diff --git a/app/config.py.example b/app/config.py.example
index d296d02e..82440a28 100644
--- a/app/config.py.example
+++ b/app/config.py.example
@@ -114,5 +114,8 @@ LOG_FORMAT = ("{level: <8}"
" - {name}:{function}"
" - {message}")
+# EXERCISE_FILE_PATH
+EXERCISE_FILE = "web_page/exercises/Exercise_{num}.htm"
+
# RESOURCES
RESOURCES_DIR = pathlib.Path(__file__).parent / 'resources'
diff --git a/app/database/models.py b/app/database/models.py
index 390896c4..226b7583 100644
--- a/app/database/models.py
+++ b/app/database/models.py
@@ -57,6 +57,7 @@ class User(Base):
avatar = Column(String, default="profile.png")
telegram_id = Column(String, unique=True)
is_active = Column(Boolean, default=False)
+ is_active_exercise = Column(Boolean, default=False)
disabled = Column(Boolean, default=False, nullable=False)
privacy = Column(String, default="Private", nullable=False)
is_manager = Column(Boolean, default=False)
@@ -101,6 +102,18 @@ async def get_by_username(db: Session, username: str) -> User:
return db.query(User).filter(User.username == username).first()
+class UserExercise(Base):
+ """
+ Table name user exercise
+ Save when user start his exercise
+ """
+ __tablename__ = "user_exercise"
+
+ id = Column(Integer, primary_key=True, index=True)
+ user_id = Column(Integer, ForeignKey("users.id"))
+ start_date = Column(DateTime, nullable=False)
+
+
class Feature(Base):
__tablename__ = "features"
diff --git a/app/main.py b/app/main.py
index 67136680..47543472 100644
--- a/app/main.py
+++ b/app/main.py
@@ -70,6 +70,7 @@ def create_tables(engine, psql_environment):
dayview,
email,
event,
+ exercise,
export,
features,
four_o_four,
@@ -124,6 +125,7 @@ async def swagger_ui_redirect():
dayview.router,
email.router,
event.router,
+ exercise.router,
export.router,
features.router,
four_o_four.router,
diff --git a/app/routers/event.py b/app/routers/event.py
index edc28a2f..c50b2b2b 100644
--- a/app/routers/event.py
+++ b/app/routers/event.py
@@ -416,7 +416,8 @@ def is_fields_types_valid(to_check: Dict[str, Any], types: Dict[str, Any]):
"""validate dictionary values by dictionary of types"""
errors = []
for field_name, field_type in to_check.items():
- if types[field_name] and not isinstance(field_type, types[field_name]):
+ if types[field_name] and not isinstance(field_type,
+ (types[field_name])):
errors.append(
f"{field_name} is '{type(field_type).__name__}' and"
+ f"it should be from type '{types[field_name].__name__}'",
diff --git a/app/routers/exercise.py b/app/routers/exercise.py
new file mode 100644
index 00000000..bcbdeb35
--- /dev/null
+++ b/app/routers/exercise.py
@@ -0,0 +1,47 @@
+from fastapi import APIRouter, Depends, Request
+from app.database.models import User
+from app.dependencies import get_db, templates
+from app.routers.user_exercise import get_user_exercise
+from datetime import datetime
+from app import config
+from sqlalchemy.orm import Session
+
+router = APIRouter(
+ prefix="/exercise",
+ tags=["exercise"],
+ responses={404: {"description": "Not found"}},
+)
+
+
+@router.get("/")
+async def exercise(
+ request: Request,
+ session: Session = Depends(get_db),
+ ):
+ """
+ If is active exercise = True
+ Show user exercise for a specific day if is_active_exercise is ture.
