raise", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "obliques, shoulders, hip flexors", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with press and leg raise exercise has a compound mechanic. The Kettlebell Russian twist with press and leg raise exercise is performed with kettlebell equipment. The Kettlebell Russian twist with press and leg raise exercise primarily targets the obliques, shoulders, hip flexors muscle(s). The Kettlebell Russian twist with press and leg raise exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with press and leg raise exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twist with press, leg raise, and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "obliques, shoulders, hip flexors", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; At the top of the twist, rotate your torso towards the ceiling; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twist with press, leg raise, and rotation exercise has a compound mechanic. The Kettlebell Russian twist with press, leg raise, and rotation exercise is performed with kettlebell equipment. The Kettlebell Russian twist with press, leg raise, and rotation exercise primarily targets the obliques, shoulders, hip flexors muscle(s). The Kettlebell Russian twist with press, leg raise, and rotation exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twist with press, leg raise, and rotation exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, pressing the kettlebell overhead; As you twist, raise your legs towards your chest; At the top of the twist, rotate your torso towards the ceiling; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell Russian twists", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "obliques", + "secondaryMuscles": "core", + "instructions": "Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, bringing the kettlebell towards the floor next to your hip; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell Russian twists exercise has a isolation mechanic. The Kettlebell Russian twists exercise is performed with kettlebell equipment. The Kettlebell Russian twists exercise primarily targets the obliques muscle(s). The Kettlebell Russian twists exercise engages the core muscle(s) as secondary muscles. The Kettlebell Russian twists exercise is performed as such: Sit on the floor with your knees bent and feet elevated off the ground; Hold a kettlebell with both hands in front of your chest; Lean back slightly, engaging your core; Twist your torso to one side, bringing the kettlebell towards the floor next to your hip; Return to center and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell seated press", + "force": "push", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "shoulders", + "secondaryMuscles": "triceps", + "instructions": "Sit on a bench or chair with your back straight and core engaged; Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell seated press exercise uses a push force. The Kettlebell seated press exercise has a isolation mechanic. The Kettlebell seated press exercise is performed with kettlebell equipment. The Kettlebell seated press exercise primarily targets the shoulders muscle(s). The Kettlebell seated press exercise engages the triceps muscle(s) as secondary muscles. The Kettlebell seated press exercise is performed as such: Sit on a bench or chair with your back straight and core engaged; Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; Lower the kettlebell back down to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell seated press with twist", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, obliques", + "secondaryMuscles": "triceps, core", + "instructions": "Sit on a bench or chair with your back straight and core engaged; Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the pressing arm; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell seated press with twist exercise uses a push force. The Kettlebell seated press with twist exercise has a compound mechanic. The Kettlebell seated press with twist exercise is performed with kettlebell equipment. The Kettlebell seated press with twist exercise primarily targets the shoulders, obliques muscle(s). The Kettlebell seated press with twist exercise engages the triceps, core muscle(s) as secondary muscles. The Kettlebell seated press with twist exercise is performed as such: Sit on a bench or chair with your back straight and core engaged; Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the pressing arm; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell seated press with twist and leg raise", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, obliques, hip flexors", + "secondaryMuscles": "triceps, core", + "instructions": "Sit on a bench or chair with your back straight and core engaged; Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the pressing arm; Simultaneously raise your opposite leg towards your chest; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell seated press with twist and leg raise exercise uses a push force. The Kettlebell seated press with twist and leg raise exercise has a compound mechanic. The Kettlebell seated press with twist and leg raise exercise is performed with kettlebell equipment. The Kettlebell seated press with twist and leg raise exercise primarily targets the shoulders, obliques, hip flexors muscle(s). The Kettlebell seated press with twist and leg raise exercise engages the triceps, core muscle(s) as secondary muscles. The Kettlebell seated press with twist and leg raise exercise is performed as such: Sit on a bench or chair with your back straight and core engaged; Hold a kettlebell in one hand at shoulder height; Press the kettlebell overhead until your arm is fully extended; At the top of the press, twist your torso towards the same side as the pressing arm; Simultaneously raise your opposite leg towards your chest; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell seesaw press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders", + "secondaryMuscles": "triceps, core", + "instructions": "Stand with your feet shoulder-width apart and hold a kettlebell in each hand at shoulder height; Press one kettlebell overhead while keeping the other kettlebell at shoulder height; Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead; Continue alternating sides in a seesaw motion for the desired number of repetitions;", + "output": "The Kettlebell seesaw press exercise uses a push force. The Kettlebell seesaw press exercise has a compound mechanic. The Kettlebell seesaw press exercise is performed with kettlebell equipment. The Kettlebell seesaw press exercise primarily targets the shoulders muscle(s). The Kettlebell seesaw press exercise engages the triceps, core muscle(s) as secondary muscles. The Kettlebell seesaw press exercise is performed as such: Stand with your feet shoulder-width apart and hold a kettlebell in each hand at shoulder height; Press one kettlebell overhead while keeping the other kettlebell at shoulder height; Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead; Continue alternating sides in a seesaw motion for the desired number of repetitions;" + }, + { + "name": "Kettlebell side bends", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "kettlebell", + "primaryMuscles": "obliques", + "secondaryMuscles": "core", + "instructions": "Stand with your feet shoulder-width apart and hold a kettlebell in one hand; Keep your back straight and core engaged; Slowly bend to the side opposite the kettlebell, lowering the weight towards your knee; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell side bends exercise has a isolation mechanic. The Kettlebell side bends exercise is performed with kettlebell equipment. The Kettlebell side bends exercise primarily targets the obliques muscle(s). The Kettlebell side bends exercise engages the core muscle(s) as secondary muscles. The Kettlebell side bends exercise is performed as such: Stand with your feet shoulder-width apart and hold a kettlebell in one hand; Keep your back straight and core engaged; Slowly bend to the side opposite the kettlebell, lowering the weight towards your knee; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell side lunge with lateral raise and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, lateral deltoids, obliques", + "secondaryMuscles": "hamstrings, adductors, core", + "instructions": "Hold a kettlebell in one hand at your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, simultaneously raise the kettlebell laterally to shoulder height and rotate your torso towards the same side as the lunging leg; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell side lunge with lateral raise and rotation exercise has a compound mechanic. The Kettlebell side lunge with lateral raise and rotation exercise is performed with kettlebell equipment. The Kettlebell side lunge with lateral raise and rotation exercise primarily targets the quadriceps, lateral deltoids, obliques muscle(s). The Kettlebell side lunge with lateral raise and rotation exercise engages the hamstrings, adductors, core muscle(s) as secondary muscles. The Kettlebell side lunge with lateral raise and rotation exercise is performed as such: Hold a kettlebell in one hand at your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, simultaneously raise the kettlebell laterally to shoulder height and rotate your torso towards the same side as the lunging leg; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell side lunge with lateral raise, rotation, and pulse", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, lateral deltoids, obliques", + "secondaryMuscles": "hamstrings, adductors, core", + "instructions": "Hold a kettlebell in one hand at your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, simultaneously raise the kettlebell laterally to shoulder height and rotate your torso towards the same side as the lunging leg; At the bottom of the lunge, pulse slightly; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": " The Kettlebell side lunge with lateral raise, rotation, and pulse exercise has a compound mechanic. The Kettlebell side lunge with lateral raise, rotation, and pulse exercise is performed with kettlebell equipment. The Kettlebell side lunge with lateral raise, rotation, and pulse exercise primarily targets the quadriceps, lateral deltoids, obliques muscle(s). The Kettlebell side lunge with lateral raise, rotation, and pulse exercise engages the hamstrings, adductors, core muscle(s) as secondary muscles. The Kettlebell side lunge with lateral raise, rotation, and pulse exercise is performed as such: Hold a kettlebell in one hand at your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, simultaneously raise the kettlebell laterally to shoulder height and rotate your torso towards the same side as the lunging leg; At the bottom of the lunge, pulse slightly; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell side lunge with row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, back", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell in one hand at your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, perform a row with the kettlebell, pulling it towards your hip; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": "The Kettlebell side lunge with row exercise uses a pull force. The Kettlebell side lunge with row exercise has a compound mechanic. The Kettlebell side lunge with row exercise is performed with kettlebell equipment. The Kettlebell side lunge with row exercise primarily targets the quadriceps, back muscle(s). The Kettlebell side lunge with row exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell side lunge with row exercise is performed as such: Hold a kettlebell in one hand at your side; Step out to the side into a lateral lunge, bending the knee and lowering your body towards the ground; As you lunge, perform a row with the kettlebell, pulling it towards your hip; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Kettlebell side plank with lateral raise", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, lateral deltoids", + "secondaryMuscles": "obliques", + "instructions": "Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Lower the kettlebell back to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell side plank with lateral raise exercise has a compound mechanic. The Kettlebell side plank with lateral raise exercise is performed with kettlebell equipment. The Kettlebell side plank with lateral raise exercise primarily targets the core, lateral deltoids muscle(s). The Kettlebell side plank with lateral raise exercise engages the obliques muscle(s) as secondary muscles. The Kettlebell side plank with lateral raise exercise is performed as such: Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Lower the kettlebell back to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell side plank with lateral raise and leg lift", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, lateral deltoids, hip abductors", + "secondaryMuscles": "obliques", + "instructions": "Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Simultaneously lift your top leg towards the ceiling; Lower the leg and kettlebell back to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell side plank with lateral raise and leg lift exercise has a compound mechanic. The Kettlebell side plank with lateral raise and leg lift exercise is performed with kettlebell equipment. The Kettlebell side plank with lateral raise and leg lift exercise primarily targets the core, lateral deltoids, hip abductors muscle(s). The Kettlebell side plank with lateral raise and leg lift exercise engages the obliques muscle(s) as secondary muscles. The Kettlebell side plank with lateral raise and leg lift exercise is performed as such: Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Simultaneously lift your top leg towards the ceiling; Lower the leg and kettlebell back to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell side plank with lateral raise and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, lateral deltoids, obliques", + "secondaryMuscles": "hip abductors", + "instructions": "Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; At the top of the raise, rotate your torso towards the ground; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": " The Kettlebell side plank with lateral raise and rotation exercise has a compound mechanic. The Kettlebell side plank with lateral raise and rotation exercise is performed with kettlebell equipment. The Kettlebell side plank with lateral raise and rotation exercise primarily targets the core, lateral deltoids, obliques muscle(s). The Kettlebell side plank with lateral raise and rotation exercise engages the hip abductors muscle(s) as secondary muscles. The Kettlebell side plank with lateral raise and rotation exercise is performed as such: Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; At the top of the raise, rotate your torso towards the ground; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell side plank with lateral raise and row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, lateral deltoids, back", + "secondaryMuscles": "obliques", + "instructions": "Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Perform a row with the kettlebell, pulling it towards your hip; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell side plank with lateral raise and row exercise uses a pull force. The Kettlebell side plank with lateral raise and row exercise has a compound mechanic. The Kettlebell side plank with lateral raise and row exercise is performed with kettlebell equipment. The Kettlebell side plank with lateral raise and row exercise primarily targets the core, lateral deltoids, back muscle(s). The Kettlebell side plank with lateral raise and row exercise engages the obliques muscle(s) as secondary muscles. The Kettlebell side plank with lateral raise and row exercise is performed as such: Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Perform a row with the kettlebell, pulling it towards your hip; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell side plank with lateral raise, row, and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, lateral deltoids, back, obliques", + "secondaryMuscles": "hip abductors", + "instructions": "Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Perform a row with the kettlebell, pulling it towards your hip; At the top of the row, rotate your torso towards the ground; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell side plank with lateral raise, row, and rotation exercise uses a pull force. The Kettlebell side plank with lateral raise, row, and rotation exercise has a compound mechanic. The Kettlebell side plank with lateral raise, row, and rotation exercise is performed with kettlebell equipment. The Kettlebell side plank with lateral raise, row, and rotation exercise primarily targets the core, lateral deltoids, back, obliques muscle(s). The Kettlebell side plank with lateral raise, row, and rotation exercise engages the hip abductors muscle(s) as secondary muscles. The Kettlebell side plank with lateral raise, row, and rotation exercise is performed as such: Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Raise the kettlebell laterally to shoulder height, keeping your core engaged and hips stable; Perform a row with the kettlebell, pulling it towards your hip; At the top of the row, rotate your torso towards the ground; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell side plank with row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "core, back", + "secondaryMuscles": "lateral deltoids, obliques", + "instructions": "Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Perform a row with the kettlebell, pulling it towards your hip; Return to the starting position and repeat for the desired number of repetitions, then switch sides;", + "output": "The Kettlebell side plank with row exercise uses a pull force. The Kettlebell side plank with row exercise has a compound mechanic. The Kettlebell side plank with row exercise is performed with kettlebell equipment. The Kettlebell side plank with row exercise primarily targets the core, back muscle(s). The Kettlebell side plank with row exercise engages the lateral deltoids, obliques muscle(s) as secondary muscles. The Kettlebell side plank with row exercise is performed as such: Assume a side plank position with your elbow on the ground and your body in a straight line; Hold a kettlebell in your top hand with your arm extended towards the ceiling; Perform a row with the kettlebell, pulling it towards your hip; Return to the starting position and repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Kettlebell single-arm clean to press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps", + "secondaryMuscles": "quadriceps, core", + "instructions": "Stand with your feet shoulder-width apart and hold a kettlebell in one hand between your legs; Perform a single-arm clean, swinging the kettlebell up to shoulder height; Once the kettlebell reaches shoulder height, immediately press it overhead until your arm is fully extended; Lower the kettlebell back to the starting position and repeat for the desired number of repetitions; Switch arms and repeat;", + "output": "The Kettlebell single-arm clean to press exercise uses a push force. The Kettlebell single-arm clean to press exercise has a compound mechanic. The Kettlebell single-arm clean to press exercise is performed with kettlebell equipment. The Kettlebell single-arm clean to press exercise primarily targets the shoulders, triceps muscle(s). The Kettlebell single-arm clean to press exercise engages the quadriceps, core muscle(s) as secondary muscles. The Kettlebell single-arm clean to press exercise is performed as such: Stand with your feet shoulder-width apart and hold a kettlebell in one hand between your legs; Perform a single-arm clean, swinging the kettlebell up to shoulder height; Once the kettlebell reaches shoulder height, immediately press it overhead until your arm is fully extended; Lower the kettlebell back to the starting position and repeat for the desired number of repetitions; Switch arms and repeat;" + }, + { + "name": "Kettlebell single-arm clean to press and squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, triceps, quadriceps", + "secondaryMuscles": "core", + "instructions": "Stand with your feet shoulder-width apart and hold a kettlebell in one hand between your legs; Perform a single-arm clean, swinging the kettlebell up to shoulder height; Once the kettlebell reaches shoulder height, immediately press it overhead until your arm is fully extended; Lower the kettlebell back to the starting position; Perform a squat, lowering your body until your thighs are parallel to the ground; Repeat for the desired number of repetitions; Switch arms and repeat;", + "output": "The Kettlebell single-arm clean to press and squat exercise uses a push force. The Kettlebell single-arm clean to press and squat exercise has a compound mechanic. The Kettlebell single-arm clean to press and squat exercise is performed with kettlebell equipment. The Kettlebell single-arm clean to press and squat exercise primarily targets the shoulders, triceps, quadriceps muscle(s). The Kettlebell single-arm clean to press and squat exercise engages the core muscle(s) as secondary muscles. The Kettlebell single-arm clean to press and squat exercise is performed as such: Stand with your feet shoulder-width apart and hold a kettlebell in one hand between your legs; Perform a single-arm clean, swinging the kettlebell up to shoulder height; Once the kettlebell reaches shoulder height, immediately press it overhead until your arm is fully extended; Lower the kettlebell back to the starting position; Perform a squat, lowering your body until your thighs are parallel to the ground; Repeat for the desired number of repetitions; Switch arms and repeat;" + }, + { + "name": "Kettlebell single-arm front squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps", + "secondaryMuscles": "hamstrings, glutes, core", + "instructions": "Hold a kettlebell in one hand at shoulder height, with your elbow bent and the kettlebell resting against your forearm; Stand with your feet shoulder-width apart; Perform a squat, lowering your body until your thighs are parallel to the ground; Keep your chest up and back straight throughout the movement; Push through your heels to return to the starting position; Repeat for the desired number of repetitions, then switch arms;", + "output": "The Kettlebell single-arm front squat exercise uses a push force. The Kettlebell single-arm front squat exercise has a compound mechanic. The Kettlebell single-arm front squat exercise is performed with kettlebell equipment. The Kettlebell single-arm front squat exercise primarily targets the quadriceps muscle(s). The Kettlebell single-arm front squat exercise engages the hamstrings, glutes, core muscle(s) as secondary muscles. The Kettlebell single-arm front squat exercise is performed as such: Hold a kettlebell in one hand at shoulder height, with your elbow bent and the kettlebell resting against your forearm; Stand with your feet shoulder-width apart; Perform a squat, lowering your body until your thighs are parallel to the ground; Keep your chest up and back straight throughout the movement; Push through your heels to return to the starting position; Repeat for the desired number of repetitions, then switch arms;" + }, + { + "name": "Kettlebell single-arm row with rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "back, obliques", + "secondaryMuscles": "core, biceps", + "instructions": "Hold a kettlebell in one hand with your arm fully extended towards the ground; Perform a row by pulling the kettlebell towards your hip, keeping your elbow close to your body; At the top of the row, rotate your torso towards the same side as the pulling arm; Return to the starting position and repeat for the desired number of repetitions; Switch arms and repeat;", + "output": "The Kettlebell single-arm row with rotation exercise uses a pull force. The Kettlebell single-arm row with rotation exercise has a compound mechanic. The Kettlebell single-arm row with rotation exercise is performed with kettlebell equipment. The Kettlebell single-arm row with rotation exercise primarily targets the back, obliques muscle(s). The Kettlebell single-arm row with rotation exercise engages the core, biceps muscle(s) as secondary muscles. The Kettlebell single-arm row with rotation exercise is performed as such: Hold a kettlebell in one hand with your arm fully extended towards the ground; Perform a row by pulling the kettlebell towards your hip, keeping your elbow close to your body; At the top of the row, rotate your torso towards the same side as the pulling