{"program_templates":{"has_more":true,"programs":[{"id":10,"name":"Art of Exercise: Free Level I","description":"This is a quick introductory program that showcases some of the best casual workouts Skimble's Workout Trainer application has to offer. Embrace the art of exercise and live a more active lifestyle!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.artofexercisecasual","num_days":7,"average_workouts_per_week":4,"total_use_count":168134,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":2405,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":123,"day_offset":0,"workout_overview":{"id":315545,"web_url_param":"315545-art-of-exercise-freebie-a","title":"Art of Exercise Freebie A","total_seconds":530,"difficulty_id":1,"likes_count":16326,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3980/skimble-workout-trainer-exercise-skip-in-place-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3980/skimble-workout-trainer-exercise-skip-in-place-1_full.jpg","pro_workout":false,"published":true,"visibility":4091,"updated_at":"2026-05-17T01:00:22Z","created_at":"2012-01-31T22:58:26Z","required_equipment":"No Equipment","workout_targets":"Full Body"}},{"id":124,"day_offset":2,"workout_overview":{"id":315600,"web_url_param":"315600-art-of-exercise-freebie-b","title":"Art of Exercise Freebie B","total_seconds":540,"difficulty_id":1,"likes_count":1970,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4012/skimble-workout-trainer-exercise-back-front-hops-in-place-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4012/skimble-workout-trainer-exercise-back-front-hops-in-place-2_full.jpg","pro_workout":false,"published":true,"visibility":0,"updated_at":"2023-08-31T01:34:30Z","created_at":"2012-02-01T00:27:59Z","required_equipment":"Chair","workout_targets":"Legs"}},{"id":125,"day_offset":4,"workout_overview":{"id":315610,"web_url_param":"315610-art-of-exercise-freebie-c","title":"Art of Exercise Freebie C","total_seconds":420,"difficulty_id":1,"likes_count":1351,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3191/skimble-workout-trainer-exercise-small-arm-circles-2_full.jpg","pro_workout":false,"published":true,"visibility":0,"updated_at":"2023-08-31T01:34:30Z","created_at":"2012-02-01T00:37:32Z","required_equipment":"No Equipment","workout_targets":"Shoulders, Legs"}},{"id":126,"day_offset":6,"workout_overview":{"id":316043,"web_url_param":"316043-art-of-exercise-freebie-d","title":"Art of Exercise Freebie D","total_seconds":510,"difficulty_id":1,"likes_count":1112,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg","pro_workout":false,"published":true,"visibility":0,"updated_at":"2023-08-31T01:34:30Z","created_at":"2012-02-01T18:35:59Z","required_equipment":"Exercise Mat","workout_targets":"Back"}}],"program_template_goals":[{"id":645,"program_goal":{"id":24,"target_areas":"Full Body","name":"Darmowe","web_url_param":"24-darmowe","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/free.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/free.jpg"}},{"id":753,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":1008,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/56060/skimble-workout-trainer-program-art-of-exercise-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/56060/skimble-workout-trainer-program-art-of-exercise-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55320/artofexercise1_4600x2588_thumb.jpg","equipment":"Chair, Exercise Mat","created_at":"2012-02-08T01:13:11Z","web_url_param":"10-art-of-exercise-free-level-i","bundle_id":0,"start_day_of_week":1},{"id":7,"name":"Lose It. Tone It!","description":"Muscles are like a game of lost and found. Lose the weight and you'll find your muscle! So, while you are losing the weight and muscles are reappearing, this program will also help tone those muscles into a nice healthy looking shape. Perform as many reps as possible within the time given for the workouts on each day. Also, while going through the program, keep in mind that on your days that Skimble will not be at your side you should keep moving. Try not to have a single day where you've sat for more than 75% of the day. Remember, being \"healthy\" is a lifestyle not an end point, so incorporating activity into your daily routine will help keep creeping pounds at bay.","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.toneup","num_days":25,"average_workouts_per_week":4,"total_use_count":27226,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":558,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":78,"day_offset":0,"workout_overview":{"id":135081,"web_url_param":"135081-smooth-move","title":"Smooth Move!","total_seconds":1380,"difficulty_id":1,"likes_count":4330,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/482258/skimble-workout-trainer-free-wow-right-side-plank_avatar_square_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/482258/skimble-workout-trainer-free-wow-right-side-plank_avatar_square_full.jpg","pro_workout":false,"published":true,"visibility":2911,"updated_at":"2026-05-17T01:00:18Z","created_at":"2011-08-24T23:36:04Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Lower Body"}},{"id":79,"day_offset":1,"workout_overview":{"id":8,"web_url_param":"8-running-for-beginners","title":"Running for Beginners","total_seconds":1800,"difficulty_id":1,"likes_count":17956,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4979/skimble-workout-trainer-exercse-march-in-place-1_full.jpg","pro_workout":false,"published":true,"visibility":4201,"updated_at":"2026-05-17T01:00:22Z","created_at":"2010-07-07T04:09:38Z","required_equipment":"No Equipment","workout_targets":"Lower Body, Cardio"}},{"id":80,"day_offset":2,"workout_overview":{"id":104964,"web_url_param":"104964-hurry-up-and-wait","title":"Hurry Up and Wait","total_seconds":1080,"difficulty_id":2,"likes_count":6367,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2704/skimble-workout-trainer-exercise-wall-sit-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2704/skimble-workout-trainer-exercise-wall-sit-1_full.jpg","pro_workout":false,"published":true,"visibility":8142,"updated_at":"2026-05-31T01:00:39Z","created_at":"2011-07-13T19:16:49Z","required_equipment":"Wall","workout_targets":"Lower Body"}},{"id":81,"day_offset":5,"workout_overview":{"id":118621,"web_url_param":"118621-beat-the-heat-at-home","title":"Beat-the-Heat At Home","total_seconds":1020,"difficulty_id":2,"likes_count":13099,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2401/skimble-workout-trainer-exercise-cross-body-crunch-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2401/skimble-workout-trainer-exercise-cross-body-crunch-2_full.jpg","pro_workout":false,"published":true,"visibility":8152,"updated_at":"2026-05-31T01:00:39Z","created_at":"2011-07-21T23:53:46Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":82,"day_offset":7,"workout_overview":{"id":69516,"web_url_param":"69516-sexy-legs-for-girls-boys","title":"Sexy Legs for Girls & Boys","total_seconds":1800,"difficulty_id":1,"likes_count":21218,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2713/skimble-workout-trainer-exercise-lunge-with-leg-lifts-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2713/skimble-workout-trainer-exercise-lunge-with-leg-lifts-2_full.jpg","pro_workout":false,"published":true,"visibility":4031,"updated_at":"2026-05-17T01:00:22Z","created_at":"2011-08-04T06:47:52Z","required_equipment":"Wall","workout_targets":"Lower Body"}},{"id":83,"day_offset":9,"workout_overview":{"id":7,"web_url_param":"7-run-this-town","title":"Run This Town","total_seconds":1800,"difficulty_id":2,"likes_count":349,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/1753/skimble-running-run-forward_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/1753/skimble-running-run-forward_full.jpg","pro_workout":true,"published":true,"visibility":0,"updated_at":"2025-02-06T17:44:17Z","created_at":"2010-07-07T18:34:48Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":84,"day_offset":11,"workout_overview":{"id":85680,"web_url_param":"85680-the-cobb-cardio-obliques-butt-baby","title":"The COBB: Cardio, Obliques & Butt, Baby.","total_seconds":1080,"difficulty_id":2,"likes_count":21302,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2563/skimble-workout-trainer-exercise-russian-twists-1_full.jpg","pro_workout":false,"published":true,"visibility":8132,"updated_at":"2026-05-31T01:00:39Z","created_at":"2011-06-28T21:44:34Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":85,"day_offset":12,"workout_overview":{"id":41998,"web_url_param":"41998-ready-for-running","title":"Ready for Running!","total_seconds":660,"difficulty_id":2,"likes_count":808,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2746/skimble-workout-trainer-exercise-jog-on-the-spot-2_full.jpg","pro_workout":true,"published":true,"visibility":7862,"updated_at":"2026-05-31T01:00:38Z","created_at":"2011-05-19T22:07:59Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":86,"day_offset":14,"workout_overview":{"id":114699,"web_url_param":"114699-dont-let-go","title":"Don't Let Go!","total_seconds":1200,"difficulty_id":2,"likes_count":2944,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3106/skimble-workout-trainer-exercise-dumbbell-sumo-squats-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3106/skimble-workout-trainer-exercise-dumbbell-sumo-squats-3_full.jpg","pro_workout":false,"published":true,"visibility":8322,"updated_at":"2026-05-31T01:00:39Z","created_at":"2011-08-11T20:38:58Z","required_equipment":"Dumbbells, Box / Step, Exercise Mat","workout_targets":"Full Body"}},{"id":87,"day_offset":15,"workout_overview":{"id":67456,"web_url_param":"67456-killer-bod-brah","title":"Killer Bod, Brah!","total_seconds":960,"difficulty_id":2,"likes_count":11734,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_full.jpg","pro_workout":false,"published":true,"visibility":8302,"updated_at":"2026-05-31T01:00:39Z","created_at":"2011-06-15T14:46:49Z","required_equipment":"No Equipment","workout_targets":"Core"}},{"id":88,"day_offset":18,"workout_overview":{"id":44906,"web_url_param":"44906-cardio-core-physical","title":"Cardio & Core Physical","total_seconds":900,"difficulty_id":2,"likes_count":13473,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/492541/skimble-workout-trainer-free-wow-front-back-jacks_avatar_square_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/492541/skimble-workout-trainer-free-wow-front-back-jacks_avatar_square_full.jpg","pro_workout":false,"published":true,"visibility":5452,"updated_at":"2026-05-31T01:00:26Z","created_at":"2011-05-23T18:15:01Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":89,"day_offset":20,"workout_overview":{"id":39627,"web_url_param":"39627-terrifically-toned","title":"Terrifically Toned","total_seconds":720,"difficulty_id":2,"likes_count":13169,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/1747/skimble-jumping-jacks-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/1747/skimble-jumping-jacks-1_full.jpg","pro_workout":false,"published":true,"visibility":8292,"updated_at":"2026-05-31T01:00:39Z","created_at":"2011-05-17T04:43:53Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":90,"day_offset":21,"workout_overview":{"id":65,"web_url_param":"65-hiit-me-with-a-carbo-burn","title":"HIIT Me With A Carbo Burn","total_seconds":420,"difficulty_id":2,"likes_count":7342,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/1753/skimble-running-run-forward_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/1753/skimble-running-run-forward_full.jpg","pro_workout":false,"published":true,"visibility":8372,"updated_at":"2026-05-31T01:00:39Z","created_at":"2010-08-20T04:10:07Z","required_equipment":"No Equipment","workout_targets":""}},{"id":91,"day_offset":23,"workout_overview":{"id":41777,"web_url_param":"41777-half-half---lower","title":"Half & Half - Lower","total_seconds":1800,"difficulty_id":1,"likes_count":790,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2869/skimble-workout-trainer-exercise-squat-jacks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2869/skimble-workout-trainer-exercise-squat-jacks-3_full.jpg","pro_workout":true,"published":true,"visibility":3991,"updated_at":"2026-05-17T01:00:21Z","created_at":"2012-01-16T17:58:43Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":92,"day_offset":24,"workout_overview":{"id":41835,"web_url_param":"41835-half-half---upper","title":"Half & Half - Upper","total_seconds":1320,"difficulty_id":2,"likes_count":738,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3247/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3247/skimble-workout-trainer-exercise-elbows-to-hands-plank-3_full.jpg","pro_workout":true,"published":true,"visibility":7892,"updated_at":"2026-05-31T01:00:38Z","created_at":"2012-11-20T17:54:56Z","required_equipment":"Dumbbells","workout_targets":"Core, Arms"}}],"program_template_goals":[{"id":23,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":1007,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":1132,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55714/skimble-workout-trainer-program-square-lose-it-tone-it_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55714/skimble-workout-trainer-program-square-lose-it-tone-it_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55438/loseittoneit_4600x2588_thumb.jpg","equipment":"Exercise Mat, Dumbbells, Wall, Box or Step","created_at":"2011-12-31T06:18:37Z","web_url_param":"7-lose-it-tone-it","bundle_id":0,"start_day_of_week":1},{"id":14,"name":"10 Min Body Method 1","description":"Welcome to Body Method: A solid 10 minute workout for those on a time budget. The series includes a 7-day-a-week schedule that will target the entire body. Be sure to warm up and cool down before and after each workout.  Get set with Body Method - Level 1!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.tenminbodycasualtwo","num_days":7,"average_workouts_per_week":7,"total_use_count":13625,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":294,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":142,"day_offset":0,"start_minute_in_day":0,"workout_overview":{"id":332575,"web_url_param":"332575-body-method-l1-a","title":"Body Method L1 A","total_seconds":600,"difficulty_id":1,"likes_count":359,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3881/skimble-workout-trainer-exercise-right-elbow-plank_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3881/skimble-workout-trainer-exercise-right-elbow-plank_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:35Z","created_at":"2012-03-12T16:28:06Z","required_equipment":"No Equipment","workout_targets":"Glutes, Core"}},{"id":143,"day_offset":1,"start_minute_in_day":0,"workout_overview":{"id":332579,"web_url_param":"332579-body-method-l1-b","title":"Body Method L1 B","total_seconds":600,"difficulty_id":1,"likes_count":123,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4446/skimble-workout-trainer-exercise-upper-back-shuffles-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4446/skimble-workout-trainer-exercise-upper-back-shuffles-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:33Z","created_at":"2012-03-12T16:34:23Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":144,"day_offset":2,"start_minute_in_day":0,"workout_overview":{"id":332588,"web_url_param":"332588-body-method-l1-c","title":"Body Method L1 C","total_seconds":600,"difficulty_id":1,"likes_count":100,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3062/skimble-workout-trainer-exercise-dumbbell-squats-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:35Z","created_at":"2012-03-12T16:43:16Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":145,"day_offset":3,"start_minute_in_day":0,"workout_overview":{"id":332590,"web_url_param":"332590-body-method-l1-d","title":"Body Method L1 D","total_seconds":600,"difficulty_id":1,"likes_count":85,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4142/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4142/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:36Z","created_at":"2012-03-12T16:47:47Z","required_equipment":"No Equipment","workout_targets":"Shoulders, Core"}},{"id":146,"day_offset":4,"start_minute_in_day":0,"workout_overview":{"id":332593,"web_url_param":"332593-body-method-l1-e","title":"Body Method L1 E","total_seconds":600,"difficulty_id":1,"likes_count":56,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32355/skimble-workout-trainer-exercise-reverse-lunges-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32355/skimble-workout-trainer-exercise-reverse-lunges-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:36Z","created_at":"2012-03-12T16:54:12Z","required_equipment":"Box / Step","workout_targets":"Lower Body"}},{"id":147,"day_offset":5,"start_minute_in_day":0,"workout_overview":{"id":332594,"web_url_param":"332594-body-method-l1-f","title":"Body Method L1 F","total_seconds":600,"difficulty_id":1,"likes_count":57,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:36Z","created_at":"2012-03-12T17:00:49Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":326,"day_offset":6,"start_minute_in_day":0,"workout_overview":{"id":444787,"web_url_param":"444787-body-method-l1-g","title":"Body Method L1 G","total_seconds":600,"difficulty_id":1,"likes_count":17,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12086/skimble-workout-trainer-exercise-lunge-side-with-tilt-rotations-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12086/skimble-workout-trainer-exercise-lunge-side-with-tilt-rotations-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:19Z","created_at":"2013-01-01T05:18:49Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}}],"program_template_goals":[{"id":50,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":51,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":1103,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":1105,"program_goal":{"id":20,"target_areas":"Full Body","name":"Styl studia","web_url_param":"20-styl-studia","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/studio-style.