+ """
+ user = session.query(User).filter_by(id=1).first()
+ if not user:
+ # create empty default user
+ user = User(
+ username='',
+ password='',
+ email=''
+ )
+ # Get user exercise
+ user_exercise = get_user_exercise(session, user_id=user.id)
+ if user_exercise:
+ # Get exercise day
+ delta = datetime.now() - user_exercise[0].start_date
+ # All exercises split to 30 days
+ day = (delta.days % 30) + 1
+ else:
+ day = 1
+ exercise_day = str(config.EXERCISE_FILE.format(num=day))
+ return templates.TemplateResponse("exercise.html", {
+ "request": request,
+ "user": user,
+ "exercise": exercise_day
+ })
diff --git a/app/routers/profile.py b/app/routers/profile.py
index d69822dc..8d314df1 100644
--- a/app/routers/profile.py
+++ b/app/routers/profile.py
@@ -18,7 +18,8 @@
from app.internal.on_this_day_events import get_on_this_day_events
from app.internal.privacy import PrivacyKinds
from app.internal.showevent import get_upcoming_events
-
+from app.routers.user_exercise import create_user_exercise
+from sqlalchemy.orm import Session
PICTURE_EXTENSION = config.PICTURE_EXTENSION
PICTURE_SIZE = config.AVATAR_SIZE
FIVE_EVENTS = 5
@@ -39,6 +40,7 @@ def get_placeholder_user():
full_name="My Name",
language_id=1,
telegram_id="",
+ is_active_exercise=False,
)
@@ -88,6 +90,32 @@ async def profile(
)
+@router.get("/exercise/start")
+async def start_exercise(session: Session = Depends(get_db)):
+ user = session.query(User).filter_by(id=1).first()
+
+ # Update database
+ user.is_active_exercise = True
+ session.commit()
+
+ # create user exercise
+ create_user_exercise(session, user)
+ url = router.url_path_for("profile")
+ return RedirectResponse(url=url, status_code=HTTP_302_FOUND)
+
+
+@router.get("/exercise/stop")
+async def stop_exercise(session=Depends(get_db)):
+ user = session.query(User).filter_by(id=1).first()
+
+ # Update database
+ user.is_active_exercise = False
+ session.commit()
+
+ url = router.url_path_for("profile")
+ return RedirectResponse(url=url, status_code=HTTP_302_FOUND)
+
+
@router.post("/update_user_fullname")
async def update_user_fullname(request: Request, session=Depends(get_db)):
user = session.query(User).filter_by(id=1).first()
diff --git a/app/routers/user_exercise.py b/app/routers/user_exercise.py
new file mode 100644
index 00000000..d260b9a1
--- /dev/null
+++ b/app/routers/user_exercise.py
@@ -0,0 +1,51 @@
+from sqlalchemy.exc import SQLAlchemyError
+from sqlalchemy.orm import Session
+from datetime import datetime
+from app.database.models import Base, User, UserExercise
+
+
+def save(session: Session, instance: Base) -> bool:
+ """Commits an instance to the db.
+ source: app.database.models.Base"""
+
+ if issubclass(instance.__class__, Base):
+ session.add(instance)
+ session.commit()
+ return True
+ return False
+
+
+def create_user_exercise(session: Session, user: User) -> UserExercise:
+ """Create and save new user exercise"""
+ if not does_user_exercise_exist(session=session, user_id=user.id):
+ user_exercise = UserExercise(
+ user_id=user.id,
+ start_date=datetime.now()
+ )
+ save(session=session, instance=user_exercise)
+ else:
+ user_exercise = update_user_exercise(session=session, user=user)
+ return user_exercise
+
+
+def does_user_exercise_exist(session: Session, user_id: int) -> bool:
+ """Check if a user exercise for user id exists."""
+ return get_user_exercise(session=session, user_id=user_id)
+
+
+def get_user_exercise(session: Session, **param) -> list:
+ """Returns user exercise filter by param."""