arm; Return to the starting position and repeat for the desired number of repetitions; Switch arms and repeat;" + }, + { + "name": "Kettlebell single-arm swing", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, core", + "secondaryMuscles": "lower back, shoulders", + "instructions": "Stand with your feet shoulder-width apart and hold a kettlebell in one hand between your legs; Hinge at the hips and allow the kettlebell to swing back between your legs; Drive through your hips and legs to swing the kettlebell up to shoulder height; Control the swing as it descends back between your legs; Repeat for the desired number of repetitions, then switch arms;", + "output": "The Kettlebell single-arm swing exercise uses a pull force. The Kettlebell single-arm swing exercise has a compound mechanic. The Kettlebell single-arm swing exercise is performed with kettlebell equipment. The Kettlebell single-arm swing exercise primarily targets the hamstrings, glutes, core muscle(s). The Kettlebell single-arm swing exercise engages the lower back, shoulders muscle(s) as secondary muscles. The Kettlebell single-arm swing exercise is performed as such: Stand with your feet shoulder-width apart and hold a kettlebell in one hand between your legs; Hinge at the hips and allow the kettlebell to swing back between your legs; Drive through your hips and legs to swing the kettlebell up to shoulder height; Control the swing as it descends back between your legs; Repeat for the desired number of repetitions, then switch arms;" + }, + { + "name": "Kettlebell single-leg deadlift", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes", + "secondaryMuscles": "lower back, core", + "instructions": "Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and hinge at the hips, extending the non-weight-bearing leg behind you for balance; Lower the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, return to the starting position by squeezing your glutes; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg deadlift exercise uses a pull force. The Kettlebell single-leg deadlift exercise has a compound mechanic. The Kettlebell single-leg deadlift exercise is performed with kettlebell equipment. The Kettlebell single-leg deadlift exercise primarily targets the hamstrings, glutes muscle(s). The Kettlebell single-leg deadlift exercise engages the lower back, core muscle(s) as secondary muscles. The Kettlebell single-leg deadlift exercise is performed as such: Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and hinge at the hips, extending the non-weight-bearing leg behind you for balance; Lower the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, return to the starting position by squeezing your glutes; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell single-leg deadlift with row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, back", + "secondaryMuscles": "core, biceps", + "instructions": "Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and hinge at the hips, extending the non-weight-bearing leg behind you for balance; Lower the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg deadlift with row exercise uses a pull force. The Kettlebell single-leg deadlift with row exercise has a compound mechanic. The Kettlebell single-leg deadlift with row exercise is performed with kettlebell equipment. The Kettlebell single-leg deadlift with row exercise primarily targets the hamstrings, glutes, back muscle(s). The Kettlebell single-leg deadlift with row exercise engages the core, biceps muscle(s) as secondary muscles. The Kettlebell single-leg deadlift with row exercise is performed as such: Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and hinge at the hips, extending the non-weight-bearing leg behind you for balance; Lower the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell single-leg deadlift with row and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, back, obliques", + "secondaryMuscles": "core, biceps", + "instructions": "Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and hinge at the hips, extending the non-weight-bearing leg behind you for balance; Lower the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; At the top of the row, rotate your torso towards the side of the weight-bearing leg; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg deadlift with row and rotation exercise uses a pull force. The Kettlebell single-leg deadlift with row and rotation exercise has a compound mechanic. The Kettlebell single-leg deadlift with row and rotation exercise is performed with kettlebell equipment. The Kettlebell single-leg deadlift with row and rotation exercise primarily targets the hamstrings, glutes, back, obliques muscle(s). The Kettlebell single-leg deadlift with row and rotation exercise engages the core, biceps muscle(s) as secondary muscles. The Kettlebell single-leg deadlift with row and rotation exercise is performed as such: Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and hinge at the hips, extending the non-weight-bearing leg behind you for balance; Lower the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; At the top of the row, rotate your torso towards the side of the weight-bearing leg; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell single-leg Romanian deadlift", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes", + "secondaryMuscles": "lower back, core", + "instructions": "Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and slightly bend your knee; Hinge at the hips, lowering the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, return to the starting position by squeezing your glutes; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg Romanian deadlift exercise uses a pull force. The Kettlebell single-leg Romanian deadlift exercise has a compound mechanic. The Kettlebell single-leg Romanian deadlift exercise is performed with kettlebell equipment. The Kettlebell single-leg Romanian deadlift exercise primarily targets the hamstrings, glutes muscle(s). The Kettlebell single-leg Romanian deadlift exercise engages the lower back, core muscle(s) as secondary muscles. The Kettlebell single-leg Romanian deadlift exercise is performed as such: Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and slightly bend your knee; Hinge at the hips, lowering the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, return to the starting position by squeezing your glutes; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell single-leg Romanian deadlift with row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, back", + "secondaryMuscles": "core, biceps", + "instructions": "Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and slightly bend your knee; Hinge at the hips, lowering the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg Romanian deadlift with row exercise uses a pull force. The Kettlebell single-leg Romanian deadlift with row exercise has a compound mechanic. The Kettlebell single-leg Romanian deadlift with row exercise is performed with kettlebell equipment. The Kettlebell single-leg Romanian deadlift with row exercise primarily targets the hamstrings, glutes, back muscle(s). The Kettlebell single-leg Romanian deadlift with row exercise engages the core, biceps muscle(s) as secondary muscles. The Kettlebell single-leg Romanian deadlift with row exercise is performed as such: Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and slightly bend your knee; Hinge at the hips, lowering the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell single-leg Romanian deadlift with row and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, back, obliques", + "secondaryMuscles": "core, biceps", + "instructions": "Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and slightly bend your knee; Hinge at the hips, lowering the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; At the top of the row, rotate your torso towards the side of the weight-bearing leg; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg Romanian deadlift with row and rotation exercise uses a pull force. The Kettlebell single-leg Romanian deadlift with row and rotation exercise has a compound mechanic. The Kettlebell single-leg Romanian deadlift with row and rotation exercise is performed with kettlebell equipment. The Kettlebell single-leg Romanian deadlift with row and rotation exercise primarily targets the hamstrings, glutes, back, obliques muscle(s). The Kettlebell single-leg Romanian deadlift with row and rotation exercise engages the core, biceps muscle(s) as secondary muscles. The Kettlebell single-leg Romanian deadlift with row and rotation exercise is performed as such: Stand with your feet hip-width apart and hold a kettlebell in one hand; Shift your weight onto one leg and slightly bend your knee; Hinge at the hips, lowering the kettlebell towards the ground while keeping your back straight and chest up; Once you feel a stretch in your hamstrings, perform a row by pulling the kettlebell towards your hip; At the top of the row, rotate your torso towards the side of the weight-bearing leg; Return to the starting position by squeezing your glutes and straightening your back; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell single-leg squat", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, core", + "instructions": "Hold a kettlebell in one hand at shoulder height; Stand on one leg with the other leg extended in front of you; Lower your body into a squat position by bending the knee of the supporting leg; Keep your chest up and back straight; Push through the heel of the supporting leg to return to the starting position; Repeat for the desired number of repetitions, then switch legs;", + "output": "The Kettlebell single-leg squat exercise uses a push force. The Kettlebell single-leg squat exercise has a compound mechanic. The Kettlebell single-leg squat exercise is performed with kettlebell equipment. The Kettlebell single-leg squat exercise primarily targets the quadriceps, glutes muscle(s). The Kettlebell single-leg squat exercise engages the hamstrings, core muscle(s) as secondary muscles. The Kettlebell single-leg squat exercise is performed as such: Hold a kettlebell in one hand at shoulder height; Stand on one leg with the other leg extended in front of you; Lower your body into a squat position by bending the knee of the supporting leg; Keep your chest up and back straight; Push through the heel of the supporting leg to return to the starting position; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Kettlebell snatch to lunge", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders", + "secondaryMuscles": "core, trapezius", + "instructions": "Begin in a standing position with a kettlebell between your feet; Hinge at the hips and grasp the kettlebell with one hand, keeping your back straight; Quickly pull the kettlebell towards your shoulder while simultaneously extending your hips and knees to generate momentum; As the kettlebell reaches shoulder height, rotate your hand and punch it overhead, locking out your arm; Lower into a lunge position with the opposite leg as the hand holding the kettlebell; Keep your torso upright and lower until your back knee nearly touches the ground; Press through your front foot to return to standing; Lower the kettlebell back to the starting position and repeat for the desired number of repetitions, then switch arms and legs;", + "output": "The Kettlebell snatch to lunge exercise uses a push force. The Kettlebell snatch to lunge exercise has a compound mechanic. The Kettlebell snatch to lunge exercise is performed with kettlebell equipment. The Kettlebell snatch to lunge exercise primarily targets the quadriceps, hamstrings, glutes, shoulders muscle(s). The Kettlebell snatch to lunge exercise engages the core, trapezius muscle(s) as secondary muscles. The Kettlebell snatch to lunge exercise is performed as such: Begin in a standing position with a kettlebell between your feet; Hinge at the hips and grasp the kettlebell with one hand, keeping your back straight; Quickly pull the kettlebell towards your shoulder while simultaneously extending your hips and knees to generate momentum; As the kettlebell reaches shoulder height, rotate your hand and punch it overhead, locking out your arm; Lower into a lunge position with the opposite leg as the hand holding the kettlebell; Keep your torso upright and lower until your back knee nearly touches the ground; Press through your front foot to return to standing; Lower the kettlebell back to the starting position and repeat for the desired number of repetitions, then switch arms and legs;" + }, + { + "name": "Kettlebell snatches", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders", + "secondaryMuscles": "core, trapezius", + "instructions": "Begin in a standing position with a kettlebell between your feet; Hinge at the hips and grasp the kettlebell with one hand, keeping your back straight; Quickly pull the kettlebell towards your shoulder while simultaneously extending your hips and knees to generate momentum; As the kettlebell reaches shoulder height, rotate your hand and punch it overhead, locking out your arm; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions, then switch arms;", + "output": "The Kettlebell snatches exercise uses a push force. The Kettlebell snatches exercise has a compound mechanic. The Kettlebell snatches exercise is performed with kettlebell equipment. The Kettlebell snatches exercise primarily targets the quadriceps, hamstrings, glutes, shoulders muscle(s). The Kettlebell snatches exercise engages the core, trapezius muscle(s) as secondary muscles. The Kettlebell snatches exercise is performed as such: Begin in a standing position with a kettlebell between your feet; Hinge at the hips and grasp the kettlebell with one hand, keeping your back straight; Quickly pull the kettlebell towards your shoulder while simultaneously extending your hips and knees to generate momentum; As the kettlebell reaches shoulder height, rotate your hand and punch it overhead, locking out your arm; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions, then switch arms;" + }, + { + "name": "Kettlebell sumo deadlift", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, lower back", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and a kettlebell between your feet; Bend at the hips and knees to lower your body towards the kettlebell, keeping your back straight and chest up; Grasp the kettlebell with both hands, palms facing your body; Drive through your heels and extend your hips and knees to stand up, lifting the kettlebell; Keep your chest up and shoulders back throughout the movement; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo deadlift exercise uses a pull force. The Kettlebell sumo deadlift exercise has a compound mechanic. The Kettlebell sumo deadlift exercise is performed with kettlebell equipment. The Kettlebell sumo deadlift exercise primarily targets the quadriceps, hamstrings, glutes, lower back muscle(s). The Kettlebell sumo deadlift exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo deadlift exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and a kettlebell between your feet; Bend at the hips and knees to lower your body towards the kettlebell, keeping your back straight and chest up; Grasp the kettlebell with both hands, palms facing your body; Drive through your heels and extend your hips and knees to stand up, lifting the kettlebell; Keep your chest up and shoulders back throughout the movement; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo deadlift high pull", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders, traps", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and a kettlebell between your feet; Bend at the hips and knees to lower your body towards the kettlebell, keeping your back straight and chest up; Grasp the kettlebell with both hands, palms facing your body; Drive through your heels and extend your hips and knees to stand up, lifting the kettlebell; As the kettlebell reaches shoulder height, pull it towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo deadlift high pull exercise uses a pull force. The Kettlebell sumo deadlift high pull exercise has a compound mechanic. The Kettlebell sumo deadlift high pull exercise is performed with kettlebell equipment. The Kettlebell sumo deadlift high pull exercise primarily targets the quadriceps, hamstrings, glutes, shoulders, traps muscle(s). The Kettlebell sumo deadlift high pull exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo deadlift high pull exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and a kettlebell between your feet; Bend at the hips and knees to lower your body towards the kettlebell, keeping your back straight and chest up; Grasp the kettlebell with both hands, palms facing your body; Drive through your heels and extend your hips and knees to stand up, lifting the kettlebell; As the kettlebell reaches shoulder height, pull it towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo squat with curl", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, biceps", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, perform a bicep curl by bending your elbows and lifting the kettlebell towards your shoulders; Straighten your arms and stand up, returning to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo squat with curl exercise uses a push force. The Kettlebell sumo squat with curl exercise has a compound mechanic. The Kettlebell sumo squat with curl exercise is performed with kettlebell equipment. The Kettlebell sumo squat with curl exercise primarily targets the quadriceps, hamstrings, glutes, biceps muscle(s). The Kettlebell sumo squat with curl exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo squat with curl exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, perform a bicep curl by bending your elbows and lifting the kettlebell towards your shoulders; Straighten your arms and stand up, returning to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo squat with curl and press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, biceps, shoulders", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, perform a bicep curl by bending your elbows and lifting the kettlebell towards your shoulders; Once the kettlebell reaches shoulder height, press it overhead by extending your arms; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo squat with curl and press exercise uses a push force. The Kettlebell sumo squat with curl and press exercise has a compound mechanic. The Kettlebell sumo squat with curl and press exercise is performed with kettlebell equipment. The Kettlebell sumo squat with curl and press exercise primarily targets the quadriceps, hamstrings, glutes, biceps, shoulders muscle(s). The Kettlebell sumo squat with curl and press exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo squat with curl and press exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, perform a bicep curl by bending your elbows and lifting the kettlebell towards your shoulders; Once the kettlebell reaches shoulder height, press it overhead by extending your arms; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo squat with high pull", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders, traps", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, pull the kettlebell towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo squat with high pull exercise uses a pull force. The Kettlebell sumo squat with high pull exercise has a compound mechanic. The Kettlebell sumo squat with high pull exercise is performed with kettlebell equipment. The Kettlebell sumo squat with high pull exercise primarily targets the quadriceps, hamstrings, glutes, shoulders, traps muscle(s). The Kettlebell sumo squat with high pull exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo squat with high pull exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, pull the kettlebell towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo squat with upright row", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, pull the kettlebell towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo squat with upright row exercise uses a pull force. The Kettlebell sumo squat with upright row exercise has a compound mechanic. The Kettlebell sumo squat with upright row exercise is performed with kettlebell equipment. The Kettlebell sumo squat with upright row exercise primarily targets the quadriceps, hamstrings, glutes, shoulders muscle(s). The Kettlebell sumo squat with upright row exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo squat with upright row exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, pull the kettlebell towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo squat with upright row and pulse", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders", + "secondaryMuscles": "core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, perform a pulse by raising and lowering your body slightly; After pulsing, pull the kettlebell towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo squat with upright row and pulse exercise uses a pull force. The Kettlebell sumo squat with upright row and pulse exercise has a compound mechanic. The Kettlebell sumo squat with upright row and pulse exercise is performed with kettlebell equipment. The Kettlebell sumo squat with upright row and pulse exercise primarily targets the quadriceps, hamstrings, glutes, shoulders muscle(s). The Kettlebell sumo squat with upright row and pulse exercise engages the core muscle(s) as secondary muscles. The Kettlebell sumo squat with upright row and pulse exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; At the bottom of the squat, perform a pulse by raising and lowering your body slightly; After pulsing, pull the kettlebell towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back to the starting position in a controlled manner; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell sumo squats", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes", + "secondaryMuscles": "lower back, core", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; Drive through your heels and extend your hips and knees to stand up, returning to the starting position; Repeat for the desired number of repetitions;", + "output": "The Kettlebell sumo squats exercise uses a pull force. The Kettlebell sumo squats exercise has a compound mechanic. The Kettlebell sumo squats exercise is performed with kettlebell equipment. The Kettlebell sumo squats exercise primarily targets the quadriceps, hamstrings, glutes muscle(s). The Kettlebell sumo squats exercise engages the lower back, core muscle(s) as secondary muscles. The Kettlebell sumo squats exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed outwards, and hold a kettlebell with both hands in front of your thighs; Bend at the hips and knees to lower your body into a squat position, keeping your back straight and chest up; Drive through your heels and extend your hips and knees to stand up, returning to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell swing to high pull", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, shoulders, traps", + "secondaryMuscles": "core", + "instructions": "Begin with a kettlebell on the ground between your feet; Hinge at the hips and grab the kettlebell with both hands, keeping your back flat and chest up; Swing the kettlebell between your legs, then explosively drive your hips forward to propel the kettlebell upwards; As the kettlebell reaches shoulder height, pull it towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back between your legs in a controlled manner and repeat the movement; Repeat for the desired number of repetitions;", + "output": "The Kettlebell swing to high pull exercise uses a pull force. The Kettlebell swing to high pull exercise has a compound mechanic. The Kettlebell swing to high pull exercise is performed with kettlebell equipment. The Kettlebell swing to high pull exercise primarily targets the hamstrings, glutes, shoulders, traps muscle(s). The Kettlebell swing to high pull exercise engages the core muscle(s) as secondary muscles. The Kettlebell swing to high pull exercise is performed as such: Begin with a kettlebell on the ground between your feet; Hinge at the hips and grab the kettlebell with both hands, keeping your back flat and chest up; Swing the kettlebell between your legs, then explosively drive your hips forward to propel the kettlebell upwards; As the kettlebell reaches shoulder height, pull it towards your chin by bending your elbows and raising your shoulders; Lower the kettlebell back between your legs in a controlled manner and repeat the movement; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell swings", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, lower