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/studio-style.jpg"}},{"id":1107,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55831/skimble-workout-trainer-program-square-10min-body-method-1-v2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55831/skimble-workout-trainer-program-square-10min-body-method-1-v2_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55304/10minutebodymethod1d_blue_4600x2588_thumb.jpg","equipment":"Dumbbells, Box or Step, Exercise Mat","created_at":"2012-05-14T18:48:35Z","web_url_param":"14-10-min-body-method-1","bundle_id":0,"start_day_of_week":1},{"id":57,"name":"Weight Loss 1","description":"It all starts here: the basics, the foundation, the trunk of the tree. This program will have you laughing, crying, sweating and make you feel like you've accomplished something with all the hard work. Expect to see an emphasis on core strength and lots of movements to get your heart rate up. You'll need a set of dumbbells for some of the strength building workouts. We're excited for you to experience results! Keep your eye on the prize and have fun!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.weightlosscasual","num_days":28,"average_workouts_per_week":4,"total_use_count":13283,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":312,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":585,"day_offset":0,"workout_overview":{"id":452877,"web_url_param":"452877-off-to-a-good-start","title":"Off to a Good Start","total_seconds":1705,"difficulty_id":1,"likes_count":304,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4577/skimble-workout-trainer-exercise-good-morning-sunshines-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4577/skimble-workout-trainer-exercise-good-morning-sunshines-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:26Z","created_at":"2013-01-12T05:36:01Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":711,"day_offset":2,"workout_overview":{"id":452895,"web_url_param":"452895-core-reform","title":"Core Reform","total_seconds":930,"difficulty_id":1,"likes_count":124,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/60418/skimble-workout-trainer-basketball-shots-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/60418/skimble-workout-trainer-basketball-shots-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:27Z","created_at":"2013-01-12T06:10:34Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":712,"day_offset":3,"workout_overview":{"id":452902,"web_url_param":"452902-bells-and-muscles","title":"Bells and Muscles","total_seconds":1180,"difficulty_id":1,"likes_count":116,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6359/skimble-workout-trainer-exercise-dumbbell-lunge-hammer-curl-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6359/skimble-workout-trainer-exercise-dumbbell-lunge-hammer-curl-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:27Z","created_at":"2013-01-12T06:39:14Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Legs"}},{"id":713,"day_offset":5,"workout_overview":{"id":452938,"web_url_param":"452938-pilates-fusion","title":"Pilates Fusion","total_seconds":940,"difficulty_id":1,"likes_count":107,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/10766/skimble-workout-trainer-exercise-left-leg-crescent-split-lunges-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/10766/skimble-workout-trainer-exercise-left-leg-crescent-split-lunges-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:27Z","created_at":"2013-01-12T08:35:58Z","required_equipment":"Exercise Mat","workout_targets":"Pilates, Legs, Glutes"}},{"id":714,"day_offset":7,"workout_overview":{"id":453592,"web_url_param":"453592-sweaty-beast","title":"Sweaty Beast","total_seconds":840,"difficulty_id":1,"likes_count":91,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:10Z","created_at":"2013-01-13T02:51:48Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":715,"day_offset":9,"workout_overview":{"id":454067,"web_url_param":"454067-leg-blaster","title":"Leg Blaster","total_seconds":1110,"difficulty_id":1,"likes_count":66,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36476/skimble-workout-trainer-exercise-wall-sit-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:28Z","created_at":"2013-01-13T17:18:54Z","required_equipment":"Wall","workout_targets":"Full Body"}},{"id":716,"day_offset":10,"workout_overview":{"id":454139,"web_url_param":"454139-spacial-awareness","title":"Spacial Awareness","total_seconds":1290,"difficulty_id":1,"likes_count":53,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:10Z","created_at":"2013-01-13T18:41:30Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":717,"day_offset":13,"workout_overview":{"id":454170,"web_url_param":"454170-arm-blaster","title":"Arm Blaster","total_seconds":1540,"difficulty_id":1,"likes_count":66,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:29Z","created_at":"2013-01-13T19:34:52Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders, Core"}},{"id":718,"day_offset":14,"workout_overview":{"id":458586,"web_url_param":"458586-dynamic-abs","title":"Dynamic Abs","total_seconds":870,"difficulty_id":1,"likes_count":69,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/8071/skimble-workout-trainer-exercise-sumo-obliques-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/8071/skimble-workout-trainer-exercise-sumo-obliques-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:30Z","created_at":"2013-01-19T03:54:52Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":719,"day_offset":16,"workout_overview":{"id":458579,"web_url_param":"458579-ultimate-fighter","title":"Ultimate Fighter","total_seconds":810,"difficulty_id":1,"likes_count":92,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/49756/skimble-workout-trainer-exercise-right-side-kicks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/49756/skimble-workout-trainer-exercise-right-side-kicks-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:11Z","created_at":"2013-01-19T03:43:36Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":720,"day_offset":18,"workout_overview":{"id":458592,"web_url_param":"458592-pumping-iron","title":"Pumping Iron","total_seconds":2130,"difficulty_id":1,"likes_count":80,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5744/skimble-workout-trainer-exercise-dumbbell-push-press-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:30Z","created_at":"2013-01-19T04:06:34Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":721,"day_offset":20,"workout_overview":{"id":458602,"web_url_param":"458602-armed-and-ready","title":"Armed and Ready","total_seconds":1140,"difficulty_id":1,"likes_count":51,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4595/skimble-workout-trainer-exercise-wall-pushups-with-leg-lifts-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4595/skimble-workout-trainer-exercise-wall-pushups-with-leg-lifts-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:30Z","created_at":"2013-01-19T04:17:33Z","required_equipment":"Wall","workout_targets":"Arms, Chest"}},{"id":722,"day_offset":21,"workout_overview":{"id":458612,"web_url_param":"458612-take-it-outside","title":"Take It Outside","total_seconds":1140,"difficulty_id":2,"likes_count":37,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/29882/skimble-workout-trainer-exercise-monkey-walks-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/29882/skimble-workout-trainer-exercise-monkey-walks-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:11Z","created_at":"2013-01-19T04:36:00Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":723,"day_offset":23,"workout_overview":{"id":727837,"web_url_param":"727837-repeat-performance","title":"Repeat Performance","total_seconds":1705,"difficulty_id":1,"likes_count":53,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5011/skimble-workout-trainer-exercise-torso-twists-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:11Z","created_at":"2015-02-16T12:15:01Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":724,"day_offset":24,"workout_overview":{"id":458650,"web_url_param":"458650-body-burn-out","title":"Body Burn Out","total_seconds":1035,"difficulty_id":1,"likes_count":43,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:31Z","created_at":"2013-01-19T05:52:11Z","required_equipment":"Dumbbells, Barbell","workout_targets":"Full Body"}},{"id":725,"day_offset":25,"workout_overview":{"id":458657,"web_url_param":"458657-ab-solutely-strong","title":"Ab-solutely Strong","total_seconds":570,"difficulty_id":1,"likes_count":45,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/57671/skimble-workout-trainer-exercise-yoga-elbow-to-knee-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/57671/skimble-workout-trainer-exercise-yoga-elbow-to-knee-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:32Z","created_at":"2013-01-19T06:18:48Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":726,"day_offset":27,"workout_overview":{"id":458666,"web_url_param":"458666-graduation-workout","title":"Graduation Workout","total_seconds":1530,"difficulty_id":2,"likes_count":9,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5707/skimble-workout-trainer-exercise-front-and-back-lunges-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5707/skimble-workout-trainer-exercise-front-and-back-lunges-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:32Z","created_at":"2013-01-19T06:42:05Z","required_equipment":"No Equipment","workout_targets":"Legs"}}],"program_template_goals":[{"id":182,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":1039,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":1040,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":1041,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/60531/skimble-workout-trainer-program-weightloss-1-square_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/60531/skimble-workout-trainer-program-weightloss-1-square_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/60539/skimble-workout-trainer-program-weightloss-1_thumb.jpg","equipment":"Exercise Mat, Dumbbells, Wall, Barbell","created_at":"2015-01-27T00:58:31Z","web_url_param":"57-weight-loss-1","bundle_id":0,"start_day_of_week":1},{"id":255,"name":"Freedom FIT I","description":"Get hard to the core with this free program series: Freedom Fit. This 3-part training program is great for losing those unwanted pounds and toning muscle in all the right places. Freedom Fit I starts off at a casual difficulty level and is perfect for beginners or anyone looking for a transition in their workout routine. It's a short two-week program and only takes about 10 minutes per workout. You'll be covering your entire body by targeting different muscle groups in each session; glutes, legs, core and arms. Stayed tuned for parts II and III as you progress to higher levels of intensity. No equipment needed for this one, so let's get started!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.freedomfitcasualfree","num_days":11,"average_workouts_per_week":3,"total_use_count":14460,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":296,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":2685,"day_offset":0,"workout_overview":{"id":886884,"web_url_param":"886884-freedom-fit-i-legs","title":"Freedom FIT I Legs","total_seconds":600,"difficulty_id":1,"likes_count":141,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:52:04Z","created_at":"2016-09-11T15:51:33Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2686,"day_offset":2,"workout_overview":{"id":886887,"web_url_param":"886887-freedom-fit-i-arms","title":"Freedom FIT I Arms","total_seconds":630,"difficulty_id":1,"likes_count":69,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/18695/skimble-workout-trainer-exercise-forearm-dolphin-push-ups-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/18695/skimble-workout-trainer-exercise-forearm-dolphin-push-ups-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:16:00Z","created_at":"2016-09-11T15:56:38Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Arms, Shoulders"}},{"id":2687,"day_offset":4,"workout_overview":{"id":886888,"web_url_param":"886888-freedom-fit-i-core","title":"Freedom FIT I Core","total_seconds":600,"difficulty_id":1,"likes_count":73,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2440/skimble-workout-trainer-exercise-flutter-kicks-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-09-23T23:59:38Z","created_at":"2016-09-11T15:59:27Z","required_equipment":"No Equipment","workout_targets":"Core"}},{"id":2688,"day_offset":6,"workout_overview":{"id":886889,"web_url_param":"886889-freedom-fit-i-glutes","title":"Freedom FIT I Glutes","total_seconds":600,"difficulty_id":1,"likes_count":56,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/46764/skimble-workout-trainer-exercise-right-low-kick-backs-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/46764/skimble-workout-trainer-exercise-right-low-kick-backs-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:16:00Z","created_at":"2016-09-11T16:00:33Z","required_equipment":"Exercise Mat","workout_targets":"Glutes"}},{"id":2689,"day_offset":8,"workout_overview":{"id":886893,"web_url_param":"886893-freedom-fit-i-full-body","title":"Freedom FIT I Full Body","total_seconds":600,"difficulty_id":1,"likes_count":41,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32261/skimble-workout-trainer-exercise-right-side-bends-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32261/skimble-workout-trainer-exercise-right-side-bends-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-09-24T00:02:25Z","created_at":"2016-09-11T16:06:24Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":2690,"day_offset":10,"workout_overview":{"id":886897,"web_url_param":"886897-freedom-fit-i-yoga","title":"Freedom FIT I Yoga","total_seconds":600,"difficulty_id":1,"likes_count":10,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/70236/skimble-workout-trainer-exercise-left-lunge_279a0119-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/70236/skimble-workout-trainer-exercise-left-lunge_279a0119-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:16:00Z","created_at":"2016-09-11T16:08:04Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Lower Body"}}],"program_template_goals":[{"id":1009,"program_goal":{"id":24,"target_areas":"Full Body","name":"Darmowe","web_url_param":"24-darmowe","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/free.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/free.jpg"}},{"id":1010,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":1011,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":1023,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":1993,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/518476/skimble-workout-trainer-program-square-freedom-fit-casual_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/518476/skimble-workout-trainer-program-square-freedom-fit-casual_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/518480/skimble-workout-trainer-program-freedom-fit-casual_thumb.jpg","equipment":"Exercise Mat, Wall","created_at":"2016-09-21T23:47:01Z","web_url_param":"255-freedom-fit-i","bundle_id":0,"start_day_of_week":1},{"id":27,"name":"Abdominal Foundation I","description":"This quick and casual program aims at getting those abdominal muscles moving to a fitter beat.  We'll get you started towards reducing that waistline, and by Level 3 of the series you'll be whistling a slimmer tune!  Just remember that if you're trying to tone up, you should pair this program with a healthy diet... we need to trim the fat to see those ab muscles!  At the end of the program, you'll be able to test your new core with a little balancing test.  Good luck, and have fun!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.abscasualtwo","num_days":21,"average_workouts_per_week":3,"total_use_count":12350,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":320,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":206,"day_offset":0,"workout_overview":{"id":316827,"web_url_param":"316827-abs-foundation-a","title":"Abs Foundation A","total_seconds":540,"difficulty_id":1,"likes_count":353,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4906/skimble-workout-trainer-exercse-side-bends-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4906/skimble-workout-trainer-exercse-side-bends-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-02-02T21:31:52Z","required_equipment":"Exercise Mat, Chair","workout_targets":"Core, Back"}},{"id":207,"day_offset":2,"workout_overview":{"id":316839,"web_url_param":"316839-abs-foundation-b","title":"Abs Foundation B","total_seconds":540,"difficulty_id":1,"likes_count":219,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-02-02T21:43:20Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":208,"day_offset":4,"workout_overview":{"id":316847,"web_url_param":"316847-abs-foundation-c","title":"Abs Foundation C","total_seconds":1060,"difficulty_id":1,"likes_count":191,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4069/skimble-workout-trainer-exercise-elbow-knee-bird-dog-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4069/skimble-workout-trainer-exercise-elbow-knee-bird-dog-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-11-28T18:09:43Z","required_equipment":"Chair","workout_targets":"Core"}},{"id":209,"day_offset":7,"workout_overview":{"id":316855,"web_url_param":"316855-abs-foundation-d","title":"Abs Foundation D","total_seconds":555,"difficulty_id":1,"likes_count":114,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5078/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5078/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-02-02T22:01:37Z","required_equipment":"Exercise Mat, Chair","workout_targets":"Core"}},{"id":210,"day_offset":10,"workout_overview":{"id":316860,"web_url_param":"316860-abs-foundation-e","title":"Abs Foundation E","total_seconds":900,"difficulty_id":1,"likes_count":79,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2758/skimble-workout-trainer-exercise-right-leg-balance-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2758/skimble-workout-trainer-exercise-right-leg-balance-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-02-02T22:07:53Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":223,"day_offset":12,"workout_overview":{"id":444335,"web_url_param":"444335-abs-foundation-f","title":"Abs Foundation F","total_seconds":1500,"difficulty_id":1,"likes_count":80,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32689/skimble-workout-trainer-exercise-bear-crawls-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32689/skimble-workout-trainer-exercise-bear-crawls-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:06Z","created_at":"2012-12-31T01:30:23Z","required_equipment":"No