[{
  "keys": ["musclegeneral", "muscleupper", "musclelower"],
  "description": "<p>At a slow to moderate tempo, repeat each exercise {{reps}} times</p><p>Each exercise should feel like a {{difficulty}}/10 on the difficulty scale such that when you finish {{reps}} repetitions, you probably only have 2 more repetitions left in the tank</p><p>Rest for {{rest}} minute</p><p>Complete {{sets}} sets (or cycles) of the above so that you complete a total of {{totalreps}} repetitions of each exercise</p>",
  "notes":[
    "If you have an injury to a specific part of your body, any particular exercise can be skipped ",
    "If you would like to push yourself, complete a 3rd exercise set, so a total of 30 repetitions for each exercise"
  ],
  "reps": "10",
  "totalreps": "20",
  "sets": "2",
  "rest": "1",
  "totalrest": "2",
  "difficulty": "8"
},
  {
    "keys": ["strength", "strengthupper", "strengthlower"],
    "level": ["beginner", "intermediate"],
    "description": "<p>At a slow to moderate tempo, repeat each exercise {{reps}} times</p><p>Each exercise should feel like a {{difficulty}}/10 on the difficulty scale such that when you finish {{reps}} repetitions, you probably only have 4 more repetitions left in the tank</p><p>Rest for {{rest}} minutes</p><p>Complete {{sets}} sets (or cycles) of the above so that you complete a total of {{totalreps}} repetitions of each exercise<p/>",
    "notes": [
      "If you have an injury to a specific part of your body, any particular exercise can be skipped "
    ],
    "reps": "10",
    "totalreps": "30",
    "sets": "3",
    "rest": "2",
    "totalrest": "3",
    "difficulty": "6"
  },
  {
    "keys": ["strength", "strengthupper", "strengthlower"],
    "level": ["advanced"],
    "description": "<p>At a slow to moderate tempo, repeat each exercise {{reps}} times</p><p>Each exercise should feel like a {{difficulty}}/10 on the difficulty scale such that when you finish {{reps}} repetitions, you probably only have 1 more repetitions left in the tank</p><p>Rest for {{rest}} minutes</p><p>Complete {{sets}} sets (or cycles) of the above so that you complete a total of {{totalreps}} repetitions of each exercise</p>",
    "notes": [
      "If you have an injury to a specific part of your body, any particular exercise can be skipped ",
      "If you would like to push yourself, complete up to 6 sets per exercise (which would be a total of 30 repetitions)"
    ],
    "reps": "5",
    "totalreps": "20",
    "sets": "4",
    "rest": "2",
    "totalrest": "3",
    "difficulty": "9"
  },
  {
    "keys": ["powerbeginner", "poweradvanced"],
    "description": "<p>At a fast tempo, repeat each exercise {{reps}} times</p><p>Each exercise should feel like a {{difficulty}}/10 on the difficulty scale such that when you finish {{reps}} repetitions, you probably only have 1 more repeitions left in the tank</p><p> Rest for {{rest}} minute<p/><p>Complete {{sets}} sets (or cycles) of the above so that you complete a total of {{totalreps}} repetitions of each exercise<p/><p>Rest {{totalrest}} minutes and then complete the above for the next exercise on the list</p>",
    "notes": [
      "If you have an injury to a specific part of your body, any particular exercise can be skipped",
      "If you would like to push yourself, complete a 3rd set per exercise (which would be a total of 15 repetitions)"
    ],
    "reps": "5",
    "totalreps": "10",
    "sets": "2",
    "rest": "1",
    "totalrest": "1",
    "difficulty": "8"
  },
  {
    "keys": ["fitnesslight"],
    "description": "<p>Complete 30-35 minutes of low intensity exercise from the list below.</p><p>You can mix and match exercises to make up a total of 30 minutes</p><p>Your extertion levels should be fairly light</p>",
    "time": "30-35",
    "intensity": "Low"
  },
  {
    "keys": ["fitnessmoderate"],
    "description": "<p>Complete 30-35 minutes of moderate intensity exercise from the list below</p><p>You can mix and match exercises to make up a total of 30 minutes</p><p>Your extertion levels should be fairly hard where you can carry a conversation, but can't sing</p>",
    "time": "30-35",
    "intensity": "Moderate"
  },
  {
    "keys": ["fitnesshard"],
    "description": "<p>Complete 30-35 minutes of high intensity exercise from the list below</p><p>You can mix and match exercises to make up a total of 30 minutes</p><p>Your extertion levels should be very hard where your breathing is rapid and you can't carry on a conversation or sing</p>",
    "time": "30-35",
    "intensity": "High"
  },
  {
    "keys": ["recovery"],
    "description": "<p>On your recovery day, we suggest you complete foam rolling on any sore or tight muscle groups</p><p>Complete 60 seconds of rolling on a particular muscle group, rest for 30 seconds and then repeat muscle group again (total 2 minutes for each muscle group), then move to the next muscle group</p><p>Place as much of your body mass on the foam roller (within pain limits)</p><p>Roll the length of the muscle 3-4 times within each 1 minute session</p>"
  },
  {
    "keys": ["rest"],
    "description": "<p>It's your rest day! Enjoy your day off exercise. Take it easy - you deserve it!</p>"
  }
]