back", + "secondaryMuscles": "core, shoulders", + "instructions": "Begin with a kettlebell on the ground between your feet; Hinge at the hips and grab the kettlebell with both hands, keeping your back flat and chest up; Swing the kettlebell between your legs, then explosively drive your hips forward to propel the kettlebell upwards; Let the kettlebell swing back down between your legs and repeat the movement; Keep your core engaged and maintain a neutral spine throughout; Repeat for the desired number of repetitions;", + "output": "The Kettlebell swings exercise uses a pull force. The Kettlebell swings exercise has a compound mechanic. The Kettlebell swings exercise is performed with kettlebell equipment. The Kettlebell swings exercise primarily targets the hamstrings, glutes, lower back muscle(s). The Kettlebell swings exercise engages the core, shoulders muscle(s) as secondary muscles. The Kettlebell swings exercise is performed as such: Begin with a kettlebell on the ground between your feet; Hinge at the hips and grab the kettlebell with both hands, keeping your back flat and chest up; Swing the kettlebell between your legs, then explosively drive your hips forward to propel the kettlebell upwards; Let the kettlebell swing back down between your legs and repeat the movement; Keep your core engaged and maintain a neutral spine throughout; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell thrusters", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "quadriceps, hamstrings, glutes, shoulders, triceps", + "secondaryMuscles": "core", + "instructions": "Hold a kettlebell in each hand at shoulder height with palms facing in; Stand with your feet shoulder-width apart; Lower into a squat by bending your knees and pushing your hips back; Drive through your heels to return to standing, pressing the kettlebells overhead as you straighten your arms; Lower the kettlebells back to shoulder height and repeat the movement; Keep your core engaged and maintain a neutral spine throughout; Repeat for the desired number of repetitions;", + "output": "The Kettlebell thrusters exercise uses a push force. The Kettlebell thrusters exercise has a compound mechanic. The Kettlebell thrusters exercise is performed with kettlebell equipment. The Kettlebell thrusters exercise primarily targets the quadriceps, hamstrings, glutes, shoulders, triceps muscle(s). The Kettlebell thrusters exercise engages the core muscle(s) as secondary muscles. The Kettlebell thrusters exercise is performed as such: Hold a kettlebell in each hand at shoulder height with palms facing in; Stand with your feet shoulder-width apart; Lower into a squat by bending your knees and pushing your hips back; Drive through your heels to return to standing, pressing the kettlebells overhead as you straighten your arms; Lower the kettlebells back to shoulder height and repeat the movement; Keep your core engaged and maintain a neutral spine throughout; Repeat for the desired number of repetitions;" + }, + { + "name": "Kettlebell Turkish get-up to press", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "chest, triceps, legs", + "instructions": "Lie on your back with a kettlebell in one hand, arm extended straight up towards the ceiling; Bend the knee on the same side as the kettlebell and plant your foot flat on the ground; Use your free hand to prop yourself up onto your opposite elbow, then onto your hand, maintaining your gaze on the kettlebell; Lift your hips off the ground and slide your planted leg back, coming into a kneeling position with your arm still extended overhead; Press the kettlebell up towards the ceiling, fully extending your arm; Reverse the movement to return to the starting position, keeping your arm extended throughout; Repeat for the desired number of repetitions, then switch arms;", + "output": "The Kettlebell Turkish get-up to press exercise uses a push force. The Kettlebell Turkish get-up to press exercise has a compound mechanic. The Kettlebell Turkish get-up to press exercise is performed with kettlebell equipment. The Kettlebell Turkish get-up to press exercise primarily targets the shoulders, core muscle(s). The Kettlebell Turkish get-up to press exercise engages the chest, triceps, legs muscle(s) as secondary muscles. The Kettlebell Turkish get-up to press exercise is performed as such: Lie on your back with a kettlebell in one hand, arm extended straight up towards the ceiling; Bend the knee on the same side as the kettlebell and plant your foot flat on the ground; Use your free hand to prop yourself up onto your opposite elbow, then onto your hand, maintaining your gaze on the kettlebell; Lift your hips off the ground and slide your planted leg back, coming into a kneeling position with your arm still extended overhead; Press the kettlebell up towards the ceiling, fully extending your arm; Reverse the movement to return to the starting position, keeping your arm extended throughout; Repeat for the desired number of repetitions, then switch arms;" + }, + { + "name": "Kettlebell Turkish get-ups", + "force": "push", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "chest, triceps, legs", + "instructions": "Lie on your back with a kettlebell in one hand, arm extended straight up towards the ceiling; Bend the knee on the same side as the kettlebell and plant your foot flat on the ground; Use your free hand to prop yourself up onto your opposite elbow, then onto your hand, maintaining your gaze on the kettlebell; Lift your hips off the ground and slide your planted leg back, coming into a kneeling position with your arm still extended overhead; Stand up, keeping the kettlebell extended overhead the entire time; Reverse the movement to return to the starting position, keeping your arm extended throughout; Repeat for the desired number of repetitions, then switch arms;", + "output": "The Kettlebell Turkish get-ups exercise uses a push force. The Kettlebell Turkish get-ups exercise has a compound mechanic. The Kettlebell Turkish get-ups exercise is performed with kettlebell equipment. The Kettlebell Turkish get-ups exercise primarily targets the shoulders, core muscle(s). The Kettlebell Turkish get-ups exercise engages the chest, triceps, legs muscle(s) as secondary muscles. The Kettlebell Turkish get-ups exercise is performed as such: Lie on your back with a kettlebell in one hand, arm extended straight up towards the ceiling; Bend the knee on the same side as the kettlebell and plant your foot flat on the ground; Use your free hand to prop yourself up onto your opposite elbow, then onto your hand, maintaining your gaze on the kettlebell; Lift your hips off the ground and slide your planted leg back, coming into a kneeling position with your arm still extended overhead; Stand up, keeping the kettlebell extended overhead the entire time; Reverse the movement to return to the starting position, keeping your arm extended throughout; Repeat for the desired number of repetitions, then switch arms;" + }, + { + "name": "Kettlebell waiter's carry", + "force": "not applicable", + "mechanic": "not applicable", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core", + "secondaryMuscles": "forearms", + "instructions": "Stand tall with a kettlebell held overhead in one hand, elbow fully extended; Engage your core to maintain stability; Walk forward slowly and steadily, keeping the kettlebell directly over your shoulder; Keep your shoulders level and avoid leaning to one side; Continue for the desired distance or time, then switch arms;", + "output": " The Kettlebell waiter's carry exercise is performed with kettlebell equipment. The Kettlebell waiter's carry exercise primarily targets the shoulders, core muscle(s). The Kettlebell waiter's carry exercise engages the forearms muscle(s) as secondary muscles. The Kettlebell waiter's carry exercise is performed as such: Stand tall with a kettlebell held overhead in one hand, elbow fully extended; Engage your core to maintain stability; Walk forward slowly and steadily, keeping the kettlebell directly over your shoulder; Keep your shoulders level and avoid leaning to one side; Continue for the desired distance or time, then switch arms;" + }, + { + "name": "Kettlebell windmills", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "shoulders, core, obliques", + "secondaryMuscles": "hamstrings, glutes", + "instructions": "Stand with your feet wider than shoulder-width apart, toes pointed out slightly; Hold a kettlebell overhead in one hand, arm fully extended; Shift your hips to one side and bend towards the opposite side, keeping your arm straight; Lower the kettlebell towards the ground while maintaining balance; Reverse the movement to return to the starting position; Repeat for the desired number of repetitions, then switch arms;", + "output": "The Kettlebell windmills exercise uses a pull force. The Kettlebell windmills exercise has a compound mechanic. The Kettlebell windmills exercise is performed with kettlebell equipment. The Kettlebell windmills exercise primarily targets the shoulders, core, obliques muscle(s). The Kettlebell windmills exercise engages the hamstrings, glutes muscle(s) as secondary muscles. The Kettlebell windmills exercise is performed as such: Stand with your feet wider than shoulder-width apart, toes pointed out slightly; Hold a kettlebell overhead in one hand, arm fully extended; Shift your hips to one side and bend towards the opposite side, keeping your arm straight; Lower the kettlebell towards the ground while maintaining balance; Reverse the movement to return to the starting position; Repeat for the desired number of repetitions, then switch arms;" + }, + { + "name": "L-sit", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "core", + "secondaryMuscles": "shoulders, triceps", + "instructions": "Sit on the ground with your legs extended in front of you and your hands placed on the ground beside your hips, fingers pointing forward; Press into the ground to lift your body off the ground, keeping your legs straight and parallel to the ground; Engage your core to maintain stability and hold this position for the desired duration; Lower yourself back down and repeat for the desired number of repetitions;", + "output": " The L-sit exercise has a isolation mechanic. The L-sit exercise is performed with body only equipment. The L-sit exercise primarily targets the core muscle(s). The L-sit exercise engages the shoulders, triceps muscle(s) as secondary muscles. The L-sit exercise is performed as such: Sit on the ground with your legs extended in front of you and your hands placed on the ground beside your hips, fingers pointing forward; Press into the ground to lift your body off the ground, keeping your legs straight and parallel to the ground; Engage your core to maintain stability and hold this position for the desired duration; Lower yourself back down and repeat for the desired number of repetitions;" + }, + { + "name": "Leg raises", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "lower abs", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your legs straight and your arms by your sides; Engage your core and lift your legs off the ground until they are perpendicular to the floor; Slowly lower your legs back down to the starting position; Repeat for the desired number of repetitions;", + "output": " The Leg raises exercise has a isolation mechanic. The Leg raises exercise is performed with body only equipment. The Leg raises exercise primarily targets the lower abs muscle(s). The Leg raises exercise engages the hip flexors muscle(s) as secondary muscles. The Leg raises exercise is performed as such: Lie on your back with your legs straight and your arms by your sides; Engage your core and lift your legs off the ground until they are perpendicular to the floor; Slowly lower your legs back down to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Lunges", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand tall with your feet hip-width apart; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Keep your chest up and your front knee aligned with your ankle; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Lunges exercise uses a push force. The Lunges exercise has a compound mechanic. The Lunges exercise is performed with body only equipment. The Lunges exercise primarily targets the quadriceps, glutes muscle(s). The Lunges exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Lunges exercise is performed as such: Stand tall with your feet hip-width apart; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Keep your chest up and your front knee aligned with your ankle; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Medicine ball chest passes", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "chest, triceps", + "secondaryMuscles": "shoulders", + "instructions": "Stand facing a partner with your feet shoulder-width apart; Hold a medicine ball with both hands at chest level; Explosively pass the medicine ball to your partner by extending your arms; Your partner catches the ball and immediately passes it back to you; Continue passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball chest passes exercise has a compound mechanic. The Medicine ball chest passes exercise is performed with medicine ball equipment. The Medicine ball chest passes exercise primarily targets the chest, triceps muscle(s). The Medicine ball chest passes exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball chest passes exercise is performed as such: Stand facing a partner with your feet shoulder-width apart; Hold a medicine ball with both hands at chest level; Explosively pass the medicine ball to your partner by extending your arms; Your partner catches the ball and immediately passes it back to you; Continue passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball figure 8s", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "shoulders, arms", + "instructions": "Stand with your feet shoulder-width apart and hold a medicine ball with both hands; Begin by passing the medicine ball in a figure 8 motion around your legs, alternating between legs as you pass the ball; Maintain a tight core and controlled movement throughout; Continue for the desired number of repetitions or time;", + "output": " The Medicine ball figure 8s exercise has a compound mechanic. The Medicine ball figure 8s exercise is performed with medicine ball equipment. The Medicine ball figure 8s exercise primarily targets the core muscle(s). The Medicine ball figure 8s exercise engages the shoulders, arms muscle(s) as secondary muscles. The Medicine ball figure 8s exercise is performed as such: Stand with your feet shoulder-width apart and hold a medicine ball with both hands; Begin by passing the medicine ball in a figure 8 motion around your legs, alternating between legs as you pass the ball; Maintain a tight core and controlled movement throughout; Continue for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball goblet squat with lateral raise and rotation", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "core, obliques", + "instructions": "Hold a medicine ball at chest level with both hands, elbows bent; Perform a squat by lowering your hips towards the ground, keeping your chest up and back straight; As you return to standing, raise the medicine ball overhead while rotating your torso to one side; Lower the medicine ball back to chest level as you lower into the next squat; Repeat, alternating sides for the desired number of repetitions;", + "output": "The Medicine ball goblet squat with lateral raise and rotation exercise uses a push force. The Medicine ball goblet squat with lateral raise and rotation exercise has a compound mechanic. The Medicine ball goblet squat with lateral raise and rotation exercise is performed with medicine ball equipment. The Medicine ball goblet squat with lateral raise and rotation exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball goblet squat with lateral raise and rotation exercise engages the core, obliques muscle(s) as secondary muscles. The Medicine ball goblet squat with lateral raise and rotation exercise is performed as such: Hold a medicine ball at chest level with both hands, elbows bent; Perform a squat by lowering your hips towards the ground, keeping your chest up and back straight; As you return to standing, raise the medicine ball overhead while rotating your torso to one side; Lower the medicine ball back to chest level as you lower into the next squat; Repeat, alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball halo with reverse lunge and twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, legs", + "secondaryMuscles": "obliques", + "instructions": "Hold a medicine ball with both hands in front of your chest; Perform a reverse lunge by stepping back with one foot and lowering your body until both knees are bent at a 90-degree angle; As you lunge, rotate your torso and the medicine ball to the same side as the forward leg; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": " The Medicine ball halo with reverse lunge and twist exercise has a compound mechanic. The Medicine ball halo with reverse lunge and twist exercise is performed with medicine ball equipment. The Medicine ball halo with reverse lunge and twist exercise primarily targets the core, shoulders, legs muscle(s). The Medicine ball halo with reverse lunge and twist exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball halo with reverse lunge and twist exercise is performed as such: Hold a medicine ball with both hands in front of your chest; Perform a reverse lunge by stepping back with one foot and lowering your body until both knees are bent at a 90-degree angle; As you lunge, rotate your torso and the medicine ball to the same side as the forward leg; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball leg raises", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "medicine ball", + "primaryMuscles": "lower abs", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your legs straight and your arms by your sides; Hold a medicine ball between your feet; Engage your core and lift your legs off the ground until they are perpendicular to the floor; Slowly lower your legs back down to the starting position, keeping the medicine ball under control; Repeat for the desired number of repetitions;", + "output": " The Medicine ball leg raises exercise has a isolation mechanic. The Medicine ball leg raises exercise is performed with medicine ball equipment. The Medicine ball leg raises exercise primarily targets the lower abs muscle(s). The Medicine ball leg raises exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball leg raises exercise is performed as such: Lie on your back with your legs straight and your arms by your sides; Hold a medicine ball between your feet; Engage your core and lift your legs off the ground until they are perpendicular to the floor; Slowly lower your legs back down to the starting position, keeping the medicine ball under control; Repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball lunge to twist", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, core", + "secondaryMuscles": "obliques", + "instructions": "Hold a medicine ball with both hands at chest level; Step forward into a lunge with one leg while simultaneously rotating your torso and the medicine ball to the same side as the forward leg; Lower your body until both knees are bent at a 90-degree angle; Push through your front heel to return to the starting position, bringing the medicine ball back to center; Repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball lunge to twist exercise uses a push force. The Medicine ball lunge to twist exercise has a compound mechanic. The Medicine ball lunge to twist exercise is performed with medicine ball equipment. The Medicine ball lunge to twist exercise primarily targets the quadriceps, glutes, core muscle(s). The Medicine ball lunge to twist exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball lunge to twist exercise is performed as such: Hold a medicine ball with both hands at chest level; Step forward into a lunge with one leg while simultaneously rotating your torso and the medicine ball to the same side as the forward leg; Lower your body until both knees are bent at a 90-degree angle; Push through your front heel to return to the starting position, bringing the medicine ball back to center; Repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball mountain climbers", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, legs", + "secondaryMuscles": "chest", + "instructions": "Assume a plank position with your hands on the medicine ball and your body in a straight line from head to heels; Engage your core and drive one knee towards your chest, then quickly switch legs, alternating back and forth; Continue at a steady pace for the desired duration or number of repetitions;", + "output": " The Medicine ball mountain climbers exercise has a compound mechanic. The Medicine ball mountain climbers exercise is performed with medicine ball equipment. The Medicine ball mountain climbers exercise primarily targets the core, shoulders, legs muscle(s). The Medicine ball mountain climbers exercise engages the chest muscle(s) as secondary muscles. The Medicine ball mountain climbers exercise is performed as such: Assume a plank position with your hands on the medicine ball and your body in a straight line from head to heels; Engage your core and drive one knee towards your chest, then quickly switch legs, alternating back and forth; Continue at a steady pace for the desired duration or number of repetitions;" + }, + { + "name": "Medicine ball overhead lunges", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "core", + "instructions": "Hold a medicine ball overhead with both hands, arms fully extended; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Keep the medicine ball overhead throughout the movement; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Medicine ball overhead lunges exercise uses a push force. The Medicine ball overhead lunges exercise has a compound mechanic. The Medicine ball overhead lunges exercise is performed with medicine ball equipment. The Medicine ball overhead lunges exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball overhead lunges exercise engages the core muscle(s) as secondary muscles. The Medicine ball overhead lunges exercise is performed as such: Hold a medicine ball overhead with both hands, arms fully extended; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Keep the medicine ball overhead throughout the movement; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Medicine ball overhead throws", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "chest", + "instructions": "Stand facing a wall with your feet shoulder-width apart; Hold a medicine ball with both hands at chest level; Explosively throw the medicine ball overhead towards the wall, using your core and shoulders to generate power; Catch the medicine ball on the rebound and immediately repeat the movement; Continue for the desired number of repetitions;", + "output": " The Medicine ball overhead throws exercise has a compound mechanic. The Medicine ball overhead throws exercise is performed with medicine ball equipment. The Medicine ball overhead throws exercise primarily targets the core, shoulders muscle(s). The Medicine ball overhead throws exercise engages the chest muscle(s) as secondary muscles. The Medicine ball overhead throws exercise is performed as such: Stand facing a wall with your feet shoulder-width apart; Hold a medicine ball with both hands at chest level; Explosively throw the medicine ball overhead towards the wall, using your core and shoulders to generate power; Catch the medicine ball on the rebound and immediately repeat the movement; Continue for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner chest pass with lunge", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "chest, legs", + "secondaryMuscles": "shoulders", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Step forward into a lunge with one leg while simultaneously passing the medicine ball to your partner; Your partner catches the ball and steps forward into a lunge with the opposite leg, passing the ball back to you; Continue alternating lunges and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner chest pass with lunge exercise has a compound mechanic. The Medicine ball partner chest pass with lunge exercise is performed with medicine ball equipment. The Medicine ball partner chest pass with lunge exercise primarily targets the chest, legs muscle(s). The Medicine ball partner chest pass with lunge exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball partner chest pass with lunge exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Step forward into a lunge with one leg