Equipment","workout_targets":"Core, Arms"}},{"id":224,"day_offset":14,"workout_overview":{"id":316847,"web_url_param":"316847-abs-foundation-c","title":"Abs Foundation C","total_seconds":1060,"difficulty_id":1,"likes_count":191,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4069/skimble-workout-trainer-exercise-elbow-knee-bird-dog-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4069/skimble-workout-trainer-exercise-elbow-knee-bird-dog-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-11-28T18:09:43Z","required_equipment":"Chair","workout_targets":"Core"}},{"id":225,"day_offset":16,"workout_overview":{"id":444347,"web_url_param":"444347-abs-foundation-g","title":"Abs Foundation G","total_seconds":1170,"difficulty_id":1,"likes_count":87,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6377/skimble-workout-trainer-exercise-lying-right-leg-kicks-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6377/skimble-workout-trainer-exercise-lying-right-leg-kicks-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:18Z","created_at":"2012-12-31T01:56:11Z","required_equipment":"Exercise Mat","workout_targets":"Core, Glutes"}},{"id":324,"day_offset":18,"workout_overview":{"id":316839,"web_url_param":"316839-abs-foundation-b","title":"Abs Foundation B","total_seconds":540,"difficulty_id":1,"likes_count":219,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:31Z","created_at":"2012-02-02T21:43:20Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":325,"day_offset":20,"workout_overview":{"id":444353,"web_url_param":"444353-abs-foundation-h","title":"Abs Foundation H","total_seconds":840,"difficulty_id":1,"likes_count":15,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2950/skimble-workout-trainer-exercise-overhead-crunches-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2950/skimble-workout-trainer-exercise-overhead-crunches-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:06Z","created_at":"2012-12-31T02:19:07Z","required_equipment":"Exercise Mat","workout_targets":"Core, Back"}}],"program_template_goals":[{"id":92,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}},{"id":754,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":1080,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55875/skimble-workout-trainer-program-abdominal-foundation-1-v2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55875/skimble-workout-trainer-program-abdominal-foundation-1-v2_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55308/abfoundation1_4600x2588_thumb.jpg","equipment":"Exercise Mat, Chair","created_at":"2012-05-17T20:51:35Z","web_url_param":"27-abdominal-foundation-i","bundle_id":0,"start_day_of_week":1},{"id":8,"name":"Off the Couch Blast","description":"Hey ladies, gents, and couch potatoes in particular! Welcome to your new training program— designed to get your glutes off the couch and into motion like never before. Don’t worry, this two-week full-body program is perfect for beginners (or soon-to-be exercisers!). Every workout targets all major muscle groups, making it easy to build strength and confidence. There’s no better time than now to start and experience the life-changing benefits of the Off the Couch Blast program.","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.offthecouch","num_days":14,"average_workouts_per_week":5,"total_use_count":10120,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":236,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":93,"day_offset":0,"start_minute_in_day":0,"workout_overview":{"id":288425,"web_url_param":"288425-off-the-couch-blast-1","title":"Off the Couch Blast #1","total_seconds":1500,"difficulty_id":1,"likes_count":351,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3763/skimble-workout-trainer-exercise-jog-in-place-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:25Z","created_at":"2011-12-31T17:38:02Z","required_equipment":"Wall","workout_targets":"Full Body"}},{"id":94,"day_offset":1,"start_minute_in_day":0,"workout_overview":{"id":288440,"web_url_param":"288440-off-the-couch-blast-2","title":"Off the Couch Blast #2","total_seconds":1080,"difficulty_id":1,"likes_count":138,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:25Z","created_at":"2011-12-31T17:51:38Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Shoulders"}},{"id":95,"day_offset":3,"start_minute_in_day":0,"workout_overview":{"id":288454,"web_url_param":"288454-off-the-couch-blast-3","title":"Off the Couch Blast #3","total_seconds":1200,"difficulty_id":1,"likes_count":108,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5078/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5078/skimble-workout-trainer-exercise-elbow-plank-leg-lifts-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:28Z","created_at":"2011-12-31T18:05:51Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":96,"day_offset":5,"start_minute_in_day":0,"workout_overview":{"id":288503,"web_url_param":"288503-off-the-couch-blast-4","title":"Off the Couch Blast #4","total_seconds":1200,"difficulty_id":1,"likes_count":89,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:25Z","created_at":"2011-12-31T18:34:00Z","required_equipment":"Wall, Exercise Mat","workout_targets":"Full Body"}},{"id":97,"day_offset":7,"start_minute_in_day":0,"workout_overview":{"id":288519,"web_url_param":"288519-off-the-couch-blast-5","title":"Off the Couch Blast #5","total_seconds":1200,"difficulty_id":1,"likes_count":62,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4792/skimble-workout-trainer-exercse-alternating-reaches-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:26Z","created_at":"2011-12-31T18:50:16Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":98,"day_offset":8,"start_minute_in_day":0,"workout_overview":{"id":288556,"web_url_param":"288556-off-the-couch-blast-6","title":"Off the Couch Blast #6","total_seconds":1500,"difficulty_id":1,"likes_count":55,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4072/skimble-workout-trainer-exercise-elbow-knee-bird-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4072/skimble-workout-trainer-exercise-elbow-knee-bird-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:26Z","created_at":"2011-12-31T19:14:35Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":99,"day_offset":10,"start_minute_in_day":0,"workout_overview":{"id":288571,"web_url_param":"288571-off-the-couch-blast-7","title":"Off the Couch Blast #7","total_seconds":1320,"difficulty_id":1,"likes_count":44,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/8647/skimble-workout-trainer-exercise-jumping-jacks_1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/8647/skimble-workout-trainer-exercise-jumping-jacks_1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:26Z","created_at":"2011-12-31T19:28:42Z","required_equipment":"Wall","workout_targets":"Shoulders"}},{"id":100,"day_offset":11,"start_minute_in_day":0,"workout_overview":{"id":288588,"web_url_param":"288588-off-the-couch-blast-8","title":"Off the Couch Blast #8","total_seconds":1260,"difficulty_id":0,"likes_count":37,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3238/skimble-workout-trainer-exercise-abs-double-crunches-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3238/skimble-workout-trainer-exercise-abs-double-crunches-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:26Z","created_at":"2011-12-31T19:45:39Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":101,"day_offset":12,"start_minute_in_day":0,"workout_overview":{"id":288607,"web_url_param":"288607-off-the-couch-blast-9","title":"Off the Couch Blast #9","total_seconds":1080,"difficulty_id":0,"likes_count":32,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3928/skimble-workout-trainer-exercise-cross-jacks-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3928/skimble-workout-trainer-exercise-cross-jacks-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:26Z","created_at":"2011-12-31T20:04:21Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":102,"day_offset":13,"start_minute_in_day":0,"workout_overview":{"id":288639,"web_url_param":"288639-off-the-couch-blast-10","title":"Off the Couch Blast #10","total_seconds":1620,"difficulty_id":0,"likes_count":9,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2484/skimble-workout-trainer-exercise-lunges-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2484/skimble-workout-trainer-exercise-lunges-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:29Z","created_at":"2011-12-31T20:27:55Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Full Body"}}],"program_template_goals":[{"id":24,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":749,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":1126,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":8978,"program_goal":{"id":3,"target_areas":"weights, strength","name":"Budować mięśnie","web_url_param":"3-budować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/build-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/build-muscle.jpg"}},{"id":8991,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55706/skimble-workout-trainer-program-square-off-couch-blast_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55706/skimble-workout-trainer-program-square-off-couch-blast_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55455/offcouchblast_4600x2588_thumb.jpg","equipment":"Wall, Exercise Mat","created_at":"2011-12-31T06:40:42Z","web_url_param":"8-off-the-couch-blast","bundle_id":0,"start_day_of_week":1},{"id":43,"name":"Yoga Sculpt I","description":"Build a lean figure. Stretch tense areas. Enjoy a new-found energy. Time to build a lean and strong Yogi body! New to yoga? Haven't practiced in a long time? No worries! This casual program helps you ease your way into the routine. Start building lean muscle mass and stretch chronically tight areas such as the neck, shoulders & hips. Detoxify your body with yoga twists and discover how yoga backbends invigorate your body and soul. ","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.yogasculptcasualtwo","num_days":21,"average_workouts_per_week":4,"total_use_count":5646,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":161,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":434,"day_offset":0,"workout_overview":{"id":694242,"web_url_param":"694242-vinyasa-flow-workout","title":"Vinyasa Flow Workout","total_seconds":600,"difficulty_id":1,"likes_count":150,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/48907/skimble-workout-trainer-yoga-exercise-cat-cow-no-shoes-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:48Z","created_at":"2014-11-17T22:32:43Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":435,"day_offset":1,"workout_overview":{"id":678626,"web_url_param":"678626-shoulder-maintenance-a","title":"Shoulder Maintenance A","total_seconds":610,"difficulty_id":1,"likes_count":141,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/56476/skimble-workout-trainer-exercise-yoga-seated-archer-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/56476/skimble-workout-trainer-exercise-yoga-seated-archer-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:36Z","created_at":"2014-09-25T18:45:20Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders"}},{"id":436,"day_offset":3,"workout_overview":{"id":678666,"web_url_param":"678666-free-your-hips","title":"Free Your Hips","total_seconds":515,"difficulty_id":1,"likes_count":17835,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/1990/skimble-right-piriformis-stretch_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/1990/skimble-right-piriformis-stretch_full.jpg","pro_workout":false,"published":true,"visibility":3651,"updated_at":"2026-05-17T01:00:20Z","created_at":"2014-10-23T00:32:52Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Glutes, Legs"}},{"id":437,"day_offset":5,"workout_overview":{"id":694635,"web_url_param":"694635-freedom-flow-a","title":"Freedom Flow A","total_seconds":610,"difficulty_id":1,"likes_count":59,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/41970/skimble_workout-trainer-exercise-yoga-right-low-lunge-side-bend-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/41970/skimble_workout-trainer-exercise-yoga-right-low-lunge-side-bend-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:48Z","created_at":"2014-11-18T23:53:59Z","required_equipment":"Exercise Mat","workout_targets":"Glutes, Legs"}},{"id":438,"day_offset":8,"workout_overview":{"id":492501,"web_url_param":"492501-simple-yoga-stretches","title":"Simple Yoga Stretches","total_seconds":1005,"difficulty_id":1,"likes_count":53543,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/41332/skimble-workout-trainer-exercise-left-twisting-downward-dog-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/41332/skimble-workout-trainer-exercise-left-twisting-downward-dog-1_full.jpg","pro_workout":false,"published":true,"visibility":3411,"updated_at":"2026-05-17T01:00:20Z","created_at":"2013-03-28T00:55:35Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Back, Legs"}},{"id":439,"day_offset":10,"workout_overview":{"id":678636,"web_url_param":"678636-shoulder-maintenance-b","title":"Shoulder Maintenance B","total_seconds":1160,"difficulty_id":1,"likes_count":45,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5800/skimble-workout-trainer-exercise-yoga-pec-opener-pose-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5800/skimble-workout-trainer-exercise-yoga-pec-opener-pose-5_full.jpg","pro_workout":true,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:36Z","created_at":"2014-09-25T19:14:47Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":440,"day_offset":11,"workout_overview":{"id":678668,"web_url_param":"678668-freedom-flow-b","title":"Freedom Flow B","total_seconds":1200,"difficulty_id":1,"likes_count":45,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11229/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11229/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:38Z","created_at":"2014-09-25T22:17:22Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Lower Body"}},{"id":441,"day_offset":13,"workout_overview":{"id":694617,"web_url_param":"694617-energizing-flow-b","title":"Energizing Flow B","total_seconds":1230,"difficulty_id":1,"likes_count":44,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/39690/skimble-workout-trainer-exercise-bar-method-thigh-work-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/39690/skimble-workout-trainer-exercise-bar-method-thigh-work-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:48Z","created_at":"2014-11-18T23:04:06Z","required_equipment":"Exercise Mat","workout_targets":"Back, Legs"}},{"id":442,"day_offset":15,"workout_overview":{"id":694126,"web_url_param":"694126-strong-body-focused-mind","title":"Strong Body, Focused Mind","total_seconds":1425,"difficulty_id":1,"likes_count":46,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36424/skimble-workout-trainer-yoga-pose-left-warrior-two_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36424/skimble-workout-trainer-yoga-pose-left-warrior-two_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-09-20T15:39:52Z","created_at":"2014-11-17T16:06:21Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":443,"day_offset":17,"workout_overview":{"id":678642,"web_url_param":"678642-shoulder-maintenance-c","title":"Shoulder Maintenance C","total_seconds":1590,"difficulty_id":1,"likes_count":32,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19820/skimble-workout-trainer-exercise-warrior-2-and-archer-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19820/skimble-workout-trainer-exercise-warrior-2-and-archer-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:37Z","created_at":"2014-09-25T20:06:27Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":444,"day_offset":19,"workout_overview":{"id":680595,"web_url_param":"680595-freedom-flow-c","title":"Freedom Flow C","total_seconds":1320,"difficulty_id":1,"likes_count":31,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36417/skimble-workout-trainer-yoga-pose-right-warrior-two_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36417/skimble-workout-trainer-yoga-pose-right-warrior-two_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:38Z","created_at":"2014-10-02T18:12:57Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Lower Body"}},{"id":445,"day_offset":20,"workout_overview":{"id":680618,"web_url_param":"680618-energizing-flow-c","title":"Energizing Flow C","total_seconds":1340,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36251/skimble-workout-trainer-yoga-exercise-bridge-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36251/skimble-workout-trainer-yoga-exercise-bridge-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:58:39Z","created_at":"2014-10-02T19:28:16Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Legs"}}],"program_template_goals":[{"id":149,"program_goal":{"id":6,"target_areas":"stretching, cardio, aerobics","name":"Popraw elastyczność","web_url_param":"6-popraw-elastyczność","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-flexibility.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-flexibility.jpg"}},{"id":150,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":613,"program_goal":{"id":19,"target_areas":"Full Body","name":"Wszystko o jodze","web_url_param":"19-wszystko-o-jodze","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/all-about-yoga.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/all-about-yoga.jpg"}},{"id":674,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":688,"program_goal":{"id":20,"target_areas":"Full Body","name":"Styl studia","web_url_param":"20-styl-studia","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/studio-style.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/studio-style.jpg"}},{"id":1130,"program_goal":{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/56622/skimble-workout-trainer-program-square-yoga-sculpt-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/56622/skimble-workout-trainer-program-square-yoga-sculpt-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/56630/skimble-workout-trainer-program-yoga-sculpt-1_thumb.jpg","equipment":"Exercise Mat","created_at":"2014-10-03T20:32:14Z","web_url_param":"43-yoga-sculpt-i","bundle_id":0,"start_day_of_week":1},{"id":17,"name":"Strong & Toned Arms 1","description":"If you're looking to pack some rocks on those upper appendages you're looking at the right program! The Strong & Toned Arms program is progressively designed to get more intense as you master the previous intensity levels. Start at the casual level and work your way up to the Intense level (aka Skimble Blackbelt).  