+ try:
+ user_exercise = list(session.query(UserExercise).filter_by(**param))
+ except SQLAlchemyError:
+ return []
+ else:
+ return user_exercise
+
+
+def update_user_exercise(session: Session, user: User) -> UserExercise:
+ user_ex = session.query(UserExercise).filter_by(user_id=user.id).first()
+ # Update database
+ user_ex.start_date = datetime.now()
+ session.commit()
+ return user_ex
diff --git a/app/static/style.css b/app/static/style.css
index 170d9999..b92687d6 100644
--- a/app/static/style.css
+++ b/app/static/style.css
@@ -114,8 +114,13 @@ p {
}
.profile-modal-header {
- border: none;
- background-color: whitesmoke;
+ border: none;
+ background-color: whitesmoke;
+}
+
+.exercise {
+ font-family: 'Assistant', sans-serif;
+ text-align: center;
}
#on,
diff --git a/app/static/web_page/exercises/Exercise_1.htm b/app/static/web_page/exercises/Exercise_1.htm
new file mode 100644
index 00000000..2ae07224
--- /dev/null
+++ b/app/static/web_page/exercises/Exercise_1.htm
@@ -0,0 +1,1078 @@
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 1
+
+
1. Blanket push-ups
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Blanket push-ups
+
+
2. Reverse Snow Angels:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Reverse Snow Angels
+
+
3. Squat
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do
+it: Squat
+
+
4. Sit Ups
+
+
4.1. 3 sets
+
+
4.2. 15 repetitions
+
+
4.3. 45
+seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Sit Ups
+
+
+
+
+
+
+
+
+
+
+
+
Day - 10
+
+
+
+
+
+
+
+
+
Day
+- 11
+
+
1. Push
+Ups:
+
+
1.1. 3 sets
+
+
1.2. 20 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Push Ups
+
+
2. Lying
+Pull Downs:
+
+
2.1. 3 sets
+
+
2.2. 20 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Lying pull downs
+
+
3. Sit Ups
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Sit Ups
+
+
4.
+Diamond Push-Ups
+
+
4.1. 3 sets
+
+
4.2. 20 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Diamond Push-Ups
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 12
+
+
1. Chair
+Push Ups:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Chair Push Ups
+
+
2. Mountain Climber:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Mountain Climber
+
+
3. Twisting Side Plank
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Twisting Side Plank
+
+
4.
+Plank Hip Dips
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Plank Hip Dips
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 13
+
+
+
+
1. Squat:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Squat
+
+
2. Plank Side, In &
+Cross:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Plank Side, In & Cross
+
+
3. Sitting Twists
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Sitting Twists
+
+
4.
+Hip Abduction
+
+
4.1. 3 sets
+
+
4.2. 15 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Hip Abduction
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 14
+
+
+
+
1. T-Rotational:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: T-Rotational
+
+
2. Wall Sit:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Wall Sit
+
+
3. Opposite Arm Opposite Leg
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Opposite Arm Opposite Leg
+
+
4.
+Single Leg Chair Plank
+
+
4.1. 3 sets
+
+
4.2. 15 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Single Leg Chair Plank
+
+
+
+
+
+
+
+
+
+
+
+
![]()
Day
+- 15
+
+
+
+
+
+
+
+
+
Day
+- 16
+
+
+
+
1. Burpees
+Push Ups:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Burpees Push Ups
+
+
2. Step-up onto Chair:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Step-up onto Chair
+
+
3. Squat Jacks
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Squat Jacks
+
+
4.
+Ballerina Sit Up
+
+
4.1. 3 sets
+
+
4.2. 15 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Ballerina Sit Up
+
+
+
+
+
+
+
+
+
+
Day
+- 17
+
+
+
+
1. Single-Leg Hip
+Lift:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Single-Leg Hip Lift
+
+
2. Back Extensions:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Back Extensions
+
+
3. Leg Lifts
+
+
3.1. 3 sets
+
+
3.2.15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Leg Lifts
+
+
4.
+Elbow Plank with Extras
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank with Extras
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 18
+
+
+
+
+
1. Triceps
+Dip on Chair:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Triceps Dip on Chair
+
+
2. Lunge:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Lunge
+
+
3. Opposite Arm Opposite Leg
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Opposite Arm Opposite Leg
+
+
4.