while simultaneously passing the medicine ball to your partner; Your partner catches the ball and steps forward into a lunge with the opposite leg, passing the ball back to you; Continue alternating lunges and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner chest passes", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "chest, shoulders", + "secondaryMuscles": "legs", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Explosively pass the medicine ball to your partner, using your chest and shoulders to generate power; Your partner catches the ball and immediately passes it back to you; Continue passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner chest passes exercise has a compound mechanic. The Medicine ball partner chest passes exercise is performed with medicine ball equipment. The Medicine ball partner chest passes exercise primarily targets the chest, shoulders muscle(s). The Medicine ball partner chest passes exercise engages the legs muscle(s) as secondary muscles. The Medicine ball partner chest passes exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Explosively pass the medicine ball to your partner, using your chest and shoulders to generate power; Your partner catches the ball and immediately passes it back to you; Continue passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner chest passes with squat", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "chest, legs", + "secondaryMuscles": "shoulders", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously perform a squat while explosively passing the medicine ball to your partner; Your partner catches the ball and performs a squat, passing the ball back to you; Continue alternating squats and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner chest passes with squat exercise has a compound mechanic. The Medicine ball partner chest passes with squat exercise is performed with medicine ball equipment. The Medicine ball partner chest passes with squat exercise primarily targets the chest, legs muscle(s). The Medicine ball partner chest passes with squat exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball partner chest passes with squat exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously perform a squat while explosively passing the medicine ball to your partner; Your partner catches the ball and performs a squat, passing the ball back to you; Continue alternating squats and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner figure 8s", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "shoulders, arms", + "instructions": "Stand facing your partner with both of you holding a medicine ball; Begin by passing the medicine ball in a figure 8 motion around each other, alternating between overhand and underhand passes; Maintain a steady rhythm and controlled movement throughout; Continue for the desired number of repetitions or time;", + "output": " The Medicine ball partner figure 8s exercise has a compound mechanic. The Medicine ball partner figure 8s exercise is performed with medicine ball equipment. The Medicine ball partner figure 8s exercise primarily targets the core muscle(s). The Medicine ball partner figure 8s exercise engages the shoulders, arms muscle(s) as secondary muscles. The Medicine ball partner figure 8s exercise is performed as such: Stand facing your partner with both of you holding a medicine ball; Begin by passing the medicine ball in a figure 8 motion around each other, alternating between overhand and underhand passes; Maintain a steady rhythm and controlled movement throughout; Continue for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner figure 8s with squat", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, legs", + "secondaryMuscles": "shoulders, arms", + "instructions": "Stand facing your partner with both of you holding a medicine ball; Begin by passing the medicine ball in a figure 8 motion around each other, alternating between overhand and underhand passes; Perform a squat simultaneously as you pass the medicine ball between your legs; Maintain a steady rhythm and controlled movement throughout; Continue for the desired number of repetitions or time;", + "output": " The Medicine ball partner figure 8s with squat exercise has a compound mechanic. The Medicine ball partner figure 8s with squat exercise is performed with medicine ball equipment. The Medicine ball partner figure 8s with squat exercise primarily targets the core, legs muscle(s). The Medicine ball partner figure 8s with squat exercise engages the shoulders, arms muscle(s) as secondary muscles. The Medicine ball partner figure 8s with squat exercise is performed as such: Stand facing your partner with both of you holding a medicine ball; Begin by passing the medicine ball in a figure 8 motion around each other, alternating between overhand and underhand passes; Perform a squat simultaneously as you pass the medicine ball between your legs; Maintain a steady rhythm and controlled movement throughout; Continue for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner goblet squat with lateral raise and rotation", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "core, obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously perform a squat while explosively raising the medicine ball laterally and rotating your torso to the same side as the raised arm; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball partner goblet squat with lateral raise and rotation exercise uses a push force. The Medicine ball partner goblet squat with lateral raise and rotation exercise has a compound mechanic. The Medicine ball partner goblet squat with lateral raise and rotation exercise is performed with medicine ball equipment. The Medicine ball partner goblet squat with lateral raise and rotation exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball partner goblet squat with lateral raise and rotation exercise engages the core, obliques muscle(s) as secondary muscles. The Medicine ball partner goblet squat with lateral raise and rotation exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously perform a squat while explosively raising the medicine ball laterally and rotating your torso to the same side as the raised arm; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner halo with reverse lunge and twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, legs", + "secondaryMuscles": "obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Perform a reverse lunge by stepping back with one foot and lowering your body until both knees are bent at a 90-degree angle; As you lunge, pass the medicine ball around your head in a halo motion, then twist your torso to the same side as the forward leg; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": " The Medicine ball partner halo with reverse lunge and twist exercise has a compound mechanic. The Medicine ball partner halo with reverse lunge and twist exercise is performed with medicine ball equipment. The Medicine ball partner halo with reverse lunge and twist exercise primarily targets the core, shoulders, legs muscle(s). The Medicine ball partner halo with reverse lunge and twist exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner halo with reverse lunge and twist exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Perform a reverse lunge by stepping back with one foot and lowering your body until both knees are bent at a 90-degree angle; As you lunge, pass the medicine ball around your head in a halo motion, then twist your torso to the same side as the forward leg; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner leg throw with crunch", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, legs", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back facing your partner, with both of you holding a medicine ball; Raise your legs towards your partner while they throw the medicine ball towards your feet; Catch the medicine ball with your feet and perform a crunch, bringing your knees towards your chest; Return to the starting position and repeat for the desired number of repetitions;", + "output": " The Medicine ball partner leg throw with crunch exercise has a compound mechanic. The Medicine ball partner leg throw with crunch exercise is performed with medicine ball equipment. The Medicine ball partner leg throw with crunch exercise primarily targets the core, legs muscle(s). The Medicine ball partner leg throw with crunch exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner leg throw with crunch exercise is performed as such: Lie on your back facing your partner, with both of you holding a medicine ball; Raise your legs towards your partner while they throw the medicine ball towards your feet; Catch the medicine ball with your feet and perform a crunch, bringing your knees towards your chest; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner leg throws", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, legs", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back facing your partner, with both of you holding a medicine ball; Raise your legs towards your partner while they throw the medicine ball towards your feet; Catch the medicine ball with your feet and lower your legs back towards the ground; Return to the starting position and repeat for the desired number of repetitions;", + "output": " The Medicine ball partner leg throws exercise has a compound mechanic. The Medicine ball partner leg throws exercise is performed with medicine ball equipment. The Medicine ball partner leg throws exercise primarily targets the core, legs muscle(s). The Medicine ball partner leg throws exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner leg throws exercise is performed as such: Lie on your back facing your partner, with both of you holding a medicine ball; Raise your legs towards your partner while they throw the medicine ball towards your feet; Catch the medicine ball with your feet and lower your legs back towards the ground; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner lunge twist with pass", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, core", + "secondaryMuscles": "obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Step forward into a lunge with one leg while simultaneously twisting your torso and passing the medicine ball to your partner; Your partner catches the ball and performs a lunge, passing the ball back to you; Continue alternating lunges and passing the ball back and forth for the desired number of repetitions or time;", + "output": "The Medicine ball partner lunge twist with pass exercise uses a push force. The Medicine ball partner lunge twist with pass exercise has a compound mechanic. The Medicine ball partner lunge twist with pass exercise is performed with medicine ball equipment. The Medicine ball partner lunge twist with pass exercise primarily targets the quadriceps, glutes, core muscle(s). The Medicine ball partner lunge twist with pass exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner lunge twist with pass exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Step forward into a lunge with one leg while simultaneously twisting your torso and passing the medicine ball to your partner; Your partner catches the ball and performs a lunge, passing the ball back to you; Continue alternating lunges and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner lunge twists", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, core", + "secondaryMuscles": "obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Step forward into a lunge with one leg while simultaneously twisting your torso to the same side as the forward leg; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball partner lunge twists exercise uses a push force. The Medicine ball partner lunge twists exercise has a compound mechanic. The Medicine ball partner lunge twists exercise is performed with medicine ball equipment. The Medicine ball partner lunge twists exercise primarily targets the quadriceps, glutes, core muscle(s). The Medicine ball partner lunge twists exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner lunge twists exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Step forward into a lunge with one leg while simultaneously twisting your torso to the same side as the forward leg; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner overhead lunges", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "core", + "instructions": "Stand facing your partner with both of you holding a medicine ball overhead; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Keep the medicine ball overhead throughout the movement; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs for the desired number of repetitions;", + "output": "The Medicine ball partner overhead lunges exercise uses a push force. The Medicine ball partner overhead lunges exercise has a compound mechanic. The Medicine ball partner overhead lunges exercise is performed with medicine ball equipment. The Medicine ball partner overhead lunges exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball partner overhead lunges exercise engages the core muscle(s) as secondary muscles. The Medicine ball partner overhead lunges exercise is performed as such: Stand facing your partner with both of you holding a medicine ball overhead; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Keep the medicine ball overhead throughout the movement; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner overhead lunges with twist", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders, core", + "secondaryMuscles": "obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball overhead; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Simultaneously twist your torso to the same side as the forward leg; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs and twisting for the desired number of repetitions;", + "output": "The Medicine ball partner overhead lunges with twist exercise uses a push force. The Medicine ball partner overhead lunges with twist exercise has a compound mechanic. The Medicine ball partner overhead lunges with twist exercise is performed with medicine ball equipment. The Medicine ball partner overhead lunges with twist exercise primarily targets the quadriceps, glutes, shoulders, core muscle(s). The Medicine ball partner overhead lunges with twist exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner overhead lunges with twist exercise is performed as such: Stand facing your partner with both of you holding a medicine ball overhead; Take a large step forward with one leg and lower your body until both knees are bent at a 90-degree angle; Simultaneously twist your torso to the same side as the forward leg; Push through your front heel to return to the starting position; Repeat with the opposite leg; Continue alternating legs and twisting for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner overhead throw with squat", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "core", + "instructions": "Stand facing your partner with both of you holding a medicine ball overhead; Simultaneously perform a squat while explosively throwing the medicine ball towards your partner; Your partner catches the ball and performs a squat, passing the ball back to you; Continue alternating squats and passing the ball back and forth for the desired number of repetitions or time;", + "output": "The Medicine ball partner overhead throw with squat exercise uses a push force. The Medicine ball partner overhead throw with squat exercise has a compound mechanic. The Medicine ball partner overhead throw with squat exercise is performed with medicine ball equipment. The Medicine ball partner overhead throw with squat exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball partner overhead throw with squat exercise engages the core muscle(s) as secondary muscles. The Medicine ball partner overhead throw with squat exercise is performed as such: Stand facing your partner with both of you holding a medicine ball overhead; Simultaneously perform a squat while explosively throwing the medicine ball towards your partner; Your partner catches the ball and performs a squat, passing the ball back to you; Continue alternating squats and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner overhead throws", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "shoulders", + "secondaryMuscles": "core", + "instructions": "Stand facing your partner with both of you holding a medicine ball overhead; Explosively throw the medicine ball towards your partner; Your partner catches the ball and immediately throws it back to you; Continue passing the ball back and forth overhead for the desired number of repetitions or time;", + "output": "The Medicine ball partner overhead throws exercise uses a push force. The Medicine ball partner overhead throws exercise has a compound mechanic. The Medicine ball partner overhead throws exercise is performed with medicine ball equipment. The Medicine ball partner overhead throws exercise primarily targets the shoulders muscle(s). The Medicine ball partner overhead throws exercise engages the core muscle(s) as secondary muscles. The Medicine ball partner overhead throws exercise is performed as such: Stand facing your partner with both of you holding a medicine ball overhead; Explosively throw the medicine ball towards your partner; Your partner catches the ball and immediately throws it back to you; Continue passing the ball back and forth overhead for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner plank pass with push-up", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "chest, shoulders, core", + "secondaryMuscles": "triceps", + "instructions": "Assume a plank position with your hands on the ground and your partner standing beside you holding a medicine ball; Perform a push-up while your partner passes the medicine ball under your body from one hand to the other; After completing the push-up, pass the medicine ball back to your partner; Continue alternating push-ups and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner plank pass with push-up exercise has a compound mechanic. The Medicine ball partner plank pass with push-up exercise is performed with medicine ball equipment. The Medicine ball partner plank pass with push-up exercise primarily targets the chest, shoulders, core muscle(s). The Medicine ball partner plank pass with push-up exercise engages the triceps muscle(s) as secondary muscles. The Medicine ball partner plank pass with push-up exercise is performed as such: Assume a plank position with your hands on the ground and your partner standing beside you holding a medicine ball; Perform a push-up while your partner passes the medicine ball under your body from one hand to the other; After completing the push-up, pass the medicine ball back to your partner; Continue alternating push-ups and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner plank passes", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "chest", + "instructions": "Assume a plank position with your hands on the ground and your partner standing beside you holding a medicine ball; Pass the medicine ball under your body from one hand to the other; Maintain a stable plank position and keep your core engaged throughout; Continue passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner plank passes exercise has a compound mechanic. The Medicine ball partner plank passes exercise is performed with medicine ball equipment. The Medicine ball partner plank passes exercise primarily targets the core, shoulders muscle(s). The Medicine ball partner plank passes exercise engages the chest muscle(s) as secondary muscles. The Medicine ball partner plank passes exercise is performed as such: Assume a plank position with your hands on the ground and your partner standing beside you holding a medicine ball; Pass the medicine ball under your body from one hand to the other; Maintain a stable plank position and keep your core engaged throughout; Continue passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner Russian twist with pass", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner Russian twist with pass exercise has a compound mechanic. The Medicine ball partner Russian twist with pass exercise is performed with medicine ball equipment. The Medicine ball partner Russian twist with pass exercise primarily targets the core, obliques muscle(s). The Medicine ball partner Russian twist with pass exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball partner Russian twist with pass exercise is performed as such: Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner Russian twist with press, leg raise, and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "obliques, hip flexors", + "instructions": "Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Perform a Russian twist by rotating your torso to one side, pressing the medicine ball overhead, lifting your legs towards your partner, and twisting to pass the ball; Your partner catches the ball, performs the same sequence, and passes it back to you; Continue twisting, pressing, raising legs, and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner Russian twist with press, leg raise, and rotation exercise has a compound mechanic. The Medicine ball partner Russian twist with press, leg raise, and rotation exercise is performed with medicine ball equipment. The Medicine ball partner Russian twist with press, leg raise, and rotation exercise primarily targets the core, shoulders muscle(s). The Medicine ball partner Russian twist with press, leg raise, and rotation exercise engages the obliques, hip flexors muscle(s) as secondary muscles. The Medicine ball partner Russian twist with press, leg raise, and rotation exercise is performed as such: Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Perform a Russian twist by rotating your torso to one side, pressing the medicine ball overhead, lifting your legs towards your partner, and twisting to pass the ball; Your partner catches the ball, performs the same sequence, and passes it back to you; Continue twisting, pressing, raising legs, and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner Russian twists", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner Russian twists exercise has a compound mechanic. The Medicine ball partner Russian twists exercise is performed with medicine ball equipment. The Medicine ball partner Russian twists exercise primarily targets the core, obliques muscle(s). The Medicine ball partner Russian twists exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball partner Russian twists exercise is performed as such: Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner seated press with twist and leg raise", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "hip flexors", + "instructions": "Sit facing your partner with both of you holding a medicine ball at chest level; Perform a shoulder press by pressing the medicine ball overhead; As you press, twist your torso to one side and lift your legs towards your partner; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": " The Medicine ball partner seated press with twist and leg raise exercise has a compound mechanic. The Medicine ball partner seated press with twist and leg raise exercise is performed with medicine ball equipment. The Medicine ball partner seated press with twist and leg raise exercise primarily targets the core, shoulders muscle(s). The Medicine ball partner seated press with twist and leg raise exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner seated press with twist and leg raise exercise is performed as such: Sit facing your partner with both of you holding a medicine ball at chest level; Perform a shoulder press by pressing the medicine ball overhead; As you press, twist your torso to one side and lift your legs towards your partner; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner side plank with lateral raise and row", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, back", + "secondaryMuscles": "obliques", + "instructions": "Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Simultaneously perform a row by pulling the medicine ball towards the body; Lower the medicine ball back to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;", + "output": " The Medicine ball partner side plank with lateral raise and row exercise has a compound mechanic. The Medicine ball partner side plank with lateral raise and row exercise is performed with medicine ball equipment. The Medicine ball partner side plank with lateral raise and row exercise primarily targets the core, shoulders, back muscle(s). The Medicine ball partner side plank with lateral raise and row exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner side plank with lateral raise and row exercise is