Let's get started with the first level!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.armscasualtwo","num_days":23,"average_workouts_per_week":3,"total_use_count":4542,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":127,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":160,"day_offset":0,"workout_overview":{"id":323374,"web_url_param":"323374-strong-toned-arms-a","title":"Strong & Toned Arms A","total_seconds":930,"difficulty_id":1,"likes_count":121,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-09-07T17:52:14Z","created_at":"2012-02-17T03:44:42Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders, Core"}},{"id":161,"day_offset":2,"workout_overview":{"id":445444,"web_url_param":"445444-strong-punches-i","title":"Strong Punches I","total_seconds":1020,"difficulty_id":1,"likes_count":83,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:06Z","created_at":"2013-01-02T07:07:14Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders, Core"}},{"id":162,"day_offset":4,"workout_overview":{"id":323371,"web_url_param":"323371-strong-toned-arms-b","title":"Strong & Toned Arms B","total_seconds":900,"difficulty_id":1,"likes_count":89,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_full.jpg","pro_workout":true,"published":false,"visibility":0,"updated_at":"2023-09-07T17:53:26Z","created_at":"2012-02-17T03:39:58Z","required_equipment":"Dumbbells","workout_targets":"Arms, Shoulders"}},{"id":245,"day_offset":7,"workout_overview":{"id":323368,"web_url_param":"323368-strong-toned-arms-c","title":"Strong & Toned Arms C","total_seconds":780,"difficulty_id":1,"likes_count":41,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:32Z","created_at":"2012-02-17T03:26:37Z","required_equipment":"Dumbbells","workout_targets":"Shoulders"}},{"id":247,"day_offset":8,"workout_overview":{"id":445444,"web_url_param":"445444-strong-punches-i","title":"Strong Punches I","total_seconds":1020,"difficulty_id":1,"likes_count":83,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6296/skimble-workout-trainer-exercise-kickboxing-rapid-punches-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:06Z","created_at":"2013-01-02T07:07:14Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders, Core"}},{"id":246,"day_offset":11,"workout_overview":{"id":446568,"web_url_param":"446568-wall-of-arms-i","title":"Wall of Arms I","total_seconds":960,"difficulty_id":1,"likes_count":48,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4669/skimble-workout-trainer-exercise-wall-diamond-pushups-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4669/skimble-workout-trainer-exercise-wall-diamond-pushups-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:20Z","created_at":"2013-01-03T22:16:28Z","required_equipment":"Wall","workout_targets":"Upper Body"}},{"id":248,"day_offset":12,"workout_overview":{"id":323371,"web_url_param":"323371-strong-toned-arms-b","title":"Strong & Toned Arms B","total_seconds":900,"difficulty_id":1,"likes_count":89,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3094/skimble-workout-trainer-exercise-dumbbell-overhead-press-1_full.jpg","pro_workout":true,"published":false,"visibility":0,"updated_at":"2023-09-07T17:53:26Z","created_at":"2012-02-17T03:39:58Z","required_equipment":"Dumbbells","workout_targets":"Arms, Shoulders"}},{"id":329,"day_offset":14,"workout_overview":{"id":397572,"web_url_param":"397572-toned-arms-l1","title":"Toned Arms L1","total_seconds":1105,"difficulty_id":1,"likes_count":42,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:54Z","created_at":"2012-08-08T23:12:21Z","required_equipment":"Exercise Mat","workout_targets":"Back, Arms"}},{"id":330,"day_offset":16,"workout_overview":{"id":323374,"web_url_param":"323374-strong-toned-arms-a","title":"Strong & Toned Arms A","total_seconds":930,"difficulty_id":1,"likes_count":121,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-09-07T17:52:14Z","created_at":"2012-02-17T03:44:42Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders, Core"}},{"id":331,"day_offset":17,"workout_overview":{"id":446568,"web_url_param":"446568-wall-of-arms-i","title":"Wall of Arms I","total_seconds":960,"difficulty_id":1,"likes_count":48,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4669/skimble-workout-trainer-exercise-wall-diamond-pushups-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4669/skimble-workout-trainer-exercise-wall-diamond-pushups-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:20Z","created_at":"2013-01-03T22:16:28Z","required_equipment":"Wall","workout_targets":"Upper Body"}},{"id":332,"day_offset":19,"workout_overview":{"id":323368,"web_url_param":"323368-strong-toned-arms-c","title":"Strong & Toned Arms C","total_seconds":780,"difficulty_id":1,"likes_count":41,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:32Z","created_at":"2012-02-17T03:26:37Z","required_equipment":"Dumbbells","workout_targets":"Shoulders"}},{"id":333,"day_offset":22,"workout_overview":{"id":397572,"web_url_param":"397572-toned-arms-l1","title":"Toned Arms L1","total_seconds":1105,"difficulty_id":1,"likes_count":42,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5107/skimble-workout-trainer-yoga-incline-plane-upward-plank-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:54Z","created_at":"2012-08-08T23:12:21Z","required_equipment":"Exercise Mat","workout_targets":"Back, Arms"}}],"program_template_goals":[{"id":60,"program_goal":{"id":3,"target_areas":"weights, strength","name":"Budować mięśnie","web_url_param":"3-budować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/build-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/build-muscle.jpg"}},{"id":61,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":62,"program_goal":{"id":10,"target_areas":"arms, chest, biceps, triceps","name":"Wzmocnić górną część ciała","web_url_param":"10-wzmocnić-górną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-upper-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-upper-body.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55848/skimble-workout-trainer-program-square-strong-toned-arms-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55848/skimble-workout-trainer-program-square-strong-toned-arms-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55544/strongtonedarms1f_4600x2588_thumb.jpg","equipment":"Dumbbells, Exercise Mat, Wall","created_at":"2012-05-14T19:55:26Z","web_url_param":"17-strong-toned-arms-1","bundle_id":0,"start_day_of_week":1},{"id":69,"name":"V Taper I","description":"The V-taper is considered by many to be the pinnacle of physique. Sure, a lot of people may be fit, lean, or muscular, but the V-taper comprises all of these traits and creates one hard to find, much sought after feature. This casual 2 week program is a few steps in the direction to get you on track for the \"V\". All you need is a pair of moderate to heavy weighted dumbbells. What are you waiting for?! Get started on the road to your \"V\"!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.upperbodycasualtwo","num_days":13,"average_workouts_per_week":4,"total_use_count":3673,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":104,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":781,"day_offset":0,"workout_overview":{"id":730570,"web_url_param":"730570-core-push-pull","title":"core. push. pull.","total_seconds":720,"difficulty_id":1,"likes_count":71,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4851/skimble-workout-trainer-exercse-crunches-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:12Z","created_at":"2015-02-23T21:39:25Z","required_equipment":"Dumbbells","workout_targets":"Shoulders"}},{"id":782,"day_offset":2,"workout_overview":{"id":730585,"web_url_param":"730585-abs-and-arms","title":"ABS and ARMS","total_seconds":900,"difficulty_id":1,"likes_count":43,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:13Z","created_at":"2015-02-23T22:12:08Z","required_equipment":"Dumbbells","workout_targets":"Core, Back"}},{"id":783,"day_offset":4,"workout_overview":{"id":730587,"web_url_param":"730587-waist-up-work","title":"Waist Up Work","total_seconds":1180,"difficulty_id":1,"likes_count":43,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3133/skimble-workout-trainer-exercise-shorty-push-ups-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3133/skimble-workout-trainer-exercise-shorty-push-ups-1_full.jpg","pro_workout":false,"published":true,"visibility":0,"updated_at":"2023-08-31T01:59:13Z","created_at":"2022-03-17T19:58:22Z","required_equipment":"Dumbbells","workout_targets":"Core, Upper Body"}},{"id":784,"day_offset":6,"workout_overview":{"id":730798,"web_url_param":"730798-boulders-abs","title":"Boulders & Abs","total_seconds":1200,"difficulty_id":1,"likes_count":26,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6274/skimble-workout-trainer-exercise-dumbbell-woodchops-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6274/skimble-workout-trainer-exercise-dumbbell-woodchops-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:13Z","created_at":"2015-02-24T13:30:50Z","required_equipment":"Dumbbells, Barbell","workout_targets":"Core, Shoulders"}},{"id":785,"day_offset":8,"workout_overview":{"id":730806,"web_url_param":"730806-waist-up-work-ii","title":"Waist Up Work II","total_seconds":720,"difficulty_id":1,"likes_count":30,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2455/skimble-workout-trainer-exercise-right-oblique-crunches-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2455/skimble-workout-trainer-exercise-right-oblique-crunches-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:13Z","created_at":"2015-02-24T13:47:23Z","required_equipment":"Dumbbells, Barbell","workout_targets":"Shoulders, Core"}},{"id":786,"day_offset":10,"workout_overview":{"id":730810,"web_url_param":"730810-core-push-pull-ii","title":"core. push. pull. II","total_seconds":900,"difficulty_id":1,"likes_count":29,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2530/skimble-workout-trainer-exercise-bird-dog-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2530/skimble-workout-trainer-exercise-bird-dog-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:13Z","created_at":"2015-02-24T14:04:22Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Core"}},{"id":787,"day_offset":12,"workout_overview":{"id":730836,"web_url_param":"730836-boulders-abs-ii","title":"Boulders & Abs II","total_seconds":1200,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/21184/skimble-workout-trainer-exercise-lotus-crunches-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/21184/skimble-workout-trainer-exercise-lotus-crunches-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:14Z","created_at":"2015-02-24T15:33:53Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Core, Shoulders"}}],"program_template_goals":[{"id":232,"program_goal":{"id":10,"target_areas":"arms, chest, biceps, triceps","name":"Wzmocnić górną część ciała","web_url_param":"10-wzmocnić-górną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-upper-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-upper-body.jpg"}},{"id":233,"program_goal":{"id":3,"target_areas":"weights, strength","name":"Budować mięśnie","web_url_param":"3-budować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/build-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/build-muscle.jpg"}},{"id":722,"program_goal":{"id":8,"target_areas":"strength, full body, core, stretching","name":"Na siłowni","web_url_param":"8-na-siłowni","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/gym-equipment.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/gym-equipment.jpg"}},{"id":1100,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/60591/skimble-workout-trainer-program-vtaper-1-square_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/60591/skimble-workout-trainer-program-vtaper-1-square_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/60599/skimble-workout-trainer-program-vtaper-1_thumb.jpg","equipment":"Dumbbells, Barbell, Exercise Mat","created_at":"2015-03-04T21:49:43Z","web_url_param":"69-v-taper-i","bundle_id":0,"start_day_of_week":1},{"id":73,"name":"Intro HIIT","description":"High Intensity Interval Training (HIIT) is a great way to burn fat and condition your body. These workouts incorporate bodyweight and dumbbell exercises with short rest periods. To get the best results from this program you should complete all of the exercises at maximum effort and recover during the rests! It's tough, but the challenge is worth it. In this program you will get both Tabata style workouts and circuit training workouts, which are great as an addition to your fitness routine, or on their own if you are short for time. You'll only need a pair of dumbbells for this program. Get ready to burn some mega calories with this Intro HIIT program!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.introhiit","num_days":26,"average_workouts_per_week":4,"total_use_count":4060,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":102,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":809,"day_offset":0,"workout_overview":{"id":742358,"web_url_param":"742358-tabata-tastic-i","title":"Tabata-tastic I","total_seconds":630,"difficulty_id":1,"likes_count":74,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:27Z","created_at":"2015-03-28T00:24:33Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":810,"day_offset":2,"workout_overview":{"id":743545,"web_url_param":"743545-full-body-blaster-i","title":"Full Body Blaster I","total_seconds":600,"difficulty_id":1,"likes_count":44,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/40875/skimble-workout-trainer-exercise-dynamic-lunges-8_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/40875/skimble-workout-trainer-exercise-dynamic-lunges-8_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:27Z","created_at":"2015-03-31T20:26:39Z","required_equipment":"Dumbbells, Barbell","workout_targets":"Full Body"}},{"id":811,"day_offset":4,"workout_overview":{"id":743550,"web_url_param":"743550-tabata-tastic-ii","title":"Tabata-tastic II","total_seconds":630,"difficulty_id":1,"likes_count":29,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:28Z","created_at":"2015-03-31T20:52:47Z","required_equipment":"No Equipment","workout_targets":"Full Body"}},{"id":812,"day_offset":7,"workout_overview":{"id":743562,"web_url_param":"743562-tabata-tastic-iii","title":"Tabata-tastic III","total_seconds":630,"difficulty_id":1,"likes_count":24,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4556/skimble-workout-trainer-exercise-bulgarian-split-squats-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4556/skimble-workout-trainer-exercise-bulgarian-split-squats-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:28Z","created_at":"2015-03-31T21:16:49Z","required_equipment":"Chair, Dumbbells","workout_targets":"Core, Shoulders"}},{"id":813,"day_offset":9,"workout_overview":{"id":743574,"web_url_param":"743574-full-body-blaster-ii","title":"Full Body Blaster II","total_seconds":600,"difficulty_id":1,"likes_count":27,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4142/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4142/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:28Z","created_at":"2015-03-31T21:43:30Z","required_equipment":"Dumbbells","workout_targets":"Legs"}},{"id":814,"day_offset":11,"workout_overview":{"id":743581,"web_url_param":"743581-tabata-tastic-iv","title":"Tabata-tastic IV","total_seconds":630,"difficulty_id":1,"likes_count":27,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/58749/skimble-workout-trainer-exercise-jumping-jacks_2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/58749/skimble-workout-trainer-exercise-jumping-jacks_2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:28Z","created_at":"2015-03-31T22:04:19Z","required_equipment":"Dumbbells","workout_targets":"Shoulders"}},{"id":815,"day_offset":14,"workout_overview":{"id":749609,"web_url_param":"749609-upper-body-tabata-i","title":"Upper Body Tabata I","total_seconds":690,"difficulty_id":1,"likes_count":28,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3969/skimble-workout-trainer-exercise-plank-lateral-walks-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3969/skimble-workout-trainer-exercise-plank-lateral-walks-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:29Z","created_at":"2015-04-18T01:31:10Z","required_equipment":"Dumbbells","workout_targets":"Shoulders, Core"}},{"id":816,"day_offset":15,"workout_overview":{"id":749622,"web_url_param":"749622-lower-body-tabata-i","title":"Lower Body Tabata I","total_seconds":690,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12399/skimble-workout-trainer-exercise-right-bulgarian-split-squats-with-dumbbells-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:30Z","created_at":"2015-04-18T02:25:17Z","required_equipment":"Dumbbells, Box / Step","workout_targets":"Lower Body"}},{"id":817,"day_offset":17,"workout_overview":{"id":749640,"web_url_param":"749640-upper-body-hiit-i","title":"Upper Body HIIT I","total_seconds":600,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36221/skimble-workout-trainer-tricep-dips-3-5073_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:30Z","created_at":"2015-04-18T03:30:37Z","required_equipment":"Dumbbells","workout_targets":"Shoulders, Arms"}},{"id":818,"day_offset":18,"workout_overview":{"id":749646,"web_url_param":"749646-lower-body-hiit-i","title":"Lower Body HIIT I","total_seconds":660,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3715/skimble-workout-trainer-exercise-right-lateral-lunges-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3715/skimble-workout-trainer-exercise-right-lateral-lunges-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:30Z","created_at":"2015-04-18T03:53:55Z","required_equipment":"Box / Step, Exercise Mat","workout_targets":"Lower Body"}},{"id":819,"day_offset":21,"workout_overview":{"id":749617,"web_url_param":"749617-upper-body-tabata-ii","title":"Upper Body Tabata II","total_seconds":690,"difficulty_id":1,"likes_count":22,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5764/skimble-workout-trainer-exercise-dumbbell-renegade-rows-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:30Z","created_at":"2015-04-18T01:59:30Z","required_equipment":"Dumbbells","workout_targets":"Core"}},{"id":820,"day_offset":22,"workout_overview":{"id":749635,"web_url_param":"749635-lower-body-tabata-ii","title":"Lower Body Tabata II","total_seconds":690,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2845/skimble-workout-trainer-exercise-squat-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:46:26Z","created_at":"2015-04-18T03:04:48Z","required_equipment":"Dumbbells, Exercise Mat","workout_targets":"Lower Body"}},{"id":821,"day_offset":24,"workout_overview":{"id":752084,"web_url_param":"752084-upper-body-hiit-ii","title":"Upper Body HIIT II","total_seconds":600,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/51052/skimble-workout-trainer-exercise-dumbbell-v-raises-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/51052/skimble-workout-trainer-exercise-dumbbell-v-raises-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:33Z","created_at":"2015-04-24T23:44:50Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":822,"day_offset":25,"workout_overview":{"id":752080,"web_url_param":"752080-lower-body-hiit-ii","title":"Lower Body HIIT II","total_seconds":600,"difficulty_id":1,"likes_count":4,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/51802/skimble-workout-trainer-exercise-walking-squats-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/51802/skimble-workout-trainer-exercise-walking-squats-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:46:27Z","created_at":"2015-04-24T23:20:58Z","required_equipment":"Dumbbells","workout_targets":"Legs"}}],"program_template_goals":[{"id":742,"program_goal":{"id":15,"target_areas":"Full Body","name":"Cardio","web_url_param":"15-cardio","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/cardio.