+Elbow Plank
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 19
+
+
+
+
+
1. One-Leg
+Push-Ups:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: One-Leg Push-Ups
+
+
2. Lying Pull Downs:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Lying Pull Downs
+
+
3. Squat with Cross High Knee
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Squat with Cross High Knee
+
+
4. Up & Down Plank
+
+
4.1. 3 sets
+
+
4.2. 20 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Up & Down Plank
+
+
+
+
+
+
+
+
+
+
2.
+
+
+
+
+
Day
+- 2
+
+
+Dip On Chair
+
+
1. Triceps dip on chair:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Triceps Dip on Chair
+
+
2. Lunge:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Lunge
+
+
3. Opposite Arm Opposite Leg
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Opposite Arm Opposite Leg
+
+
4. Elbow Plank
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
+
+
Day - 20
+
+
+
+
+
+
+
+
+
Day
+- 21
+
+
+
+
+
1. Hip
+Lift:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Hip Lift
+
+
2. Plank Jump-Ins:
+
+
2.1. 2 sets
+
+
2.2. 20 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Plank Jump-Ins
+
+
3. Crossover Crunch
+
+
3.1. 2 sets
+
+
3.2. 20 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Crossover Crunch
+
+
4. Elbow Plank
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
2.
+
+
+
+
+
Day
+- 22
+
+
+
+
+
1. Push
+Ups Different Types:
+
+
1.1. 3 sets
+
+
1.2. 20 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Push Ups Different
+Types
+
+
2. Reverse Snow Angels:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Reverse Snow Angels
+
+
3. Calf Raise Squat
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Calf Raise Squat
+
+
4. Decline Push-Ups
+
+
4.1. 3 sets
+
+
4.2. 15
+repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Decline Push-Ups
+
+
+
+
+
+
+
+
+
+
2.
+
+
+
+
+
Day
+- 23
+
+
+
+
+
1. Reverse
+Crunch to Sit-Up:
+
+
1.1. 2 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Reverse Crunch to Sit-Up
+
+
2. Side Lying Triceps
+Extension:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Side Lying Triceps Extension
+
+
3. Wall Sit
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Wall Sit
+
+
4. Elbow Plank
+
+
4.1. 2 sets
+
+
4.2. Stay 50 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
2.
+
+
+
+
+
Day
+- 24
+
+
+
+
+
1. Push
+Ups with Rotation:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Push Ups with Rotation
+
+
2. Reverse Snow Angels:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Reverse Snow Angels
+
+
3. Wide Grip Push-Ups
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Wide Grip Push-Ups
+
+
4. Lunge
+
+
4.1. 3 sets
+
+
4.2. 20 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Lunge
+
+
+
+
+
+
+
+
+
+
2.
+
+
+
+
+
Day
+- 25
+
+
+
+
+
1.
+
+
+
+
+
Day
+- 26
+
+
+
+
+
1. Push
+Ups:
+
+
1.1. 3 sets
+
+
1.2. 20 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Push Ups
+
+
2. Lying
+Pull Downs:
+
+
2.1. 3 sets
+
+
2.2. 20 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Lying pull downs
+
+
3. Sit Ups
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Sit Ups
+
+
4. Diamond Push-Ups
+
+
4.1. 3 sets
+
+
4.2. 20 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Diamond Push-Ups
+
+
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 27
+
+
+
+
+
1. Chair
+Push Ups:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Chair Push Ups
+
+
2. Mountain Climber:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Mountain Climber
+
+
3. Twisting Side Plank
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Twisting Side Plank
+
+
4. Plank Hip Dips
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Plank Hip Dips
+
+
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 28
+
+
+
+
+
1. Squat:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Squat
+
+
2. Plank Side, In &
+Cross:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Plank Side, In & Cross
+
+
3. Sitting Twists
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Sitting Twists
+
+
4. Hip Abduction
+
+
4.1. 3 sets
+
+
4.2. 15 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Hip Abduction
+
+
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 29
+
+
+
+
+
1. Single-Leg Hip Lift:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Single-Leg Hip Lift
+
+
2. Back Extensions:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Back Extensions
+
+
3. Leg Lifts
+
+
3.1. 3 sets
+
+
3.2.15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Leg Lifts
+
+
4. Elbow Plank with Extras
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank with Extras
+
+
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 3
+
+
+
+
1. One-Leg
+Push-Ups:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: One-Leg Push-Ups
+
+
2. Lying Pull Downs:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Lying Pull Downs
+
+
3. Squat with Cross High Knee
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Squat with Cross High Knee
+
+
4. Up & Down Plank
+
+
4.1. 3 sets
+
+
4.2. 20
+repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Up & Down Plank
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 30
+
+
+
+
+
1.