performed as such: Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Simultaneously perform a row by pulling the medicine ball towards the body; Lower the medicine ball back to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;" + }, + { + "name": "Medicine ball partner side plank with lateral raise, row, and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, back", + "secondaryMuscles": "obliques", + "instructions": "Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Simultaneously perform a row by pulling the medicine ball towards the body; Rotate your torso towards your partner as you perform the row; Lower the medicine ball back to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;", + "output": " The Medicine ball partner side plank with lateral raise, row, and rotation exercise has a compound mechanic. The Medicine ball partner side plank with lateral raise, row, and rotation exercise is performed with medicine ball equipment. The Medicine ball partner side plank with lateral raise, row, and rotation exercise primarily targets the core, shoulders, back muscle(s). The Medicine ball partner side plank with lateral raise, row, and rotation exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner side plank with lateral raise, row, and rotation exercise is performed as such: Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Simultaneously perform a row by pulling the medicine ball towards the body; Rotate your torso towards your partner as you perform the row; Lower the medicine ball back to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;" + }, + { + "name": "Medicine ball partner side tosses", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "arms", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously toss the medicine ball to your partner's side; Your partner catches the ball and immediately tosses it back to you; Continue tossing the ball back and forth from side to side for the desired number of repetitions or time;", + "output": " The Medicine ball partner side tosses exercise has a compound mechanic. The Medicine ball partner side tosses exercise is performed with medicine ball equipment. The Medicine ball partner side tosses exercise primarily targets the core, shoulders muscle(s). The Medicine ball partner side tosses exercise engages the arms muscle(s) as secondary muscles. The Medicine ball partner side tosses exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously toss the medicine ball to your partner's side; Your partner catches the ball and immediately tosses it back to you; Continue tossing the ball back and forth from side to side for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner side tosses with lunge", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, legs", + "secondaryMuscles": "shoulders, arms", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously toss the medicine ball to your partner's side while performing a lunge; Your partner catches the ball and immediately tosses it back to you; Continue tossing the ball back and forth from side to side while lunging for the desired number of repetitions or time;", + "output": " The Medicine ball partner side tosses with lunge exercise has a compound mechanic. The Medicine ball partner side tosses with lunge exercise is performed with medicine ball equipment. The Medicine ball partner side tosses with lunge exercise primarily targets the core, legs muscle(s). The Medicine ball partner side tosses with lunge exercise engages the shoulders, arms muscle(s) as secondary muscles. The Medicine ball partner side tosses with lunge exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously toss the medicine ball to your partner's side while performing a lunge; Your partner catches the ball and immediately tosses it back to you; Continue tossing the ball back and forth from side to side while lunging for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner single-arm clean to press and squat", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "shoulders, core, legs", + "secondaryMuscles": "glutes, back", + "instructions": "Stand facing your partner with both of you holding a medicine ball between you; Perform a clean and press with one arm while your partner mirrors the movement; After the press, perform a squat while holding the medicine ball overhead; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball partner single-arm clean to press and squat exercise uses a push force. The Medicine ball partner single-arm clean to press and squat exercise has a compound mechanic. The Medicine ball partner single-arm clean to press and squat exercise is performed with medicine ball equipment. The Medicine ball partner single-arm clean to press and squat exercise primarily targets the shoulders, core, legs muscle(s). The Medicine ball partner single-arm clean to press and squat exercise engages the glutes, back muscle(s) as secondary muscles. The Medicine ball partner single-arm clean to press and squat exercise is performed as such: Stand facing your partner with both of you holding a medicine ball between you; Perform a clean and press with one arm while your partner mirrors the movement; After the press, perform a squat while holding the medicine ball overhead; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner single-leg deadlift with row and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, back, legs", + "secondaryMuscles": "shoulders", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Hinge forward at the hips and lift one leg behind you while lowering the medicine ball towards the ground; As you return to standing, perform a row with the medicine ball, pulling it towards your torso; Rotate your torso towards your partner as you complete the row; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball partner single-leg deadlift with row and rotation exercise uses a pull force. The Medicine ball partner single-leg deadlift with row and rotation exercise has a compound mechanic. The Medicine ball partner single-leg deadlift with row and rotation exercise is performed with medicine ball equipment. The Medicine ball partner single-leg deadlift with row and rotation exercise primarily targets the core, back, legs muscle(s). The Medicine ball partner single-leg deadlift with row and rotation exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball partner single-leg deadlift with row and rotation exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Hinge forward at the hips and lift one leg behind you while lowering the medicine ball towards the ground; As you return to standing, perform a row with the medicine ball, pulling it towards your torso; Rotate your torso towards your partner as you complete the row; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner sit-ups", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Perform a sit-up, bringing the medicine ball overhead towards your partner; As you return to the starting position, your partner performs a sit-up and passes the ball back to you; Catch the ball and immediately perform another sit-up, passing the ball back to your partner; Continue alternating sit-ups and passing the ball back and forth for the desired number of repetitions;", + "output": " The Medicine ball partner sit-ups exercise has a compound mechanic. The Medicine ball partner sit-ups exercise is performed with medicine ball equipment. The Medicine ball partner sit-ups exercise primarily targets the core muscle(s). The Medicine ball partner sit-ups exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner sit-ups exercise is performed as such: Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Perform a sit-up, bringing the medicine ball overhead towards your partner; As you return to the starting position, your partner performs a sit-up and passes the ball back to you; Catch the ball and immediately perform another sit-up, passing the ball back to your partner; Continue alternating sit-ups and passing the ball back and forth for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner sit-ups with twist", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "hip flexors", + "instructions": "Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Perform a sit-up with a twist, bringing the medicine ball overhead towards your partner and twisting your torso to one side; As you return to the starting position, your partner performs a sit-up with a twist, passing the ball back to you; Catch the ball and immediately perform another sit-up with a twist, passing the ball back to your partner; Continue alternating sit-ups with twists and passing the ball back and forth for the desired number of repetitions;", + "output": " The Medicine ball partner sit-ups with twist exercise has a compound mechanic. The Medicine ball partner sit-ups with twist exercise is performed with medicine ball equipment. The Medicine ball partner sit-ups with twist exercise primarily targets the core, obliques muscle(s). The Medicine ball partner sit-ups with twist exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner sit-ups with twist exercise is performed as such: Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Perform a sit-up with a twist, bringing the medicine ball overhead towards your partner and twisting your torso to one side; As you return to the starting position, your partner performs a sit-up with a twist, passing the ball back to you; Catch the ball and immediately perform another sit-up with a twist, passing the ball back to your partner; Continue alternating sit-ups with twists and passing the ball back and forth for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner squat throws", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, legs", + "secondaryMuscles": "shoulders", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously perform a squat while explosively throwing the medicine ball towards your partner; Your partner catches the ball and performs a squat, passing the ball back to you; Continue alternating squats and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner squat throws exercise has a compound mechanic. The Medicine ball partner squat throws exercise is performed with medicine ball equipment. The Medicine ball partner squat throws exercise primarily targets the core, legs muscle(s). The Medicine ball partner squat throws exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball partner squat throws exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously perform a squat while explosively throwing the medicine ball towards your partner; Your partner catches the ball and performs a squat, passing the ball back to you; Continue alternating squats and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner sumo squat with upright row and pulse", + "force": "pull", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "back", + "instructions": "Stand facing your partner with both of you holding a medicine ball between you; Perform a sumo squat while holding the medicine ball between your legs; As you return to standing, perform an upright row with the medicine ball, pulling it towards your chin; Lower the medicine ball back down and pulse in the squat position; Repeat for the desired number of repetitions;", + "output": "The Medicine ball partner sumo squat with upright row and pulse exercise uses a pull force. The Medicine ball partner sumo squat with upright row and pulse exercise has a compound mechanic. The Medicine ball partner sumo squat with upright row and pulse exercise is performed with medicine ball equipment. The Medicine ball partner sumo squat with upright row and pulse exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball partner sumo squat with upright row and pulse exercise engages the back muscle(s) as secondary muscles. The Medicine ball partner sumo squat with upright row and pulse exercise is performed as such: Stand facing your partner with both of you holding a medicine ball between you; Perform a sumo squat while holding the medicine ball between your legs; As you return to standing, perform an upright row with the medicine ball, pulling it towards your chin; Lower the medicine ball back down and pulse in the squat position; Repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner twists", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "hip flexors", + "instructions": "Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball partner twists exercise has a compound mechanic. The Medicine ball partner twists exercise is performed with medicine ball equipment. The Medicine ball partner twists exercise primarily targets the core, obliques muscle(s). The Medicine ball partner twists exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner twists exercise is performed as such: Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball partner V-up with toss", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back facing your partner, with both of you holding a medicine ball; Simultaneously perform a V-up while tossing the medicine ball to your partner; Your partner catches the ball and performs a V-up, tossing the ball back to you; Catch the ball and immediately perform another V-up, passing the ball back to your partner; Continue alternating V-ups and passing the ball back and forth for the desired number of repetitions;", + "output": " The Medicine ball partner V-up with toss exercise has a compound mechanic. The Medicine ball partner V-up with toss exercise is performed with medicine ball equipment. The Medicine ball partner V-up with toss exercise primarily targets the core muscle(s). The Medicine ball partner V-up with toss exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner V-up with toss exercise is performed as such: Lie on your back facing your partner, with both of you holding a medicine ball; Simultaneously perform a V-up while tossing the medicine ball to your partner; Your partner catches the ball and performs a V-up, tossing the ball back to you; Catch the ball and immediately perform another V-up, passing the ball back to your partner; Continue alternating V-ups and passing the ball back and forth for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner V-ups", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back facing your partner, with both of you holding a medicine ball; Simultaneously perform a V-up while passing the medicine ball to your partner; Your partner catches the ball and performs a V-up, passing the ball back to you; Catch the ball and immediately perform another V-up, passing the ball back to your partner; Continue alternating V-ups and passing the ball back and forth for the desired number of repetitions;", + "output": " The Medicine ball partner V-ups exercise has a compound mechanic. The Medicine ball partner V-ups exercise is performed with medicine ball equipment. The Medicine ball partner V-ups exercise primarily targets the core muscle(s). The Medicine ball partner V-ups exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball partner V-ups exercise is performed as such: Lie on your back facing your partner, with both of you holding a medicine ball; Simultaneously perform a V-up while passing the medicine ball to your partner; Your partner catches the ball and performs a V-up, passing the ball back to you; Catch the ball and immediately perform another V-up, passing the ball back to your partner; Continue alternating V-ups and passing the ball back and forth for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner wall ball squat jumps", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "core, shoulders", + "instructions": "Stand facing a wall with your partner, both holding a medicine ball at chest level; Perform a squat while holding the medicine ball; As you ascend from the squat, explosively jump while throwing the medicine ball against the wall; Catch the ball on the rebound and immediately descend into the next squat; Continue the sequence for the desired number of repetitions;", + "output": "The Medicine ball partner wall ball squat jumps exercise uses a push force. The Medicine ball partner wall ball squat jumps exercise has a compound mechanic. The Medicine ball partner wall ball squat jumps exercise is performed with medicine ball equipment. The Medicine ball partner wall ball squat jumps exercise primarily targets the quadriceps, glutes muscle(s). The Medicine ball partner wall ball squat jumps exercise engages the core, shoulders muscle(s) as secondary muscles. The Medicine ball partner wall ball squat jumps exercise is performed as such: Stand facing a wall with your partner, both holding a medicine ball at chest level; Perform a squat while holding the medicine ball; As you ascend from the squat, explosively jump while throwing the medicine ball against the wall; Catch the ball on the rebound and immediately descend into the next squat; Continue the sequence for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner wall balls", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "core, shoulders", + "instructions": "Stand facing a wall with your partner, both holding a medicine ball at chest level; Perform a squat while holding the medicine ball; As you ascend from the squat, explosively throw the medicine ball against the wall; Catch the ball on the rebound and immediately descend into the next squat; Continue the sequence for the desired number of repetitions;", + "output": "The Medicine ball partner wall balls exercise uses a push force. The Medicine ball partner wall balls exercise has a compound mechanic. The Medicine ball partner wall balls exercise is performed with medicine ball equipment. The Medicine ball partner wall balls exercise primarily targets the quadriceps, glutes muscle(s). The Medicine ball partner wall balls exercise engages the core, shoulders muscle(s) as secondary muscles. The Medicine ball partner wall balls exercise is performed as such: Stand facing a wall with your partner, both holding a medicine ball at chest level; Perform a squat while holding the medicine ball; As you ascend from the squat, explosively throw the medicine ball against the wall; Catch the ball on the rebound and immediately descend into the next squat; Continue the sequence for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner woodchops", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at one side of your body; Perform a diagonal woodchop motion, bringing the medicine ball up and across your body to the opposite side; Your partner mirrors the movement, passing the ball back to you; Continue the motion, alternating sides, for the desired number of repetitions;", + "output": " The Medicine ball partner woodchops exercise has a compound mechanic. The Medicine ball partner woodchops exercise is performed with medicine ball equipment. The Medicine ball partner woodchops exercise primarily targets the core, shoulders muscle(s). The Medicine ball partner woodchops exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball partner woodchops exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at one side of your body; Perform a diagonal woodchop motion, bringing the medicine ball up and across your body to the opposite side; Your partner mirrors the movement, passing the ball back to you; Continue the motion, alternating sides, for the desired number of repetitions;" + }, + { + "name": "Medicine ball partner woodchops with lunge", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, legs", + "secondaryMuscles": "shoulders, obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at one side of your body; Perform a diagonal woodchop motion, bringing the medicine ball up and across your body to the opposite side while performing a lunge; Your partner mirrors the movement, passing the ball back to you; Continue the motion, alternating sides and lunges, for the desired number of repetitions;", + "output": " The Medicine ball partner woodchops with lunge exercise has a compound mechanic. The Medicine ball partner woodchops with lunge exercise is performed with medicine ball equipment. The Medicine ball partner woodchops with lunge exercise primarily targets the core, legs muscle(s). The Medicine ball partner woodchops with lunge exercise engages the shoulders, obliques muscle(s) as secondary muscles. The Medicine ball partner woodchops with lunge exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at one side of your body; Perform a diagonal woodchop motion, bringing the medicine ball up and across your body to the opposite side while performing a lunge; Your partner mirrors the movement, passing the ball back to you; Continue the motion, alternating sides and lunges, for the desired number of repetitions;" + }, + { + "name": "Medicine ball plank", + "force": "not applicable", + "mechanic": "isometric", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "shoulders, back", + "instructions": "Assume a plank position with your hands on the ground and your partner standing beside you holding a medicine ball; Place your forearms on the medicine ball and maintain a straight line from head to heels; Hold the plank position for the desired duration while your partner provides resistance by gently pushing or pulling the medicine ball;", + "output": " The Medicine ball plank exercise has a isometric mechanic. The Medicine ball plank exercise is performed with medicine ball equipment. The Medicine ball plank exercise primarily targets the core muscle(s). The Medicine ball plank exercise engages the shoulders, back muscle(s) as secondary muscles. The Medicine ball plank exercise is performed as such: Assume a plank position with your hands on the ground and your partner standing beside you holding a medicine ball; Place your forearms on the medicine ball and maintain a straight line from head to heels; Hold the plank position for the desired duration while your partner provides resistance by gently pushing or pulling the medicine ball;" + }, + { + "name": "Medicine ball push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "chest, shoulders, triceps", + "secondaryMuscles": "core", + "instructions": "Assume a push-up position with your hands on the ground and your feet or knees on the floor; Place one hand on the medicine ball and perform a push-up; As you ascend from the push-up, roll the medicine ball to your other hand and perform another push-up; Continue alternating push-ups with the medicine ball for the desired number of repetitions;", + "output": "The Medicine ball push-ups exercise uses a push force. The Medicine ball push-ups exercise has a compound mechanic. The Medicine ball push-ups exercise is performed with medicine ball equipment. The Medicine ball push-ups exercise primarily targets the chest, shoulders, triceps muscle(s). The Medicine ball push-ups exercise engages the core muscle(s) as secondary muscles. The Medicine ball push-ups exercise is performed as such: Assume a push-up position with your hands on the ground and your feet or knees on the floor; Place one hand on the medicine ball and perform a push-up; As you ascend from the push-up, roll the medicine ball to your other hand and perform another push-up; Continue alternating push-ups with the medicine ball for the desired number of repetitions;" + }, + { + "name": "Medicine ball Russian twist with press, leg raise, and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "obliques, hip flexors", + "instructions": "Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Perform a Russian twist by rotating your torso to one side, pressing the medicine ball overhead, lifting your legs towards your partner, and twisting to pass the ball; Your partner catches the ball, performs the same sequence, and passes it back to you; Continue twisting, pressing, raising legs, and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball Russian twist with press, leg raise, and rotation exercise has a compound mechanic. The Medicine ball Russian twist with press, leg raise, and rotation exercise is performed with medicine ball equipment. The Medicine ball Russian twist with press, leg raise, and rotation exercise primarily targets the core, shoulders muscle(s). The Medicine ball Russian twist with press, leg raise, and rotation exercise engages the obliques, hip flexors muscle(s) as secondary muscles. The Medicine ball Russian twist with press, leg raise, and rotation exercise is performed as such: Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Perform a Russian twist by rotating your torso to one side, pressing the medicine ball overhead, lifting your legs towards your partner, and twisting to pass the ball; Your partner catches the ball, performs the same sequence, and passes it back to you; Continue twisting, pressing, raising legs, and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball Russian twists", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball Russian twists exercise