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/cardio.jpg"}},{"id":1110,"program_goal":{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64231/skimble-workout-trainer-program-square-hiit1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/64231/skimble-workout-trainer-program-square-hiit1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64255/skimble-workout-trainer-program-hiit1_thumb.jpg","equipment":"Exercise Mat, Dumbbells, Box / Step, Chair","created_at":"2015-05-06T21:35:29Z","web_url_param":"73-intro-hiit","bundle_id":0,"start_day_of_week":1},{"id":85,"name":"Beginner's Guide: Bodyweight","description":"The 'Beginner's Guide: Bodyweight' program is a perfect place to start if you have little or no experience exercising. These workouts are designed for you to learn all the best bodyweight moves while you gain strength, endurance, stability and overall fitness. You can do this program anywhere with no equipment, so there are no excuses! What are you waiting for? Improve your fitness starting NOW! ","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.beginnerguidebodyweight","num_days":28,"average_workouts_per_week":3,"total_use_count":4052,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":97,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":960,"day_offset":0,"start_minute_in_day":0,"workout_overview":{"id":766839,"web_url_param":"766839-essential-exercises","title":"Essential Exercises","total_seconds":600,"difficulty_id":1,"likes_count":61,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:46Z","created_at":"2015-06-05T21:00:59Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":961,"day_offset":3,"start_minute_in_day":0,"workout_overview":{"id":766853,"web_url_param":"766853-casual-dynamics","title":"Casual Dynamics","total_seconds":780,"difficulty_id":1,"likes_count":43,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5650/skimble-workout-trainer-exercise-cross-knees-to-elbows-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:47Z","created_at":"2015-06-05T21:36:22Z","required_equipment":"No Equipment","workout_targets":"Full Body"}},{"id":962,"day_offset":5,"start_minute_in_day":0,"workout_overview":{"id":766863,"web_url_param":"766863-bodyweight-basics","title":"Bodyweight Basics","total_seconds":780,"difficulty_id":1,"likes_count":24,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5060/skimble-workout-trainer-exercise-prisoner-squats-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:47Z","created_at":"2015-06-05T22:05:27Z","required_equipment":"No Equipment","workout_targets":"Core"}},{"id":963,"day_offset":8,"start_minute_in_day":0,"workout_overview":{"id":766875,"web_url_param":"766875-essential-exercises-ii","title":"Essential Exercises II","total_seconds":900,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4765/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4765/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:47Z","created_at":"2015-06-05T22:50:12Z","required_equipment":"Exercise Mat","workout_targets":"Glutes, Core"}},{"id":964,"day_offset":11,"start_minute_in_day":0,"workout_overview":{"id":766880,"web_url_param":"766880-casual-dynamics-ii","title":"Casual Dynamics II","total_seconds":720,"difficulty_id":1,"likes_count":24,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3886/skimble-workout-trainer-exercise-pogo-hops-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3886/skimble-workout-trainer-exercise-pogo-hops-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:48Z","created_at":"2015-06-05T23:16:02Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":965,"day_offset":13,"start_minute_in_day":0,"workout_overview":{"id":766891,"web_url_param":"766891-full-body-fitness","title":"Full Body Fitness","total_seconds":900,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:46:32Z","created_at":"2015-06-06T00:03:14Z","required_equipment":"No Equipment","workout_targets":"Full Body"}},{"id":966,"day_offset":15,"start_minute_in_day":0,"workout_overview":{"id":766908,"web_url_param":"766908-cardio-core","title":"Cardio & Core","total_seconds":780,"difficulty_id":1,"likes_count":17,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6740/skimble-workout-trainer-exercise-alternating-side-planks-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:48Z","created_at":"2015-06-06T01:08:43Z","required_equipment":"Wall","workout_targets":"Legs, Core"}},{"id":967,"day_offset":17,"start_minute_in_day":0,"workout_overview":{"id":767099,"web_url_param":"767099-3-in-1","title":"3 in 1","total_seconds":1195,"difficulty_id":1,"likes_count":15,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6662/skimble-workout-trainer-exercise-kickboxing-right-hooks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6662/skimble-workout-trainer-exercise-kickboxing-right-hooks-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:48Z","created_at":"2015-06-06T13:37:26Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":968,"day_offset":19,"start_minute_in_day":0,"workout_overview":{"id":767336,"web_url_param":"767336-core-more","title":"Core & More","total_seconds":840,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/40202/skimble-workout-trainer-exercise-7-point-touches-11_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/40202/skimble-workout-trainer-exercise-7-point-touches-11_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:49Z","created_at":"2015-06-07T03:06:50Z","required_equipment":"Wall","workout_targets":"Core, Legs"}},{"id":969,"day_offset":21,"start_minute_in_day":0,"workout_overview":{"id":767314,"web_url_param":"767314-full-body-fitness-ii","title":"Full Body Fitness II","total_seconds":1200,"difficulty_id":1,"likes_count":12,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4141/skimble-workout-trainer-exercise-kneeling-diamond-push-ups-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:48Z","created_at":"2015-06-07T01:51:10Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":970,"day_offset":23,"start_minute_in_day":0,"workout_overview":{"id":767347,"web_url_param":"767347-body-burner","title":"Body Burner","total_seconds":900,"difficulty_id":1,"likes_count":10,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12811/skimble-workout-trainer-exercise-rotating-lunges-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12811/skimble-workout-trainer-exercise-rotating-lunges-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:49Z","created_at":"2015-06-07T04:08:18Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":971,"day_offset":25,"start_minute_in_day":0,"workout_overview":{"id":767512,"web_url_param":"767512-full-body-fitness-iii","title":"Full Body Fitness III","total_seconds":1200,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:49Z","created_at":"2015-06-07T15:03:29Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":972,"day_offset":27,"start_minute_in_day":0,"workout_overview":{"id":767516,"web_url_param":"767516-body-burner-ii","title":"Body Burner II","total_seconds":870,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/53559/skimble-workout-trainer-exercise-butt-lying-scorpions-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/53559/skimble-workout-trainer-exercise-butt-lying-scorpions-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:49Z","created_at":"2015-06-07T15:26:19Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}}],"program_template_goals":[{"id":296,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":298,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":679,"program_goal":{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"}},{"id":767,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64434/skimble-workout-trainer-program-square-beginnersguide-bodyweight_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/64434/skimble-workout-trainer-program-square-beginnersguide-bodyweight_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64463/skimble-workout-trainer-program-beginnersguide-bodyweight_thumb.jpg","equipment":"Exercise Mat, Wall","created_at":"2015-06-08T22:13:10Z","web_url_param":"85-beginners-guide-bodyweight","bundle_id":0,"start_day_of_week":1},{"id":33,"name":"Best Bodyweight Flex I","description":"This flowing bodyweight & yoga inspired workout program is great for beginners or individuals who would like an energizing exercise program to start their day off right. This is a three week program with workouts done about three times per week. Each workout is approximately 20 mins in length so time constraints are at a minimum. Bodyweight exercises only so you don't need equipment and can easily complete this from the comfort of your home!  Get excited about restoring your flexibility, building core strength and being able to make your body look like a pretzel :)","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.bestbodyweightcasual","num_days":18,"average_workouts_per_week":3,"total_use_count":2677,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":106,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":286,"day_offset":0,"workout_overview":{"id":413290,"web_url_param":"413290-best-bodyweight-flex-a","title":"Best Bodyweight Flex A","total_seconds":1090,"difficulty_id":1,"likes_count":96,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/41417/skimble-workout-trainer-exercise-yoga-half-cobra-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/41417/skimble-workout-trainer-exercise-yoga-half-cobra-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:46Z","created_at":"2012-09-19T16:17:31Z","required_equipment":"Exercise Mat","workout_targets":"Back, Glutes"}},{"id":287,"day_offset":2,"workout_overview":{"id":413295,"web_url_param":"413295-best-bodyweight-flex-b","title":"Best Bodyweight Flex B","total_seconds":1170,"difficulty_id":1,"likes_count":46,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11229/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11229/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:46Z","created_at":"2012-09-19T16:36:42Z","required_equipment":"Exercise Mat","workout_targets":"Shoulders, Chest"}},{"id":288,"day_offset":4,"workout_overview":{"id":413301,"web_url_param":"413301-best-bodyweight-flex-c","title":"Best Bodyweight Flex C","total_seconds":1140,"difficulty_id":1,"likes_count":39,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6376/skimble-workout-trainer-exercise-lying-right-leg-lifts_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6376/skimble-workout-trainer-exercise-lying-right-leg-lifts_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:46Z","created_at":"2012-09-19T17:02:05Z","required_equipment":"Exercise Mat","workout_targets":"Pilates, Glutes, Legs"}},{"id":289,"day_offset":5,"workout_overview":{"id":413309,"web_url_param":"413309-best-bodyweight-flex-d","title":"Best Bodyweight Flex D","total_seconds":1260,"difficulty_id":1,"likes_count":43,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4241/skimble-workout-trainer-exercise-seated-chest-openers-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4241/skimble-workout-trainer-exercise-seated-chest-openers-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:47Z","created_at":"2012-09-19T17:28:08Z","required_equipment":"Chair","workout_targets":"Arms"}},{"id":290,"day_offset":9,"workout_overview":{"id":413323,"web_url_param":"413323-best-bodyweight-flex-e","title":"Best Bodyweight Flex E","total_seconds":1200,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/21214/skimble-workout-trainer-exercise-leg-pull-backs-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/21214/skimble-workout-trainer-exercise-leg-pull-backs-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:47Z","created_at":"2012-09-19T18:39:37Z","required_equipment":"Exercise Mat","workout_targets":"Legs, Hips"}},{"id":291,"day_offset":10,"workout_overview":{"id":413330,"web_url_param":"413330-best-bodyweight-flex-f","title":"Best Bodyweight Flex F","total_seconds":1220,"difficulty_id":1,"likes_count":34,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6395/skimble-workout-trainer-exercise-yta-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6395/skimble-workout-trainer-exercise-yta-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:47Z","created_at":"2012-09-19T19:12:49Z","required_equipment":"Exercise Mat","workout_targets":"Glutes, Legs"}},{"id":292,"day_offset":12,"workout_overview":{"id":413347,"web_url_param":"413347-best-bodyweight-flex-g","title":"Best Bodyweight Flex G","total_seconds":1170,"difficulty_id":1,"likes_count":26,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/42395/skimble-workout-trainer-exercise-yoga-double-leg-stretch-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/42395/skimble-workout-trainer-exercise-yoga-double-leg-stretch-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:47Z","created_at":"2012-09-19T20:33:49Z","required_equipment":"Exercise Mat","workout_targets":"Full Body"}},{"id":293,"day_offset":14,"workout_overview":{"id":413351,"web_url_param":"413351-best-bodyweight-flex-h","title":"Best Bodyweight Flex H","total_seconds":1200,"difficulty_id":1,"likes_count":25,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36860/skimble-workout-trainer-exercise-elbows-out-chest-stretch-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:47Z","created_at":"2012-09-19T20:49:27Z","required_equipment":"Chair, Exercise Mat","workout_targets":"Full Body"}},{"id":294,"day_offset":16,"workout_overview":{"id":413309,"web_url_param":"413309-best-bodyweight-flex-d","title":"Best Bodyweight Flex D","total_seconds":1260,"difficulty_id":1,"likes_count":43,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4241/skimble-workout-trainer-exercise-seated-chest-openers-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4241/skimble-workout-trainer-exercise-seated-chest-openers-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:47Z","created_at":"2012-09-19T17:28:08Z","required_equipment":"Chair","workout_targets":"Arms"}},{"id":382,"day_offset":17,"workout_overview":{"id":413359,"web_url_param":"413359-best-bodyweight-flex-i","title":"Best Bodyweight Flex I","total_seconds":1500,"difficulty_id":1,"likes_count":10,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/9499/skimble-workout-trainer-exercise-alternating-elbow-planks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/9499/skimble-workout-trainer-exercise-alternating-elbow-planks-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:45:48Z","created_at":"2012-09-19T21:13:20Z","required_equipment":"Exercise Mat","workout_targets":"Core, Glutes"}}],"program_template_goals":[{"id":111,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}},{"id":112,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":113,"program_goal":{"id":6,"target_areas":"stretching, cardio, aerobics","name":"Popraw elastyczność","web_url_param":"6-popraw-elastyczność","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-flexibility.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-flexibility.jpg"}},{"id":685,"program_goal":{"id":20,"target_areas":"Full Body","name":"Styl studia","web_url_param":"20-styl-studia","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/studio-style.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/studio-style.jpg"}},{"id":755,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":1292,"program_goal":{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55663/skimble-workout-trainer-program-square-body-weight-flex-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55663/skimble-workout-trainer-program-square-body-weight-flex-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55401/bodyweightflex1_4600x2588_thumb.jpg","equipment":"Exercise Mat, Chair","created_at":"2012-09-26T00:31:48Z","web_url_param":"33-best-bodyweight-flex-i","bundle_id":0,"start_day_of_week":1},{"id":83,"name":"DETOX Yoga 1","description":"A full-body detox means not only do you powerfully sweat and cleanse, but you also restore. In this program, you'll use both yoga and meditation to re-energize the body, clearing out anything that is not serving you. While you'll work hard, certain sequences are designed to also let you rest, cultivating a deeper sense of relaxation in your life. This program is ideal if you want to dive deeper into a yoga/meditation practice, and it works to enhance any other type of detox in your life right now, like quitting coffee, alcohol, a bad relationship, dieting or getting back in shape after a holiday. After 2-weeks of body and mind detox through yoga and meditation, you'll feel clearer, lighter and renewed with energy!