+
+
+
+
+ |
+
+
+ |
+ |
+
+
+
+
+
+
+
+
Day
+- 4
+
+
+
1. Hip
+Lift:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Hip Lift
+
+
2. Plank Jump-Ins:
+
+
2.1. 2 sets
+
+
2.2. 20 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Plank Jump-Ins
+
+
3. Crossover Crunch
+
+
3.1. 2 sets
+
+
3.2. 20 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Crossover Crunch
+
+
4. Elbow Plank
+
+
4.1. 3 sets
+
+
4.2. Stay 40 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
+
+
Day - 5
+
+
+
+
Day
+- 6
+
+
+
+
1. Push
+Ups Different Types:
+
+
1.1. 3 sets
+
+
1.2. 20 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Push Ups Different
+Types
+
+
2. Reverse Snow Angels:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Reverse Snow Angels
+
+
3. Calf Raise
+Squat
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Calf Raise Squat
+
+
4.
+Decline Push-Ups
+
+
4.1. 3 sets
+
+
4.2. 15 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Decline Push-Ups
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 7
+
+
+
+
1. Reverse
+Crunch to Sit-Up:
+
+
1.1. 2 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Reverse Crunch to Sit-Up
+
+
2. Side Lying Triceps
+Extension:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Side Lying Triceps Extension
+
+
3. Wall Sit
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Wall Sit
+
+
4.
+Elbow Plank
+
+
4.1. 2 sets
+
+
4.2. Stay 50 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 8
+
+
+
+
1. Push
+Ups with Rotation:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Push Ups with Rotation
+
+
2. Reverse Snow Angels:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Reverse Snow Angels
+
+
3. Wide Grip Push-Ups
+
+
3.1. 3 sets
+
+
3.2. 15
+repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Wide Grip Push-Ups
+
+
4.
+Lunge
+
+
4.1. 3 sets
+
+
4.2. 20 repetitions
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Lunge
+
+
+
+
+
+
+
+
+
+
+
+
Day
+- 9
+
+
+
+
1. Sphinx
+& Plank:
+
+
1.1. 3 sets
+
+
1.2. 15 repetitions
+
+
1.3. 45 seconds rest between sets
+
+
1.4. Link to YouTube How to do it: Sphinx & Plank
+
+
2. Hamstring Curl on Chair:
+
+
2.1. 3 sets
+
+
2.2. 15 repetitions
+
+
2.3. 45 seconds rest between sets
+
+
2.4. Link to YouTube How to do it: Hamstring Curl on Chair
+
+
3. Cycling Cross Crunches
+
+
3.1. 3 sets
+
+
3.2. 15 repetitions
+
+
3.3. 45 seconds rest between sets
+
+
3.4. Link to YouTube How to do it: Cycling Cross Crunches
+
+
4.
+Elbow Plank
+
+
4.1. 2 sets
+
+
4.2. Stay 50 seconds each set
+
+
4.3. 45 seconds rest between sets
+
+
4.4. Link to YouTube How to do it: Elbow Plank
+
+
+
+
+
+
+
+
+
+
+
+
+
+
+ {% if user.is_active_exercise %}
+
+
+
+
+ {% endif %}
+
+
+