has a compound mechanic. The Medicine ball Russian twists exercise is performed with medicine ball equipment. The Medicine ball Russian twists exercise primarily targets the core, obliques muscle(s). The Medicine ball Russian twists exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball Russian twists exercise is performed as such: Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball seated press with twist and leg raise", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "hip flexors", + "instructions": "Sit facing your partner with both of you holding a medicine ball at chest level; Perform a shoulder press by pressing the medicine ball overhead; As you press, twist your torso to one side and lift your legs towards your partner; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": " The Medicine ball seated press with twist and leg raise exercise has a compound mechanic. The Medicine ball seated press with twist and leg raise exercise is performed with medicine ball equipment. The Medicine ball seated press with twist and leg raise exercise primarily targets the core, shoulders muscle(s). The Medicine ball seated press with twist and leg raise exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball seated press with twist and leg raise exercise is performed as such: Sit facing your partner with both of you holding a medicine ball at chest level; Perform a shoulder press by pressing the medicine ball overhead; As you press, twist your torso to one side and lift your legs towards your partner; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball side plank with lateral raise and row", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, back", + "secondaryMuscles": "obliques", + "instructions": "Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Simultaneously perform a row by pulling the medicine ball towards the body; Lower the medicine ball back to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;", + "output": " The Medicine ball side plank with lateral raise and row exercise has a compound mechanic. The Medicine ball side plank with lateral raise and row exercise is performed with medicine ball equipment. The Medicine ball side plank with lateral raise and row exercise primarily targets the core, shoulders, back muscle(s). The Medicine ball side plank with lateral raise and row exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball side plank with lateral raise and row exercise is performed as such: Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Simultaneously perform a row by pulling the medicine ball towards the body; Lower the medicine ball back to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;" + }, + { + "name": "Medicine ball side plank with lateral raise, row, and rotation", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders, back", + "secondaryMuscles": "obliques", + "instructions": "Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Perform a row by pulling the medicine ball towards the body; Rotate the torso by opening up towards the ceiling, extending the arm holding the medicine ball; Return to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;", + "output": " The Medicine ball side plank with lateral raise, row, and rotation exercise has a compound mechanic. The Medicine ball side plank with lateral raise, row, and rotation exercise is performed with medicine ball equipment. The Medicine ball side plank with lateral raise, row, and rotation exercise primarily targets the core, shoulders, back muscle(s). The Medicine ball side plank with lateral raise, row, and rotation exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball side plank with lateral raise, row, and rotation exercise is performed as such: Both partners assume a side plank position, facing each other with one hand on the ground and the other hand holding a medicine ball; Raise the medicine ball towards the ceiling in a lateral raise motion, engaging the shoulder; Perform a row by pulling the medicine ball towards the body; Rotate the torso by opening up towards the ceiling, extending the arm holding the medicine ball; Return to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;" + }, + { + "name": "Medicine ball side tosses", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "arms", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously toss the medicine ball to your partner's side; Your partner catches the ball and immediately tosses it back to you; Continue tossing the ball back and forth from side to side for the desired number of repetitions or time;", + "output": " The Medicine ball side tosses exercise has a compound mechanic. The Medicine ball side tosses exercise is performed with medicine ball equipment. The Medicine ball side tosses exercise primarily targets the core, shoulders muscle(s). The Medicine ball side tosses exercise engages the arms muscle(s) as secondary muscles. The Medicine ball side tosses exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Simultaneously toss the medicine ball to your partner's side; Your partner catches the ball and immediately tosses it back to you; Continue tossing the ball back and forth from side to side for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball single-arm clean to press and squat", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "shoulders, core, legs", + "secondaryMuscles": "glutes, back", + "instructions": "Stand facing your partner with both of you holding a medicine ball between you; Perform a clean and press with one arm while your partner mirrors the movement; After the press, perform a squat while holding the medicine ball overhead; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball single-arm clean to press and squat exercise uses a push force. The Medicine ball single-arm clean to press and squat exercise has a compound mechanic. The Medicine ball single-arm clean to press and squat exercise is performed with medicine ball equipment. The Medicine ball single-arm clean to press and squat exercise primarily targets the shoulders, core, legs muscle(s). The Medicine ball single-arm clean to press and squat exercise engages the glutes, back muscle(s) as secondary muscles. The Medicine ball single-arm clean to press and squat exercise is performed as such: Stand facing your partner with both of you holding a medicine ball between you; Perform a clean and press with one arm while your partner mirrors the movement; After the press, perform a squat while holding the medicine ball overhead; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball single-leg deadlift with row and rotation", + "force": "pull", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, back, legs", + "secondaryMuscles": "shoulders", + "instructions": "Stand facing your partner with both of you holding a medicine ball at chest level; Hinge forward at the hips and lift one leg behind you while lowering the medicine ball towards the ground; As you return to standing, perform a row with the medicine ball, pulling it towards your torso; Rotate your torso towards your partner as you complete the row; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;", + "output": "The Medicine ball single-leg deadlift with row and rotation exercise uses a pull force. The Medicine ball single-leg deadlift with row and rotation exercise has a compound mechanic. The Medicine ball single-leg deadlift with row and rotation exercise is performed with medicine ball equipment. The Medicine ball single-leg deadlift with row and rotation exercise primarily targets the core, back, legs muscle(s). The Medicine ball single-leg deadlift with row and rotation exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball single-leg deadlift with row and rotation exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at chest level; Hinge forward at the hips and lift one leg behind you while lowering the medicine ball towards the ground; As you return to standing, perform a row with the medicine ball, pulling it towards your torso; Rotate your torso towards your partner as you complete the row; Return to the starting position and repeat on the opposite side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Medicine ball sit-ups", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Perform a sit-up, bringing the medicine ball overhead towards your partner; As you return to the starting position, your partner performs a sit-up and passes the ball back to you; Catch the ball and immediately perform another sit-up, passing the ball back to your partner; Continue alternating sit-ups and passing the ball back and forth for the desired number of repetitions;", + "output": " The Medicine ball sit-ups exercise has a compound mechanic. The Medicine ball sit-ups exercise is performed with medicine ball equipment. The Medicine ball sit-ups exercise primarily targets the core muscle(s). The Medicine ball sit-ups exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball sit-ups exercise is performed as such: Sit facing your partner with your feet anchored under theirs and both of you holding a medicine ball; Perform a sit-up, bringing the medicine ball overhead towards your partner; As you return to the starting position, your partner performs a sit-up and passes the ball back to you; Catch the ball and immediately perform another sit-up, passing the ball back to your partner; Continue alternating sit-ups and passing the ball back and forth for the desired number of repetitions;" + }, + { + "name": "Medicine ball slams", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "legs", + "instructions": "Stand with your feet shoulder-width apart, holding a medicine ball overhead; Explosively slam the medicine ball onto the ground in front of you; Catch the ball on the rebound and immediately repeat the motion; Continue slamming the ball for the desired number of repetitions or time;", + "output": " The Medicine ball slams exercise has a compound mechanic. The Medicine ball slams exercise is performed with medicine ball equipment. The Medicine ball slams exercise primarily targets the core, shoulders muscle(s). The Medicine ball slams exercise engages the legs muscle(s) as secondary muscles. The Medicine ball slams exercise is performed as such: Stand with your feet shoulder-width apart, holding a medicine ball overhead; Explosively slam the medicine ball onto the ground in front of you; Catch the ball on the rebound and immediately repeat the motion; Continue slamming the ball for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball squat to press", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "shoulders, core, legs", + "secondaryMuscles": "glutes, back", + "instructions": "Stand with your feet shoulder-width apart, holding a medicine ball at chest level; Perform a squat by lowering your hips towards the ground; As you ascend from the squat, press the medicine ball overhead; Return to the starting position and repeat for the desired number of repetitions;", + "output": "The Medicine ball squat to press exercise uses a push force. The Medicine ball squat to press exercise has a compound mechanic. The Medicine ball squat to press exercise is performed with medicine ball equipment. The Medicine ball squat to press exercise primarily targets the shoulders, core, legs muscle(s). The Medicine ball squat to press exercise engages the glutes, back muscle(s) as secondary muscles. The Medicine ball squat to press exercise is performed as such: Stand with your feet shoulder-width apart, holding a medicine ball at chest level; Perform a squat by lowering your hips towards the ground; As you ascend from the squat, press the medicine ball overhead; Return to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball sumo squat with upright row and pulse", + "force": "pull", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "back", + "instructions": "Stand with your feet wider than shoulder-width apart, holding a medicine ball between your legs; Perform a sumo squat by lowering your hips towards the ground; As you ascend from the squat, perform an upright row with the medicine ball, pulling it towards your chin; Lower the medicine ball back down and pulse in the squat position; Repeat for the desired number of repetitions;", + "output": "The Medicine ball sumo squat with upright row and pulse exercise uses a pull force. The Medicine ball sumo squat with upright row and pulse exercise has a compound mechanic. The Medicine ball sumo squat with upright row and pulse exercise is performed with medicine ball equipment. The Medicine ball sumo squat with upright row and pulse exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball sumo squat with upright row and pulse exercise engages the back muscle(s) as secondary muscles. The Medicine ball sumo squat with upright row and pulse exercise is performed as such: Stand with your feet wider than shoulder-width apart, holding a medicine ball between your legs; Perform a sumo squat by lowering your hips towards the ground; As you ascend from the squat, perform an upright row with the medicine ball, pulling it towards your chin; Lower the medicine ball back down and pulse in the squat position; Repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball toe touches", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your legs extended towards the ceiling and a medicine ball in your hands; Simultaneously lift your upper body off the ground and reach towards your toes with the medicine ball; Lower your upper body back to the starting position and repeat for the desired number of repetitions;", + "output": " The Medicine ball toe touches exercise has a compound mechanic. The Medicine ball toe touches exercise is performed with medicine ball equipment. The Medicine ball toe touches exercise primarily targets the core muscle(s). The Medicine ball toe touches exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball toe touches exercise is performed as such: Lie on your back with your legs extended towards the ceiling and a medicine ball in your hands; Simultaneously lift your upper body off the ground and reach towards your toes with the medicine ball; Lower your upper body back to the starting position and repeat for the desired number of repetitions;" + }, + { + "name": "Medicine ball twists", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;", + "output": " The Medicine ball twists exercise has a compound mechanic. The Medicine ball twists exercise is performed with medicine ball equipment. The Medicine ball twists exercise primarily targets the core, obliques muscle(s). The Medicine ball twists exercise engages the shoulders muscle(s) as secondary muscles. The Medicine ball twists exercise is performed as such: Sit facing your partner with both of you holding a medicine ball; Lean back slightly and lift your feet off the ground, balancing on your glutes; Simultaneously twist your torso to one side and pass the medicine ball to your partner; Your partner catches the ball and twists to the opposite side before passing it back to you; Continue twisting and passing the ball back and forth for the desired number of repetitions or time;" + }, + { + "name": "Medicine ball V-ups", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back facing your partner, with both of you holding a medicine ball; Simultaneously perform a V-up while passing the medicine ball to your partner; Your partner catches the ball and performs a V-up, passing the ball back to you; Catch the ball and immediately perform another V-up, passing the ball back to your partner; Continue alternating V-ups and passing the ball back and forth for the desired number of repetitions;", + "output": " The Medicine ball V-ups exercise has a compound mechanic. The Medicine ball V-ups exercise is performed with medicine ball equipment. The Medicine ball V-ups exercise primarily targets the core muscle(s). The Medicine ball V-ups exercise engages the hip flexors muscle(s) as secondary muscles. The Medicine ball V-ups exercise is performed as such: Lie on your back facing your partner, with both of you holding a medicine ball; Simultaneously perform a V-up while passing the medicine ball to your partner; Your partner catches the ball and performs a V-up, passing the ball back to you; Catch the ball and immediately perform another V-up, passing the ball back to your partner; Continue alternating V-ups and passing the ball back and forth for the desired number of repetitions;" + }, + { + "name": "Medicine ball wall balls", + "force": "push", + "mechanic": "compound", + "equipment": "medicine ball, wall", + "primaryMuscles": "quadriceps, glutes, shoulders", + "secondaryMuscles": "core", + "instructions": "Stand facing a wall with your feet shoulder-width apart, holding a medicine ball at chest level; Perform a squat by lowering your hips towards the ground; As you ascend from the squat, explosively throw the medicine ball against the wall; Catch the ball on the rebound and immediately descend into the next squat; Continue the sequence for the desired number of repetitions;", + "output": "The Medicine ball wall balls exercise uses a push force. The Medicine ball wall balls exercise has a compound mechanic. The Medicine ball wall balls exercise is performed with medicine ball, wall equipment. The Medicine ball wall balls exercise primarily targets the quadriceps, glutes, shoulders muscle(s). The Medicine ball wall balls exercise engages the core muscle(s) as secondary muscles. The Medicine ball wall balls exercise is performed as such: Stand facing a wall with your feet shoulder-width apart, holding a medicine ball at chest level; Perform a squat by lowering your hips towards the ground; As you ascend from the squat, explosively throw the medicine ball against the wall; Catch the ball on the rebound and immediately descend into the next squat; Continue the sequence for the desired number of repetitions;" + }, + { + "name": "Medicine ball woodchops", + "force": "not applicable", + "mechanic": "compound", + "equipment": "medicine ball", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "obliques", + "instructions": "Stand facing your partner with both of you holding a medicine ball at one side of your body; Perform a diagonal woodchop motion, bringing the medicine ball up and across your body to the opposite side; Your partner mirrors the movement, passing the ball back to you; Continue the motion, alternating sides, for the desired number of repetitions;", + "output": " The Medicine ball woodchops exercise has a compound mechanic. The Medicine ball woodchops exercise is performed with medicine ball equipment. The Medicine ball woodchops exercise primarily targets the core, shoulders muscle(s). The Medicine ball woodchops exercise engages the obliques muscle(s) as secondary muscles. The Medicine ball woodchops exercise is performed as such: Stand facing your partner with both of you holding a medicine ball at one side of your body; Perform a diagonal woodchop motion, bringing the medicine ball up and across your body to the opposite side; Your partner mirrors the movement, passing the ball back to you; Continue the motion, alternating sides, for the desired number of repetitions;" + }, + { + "name": "Mountain climbers", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core, shoulders, legs", + "secondaryMuscles": "chest", + "instructions": "Start in a plank position with your hands on the ground, shoulder-width apart; Engage your core and bring one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest; Continue alternating legs at a fast pace, as if you are running in place while in the plank position;", + "output": " The Mountain climbers exercise has a compound mechanic. The Mountain climbers exercise is performed with body only equipment. The Mountain climbers exercise primarily targets the core, shoulders, legs muscle(s). The Mountain climbers exercise engages the chest muscle(s) as secondary muscles. The Mountain climbers exercise is performed as such: Start in a plank position with your hands on the ground, shoulder-width apart; Engage your core and bring one knee towards your chest, then quickly switch legs, bringing the other knee towards your chest; Continue alternating legs at a fast pace, as if you are running in place while in the plank position;" + }, + { + "name": "One-legged squats", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand on one leg with the other leg extended in front of you; Lower your body by bending your knee and hips, keeping your back straight; Lower until your thigh is parallel to the ground, then push through your heel to return to the starting position; Repeat for the desired number of repetitions, then switch legs;", + "output": "The One-legged squats exercise uses a push force. The One-legged squats exercise has a compound mechanic. The One-legged squats exercise is performed with body only equipment. The One-legged squats exercise primarily targets the quadriceps, glutes muscle(s). The One-legged squats exercise engages the hamstrings, calves muscle(s) as secondary muscles. The One-legged squats exercise is performed as such: Stand on one leg with the other leg extended in front of you; Lower your body by bending your knee and hips, keeping your back straight; Lower until your thigh is parallel to the ground, then push through your heel to return to the starting position; Repeat for the desired number of repetitions, then switch legs;" + }, + { + "name": "Overhead press with dumbbells", + "force": "push", + "mechanic": "isolation", + "equipment": "dumbbells", + "primaryMuscles": "shoulders", + "secondaryMuscles": "triceps", + "instructions": "Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward; Press the dumbbells overhead until your arms are fully extended; Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions;", + "output": "The Overhead press with dumbbells exercise uses a push force. The Overhead press with dumbbells exercise has a isolation mechanic. The Overhead press with dumbbells exercise is performed with dumbbells equipment. The Overhead press with dumbbells exercise primarily targets the shoulders muscle(s). The Overhead press with dumbbells exercise engages the triceps muscle(s) as secondary muscles. The Overhead press with dumbbells exercise is performed as such: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward; Press the dumbbells overhead until your arms are fully extended; Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions;" + }, + { + "name": "Pike push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "shoulders, chest", + "secondaryMuscles": "triceps, core", + "instructions": "Start in a push-up position with your hands on the ground slightly wider than shoulder-width apart and your feet hip-width apart; Raise your hips towards the ceiling, forming an upside-down V shape with your body; Bend your elbows to lower your head towards the ground, keeping your legs straight; Push through your palms to return to the starting position;", + "output": "The Pike push-ups exercise uses a push force. The Pike push-ups exercise has a compound mechanic. The Pike push-ups exercise is performed with body only equipment. The Pike push-ups exercise primarily targets the shoulders, chest muscle(s). The Pike push-ups exercise engages the triceps, core muscle(s) as secondary muscles. The Pike push-ups exercise is performed as such: Start in a push-up position with your hands on the ground slightly wider than shoulder-width apart and your feet hip-width apart; Raise your hips towards the ceiling, forming an upside-down V shape with your body; Bend your elbows to lower your head towards the ground, keeping your legs straight; Push through your palms to return to the starting position;" + }, + { + "name": "Plank", + "force": "not applicable", + "mechanic": "isometric", + "equipment": "body only", + "primaryMuscles": "core", + "secondaryMuscles": "shoulders, back", + "instructions": "Start in a push-up position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Engage your core muscles and hold this position for the desired duration;", + "output": " The Plank exercise has a isometric mechanic. The Plank exercise is performed with body only equipment. The Plank exercise primarily targets the core muscle(s). The Plank exercise engages the shoulders, back muscle(s) as secondary muscles. The Plank exercise is performed as such: Start in a push-up position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Engage your core muscles and hold this position for the desired duration;" + }, + { + "name": "Plank hip dips", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Start in a forearm plank position with your elbows on the ground and your body forming a straight line from head to heels; Keeping your core engaged, rotate your hips to one side, lowering them towards the ground; Return to the starting position and