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.detoxyogacasual","num_days":14,"average_workouts_per_week":6,"total_use_count":2991,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":97,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":939,"day_offset":0,"workout_overview":{"id":736710,"web_url_param":"736710-easy-detox-flow","title":"Easy Detox Flow","total_seconds":880,"difficulty_id":1,"likes_count":78,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/38813/skimble-workout-trainer-exercise-yoga-matsyendras-twist-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/38813/skimble-workout-trainer-exercise-yoga-matsyendras-twist-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:25Z","created_at":"2015-03-12T01:01:04Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Core, Legs"}},{"id":940,"day_offset":2,"workout_overview":{"id":736707,"web_url_param":"736707-core-strengthen-flow","title":"Core Strengthen & Flow","total_seconds":980,"difficulty_id":1,"likes_count":52,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19804/skimble-workout-trainer-exercise-warrior-2-and-archer-8_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19804/skimble-workout-trainer-exercise-warrior-2-and-archer-8_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:25Z","created_at":"2015-03-12T00:58:09Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":941,"day_offset":3,"workout_overview":{"id":736713,"web_url_param":"736713-heating-hip-detox","title":"Heating Hip Detox","total_seconds":1095,"difficulty_id":1,"likes_count":54,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/8204/skimble-workout-trainer-exercise-yoga-puppy-pose-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/8204/skimble-workout-trainer-exercise-yoga-puppy-pose-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-09-20T15:06:32Z","created_at":"2015-03-12T01:06:35Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":942,"day_offset":4,"workout_overview":{"id":736687,"web_url_param":"736687-brain-detox-i","title":"Brain Detox I","total_seconds":565,"difficulty_id":1,"likes_count":34,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5542/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5542/skimble-workout-trainer-exercise-yoga-easy-pose-meditation-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:24Z","created_at":"2015-03-11T23:56:43Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Hips"}},{"id":943,"day_offset":5,"workout_overview":{"id":736694,"web_url_param":"736694-restorative-detox","title":"Restorative Detox","total_seconds":960,"difficulty_id":1,"likes_count":42,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/57069/skimble-workout-trainer-exercise-yoga-legs-up-on-the-wall_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/57069/skimble-workout-trainer-exercise-yoga-legs-up-on-the-wall_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:24Z","created_at":"2015-03-12T00:29:36Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Back"}},{"id":944,"day_offset":7,"workout_overview":{"id":736704,"web_url_param":"736704-twist-it-out","title":"Twist It Out","total_seconds":1230,"difficulty_id":1,"likes_count":32,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11230/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11230/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:25Z","created_at":"2015-03-12T00:50:40Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Legs, Back"}},{"id":945,"day_offset":8,"workout_overview":{"id":736707,"web_url_param":"736707-core-strengthen-flow","title":"Core Strengthen & Flow","total_seconds":980,"difficulty_id":1,"likes_count":52,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19804/skimble-workout-trainer-exercise-warrior-2-and-archer-8_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19804/skimble-workout-trainer-exercise-warrior-2-and-archer-8_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:25Z","created_at":"2015-03-12T00:58:09Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":946,"day_offset":9,"workout_overview":{"id":736713,"web_url_param":"736713-heating-hip-detox","title":"Heating Hip Detox","total_seconds":1095,"difficulty_id":1,"likes_count":54,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/8204/skimble-workout-trainer-exercise-yoga-puppy-pose-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/8204/skimble-workout-trainer-exercise-yoga-puppy-pose-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-09-20T15:06:32Z","created_at":"2015-03-12T01:06:35Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":947,"day_offset":10,"workout_overview":{"id":766624,"web_url_param":"766624-relaxing-into-detox","title":"Relaxing into Detox","total_seconds":1295,"difficulty_id":1,"likes_count":30,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11268/skimble-workout-trainer-exercise-left-mermaid-pose-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11268/skimble-workout-trainer-exercise-left-mermaid-pose-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:46Z","created_at":"2015-06-05T04:03:49Z","required_equipment":"Exercise Mat","workout_targets":"Legs, Back"}},{"id":948,"day_offset":11,"workout_overview":{"id":736704,"web_url_param":"736704-twist-it-out","title":"Twist It Out","total_seconds":1230,"difficulty_id":1,"likes_count":32,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11230/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11230/skimble-workout-trainer-exercise-right-side-crescent-split-lunges-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:25Z","created_at":"2015-03-12T00:50:40Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Legs, Back"}},{"id":949,"day_offset":13,"workout_overview":{"id":766632,"web_url_param":"766632-flowing-detox","title":"Flowing Detox","total_seconds":1130,"difficulty_id":1,"likes_count":11,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/31255/skimble-workout-trainer-exercise-downward-facing-dog-right-leg-raise-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/31255/skimble-workout-trainer-exercise-downward-facing-dog-right-leg-raise-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:59:46Z","created_at":"2015-06-05T04:32:57Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}}],"program_template_goals":[{"id":289,"program_goal":{"id":6,"target_areas":"stretching, cardio, aerobics","name":"Popraw elastyczność","web_url_param":"6-popraw-elastyczność","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-flexibility.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-flexibility.jpg"}},{"id":290,"program_goal":{"id":14,"target_areas":"Full Body","name":"Relaksacja","web_url_param":"14-relaksacja","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/relaxation.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/relaxation.jpg"}},{"id":684,"program_goal":{"id":19,"target_areas":"Full Body","name":"Wszystko o jodze","web_url_param":"19-wszystko-o-jodze","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/all-about-yoga.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/all-about-yoga.jpg"}},{"id":765,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64381/skimble-workout-trainer-program-square-yogadetox1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/64381/skimble-workout-trainer-program-square-yogadetox1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64405/skimble-workout-trainer-program-yogadetox1_thumb.jpg","equipment":"Exercise Mat","created_at":"2015-06-05T19:14:12Z","web_url_param":"83-detox-yoga-1","bundle_id":0,"start_day_of_week":1},{"id":98,"name":"Beginner's Guide: Strong Core","description":"The Beginner's Guide: Strong Core program is a great jumping off point for anyone looking to improve their core strength but not sure where to start! Building strong core muscles is not only going to help you work towards flat abs, but you will also see improvements in your posture and maybe even some relief of low back pain. By the end of this program, you will have learned to engage your core when doing virtually any movement. Maybe you will even start to see a 6 pack forming! One of the best pieces of equipment to aid in core strengthening is the stability ball, so grab that ball, and some light dumbbells, and let's work for that Strong Core.","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.beginnerguidecore","num_days":26,"average_workouts_per_week":3,"total_use_count":2825,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":89,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":1110,"day_offset":0,"workout_overview":{"id":787937,"web_url_param":"787937-standing-core-strong-i","title":"Standing Core Strong I","total_seconds":540,"difficulty_id":1,"likes_count":42,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/50958/skimble-workout-trainer-exercise-squats-with-ball-reaches-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/50958/skimble-workout-trainer-exercise-squats-with-ball-reaches-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:01Z","created_at":"2015-08-11T05:46:00Z","required_equipment":"Exercise Mat, Stability Ball","workout_targets":"Full Body"}},{"id":1111,"day_offset":2,"workout_overview":{"id":787939,"web_url_param":"787939-crunchless-abs-i","title":"Crunchless Abs I","total_seconds":640,"difficulty_id":1,"likes_count":42,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3181/skimble-workout-trainer-exercise-supermans-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3181/skimble-workout-trainer-exercise-supermans-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:01Z","created_at":"2015-08-11T05:57:14Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":1112,"day_offset":4,"workout_overview":{"id":787941,"web_url_param":"787941-ball-core-i","title":"Ball Core I","total_seconds":570,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11986/skimble-workout-trainer-exercise-knees-up-on-ball-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11986/skimble-workout-trainer-exercise-knees-up-on-ball-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:01Z","created_at":"2015-08-11T06:07:20Z","required_equipment":"Stability Ball, Medicine Ball","workout_targets":"Core, Hips"}},{"id":1113,"day_offset":7,"workout_overview":{"id":789458,"web_url_param":"789458-basic-core-i","title":"Basic Core I","total_seconds":1005,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:02Z","created_at":"2015-08-17T05:21:46Z","required_equipment":"Exercise Mat, Stability Ball","workout_targets":"Core, Legs"}},{"id":1114,"day_offset":9,"workout_overview":{"id":789459,"web_url_param":"789459-dumbbell-core","title":"Dumbbell Core","total_seconds":780,"difficulty_id":1,"likes_count":26,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3007/skimble-workout-trainer-exercise-dumbbell-side-bends-right-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3007/skimble-workout-trainer-exercise-dumbbell-side-bends-right-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-01-03T01:57:52Z","created_at":"2015-08-17T05:30:50Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Full Body"}},{"id":1115,"day_offset":11,"workout_overview":{"id":789464,"web_url_param":"789464-balanced-core-i","title":"Balanced Core I","total_seconds":740,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3745/skimble-workout-trainer-exercise-leg-raises-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3745/skimble-workout-trainer-exercise-leg-raises-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:03Z","created_at":"2015-08-17T05:57:44Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":1116,"day_offset":14,"workout_overview":{"id":798082,"web_url_param":"798082-standing-core-strong-ii","title":"Standing Core Strong II","total_seconds":630,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5659/skimble-workout-trainer-exercise-knees-to-elbows-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5659/skimble-workout-trainer-exercise-knees-to-elbows-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:07Z","created_at":"2015-09-17T22:44:53Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Legs, Back"}},{"id":1117,"day_offset":16,"workout_overview":{"id":789466,"web_url_param":"789466-crunchless-abs-ii","title":"Crunchless Abs II","total_seconds":730,"difficulty_id":1,"likes_count":16,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/30593/skimble-workout-trainer-exercise-kneeling-right-side-plank-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2015-08-25T00:21:25Z","created_at":"2015-08-17T06:10:23Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":1118,"day_offset":18,"workout_overview":{"id":789460,"web_url_param":"789460-ball-core-ii","title":"Ball Core II","total_seconds":810,"difficulty_id":1,"likes_count":11,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/50896/skimble-workout-trainer-exercise-right-side-ball-raises-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/50896/skimble-workout-trainer-exercise-right-side-ball-raises-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:03Z","created_at":"2015-08-17T05:41:40Z","required_equipment":"Stability Ball, Dumbbells","workout_targets":"Full Body"}},{"id":1119,"day_offset":21,"workout_overview":{"id":789469,"web_url_param":"789469-basic-core-ii","title":"Basic Core II","total_seconds":955,"difficulty_id":1,"likes_count":13,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/41298/skimble-workout-trainer-exercise-right-twisting-downward-dog-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/41298/skimble-workout-trainer-exercise-right-twisting-downward-dog-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:03Z","created_at":"2015-08-17T06:16:55Z","required_equipment":"Exercise Mat, Stability Ball","workout_targets":"Core, Back"}},{"id":1120,"day_offset":23,"workout_overview":{"id":789459,"web_url_param":"789459-dumbbell-core","title":"Dumbbell Core","total_seconds":780,"difficulty_id":1,"likes_count":26,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3007/skimble-workout-trainer-exercise-dumbbell-side-bends-right-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3007/skimble-workout-trainer-exercise-dumbbell-side-bends-right-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-01-03T01:57:52Z","created_at":"2015-08-17T05:30:50Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Full Body"}},{"id":1121,"day_offset":25,"workout_overview":{"id":789465,"web_url_param":"789465-balanced-core-ii","title":"Balanced Core II","total_seconds":780,"difficulty_id":1,"likes_count":2,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3814/skimble-workout-trainer-exercise-bicycle-abs-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:03Z","created_at":"2015-08-17T06:04:13Z","required_equipment":"Exercise Mat","workout_targets":"Core"}}],"program_template_goals":[{"id":342,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}},{"id":344,"program_goal":{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"}},{"id":677,"program_goal":{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66346/skimble-workout-trainer-program-square-beginnersguide-strongcore_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66346/skimble-workout-trainer-program-square-beginnersguide-strongcore_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66477/skimble-workout-trainer-program-beginnersguide-strongcore_thumb.jpg","equipment":"Exercise Mat, Stability Ball, Medicine Ball, Dumbbells","created_at":"2015-10-02T18:38:07Z","web_url_param":"98-beginners-guide-strong-core","bundle_id":0,"start_day_of_week":1},{"id":112,"name":"Strong & Slim 1","description":"Have you always wanted long, lean, sculpted and toned muscles without all the bulk? This program is just what you need to gain strength, and get the benefits that weightlifting has on boosting your metabolism, without putting on unwanted muscle weight. Incorporating dumbbells into your workout routine helps increase your Calorie burn for that desired slim, but strong figure. These workouts are designed with lower weight levels and higher rep counts to get that sculpting effect, which also makes it an ideal program for beginners to get started using basic at-home gym equipment. You will need a set dumbbells, a kettlebell if you have one (but is not essential) and a chair or bench. Jump start your Strong & Slim journey today!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.strongslimcasual","num_days":12,"average_workouts_per_week":3,"total_use_count":2628,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":78,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":1261,"day_offset":0,"workout_overview":{"id":819675,"web_url_param":"819675-strong-slim-part-i","title":"Strong & Slim Part I","total_seconds":1959,"difficulty_id":1,"likes_count":48,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:14:44Z","created_at":"2015-12-17T00:38:01Z","required_equipment":"Kettlebells, Dumbbells, Exercise Mat","workout_targets":"Full Body"}},{"id":1262,"day_offset":2,"workout_overview":{"id":819680,"web_url_param":"819680-strong-slim-part-ii","title":"Strong & Slim Part II","total_seconds":2094,"difficulty_id":1,"likes_count":26,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/40875/skimble-workout-trainer-exercise-dynamic-lunges-8_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/40875/skimble-workout-trainer-exercise-dynamic-lunges-8_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:14:44Z","created_at":"2015-12-17T01:05:46Z","required_equipment":"Dumbbells, Chair, Exercise Mat","workout_targets":"Full Body"}},{"id":1263,"day_offset":4,"workout_overview":{"id":819686,"web_url_param":"819686-strong-slim-part-iii","title":"Strong & Slim Part III","total_seconds":2109,"difficulty_id":1,"likes_count":18,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:47:17Z","created_at":"2015-12-17T01:39:54Z","required_equipment":"Kettlebells, Dumbbells, Exercise Mat","workout_targets":"Lower Body"}},{"id":1264,"day_offset":7,"workout_overview":{"id":819826,"web_url_param":"819826-strong-slim-part-iv","title":"Strong & Slim Part IV","total_seconds":2220,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/68902/skimble-workout-trainer-exercise-push-up-and-rotation_279a0710-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/68902/skimble-workout-trainer-exercise-push-up-and-rotation_279a0710-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:14:44Z","created_at":"2015-12-17T21:22:21Z","required_equipment":"Kettlebells, Dumbbells, Chair","workout_targets":"Full Body"}},{"id":1265,"day_offset":9,"workout_overview":{"id":819837,"web_url_param":"819837-strong-slim-part-v","title":"Strong & Slim Part V","total_seconds":2164,"difficulty_id":1,"likes_count":22,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5755/skimble-workout-trainer-exercise-dumbbell-tricep-kickbacks-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:14:44Z","created_at":"2015-12-17T22:48:29Z","required_equipment":"Dumbbells, Exercise Mat","workout_targets":"Full Body"}},{"id":1266,"day_offset":11,"workout_overview":{"id":819843,"web_url_param":"819843-strong-slim-part-vi","title":"Strong & Slim Part VI","total_seconds":2097,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4761/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4761/skimble-workout-trainer-exercise-one-leg-floor-bridge-bent-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:14:45Z","created_at":"2015-12-17T23:30:32Z","required_equipment":"Chair, Dumbbells","workout_targets":"Legs, Shoulders"}}],"program_template_goals":[{"id":387,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":388,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":667,"program_goal":{"id":8,"target_areas":"strength, full body, core, stretching","name":"Na siłowni","web_url_param":"8-na-siłowni","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/gym-equipment.