repeat on the other side; Continue alternating hip dips for the desired number of repetitions;", + "output": " The Plank hip dips exercise has a compound mechanic. The Plank hip dips exercise is performed with body only equipment. The Plank hip dips exercise primarily targets the core, obliques muscle(s). The Plank hip dips exercise engages the shoulders muscle(s) as secondary muscles. The Plank hip dips exercise is performed as such: Start in a forearm plank position with your elbows on the ground and your body forming a straight line from head to heels; Keeping your core engaged, rotate your hips to one side, lowering them towards the ground; Return to the starting position and repeat on the other side; Continue alternating hip dips for the desired number of repetitions;" + }, + { + "name": "Plank jacks", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core, shoulders, legs", + "secondaryMuscles": "chest", + "instructions": "Start in a plank position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Jump both feet out wide, then jump them back together, similar to the motion of a jumping jack; Keep your core engaged and maintain a steady rhythm as you perform the exercise;", + "output": " The Plank jacks exercise has a compound mechanic. The Plank jacks exercise is performed with body only equipment. The Plank jacks exercise primarily targets the core, shoulders, legs muscle(s). The Plank jacks exercise engages the chest muscle(s) as secondary muscles. The Plank jacks exercise is performed as such: Start in a plank position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Jump both feet out wide, then jump them back together, similar to the motion of a jumping jack; Keep your core engaged and maintain a steady rhythm as you perform the exercise;" + }, + { + "name": "Plank toe taps", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core", + "secondaryMuscles": "shoulders", + "instructions": "Start in a plank position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Maintaining a stable core, lift one foot off the ground and tap it out to the side; Return the foot to the starting position and repeat with the other foot; Continue alternating toe taps for the desired number of repetitions;", + "output": " The Plank toe taps exercise has a compound mechanic. The Plank toe taps exercise is performed with body only equipment. The Plank toe taps exercise primarily targets the core muscle(s). The Plank toe taps exercise engages the shoulders muscle(s) as secondary muscles. The Plank toe taps exercise is performed as such: Start in a plank position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Maintaining a stable core, lift one foot off the ground and tap it out to the side; Return the foot to the starting position and repeat with the other foot; Continue alternating toe taps for the desired number of repetitions;" + }, + { + "name": "Plank with leg lift", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core, glutes", + "secondaryMuscles": "shoulders", + "instructions": "Start in a plank position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Engage your core and lift one leg off the ground, keeping it straight and in line with your body; Hold for a moment, then lower the leg back down; Repeat with the other leg; Continue alternating leg lifts for the desired number of repetitions;", + "output": " The Plank with leg lift exercise has a compound mechanic. The Plank with leg lift exercise is performed with body only equipment. The Plank with leg lift exercise primarily targets the core, glutes muscle(s). The Plank with leg lift exercise engages the shoulders muscle(s) as secondary muscles. The Plank with leg lift exercise is performed as such: Start in a plank position with your hands on the ground, shoulder-width apart, and your body forming a straight line from head to heels; Engage your core and lift one leg off the ground, keeping it straight and in line with your body; Hold for a moment, then lower the leg back down; Repeat with the other leg; Continue alternating leg lifts for the desired number of repetitions;" + }, + { + "name": "Pull-ups", + "force": "pull", + "mechanic": "compound", + "equipment": "pull-up bar", + "primaryMuscles": "back, biceps", + "secondaryMuscles": "forearms, shoulders", + "instructions": "Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart; Hang from the bar with your arms fully extended and your feet off the ground; Engage your back muscles and pull yourself up until your chin is above the bar; Lower yourself back down to the starting position with control; Repeat for the desired number of repetitions;", + "output": "The Pull-ups exercise uses a pull force. The Pull-ups exercise has a compound mechanic. The Pull-ups exercise is performed with pull-up bar equipment. The Pull-ups exercise primarily targets the back, biceps muscle(s). The Pull-ups exercise engages the forearms, shoulders muscle(s) as secondary muscles. The Pull-ups exercise is performed as such: Grab a pull-up bar with an overhand grip slightly wider than shoulder-width apart; Hang from the bar with your arms fully extended and your feet off the ground; Engage your back muscles and pull yourself up until your chin is above the bar; Lower yourself back down to the starting position with control; Repeat for the desired number of repetitions;" + }, + { + "name": "Push-up with rotation", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "chest, shoulders, core", + "secondaryMuscles": "triceps", + "instructions": "Start in a push-up position with your hands on the ground slightly wider than shoulder-width apart and your body forming a straight line from head to heels; Lower your body towards the ground by bending your elbows, keeping your core engaged; As you push back up to the starting position, rotate your torso and extend one arm towards the ceiling; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": "The Push-up with rotation exercise uses a push force. The Push-up with rotation exercise has a compound mechanic. The Push-up with rotation exercise is performed with body only equipment. The Push-up with rotation exercise primarily targets the chest, shoulders, core muscle(s). The Push-up with rotation exercise engages the triceps muscle(s) as secondary muscles. The Push-up with rotation exercise is performed as such: Start in a push-up position with your hands on the ground slightly wider than shoulder-width apart and your body forming a straight line from head to heels; Lower your body towards the ground by bending your elbows, keeping your core engaged; As you push back up to the starting position, rotate your torso and extend one arm towards the ceiling; Return to the starting position and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "chest, shoulders, triceps", + "secondaryMuscles": "core", + "instructions": "Start in a plank position with your hands on the ground slightly wider than shoulder-width apart and your body forming a straight line from head to heels; Lower your body towards the ground by bending your elbows, keeping your core engaged; Push back up to the starting position, fully extending your arms; Repeat for the desired number of repetitions;", + "output": "The Push-ups exercise uses a push force. The Push-ups exercise has a compound mechanic. The Push-ups exercise is performed with body only equipment. The Push-ups exercise primarily targets the chest, shoulders, triceps muscle(s). The Push-ups exercise engages the core muscle(s) as secondary muscles. The Push-ups exercise is performed as such: Start in a plank position with your hands on the ground slightly wider than shoulder-width apart and your body forming a straight line from head to heels; Lower your body towards the ground by bending your elbows, keeping your core engaged; Push back up to the starting position, fully extending your arms; Repeat for the desired number of repetitions;" + }, + { + "name": "Push-ups with resistance bands", + "force": "push", + "mechanic": "compound", + "equipment": "resistance bands", + "primaryMuscles": "chest, shoulders, triceps", + "secondaryMuscles": "core", + "instructions": "Secure the resistance bands around your back, just below your shoulder blades, and hold the ends in each hand; Assume a push-up position with your hands on the ground slightly wider than shoulder-width apart and your body forming a straight line from head to heels; Perform push-ups while maintaining tension in the resistance bands; Push back up to the starting position, fully extending your arms; Repeat for the desired number of repetitions;", + "output": "The Push-ups with resistance bands exercise uses a push force. The Push-ups with resistance bands exercise has a compound mechanic. The Push-ups with resistance bands exercise is performed with resistance bands equipment. The Push-ups with resistance bands exercise primarily targets the chest, shoulders, triceps muscle(s). The Push-ups with resistance bands exercise engages the core muscle(s) as secondary muscles. The Push-ups with resistance bands exercise is performed as such: Secure the resistance bands around your back, just below your shoulder blades, and hold the ends in each hand; Assume a push-up position with your hands on the ground slightly wider than shoulder-width apart and your body forming a straight line from head to heels; Perform push-ups while maintaining tension in the resistance bands; Push back up to the starting position, fully extending your arms; Repeat for the desired number of repetitions;" + }, + { + "name": "Renegade rows", + "force": "pull", + "mechanic": "compound", + "equipment": "dumbbells", + "primaryMuscles": "back, core", + "secondaryMuscles": "shoulders", + "instructions": "Start in a plank position with a dumbbell in each hand, hands directly under your shoulders; Keeping your core engaged and hips stable, row one dumbbell up towards your ribcage while balancing on the opposite arm; Lower the dumbbell back to the ground and repeat on the other side; Continue alternating sides for the desired number of repetitions;", + "output": "The Renegade rows exercise uses a pull force. The Renegade rows exercise has a compound mechanic. The Renegade rows exercise is performed with dumbbells equipment. The Renegade rows exercise primarily targets the back, core muscle(s). The Renegade rows exercise engages the shoulders muscle(s) as secondary muscles. The Renegade rows exercise is performed as such: Start in a plank position with a dumbbell in each hand, hands directly under your shoulders; Keeping your core engaged and hips stable, row one dumbbell up towards your ribcage while balancing on the opposite arm; Lower the dumbbell back to the ground and repeat on the other side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Reverse lunges", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, hamstrings", + "secondaryMuscles": "calves", + "instructions": "Stand with your feet shoulder-width apart; Take a large step backward with one leg and lower your body until your front thigh is parallel to the ground and your rear knee nearly touches the ground; Push through your front heel to return to the starting position; Repeat on the other side, alternating legs for the desired number of repetitions;", + "output": "The Reverse lunges exercise uses a push force. The Reverse lunges exercise has a compound mechanic. The Reverse lunges exercise is performed with body only equipment. The Reverse lunges exercise primarily targets the quadriceps, glutes, hamstrings muscle(s). The Reverse lunges exercise engages the calves muscle(s) as secondary muscles. The Reverse lunges exercise is performed as such: Stand with your feet shoulder-width apart; Take a large step backward with one leg and lower your body until your front thigh is parallel to the ground and your rear knee nearly touches the ground; Push through your front heel to return to the starting position; Repeat on the other side, alternating legs for the desired number of repetitions;" + }, + { + "name": "Romanian deadlifts", + "force": "pull", + "mechanic": "compound", + "equipment": "barbell, dumbbells", + "primaryMuscles": "hamstrings, lower back", + "secondaryMuscles": "glutes", + "instructions": "Stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs with an overhand grip; Keeping your back straight, hinge at your hips and lower the weight towards the ground while maintaining a slight bend in your knees; Lower the weight until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes; Repeat for the desired number of repetitions;", + "output": "The Romanian deadlifts exercise uses a pull force. The Romanian deadlifts exercise has a compound mechanic. The Romanian deadlifts exercise is performed with barbell, dumbbells equipment. The Romanian deadlifts exercise primarily targets the hamstrings, lower back muscle(s). The Romanian deadlifts exercise engages the glutes muscle(s) as secondary muscles. The Romanian deadlifts exercise is performed as such: Stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs with an overhand grip; Keeping your back straight, hinge at your hips and lower the weight towards the ground while maintaining a slight bend in your knees; Lower the weight until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes; Repeat for the desired number of repetitions;" + }, + { + "name": "Rows", + "force": "pull", + "mechanic": "compound", + "equipment": "barbell, dumbbells, cable machine", + "primaryMuscles": "back", + "secondaryMuscles": "biceps", + "instructions": "Hold a barbell, dumbbells, or handle attachments on a cable machine with an overhand grip; Stand with your feet shoulder-width apart and knees slightly bent; Hinge at your hips and lean your torso forward, keeping your back straight; Pull the weight towards your lower chest by retracting your shoulder blades and bending your elbows; Pause at the top of the movement, then slowly lower the weight back to the starting position; Repeat for the desired number of repetitions;", + "output": "The Rows exercise uses a pull force. The Rows exercise has a compound mechanic. The Rows exercise is performed with barbell, dumbbells, cable machine equipment. The Rows exercise primarily targets the back muscle(s). The Rows exercise engages the biceps muscle(s) as secondary muscles. The Rows exercise is performed as such: Hold a barbell, dumbbells, or handle attachments on a cable machine with an overhand grip; Stand with your feet shoulder-width apart and knees slightly bent; Hinge at your hips and lean your torso forward, keeping your back straight; Pull the weight towards your lower chest by retracting your shoulder blades and bending your elbows; Pause at the top of the movement, then slowly lower the weight back to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Russian kettlebell swing", + "force": "pull", + "mechanic": "compound", + "equipment": "kettlebell", + "primaryMuscles": "hamstrings, glutes, core", + "secondaryMuscles": "lower back, shoulders", + "instructions": "Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your hips; Hinge at your hips and bend your knees slightly while maintaining a flat back; Swing the kettlebell back between your legs, then explosively drive your hips forward and swing the kettlebell up to shoulder height; Let the kettlebell swing back down between your legs, and immediately begin the next repetition; Continue for the desired number of repetitions;", + "output": "The Russian kettlebell swing exercise uses a pull force. The Russian kettlebell swing exercise has a compound mechanic. The Russian kettlebell swing exercise is performed with kettlebell equipment. The Russian kettlebell swing exercise primarily targets the hamstrings, glutes, core muscle(s). The Russian kettlebell swing exercise engages the lower back, shoulders muscle(s) as secondary muscles. The Russian kettlebell swing exercise is performed as such: Stand with your feet shoulder-width apart and hold a kettlebell with both hands in front of your hips; Hinge at your hips and bend your knees slightly while maintaining a flat back; Swing the kettlebell back between your legs, then explosively drive your hips forward and swing the kettlebell up to shoulder height; Let the kettlebell swing back down between your legs, and immediately begin the next repetition; Continue for the desired number of repetitions;" + }, + { + "name": "Russian twists", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "hip flexors", + "instructions": "Sit on the ground with your knees bent and your feet elevated off the ground; Hold a weight or medicine ball with both hands in front of your chest; Lean back slightly and twist your torso to one side, bringing the weight towards the ground next to your hip; Return to the starting position and twist to the other side, bringing the weight next to your opposite hip; Continue alternating twists for the desired number of repetitions;", + "output": " The Russian twists exercise has a compound mechanic. The Russian twists exercise is performed with body only equipment. The Russian twists exercise primarily targets the core, obliques muscle(s). The Russian twists exercise engages the hip flexors muscle(s) as secondary muscles. The Russian twists exercise is performed as such: Sit on the ground with your knees bent and your feet elevated off the ground; Hold a weight or medicine ball with both hands in front of your chest; Lean back slightly and twist your torso to one side, bringing the weight towards the ground next to your hip; Return to the starting position and twist to the other side, bringing the weight next to your opposite hip; Continue alternating twists for the desired number of repetitions;" + }, + { + "name": "Russian twists with weight", + "force": "not applicable", + "mechanic": "compound", + "equipment": "weight, medicine ball", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "hip flexors", + "instructions": "Sit on the ground with your knees bent and your feet elevated off the ground; Hold a weight or medicine ball with both hands in front of your chest; Lean back slightly and twist your torso to one side, bringing the weight towards the ground next to your hip; Return to the starting position and twist to the other side, bringing the weight next to your opposite hip; Continue alternating twists for the desired number of repetitions;", + "output": " The Russian twists with weight exercise has a compound mechanic. The Russian twists with weight exercise is performed with weight, medicine ball equipment. The Russian twists with weight exercise primarily targets the core, obliques muscle(s). The Russian twists with weight exercise engages the hip flexors muscle(s) as secondary muscles. The Russian twists with weight exercise is performed as such: Sit on the ground with your knees bent and your feet elevated off the ground; Hold a weight or medicine ball with both hands in front of your chest; Lean back slightly and twist your torso to one side, bringing the weight towards the ground next to your hip; Return to the starting position and twist to the other side, bringing the weight next to your opposite hip; Continue alternating twists for the desired number of repetitions;" + }, + { + "name": "Scissor kicks", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "core", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your legs extended straight out and your hands under your glutes for support; Lift your legs a few inches off the ground; Cross one leg over the other in a scissor-like motion, then quickly switch legs; Continue alternating scissor kicks for the desired number of repetitions;", + "output": " The Scissor kicks exercise has a compound mechanic. The Scissor kicks exercise is performed with body only equipment. The Scissor kicks exercise primarily targets the core muscle(s). The Scissor kicks exercise engages the hip flexors muscle(s) as secondary muscles. The Scissor kicks exercise is performed as such: Lie on your back with your legs extended straight out and your hands under your glutes for support; Lift your legs a few inches off the ground; Cross one leg over the other in a scissor-like motion, then quickly switch legs; Continue alternating scissor kicks for the desired number of repetitions;" + }, + { + "name": "Shoulder press", + "force": "push", + "mechanic": "isolation", + "equipment": "dumbbells, barbell", + "primaryMuscles": "shoulders", + "secondaryMuscles": "triceps", + "instructions": "Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward; Press the dumbbells overhead until your arms are fully extended; Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions;", + "output": "The Shoulder press exercise uses a push force. The Shoulder press exercise has a isolation mechanic. The Shoulder press exercise is performed with dumbbells, barbell equipment. The Shoulder press exercise primarily targets the shoulders muscle(s). The Shoulder press exercise engages the triceps muscle(s) as secondary muscles. The Shoulder press exercise is performed as such: Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward; Press the dumbbells overhead until your arms are fully extended; Lower the dumbbells back to shoulder height and repeat for the desired number of repetitions;" + }, + { + "name": "Shuttle runs", + "force": "not applicable", + "mechanic": "compound", + "equipment": "cones", + "primaryMuscles": "legs", + "secondaryMuscles": "cardiovascular system", + "instructions": "Set up two cones or markers approximately 20 meters apart; Start at one cone and sprint to the other cone; Touch the ground at the second cone, then turn and sprint back to the starting cone; Continue shuttling back and forth between the cones for the desired duration or number of repetitions;", + "output": " The Shuttle runs exercise has a compound mechanic. The Shuttle runs exercise is performed with cones equipment. The Shuttle runs exercise primarily targets the legs muscle(s). The Shuttle runs exercise engages the cardiovascular system muscle(s) as secondary muscles. The Shuttle runs exercise is performed as such: Set up two cones or markers approximately 20 meters apart; Start at one cone and sprint to the other cone; Touch the ground at the second cone, then turn and sprint back to the starting cone; Continue shuttling back and forth between the cones for the desired duration or number of repetitions;" + }, + { + "name": "Side leg lifts", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "outer thighs, glutes", + "secondaryMuscles": "hip abductors", + "instructions": "Lie on one side with your legs straight and stacked on top of each other; Support your upper body with your forearm or hand; Keeping your core engaged, lift your top leg towards the ceiling as high as possible; Slowly lower your leg back down to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": " The Side leg lifts exercise has a isolation mechanic. The Side leg lifts exercise is performed with body only equipment. The Side leg lifts exercise primarily targets the outer thighs, glutes muscle(s). The Side leg lifts exercise engages the hip abductors muscle(s) as secondary muscles. The Side leg lifts exercise is performed as such: Lie on one side with your legs straight and stacked on top of each other; Support your upper body with your forearm or hand; Keeping your core engaged, lift your top leg towards the ceiling as high as possible; Slowly lower your leg back down to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Side lunges", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, adductors", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand with your feet shoulder-width apart; Take a large step to one side, bending your knee and pushing your hips back as if you're sitting into a chair; Keep your other leg straight; Push off the bent leg and return to the starting position; Repeat on the other side, alternating legs for the desired number of repetitions;", + "output": "The Side lunges exercise uses a push force. The Side lunges exercise has a compound mechanic. The Side lunges exercise is performed with body only equipment. The Side lunges exercise primarily targets the quadriceps, glutes, adductors muscle(s). The Side lunges exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Side lunges exercise is performed as such: Stand with your feet shoulder-width apart; Take a large step to one side, bending your knee and pushing your hips back as if you're sitting into a chair; Keep your other leg straight; Push off the bent leg and return to the starting position; Repeat on the other side, alternating legs for the desired number of repetitions;" + }, + { + "name": "Side plank", + "force": "not applicable", + "mechanic": "isometric", + "equipment": "body only", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Lie on your side with your legs extended and your feet stacked on top of each other; Support