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/gym-equipment.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/116896/skimble-workout-trainer-program-square-strong-and-slim-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/116896/skimble-workout-trainer-program-square-strong-and-slim-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/116904/skimble-workout-trainer-program-strong-and-slim-1_thumb.jpg","equipment":"Kettlebells, Dumbbells, Exercise Mat, Chair","created_at":"2016-01-27T22:49:25Z","web_url_param":"112-strong-slim-1","bundle_id":0,"start_day_of_week":1},{"id":147,"name":"Beginner's Guide: Upper Body Strength","description":"The Beginner's Guide: Upper Body Strength program is designed for you to build a foundation of strength in your arms, shoulders, chest and back. Have you been skipping the dumbbells lately? Are you starting a new fitness routine? Either way, begin here to learn some basic dumbbell exercises that will help you tone your entire upper body, while also building your confidence with the bells. These workouts include bodyweight and dumbbell functional exercises for better strength in and out of the gym, and the low intensity allows you the time to work on your form while being effective and staying safe. Attack your new workout program and get ready to feel fit, strong and toned. This program requires access to dumbbells, a chair and some wall space, which makes it an ideal program to do at home or in the gym!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.beginnerguideupperbody","num_days":26,"average_workouts_per_week":3,"total_use_count":2181,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":66,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":1632,"day_offset":0,"workout_overview":{"id":805282,"web_url_param":"805282-learn-to-shred-i","title":"Learn to Shred I","total_seconds":875,"difficulty_id":1,"likes_count":33,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3079/skimble-workout-trainer-exercise-dumbbell-chest-press-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:11Z","created_at":"2015-10-14T21:52:52Z","required_equipment":"Dumbbells, Chair, Exercise Mat","workout_targets":"Arms"}},{"id":1633,"day_offset":2,"workout_overview":{"id":805306,"web_url_param":"805306-back-and-biceps-i","title":"Back and Biceps I","total_seconds":861,"difficulty_id":1,"likes_count":22,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5918/skimble-workout-trainer-exercise-left-concentrated-bicep-curls-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-14T23:56:20Z","required_equipment":"Dumbbells, Bench, Exercise Mat","workout_targets":"Arms, Back"}},{"id":1634,"day_offset":4,"workout_overview":{"id":805492,"web_url_param":"805492-c-t-s-i","title":"C-T-S I","total_seconds":890,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/155340/skimble-workout-trainer-exercise-chair-tricep-dips_279a0271-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/155340/skimble-workout-trainer-exercise-chair-tricep-dips_279a0271-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-15T17:28:16Z","required_equipment":"Wall, Dumbbells, Chair","workout_targets":"Arms, Shoulders"}},{"id":1635,"day_offset":7,"workout_overview":{"id":805289,"web_url_param":"805289-learn-to-shred-ii","title":"Learn to Shred II","total_seconds":821,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2743/skimble-workout-trainer-exercise-wall-push-up-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:11Z","created_at":"2015-10-14T22:17:23Z","required_equipment":"Wall, Dumbbells, Exercise Mat","workout_targets":"Arms, Back"}},{"id":1636,"day_offset":9,"workout_overview":{"id":805463,"web_url_param":"805463-back-and-biceps-ii","title":"Back and Biceps II","total_seconds":744,"difficulty_id":1,"likes_count":12,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-15T16:03:08Z","required_equipment":"Dumbbells, Chair, Exercise Mat","workout_targets":"Back, Arms"}},{"id":1637,"day_offset":11,"workout_overview":{"id":805499,"web_url_param":"805499-c-t-s-ii","title":"C-T-S II","total_seconds":905,"difficulty_id":1,"likes_count":10,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/1132/skimble-bodyweighttricepsext2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/1132/skimble-bodyweighttricepsext2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:13Z","created_at":"2015-10-15T18:08:11Z","required_equipment":"Dumbbells, Chair, Wall","workout_targets":"Shoulders, Arms"}},{"id":1638,"day_offset":14,"workout_overview":{"id":805292,"web_url_param":"805292-learn-to-shred-iii","title":"Learn to Shred III","total_seconds":1049,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/67310/skimble-workout-trainer-exercise-kneeling-push-ups_279a0469-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/67310/skimble-workout-trainer-exercise-kneeling-push-ups_279a0469-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-14T22:49:02Z","required_equipment":"Dumbbells, Exercise Mat","workout_targets":"Shoulders, Arms"}},{"id":1639,"day_offset":16,"workout_overview":{"id":805473,"web_url_param":"805473-back-and-biceps-iii","title":"Back and Biceps III","total_seconds":882,"difficulty_id":1,"likes_count":9,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/1531/skimble-lying-supermans-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/1531/skimble-lying-supermans-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-15T16:31:12Z","required_equipment":"Dumbbells, Exercise Mat","workout_targets":"Arms"}},{"id":1640,"day_offset":18,"workout_overview":{"id":805501,"web_url_param":"805501-c-t-s-iii","title":"C-T-S III","total_seconds":1077,"difficulty_id":1,"likes_count":7,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4670/skimble-workout-trainer-exercise-wall-diamond-pushups-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4670/skimble-workout-trainer-exercise-wall-diamond-pushups-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:13Z","created_at":"2015-10-15T18:29:06Z","required_equipment":"Dumbbells, Wall, Exercise Mat","workout_targets":"Upper Body"}},{"id":1641,"day_offset":21,"workout_overview":{"id":805297,"web_url_param":"805297-learn-to-shred-iv","title":"Learn to Shred IV","total_seconds":1080,"difficulty_id":1,"likes_count":11,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66736/skimble-workout-trainer-exercise-alternating-bent-over-rows_279a0185-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-14T23:28:17Z","required_equipment":"Dumbbells, Exercise Mat","workout_targets":"Shoulders, Arms"}},{"id":1642,"day_offset":23,"workout_overview":{"id":805483,"web_url_param":"805483-back-and-biceps-iv","title":"Back and Biceps IV","total_seconds":1060,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5476/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5476/skimble-workout-trainer-exercise-concentrated-right-dumbbell-bicep-curls-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:12Z","created_at":"2015-10-15T16:57:28Z","required_equipment":"Dumbbells, Bench, Exercise Mat","workout_targets":"Arms"}},{"id":1643,"day_offset":25,"workout_overview":{"id":805505,"web_url_param":"805505-c-t-s-iv","title":"C-T-S IV","total_seconds":1040,"difficulty_id":1,"likes_count":2,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/54238/skimble-workout-trainer-exercise-governators-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/54238/skimble-workout-trainer-exercise-governators-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:13Z","created_at":"2015-10-15T18:59:15Z","required_equipment":"Dumbbells, Wall, Exercise Mat","workout_targets":"Upper Body"}}],"program_template_goals":[{"id":405,"program_goal":{"id":10,"target_areas":"arms, chest, biceps, triceps","name":"Wzmocnić górną część ciała","web_url_param":"10-wzmocnić-górną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-upper-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-upper-body.jpg"}},{"id":408,"program_goal":{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"}},{"id":678,"program_goal":{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/164323/skimble-workout-trainer-program-square-beginners-guide-upper-body-strength_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/164323/skimble-workout-trainer-program-square-beginners-guide-upper-body-strength_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/164331/skimble-workout-trainer-program-beginners-guide-upper-body-strength_thumb.jpg","equipment":"Dumbbells, Chair, Exercise Mat, Wall, Bench","created_at":"2016-02-24T23:06:56Z","web_url_param":"147-beginners-guide-upper-body-strength","bundle_id":0,"start_day_of_week":1},{"id":172,"name":"Calisthenics 1.0","description":"Calisthenics training brings your workouts back to the basics. With no equipment required, these effective bodyweight-only workouts help you develop a great fitness routine. These full length training sessions, done in the 2-week schedule will leave you feeling fit, healthy and strong. This program is designed to be done anywhere, whether you are on vacation, at-home or outside! Don't miss your workouts because you can't make it to the gym, start CALISTHENICS 1.0 now and get your body in top shape. Lose weight, gain muscular control and build endurance.","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.calisthenicscasual","num_days":14,"average_workouts_per_week":4,"total_use_count":2377,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":80,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":1869,"day_offset":0,"workout_overview":{"id":850841,"web_url_param":"850841-low-body-basics-i","title":"Low Body Basics I","total_seconds":1800,"difficulty_id":1,"likes_count":34,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/47428/skimble-workout-trainer-exercise-split-squats-7_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/47428/skimble-workout-trainer-exercise-split-squats-7_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:13Z","created_at":"2016-04-17T19:40:08Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":1870,"day_offset":2,"workout_overview":{"id":850846,"web_url_param":"850846-core-essentials-i","title":"Core Essentials I","total_seconds":1320,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/54640/skimble-workout-trainer-exercise-inchworms-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/54640/skimble-workout-trainer-exercise-inchworms-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:13Z","created_at":"2016-04-17T19:58:09Z","required_equipment":"No Equipment","workout_targets":"Core"}},{"id":1871,"day_offset":3,"workout_overview":{"id":850852,"web_url_param":"850852-core-essentials-ii","title":"Core Essentials II","total_seconds":1620,"difficulty_id":1,"likes_count":17,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/60931/skimble-workout-trainer-exercise-wall-sit_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:12Z","created_at":"2016-04-17T20:46:03Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Core, Legs"}},{"id":1872,"day_offset":6,"workout_overview":{"id":850859,"web_url_param":"850859-low-body-basics-ii","title":"Low Body Basics II","total_seconds":1800,"difficulty_id":1,"likes_count":11,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/47884/skimble-workout-trainer-exercise-reverse-lunge-to-right-side-lunge-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/47884/skimble-workout-trainer-exercise-reverse-lunge-to-right-side-lunge-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:12Z","created_at":"2016-04-17T21:29:44Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":1873,"day_offset":8,"workout_overview":{"id":850868,"web_url_param":"850868-core-essentials-iii","title":"Core Essentials III","total_seconds":1550,"difficulty_id":1,"likes_count":16,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/53142/skimble-workout-trainer-exercise-left-side-plank_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/53142/skimble-workout-trainer-exercise-left-side-plank_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:12Z","created_at":"2016-04-17T22:06:03Z","required_equipment":"Wall","workout_targets":"Core"}},{"id":1874,"day_offset":9,"workout_overview":{"id":850870,"web_url_param":"850870-core-essentials-iv","title":"Core Essentials IV","total_seconds":1200,"difficulty_id":1,"likes_count":13,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5731/skimble-workout-trainer-exercise-squats-raised-arms-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5731/skimble-workout-trainer-exercise-squats-raised-arms-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:13Z","created_at":"2016-04-17T22:29:11Z","required_equipment":"No Equipment","workout_targets":"Core, Shoulders"}},{"id":1875,"day_offset":11,"workout_overview":{"id":850883,"web_url_param":"850883-core-essentials-v","title":"Core Essentials V","total_seconds":2040,"difficulty_id":1,"likes_count":7,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12993/skimble-workout-trainer-exercise-sit-throughs-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12993/skimble-workout-trainer-exercise-sit-throughs-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:13Z","created_at":"2016-04-17T23:36:53Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":1876,"day_offset":13,"workout_overview":{"id":851120,"web_url_param":"851120-low-body-basics-iii","title":"Low Body Basics III","total_seconds":1800,"difficulty_id":1,"likes_count":1,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/51482/skimble-workout-trainer-exercise-lunges-with-rotation-7_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/51482/skimble-workout-trainer-exercise-lunges-with-rotation-7_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:15Z","created_at":"2016-04-18T20:31:50Z","required_equipment":"Wall","workout_targets":"Lower Body"}}],"program_template_goals":[{"id":594,"program_goal":{"id":5,"target_areas":"cardio, aerobics, strength","name":"Popraw wytrzymałość","web_url_param":"5-popraw-wytrzymałość","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-endurance.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-endurance.jpg"}},{"id":666,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":718,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/258822/skimble-workout-trainer-program-square-calisthenics-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/258822/skimble-workout-trainer-program-square-calisthenics-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/258874/skimble-workout-trainer-program-calisthenics-1_thumb.jpg","equipment":"Exercise Mat, Wall","created_at":"2016-04-28T20:35:42Z","web_url_param":"172-calisthenics-10","bundle_id":0,"start_day_of_week":1},{"id":247,"name":"Beginner's Guide: Yoga","description":"You're new to yoga, but you still want to get your flow on. Wonderful. All you need is a mat, an open mind and a sense of adventure! This program is great for your first time but will grow with you too, so you can come back to it whenever you want to get in a quick and well-rounded practice. It gives you a complete list of the most basic yoga positions. Postures are offered in a logical progression for a solid understanding of proper form. Focus is on applying sound principles to create a safe and enjoyable experience for you to eventually complete basic, full spectrum yoga.