your upper body with your forearm, keeping your elbow directly beneath your shoulder; Engage your core and lift your hips off the ground, creating a straight line from head to heels; Hold this position for the desired duration; Repeat on the other side;", + "output": " The Side plank exercise has a isometric mechanic. The Side plank exercise is performed with body only equipment. The Side plank exercise primarily targets the core, obliques muscle(s). The Side plank exercise engages the shoulders muscle(s) as secondary muscles. The Side plank exercise is performed as such: Lie on your side with your legs extended and your feet stacked on top of each other; Support your upper body with your forearm, keeping your elbow directly beneath your shoulder; Engage your core and lift your hips off the ground, creating a straight line from head to heels; Hold this position for the desired duration; Repeat on the other side;" + }, + { + "name": "Side plank hip dips", + "force": "not applicable", + "mechanic": "isometric", + "equipment": "body only", + "primaryMuscles": "core, obliques", + "secondaryMuscles": "shoulders", + "instructions": "Start in a side plank position with your body forming a straight line from head to heels, supported by your forearm and the side of your foot; Lower your hips towards the ground without letting them touch; Lift your hips back up to the starting position; Continue performing hip dips for the desired number of repetitions; Repeat on the other side;", + "output": " The Side plank hip dips exercise has a isometric mechanic. The Side plank hip dips exercise is performed with body only equipment. The Side plank hip dips exercise primarily targets the core, obliques muscle(s). The Side plank hip dips exercise engages the shoulders muscle(s) as secondary muscles. The Side plank hip dips exercise is performed as such: Start in a side plank position with your body forming a straight line from head to heels, supported by your forearm and the side of your foot; Lower your hips towards the ground without letting them touch; Lift your hips back up to the starting position; Continue performing hip dips for the desired number of repetitions; Repeat on the other side;" + }, + { + "name": "Sit-ups", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "abdominals", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your knees bent and feet flat on the ground; Cross your arms over your chest or place your hands behind your head; Engage your core and lift your upper body off the ground, bringing your chest towards your knees; Lower your upper body back down to the starting position with control; Repeat for the desired number of repetitions;", + "output": " The Sit-ups exercise has a isolation mechanic. The Sit-ups exercise is performed with body only equipment. The Sit-ups exercise primarily targets the abdominals muscle(s). The Sit-ups exercise engages the hip flexors muscle(s) as secondary muscles. The Sit-ups exercise is performed as such: Lie on your back with your knees bent and feet flat on the ground; Cross your arms over your chest or place your hands behind your head; Engage your core and lift your upper body off the ground, bringing your chest towards your knees; Lower your upper body back down to the starting position with control; Repeat for the desired number of repetitions;" + }, + { + "name": "Skater jumps", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, calves", + "secondaryMuscles": "hamstrings, adductors", + "instructions": "Start in a semi-squat position with your knees bent and weight on one foot; Push off the ground with your foot and leap sideways, landing on the opposite foot; Swing your arms for momentum; Immediately push off the ground again and leap back to the starting side; Continue alternating sides for the desired number of repetitions;", + "output": "The Skater jumps exercise uses a push force. The Skater jumps exercise has a compound mechanic. The Skater jumps exercise is performed with body only equipment. The Skater jumps exercise primarily targets the quadriceps, glutes, calves muscle(s). The Skater jumps exercise engages the hamstrings, adductors muscle(s) as secondary muscles. The Skater jumps exercise is performed as such: Start in a semi-squat position with your knees bent and weight on one foot; Push off the ground with your foot and leap sideways, landing on the opposite foot; Swing your arms for momentum; Immediately push off the ground again and leap back to the starting side; Continue alternating sides for the desired number of repetitions;" + }, + { + "name": "Skips", + "force": "not applicable", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "legs, cardiovascular system", + "secondaryMuscles": "calves", + "instructions": "Start standing with your feet hip-width apart; Hop off the ground on one foot while bringing the other knee up towards your chest; As you land, immediately switch legs and repeat the motion on the other side; Continue alternating legs and hopping for the desired duration or number of repetitions;", + "output": " The Skips exercise has a compound mechanic. The Skips exercise is performed with body only equipment. The Skips exercise primarily targets the legs, cardiovascular system muscle(s). The Skips exercise engages the calves muscle(s) as secondary muscles. The Skips exercise is performed as such: Start standing with your feet hip-width apart; Hop off the ground on one foot while bringing the other knee up towards your chest; As you land, immediately switch legs and repeat the motion on the other side; Continue alternating legs and hopping for the desired duration or number of repetitions;" + }, + { + "name": "Spiderman push-ups", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "chest, shoulders, core", + "secondaryMuscles": "triceps", + "instructions": "Start in a push-up position with your hands on the ground slightly wider than shoulder-width apart; As you lower your body towards the ground, lift one foot off the ground and bring your knee towards your elbow on the same side; Push back up to the starting position and return your foot to the ground; Repeat on the other side, alternating sides for the desired number of repetitions;", + "output": "The Spiderman push-ups exercise uses a push force. The Spiderman push-ups exercise has a compound mechanic. The Spiderman push-ups exercise is performed with body only equipment. The Spiderman push-ups exercise primarily targets the chest, shoulders, core muscle(s). The Spiderman push-ups exercise engages the triceps muscle(s) as secondary muscles. The Spiderman push-ups exercise is performed as such: Start in a push-up position with your hands on the ground slightly wider than shoulder-width apart; As you lower your body towards the ground, lift one foot off the ground and bring your knee towards your elbow on the same side; Push back up to the starting position and return your foot to the ground; Repeat on the other side, alternating sides for the desired number of repetitions;" + }, + { + "name": "Sprints", + "force": "not applicable", + "mechanic": "compound", + "equipment": "track or open space", + "primaryMuscles": "legs", + "secondaryMuscles": "cardiovascular system", + "instructions": "Find an open space or track; Run as fast as you can for a short distance, typically 50-100 meters; Rest and recover, then repeat for the desired number of repetitions;", + "output": " The Sprints exercise has a compound mechanic. The Sprints exercise is performed with track or open space equipment. The Sprints exercise primarily targets the legs muscle(s). The Sprints exercise engages the cardiovascular system muscle(s) as secondary muscles. The Sprints exercise is performed as such: Find an open space or track; Run as fast as you can for a short distance, typically 50-100 meters; Rest and recover, then repeat for the desired number of repetitions;" + }, + { + "name": "Squat jumps", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, calves", + "secondaryMuscles": "hamstrings", + "instructions": "Start in a squat position with your feet shoulder-width apart; Lower your body into a squat, keeping your chest up and back straight; Explosively jump up into the air as high as you can; Land softly back into the squat position and immediately perform another jump; Continue for the desired number of repetitions;", + "output": "The Squat jumps exercise uses a push force. The Squat jumps exercise has a compound mechanic. The Squat jumps exercise is performed with body only equipment. The Squat jumps exercise primarily targets the quadriceps, glutes, calves muscle(s). The Squat jumps exercise engages the hamstrings muscle(s) as secondary muscles. The Squat jumps exercise is performed as such: Start in a squat position with your feet shoulder-width apart; Lower your body into a squat, keeping your chest up and back straight; Explosively jump up into the air as high as you can; Land softly back into the squat position and immediately perform another jump; Continue for the desired number of repetitions;" + }, + { + "name": "Squats", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, hamstrings", + "secondaryMuscles": "calves, lower back", + "instructions": "Stand with your feet shoulder-width apart; Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair; Keep your chest up and back straight; Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Squats exercise uses a push force. The Squats exercise has a compound mechanic. The Squats exercise is performed with body only equipment. The Squats exercise primarily targets the quadriceps, glutes, hamstrings muscle(s). The Squats exercise engages the calves, lower back muscle(s) as secondary muscles. The Squats exercise is performed as such: Stand with your feet shoulder-width apart; Lower your body by bending your knees and pushing your hips back as if you're sitting into a chair; Keep your chest up and back straight; Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Stair running", + "force": "not applicable", + "mechanic": "compound", + "equipment": "stairs", + "primaryMuscles": "legs", + "secondaryMuscles": "cardiovascular system", + "instructions": "Find a set of stairs; Run up the stairs as quickly as you can, skipping steps if possible; Once at the top, carefully walk or jog back down; Repeat for the desired number of repetitions;", + "output": " The Stair running exercise has a compound mechanic. The Stair running exercise is performed with stairs equipment. The Stair running exercise primarily targets the legs muscle(s). The Stair running exercise engages the cardiovascular system muscle(s) as secondary muscles. The Stair running exercise is performed as such: Find a set of stairs; Run up the stairs as quickly as you can, skipping steps if possible; Once at the top, carefully walk or jog back down; Repeat for the desired number of repetitions;" + }, + { + "name": "Stair sprints", + "force": "not applicable", + "mechanic": "compound", + "equipment": "stairs", + "primaryMuscles": "legs", + "secondaryMuscles": "cardiovascular system", + "instructions": "Find a set of stairs; Sprint up the stairs as fast as you can; Once at the top, carefully walk or jog back down; Repeat for the desired number of repetitions;", + "output": " The Stair sprints exercise has a compound mechanic. The Stair sprints exercise is performed with stairs equipment. The Stair sprints exercise primarily targets the legs muscle(s). The Stair sprints exercise engages the cardiovascular system muscle(s) as secondary muscles. The Stair sprints exercise is performed as such: Find a set of stairs; Sprint up the stairs as fast as you can; Once at the top, carefully walk or jog back down; Repeat for the desired number of repetitions;" + }, + { + "name": "Star jumps", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, calves", + "secondaryMuscles": "hamstrings", + "instructions": "Start in a standing position with your feet together and arms by your sides; Squat down, then explosively jump up into the air while spreading your arms and legs out into a star shape; Land softly back into the squat position and immediately jump again; Continue for the desired number of repetitions;", + "output": "The Star jumps exercise uses a push force. The Star jumps exercise has a compound mechanic. The Star jumps exercise is performed with body only equipment. The Star jumps exercise primarily targets the quadriceps, glutes, calves muscle(s). The Star jumps exercise engages the hamstrings muscle(s) as secondary muscles. The Star jumps exercise is performed as such: Start in a standing position with your feet together and arms by your sides; Squat down, then explosively jump up into the air while spreading your arms and legs out into a star shape; Land softly back into the squat position and immediately jump again; Continue for the desired number of repetitions;" + }, + { + "name": "Step-ups", + "force": "push", + "mechanic": "compound", + "equipment": "bench, step", + "primaryMuscles": "quadriceps, glutes", + "secondaryMuscles": "hamstrings, calves", + "instructions": "Stand facing a bench or step; Place one foot firmly on the bench or step; Push through your heel and step up onto the bench, bringing your other foot up to meet it; Step back down with the same foot, then repeat on the other side; Continue alternating legs for the desired number of repetitions;", + "output": "The Step-ups exercise uses a push force. The Step-ups exercise has a compound mechanic. The Step-ups exercise is performed with bench, step equipment. The Step-ups exercise primarily targets the quadriceps, glutes muscle(s). The Step-ups exercise engages the hamstrings, calves muscle(s) as secondary muscles. The Step-ups exercise is performed as such: Stand facing a bench or step; Place one foot firmly on the bench or step; Push through your heel and step up onto the bench, bringing your other foot up to meet it; Step back down with the same foot, then repeat on the other side; Continue alternating legs for the desired number of repetitions;" + }, + { + "name": "Sumo squats", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, adductors", + "secondaryMuscles": "calves, lower back", + "instructions": "Stand with your feet wider than shoulder-width apart and toes pointed outward; Lower your body into a squat by bending your knees and pushing your hips back; Keep your chest up and back straight; Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Sumo squats exercise uses a push force. The Sumo squats exercise has a compound mechanic. The Sumo squats exercise is performed with body only equipment. The Sumo squats exercise primarily targets the quadriceps, glutes, adductors muscle(s). The Sumo squats exercise engages the calves, lower back muscle(s) as secondary muscles. The Sumo squats exercise is performed as such: Stand with your feet wider than shoulder-width apart and toes pointed outward; Lower your body into a squat by bending your knees and pushing your hips back; Keep your chest up and back straight; Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Superman exercise", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "lower back, glutes", + "secondaryMuscles": "hamstrings", + "instructions": "Lie facedown on the ground with your arms extended in front of you and your legs straight out behind you; Simultaneously lift your arms, chest, and legs off the ground as high as you can; Hold the top position briefly, then lower back down with control; Repeat for the desired number of repetitions;", + "output": " The Superman exercise exercise has a isolation mechanic. The Superman exercise exercise is performed with body only equipment. The Superman exercise exercise primarily targets the lower back, glutes muscle(s). The Superman exercise exercise engages the hamstrings muscle(s) as secondary muscles. The Superman exercise exercise is performed as such: Lie facedown on the ground with your arms extended in front of you and your legs straight out behind you; Simultaneously lift your arms, chest, and legs off the ground as high as you can; Hold the top position briefly, then lower back down with control; Repeat for the desired number of repetitions;" + }, + { + "name": "Toe touches", + "force": "not applicable", + "mechanic": "isolation", + "equipment": "body only", + "primaryMuscles": "abdominals", + "secondaryMuscles": "hip flexors", + "instructions": "Lie on your back with your legs extended straight up towards the ceiling; Engage your core and lift your upper body off the ground, reaching your hands towards your toes; Lower your upper body back down to the starting position with control; Repeat for the desired number of repetitions;", + "output": " The Toe touches exercise has a isolation mechanic. The Toe touches exercise is performed with body only equipment. The Toe touches exercise primarily targets the abdominals muscle(s). The Toe touches exercise engages the hip flexors muscle(s) as secondary muscles. The Toe touches exercise is performed as such: Lie on your back with your legs extended straight up towards the ceiling; Engage your core and lift your upper body off the ground, reaching your hands towards your toes; Lower your upper body back down to the starting position with control; Repeat for the desired number of repetitions;" + }, + { + "name": "Tricep dips", + "force": "push", + "mechanic": "isolation", + "equipment": "parallel bars, bench", + "primaryMuscles": "triceps", + "secondaryMuscles": "shoulders, chest", + "instructions": "Position your hands shoulder-width apart on parallel bars or a sturdy bench; Extend your legs out in front of you and lower your body by bending your elbows until your upper arms are parallel to the ground; Push through your palms to straighten your arms and return to the starting position; Repeat for the desired number of repetitions;", + "output": "The Tricep dips exercise uses a push force. The Tricep dips exercise has a isolation mechanic. The Tricep dips exercise is performed with parallel bars, bench equipment. The Tricep dips exercise primarily targets the triceps muscle(s). The Tricep dips exercise engages the shoulders, chest muscle(s) as secondary muscles. The Tricep dips exercise is performed as such: Position your hands shoulder-width apart on parallel bars or a sturdy bench; Extend your legs out in front of you and lower your body by bending your elbows until your upper arms are parallel to the ground; Push through your palms to straighten your arms and return to the starting position; Repeat for the desired number of repetitions;" + }, + { + "name": "Tuck jumps", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, calves", + "secondaryMuscles": "hamstrings", + "instructions": "Start in a standing position with your feet hip-width apart; Squat down, then explosively jump up into the air while bringing your knees up towards your chest; Tuck your knees in as close as possible to your chest; Land softly and immediately go into the next jump; Continue for the desired number of repetitions;", + "output": "The Tuck jumps exercise uses a push force. The Tuck jumps exercise has a compound mechanic. The Tuck jumps exercise is performed with body only equipment. The Tuck jumps exercise primarily targets the quadriceps, glutes, calves muscle(s). The Tuck jumps exercise engages the hamstrings muscle(s) as secondary muscles. The Tuck jumps exercise is performed as such: Start in a standing position with your feet hip-width apart; Squat down, then explosively jump up into the air while bringing your knees up towards your chest; Tuck your knees in as close as possible to your chest; Land softly and immediately go into the next jump; Continue for the desired number of repetitions;" + }, + { + "name": "Turkish get-ups", + "force": "not applicable", + "mechanic": "compound", + "equipment": "dumbbell, kettlebell", + "primaryMuscles": "whole body", + "secondaryMuscles": "core", + "instructions": "Start lying on your back with a dumbbell or kettlebell held straight up in one hand, arm extended towards the ceiling; Bend your knee on the same side as the weight and place your foot flat on the ground; Using your free arm, prop yourself up onto your opposite elbow; Push up onto your hand, then lift your hips off the ground and slide your bent leg underneath you until you are kneeling; Stand up fully, keeping the weight extended overhead; Reverse the movement to return to the starting position; Repeat for the desired number of repetitions, then switch sides;", + "output": " The Turkish get-ups exercise has a compound mechanic. The Turkish get-ups exercise is performed with dumbbell, kettlebell equipment. The Turkish get-ups exercise primarily targets the whole body muscle(s). The Turkish get-ups exercise engages the core muscle(s) as secondary muscles. The Turkish get-ups exercise is performed as such: Start lying on your back with a dumbbell or kettlebell held straight up in one hand, arm extended towards the ceiling; Bend your knee on the same side as the weight and place your foot flat on the ground; Using your free arm, prop yourself up onto your opposite elbow; Push up onto your hand, then lift your hips off the ground and slide your bent leg underneath you until you are kneeling; Stand up fully, keeping the weight extended overhead; Reverse the movement to return to the starting position; Repeat for the desired number of repetitions, then switch sides;" + }, + { + "name": "Walking lunges", + "force": "push", + "mechanic": "compound", + "equipment": "body only", + "primaryMuscles": "quadriceps, glutes, hamstrings", + "secondaryMuscles": "calves", + "instructions": "Start standing with your feet together; Take a large step forward with one foot and lower your body until both knees are bent at a 90-degree angle; Push through your front heel to return to the starting position; Repeat on the other side, alternating legs for the desired number of repetitions;", + "output": "The Walking lunges exercise uses a push force. The Walking lunges exercise has a compound mechanic. The Walking lunges exercise is performed with body only equipment. The Walking lunges exercise primarily targets the quadriceps, glutes, hamstrings muscle(s). The Walking lunges exercise engages the calves muscle(s) as secondary muscles. The Walking lunges exercise is performed as such: Start standing with your feet together; Take a large step forward with one foot and lower your body until both knees are bent at a 90-degree angle; Push through your front heel to return to the starting position; Repeat on the other side, alternating legs for the desired number of repetitions;" + }, + { + "name": "Wall sits", + "force": "not applicable", + "mechanic": "isometric", + "equipment": "wall", + "primaryMuscles": "quadriceps", + "secondaryMuscles": "calves", + "instructions": "Find a clear wall and stand with your back against it; Lower your body by sliding down the wall until your thighs are parallel to the ground and your knees are bent at a 90-degree angle; Hold this position for the desired duration;", + "output": " The Wall sits exercise has a isometric mechanic. The Wall sits exercise is performed with wall equipment. The Wall sits exercise primarily targets the quadriceps muscle(s). The Wall sits exercise engages the calves muscle(s) as secondary muscles. The Wall sits exercise is performed as such: Find a clear wall and stand with your back against it; Lower your body by sliding down the wall until your thighs are parallel to the ground and your knees are bent at a 90-degree angle; Hold this position for the desired duration;" + }, + { + "name": "Windmills", + "force": "not applicable", + "mechanic": "compound", + "equipment": "dumbbell, kettlebell", + "primaryMuscles": "core, shoulders", + "secondaryMuscles": "obliques", + "instructions": "Stand with your feet wider than shoulder-width apart and hold a dumbbell or kettlebell in one hand; Extend your arm overhead, keeping it straight; Hinge at your hips and bend to the side opposite of the weight, reaching your free hand towards your toes; Keep your chest up and back straight; Return to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;", + "output": " The Windmills exercise has a compound mechanic. The Windmills exercise is performed with dumbbell, kettlebell equipment. The Windmills exercise primarily targets the core, shoulders muscle(s). The Windmills exercise engages the obliques muscle(s) as secondary muscles. The Windmills exercise is performed as such: Stand with your feet wider than shoulder-width apart and hold a dumbbell or kettlebell in one hand; Extend your arm overhead, keeping it straight; Hinge at your hips and bend to the side opposite of the weight, reaching your free hand towards your toes; Keep your chest up and back straight; Return to the starting position and repeat for the desired number of repetitions; Switch sides and repeat;" + } +] \ No newline at end of file