\n\nTIP: Do not hesitate to pause, watch the pose first and then perform it.","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.beginner.guide.yoga","num_days":27,"average_workouts_per_week":3,"total_use_count":2469,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":70,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":2616,"day_offset":0,"start_minute_in_day":0,"workout_overview":{"id":868311,"web_url_param":"868311-beginners-yoga-a","title":"Beginner's Yoga A","total_seconds":720,"difficulty_id":1,"likes_count":52,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/69987/skimble-workout-trainer-exercise-pretzel-stretch_279a0231-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/69987/skimble-workout-trainer-exercise-pretzel-stretch_279a0231-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:39Z","created_at":"2016-06-27T23:50:00Z","required_equipment":"Exercise Mat","workout_targets":"Legs"}},{"id":2617,"day_offset":2,"start_minute_in_day":0,"workout_overview":{"id":868310,"web_url_param":"868310-beginners-yoga-b","title":"Beginner's Yoga B","total_seconds":795,"difficulty_id":1,"likes_count":36,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/70522/skimble-workout-trainer-exercise-standing-cat-cow_279a0044-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/70522/skimble-workout-trainer-exercise-standing-cat-cow_279a0044-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:39Z","created_at":"2016-06-27T23:49:57Z","required_equipment":"Exercise Mat","workout_targets":"Back, Core"}},{"id":2618,"day_offset":5,"start_minute_in_day":0,"workout_overview":{"id":868309,"web_url_param":"868309-beginners-yoga-c","title":"Beginner's Yoga C","total_seconds":675,"difficulty_id":1,"likes_count":28,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/70468/skimble-workout-trainer-exercise-lean-over-hamstring-and-back-stretch_279a0003-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/70468/skimble-workout-trainer-exercise-lean-over-hamstring-and-back-stretch_279a0003-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:39Z","created_at":"2016-06-27T23:49:52Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Shoulders"}},{"id":2619,"day_offset":7,"start_minute_in_day":0,"workout_overview":{"id":864159,"web_url_param":"864159-beginners-yoga-d","title":"Beginner's Yoga D","total_seconds":1250,"difficulty_id":1,"likes_count":28,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/70243/skimble-workout-trainer-exercise-left-lunge_279a0122-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/70243/skimble-workout-trainer-exercise-left-lunge_279a0122-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:36Z","created_at":"2016-06-10T21:02:22Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}},{"id":2620,"day_offset":9,"start_minute_in_day":0,"workout_overview":{"id":868797,"web_url_param":"868797-beginners-yoga-e","title":"Beginner's Yoga E","total_seconds":1540,"difficulty_id":1,"likes_count":18,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/70167/skimble-workout-trainer-exercise-left-warrior-2_279a0079-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/70167/skimble-workout-trainer-exercise-left-warrior-2_279a0079-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:39Z","created_at":"2016-06-29T21:39:34Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Legs, Glutes"}},{"id":2621,"day_offset":12,"start_minute_in_day":0,"workout_overview":{"id":865124,"web_url_param":"865124-beginners-yoga-f","title":"Beginner's Yoga F","total_seconds":1385,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/41588/skimble-workout-trainer-exercise-yoga-left-warrior-1-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/41588/skimble-workout-trainer-exercise-yoga-left-warrior-1-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:37Z","created_at":"2016-06-14T23:38:20Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Legs, Shoulders"}},{"id":2622,"day_offset":14,"start_minute_in_day":0,"workout_overview":{"id":864163,"web_url_param":"864163-beginners-yoga-g","title":"Beginner's Yoga G","total_seconds":1220,"difficulty_id":1,"likes_count":11,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19001/skimble-workout-trainer-exercise-downward-facing-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19001/skimble-workout-trainer-exercise-downward-facing-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:36Z","created_at":"2016-06-10T21:32:17Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":2623,"day_offset":16,"start_minute_in_day":0,"workout_overview":{"id":869005,"web_url_param":"869005-beginners-yoga-h","title":"Beginner's Yoga H","total_seconds":1275,"difficulty_id":1,"likes_count":16,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/54143/skimble-workout-trainer-exercise-yoga-advanced-crow-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/54143/skimble-workout-trainer-exercise-yoga-advanced-crow-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:40Z","created_at":"2016-06-30T19:00:00Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Legs, Glutes"}},{"id":2624,"day_offset":19,"start_minute_in_day":0,"workout_overview":{"id":869014,"web_url_param":"869014-beginners-yoga-i","title":"Beginner's Yoga I","total_seconds":930,"difficulty_id":1,"likes_count":12,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/42559/skimble-workout-trainer-exercise-yoga-modified-chaturanga-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/42559/skimble-workout-trainer-exercise-yoga-modified-chaturanga-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:40Z","created_at":"2016-06-30T19:24:45Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Legs"}},{"id":2625,"day_offset":21,"start_minute_in_day":0,"workout_overview":{"id":869021,"web_url_param":"869021-beginners-yoga-j","title":"Beginner's Yoga J","total_seconds":1335,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/38267/skimble-workout-trainer-exercise-yoga-left-twisting-low-lunge-9_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/38267/skimble-workout-trainer-exercise-yoga-left-twisting-low-lunge-9_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:40Z","created_at":"2016-06-30T19:47:58Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Full Body"}},{"id":2626,"day_offset":23,"start_minute_in_day":0,"workout_overview":{"id":869037,"web_url_param":"869037-beginners-yoga-k","title":"Beginner's Yoga K","total_seconds":1380,"difficulty_id":1,"likes_count":4,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/59877/skimble-workout-trainer-exercise-yoga-locust-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/59877/skimble-workout-trainer-exercise-yoga-locust-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:41Z","created_at":"2016-06-30T20:38:33Z","required_equipment":"Exercise Mat, Wall","workout_targets":"Full Body"}},{"id":2627,"day_offset":26,"start_minute_in_day":0,"workout_overview":{"id":869043,"web_url_param":"869043-beginners-yoga-l","title":"Beginner's Yoga L","total_seconds":1095,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/38823/skimble-workout-trainer-exercise-yoga-matsyendras-twist-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/38823/skimble-workout-trainer-exercise-yoga-matsyendras-twist-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:41Z","created_at":"2016-06-30T21:15:47Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Glutes, Back"}}],"program_template_goals":[{"id":994,"program_goal":{"id":19,"target_areas":"Full Body","name":"Wszystko o jodze","web_url_param":"19-wszystko-o-jodze","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/all-about-yoga.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/all-about-yoga.jpg"}},{"id":995,"program_goal":{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"}},{"id":1289,"program_goal":{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/415595/skimble-workout-trainer-program-square-beginners-guide-yoga_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/415595/skimble-workout-trainer-program-square-beginners-guide-yoga_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2808692/skimble-workout-trainer-english-en-program-beginner-guide-yoga-247_thumb.jpg","equipment":"Exercise Mat, Wall","created_at":"2016-07-22T23:22:33Z","web_url_param":"247-beginners-guide-yoga","bundle_id":0,"start_day_of_week":1},{"id":24,"name":"Lower Body Booster 1","description":"Lower Body Booster Level 1 is the first in a series of three awesome programs, aimed at getting your legs and butt into tip-top shape! This casual program will focus on getting your butt, legs, quads, and leg stabilizers moving. Learn a variety of amazing lower body moves you can do anywhere and start trimming those stems!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.lowerbodycasualtwo","num_days":21,"average_workouts_per_week":3,"total_use_count":1837,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":58,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":197,"day_offset":0,"workout_overview":{"id":325506,"web_url_param":"325506-lower-body-booster-a","title":"Lower Body Booster A","total_seconds":840,"difficulty_id":1,"likes_count":77,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2674/skimble-workout-trainer-exercise-split-squat-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2674/skimble-workout-trainer-exercise-split-squat-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:32Z","created_at":"2012-02-22T19:22:08Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":198,"day_offset":2,"workout_overview":{"id":325513,"web_url_param":"325513-lower-body-booster-b","title":"Lower Body Booster B","total_seconds":840,"difficulty_id":1,"likes_count":47,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:34Z","created_at":"2012-02-22T19:37:54Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":199,"day_offset":4,"workout_overview":{"id":449014,"web_url_param":"449014-lower-body-core-butt","title":"Lower Body: Core & Butt","total_seconds":2140,"difficulty_id":1,"likes_count":47,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3881/skimble-workout-trainer-exercise-right-elbow-plank_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3881/skimble-workout-trainer-exercise-right-elbow-plank_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:08Z","created_at":"2013-01-07T03:42:26Z","required_equipment":"Chair, Exercise Mat","workout_targets":"Core, Glutes"}},{"id":357,"day_offset":7,"workout_overview":{"id":325515,"web_url_param":"325515-lower-body-booster-c","title":"Lower Body Booster C","total_seconds":840,"difficulty_id":1,"likes_count":41,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:32Z","created_at":"2012-02-22T19:58:35Z","required_equipment":"Wall, Chair","workout_targets":"Legs"}},{"id":358,"day_offset":9,"workout_overview":{"id":451856,"web_url_param":"451856-lower-body-butt-legs","title":"Lower Body: Butt & Legs","total_seconds":2110,"difficulty_id":1,"likes_count":36,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36775/skimble-workout-trainer-exercise-hamstring-kickbacks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36775/skimble-workout-trainer-exercise-hamstring-kickbacks-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:24Z","created_at":"2013-01-10T22:19:26Z","required_equipment":"Chair, Box / Step, Exercise Mat","workout_targets":"Lower Body"}},{"id":359,"day_offset":11,"workout_overview":{"id":325513,"web_url_param":"325513-lower-body-booster-b","title":"Lower Body Booster B","total_seconds":840,"difficulty_id":1,"likes_count":47,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2536/skimble-workout-trainer-exercise-bird-dog-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:34:34Z","created_at":"2012-02-22T19:37:54Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":360,"day_offset":14,"workout_overview":{"id":325506,"web_url_param":"325506-lower-body-booster-a","title":"Lower Body Booster A","total_seconds":840,"difficulty_id":1,"likes_count":77,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2674/skimble-workout-trainer-exercise-split-squat-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2674/skimble-workout-trainer-exercise-split-squat-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:32Z","created_at":"2012-02-22T19:22:08Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":361,"day_offset":16,"workout_overview":{"id":449014,"web_url_param":"449014-lower-body-core-butt","title":"Lower Body: Core & Butt","total_seconds":2140,"difficulty_id":1,"likes_count":47,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3881/skimble-workout-trainer-exercise-right-elbow-plank_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3881/skimble-workout-trainer-exercise-right-elbow-plank_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:45:08Z","created_at":"2013-01-07T03:42:26Z","required_equipment":"Chair, Exercise Mat","workout_targets":"Core, Glutes"}},{"id":362,"day_offset":18,"workout_overview":{"id":325515,"web_url_param":"325515-lower-body-booster-c","title":"Lower Body Booster C","total_seconds":840,"difficulty_id":1,"likes_count":41,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2437/skimble-workout-trainer-exercise-reverse-floor-bridge-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:44:32Z","created_at":"2012-02-22T19:58:35Z","required_equipment":"Wall, Chair","workout_targets":"Legs"}},{"id":363,"day_offset":20,"workout_overview":{"id":451856,"web_url_param":"451856-lower-body-butt-legs","title":"Lower Body: Butt & Legs","total_seconds":2110,"difficulty_id":1,"likes_count":36,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/36775/skimble-workout-trainer-exercise-hamstring-kickbacks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/36775/skimble-workout-trainer-exercise-hamstring-kickbacks-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:24Z","created_at":"2013-01-10T22:19:26Z","required_equipment":"Chair, Box / Step, Exercise Mat","workout_targets":"Lower Body"}}],"program_template_goals":[{"id":82,"program_goal":{"id":11,"target_areas":"legs, butt, quads, calves","name":"Wzmocnić dolną część ciała","web_url_param":"11-wzmocnić-dolną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-lower-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-lower-body.jpg"}},{"id":84,"program_goal":{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"}},{"id":1301,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55639/skimble-workout-trainer-program-square-lower-body-booster-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/55639/skimble-workout-trainer-program-square-lower-body-booster-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/55445/lowerbodyboost1_4600x2588_thumb.jpg","equipment":"Wall, Chair, Exercise Mat, Box or Step","created_at":"2012-05-17T20:11:33Z","web_url_param":"24-lower-body-booster-1","bundle_id":0,"start_day_of_week":1},{"id":50,"name":"Lean Pilates: Control","description":"Are you new to Pilates or haven't been back in a while? This 15-day program will help you get the foundation you need to get into the Pilates game. These 8 core and leg-focused workouts are great building blocks to branch off into whatever fitness direction you're looking to go to next. The only equipment needed for this program is a mat and a chair, so it's great to do anywhere. Test your core on day 1 by seeing how long you can hold a plank, then retest that plank on the last day! Have fun and happy sweating!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.matpilatescasual","num_days":15,"average_workouts_per_week":3,"total_use_count":1686,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":49,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":531,"day_offset":0,"start_minute_in_day":0,"workout_overview":{"id":465959,"web_url_param":"465959-lean-pilates-i-a","title":"Lean Pilates I A","total_seconds":945,"difficulty_id":1,"likes_count":50,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/21332/skimble-workout-trainer-exercise-lean-forward-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/21332/skimble-workout-trainer-exercise-lean-forward-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:34Z","created_at":"2013-01-29T22:49:58Z","required_equipment":"Exercise Mat","workout_targets":"Glutes, Legs"}},{"id":532,"day_offset":2,"start_minute_in_day":0,"workout_overview":{"id":465983,"web_url_param":"465983-lean-pilates-i-b","title":"Lean Pilates I B","total_seconds":990,"difficulty_id":1,"likes_count":30,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/20638/skimble-workout-trainer-exercise-rollerover-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/20638/skimble-workout-trainer-exercise-rollerover-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:34Z","created_at":"2013-01-29T23:22:34Z","required_equipment":"Exercise Mat","workout_targets":"Core, Legs"}},{"id":533,"day_offset":4,"start_minute_in_day":0,"workout_overview":{"id":466009,"web_url_param":"466009-lean-pilates-i-c","title":"Lean Pilates I C","total_seconds":940,"difficulty_id":1,"likes_count":24,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/49452/skimble-workout-trainer-yoga-exercise-modified-boat-pose-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/49452/skimble-workout-trainer-yoga-exercise-modified-boat-pose-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:34Z","created_at":"2013-01-29T23:53:54Z","required_equipment":"Exercise Mat","workout_targets":"Core, Glutes"}},{"id":534,"day_offset":6,"start_minute_in_day":0,"workout_overview":{"id":466030,"web_url_param":"466030-lean-pilates-i-d","title":"Lean Pilates I D","total_seconds":1080,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/39154/skimble-workout-trainer-exercise-yoga-left-half-split-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/39154/skimble-workout-trainer-exercise-yoga-left-half-split-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:34Z","created_at":"2013-01-30T00:30:08Z","required_equipment":"Exercise Mat","workout_targets":"Core, Legs"}},{"id":535,"day_offset":8,"start_minute_in_day":0,"workout_overview":{"id":479892,"web_url_param":"479892-lean-pilates-i-e","title":"Lean Pilates I E","total_seconds":1155,"difficulty_id":1,"likes_count":18,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19111/skimble-workout-trainer-exercise-donkey-whips-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:43Z","created_at":"2013-02-26T22:16:28Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":536,"day_offset":10,"start_minute_in_day":0,"workout_overview":{"id":479907,"web_url_param":"479907-lean-pilates-i-f","title":"Lean Pilates I F","total_seconds":1095,"difficulty_id":1,"likes_count":16,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/38492/skimble-workout-trainer-exercise-yoga-right-lunge-easy-twist-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/38492/skimble-workout-trainer-exercise-yoga-right-lunge-easy-twist-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:44Z","created_at":"2013-02-26T23:04:20Z","required_equipment":"Exercise Mat","workout_targets":"Core"}},{"id":537,"day_offset":12,"start_minute_in_day":0,"workout_overview":{"id":479927,"web_url_param":"479927-lean-pilates-i-g","title":"Lean Pilates I G","total_seconds":930,"difficulty_id":1,"likes_count":11,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/31255/skimble-workout-trainer-exercise-downward-facing-dog-right-leg-raise-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/31255/skimble-workout-trainer-exercise-downward-facing-dog-right-leg-raise-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:44Z","created_at":"2013-02-26T23:38:57Z","required_equipment":"Exercise Mat","workout_targets":"Core, Legs"}},{"id":538,"day_offset":14,"start_minute_in_day":0,"workout_overview":{"id":479947,"web_url_param":"479947-lean-pilates-i-h","title":"Lean Pilates I H","total_seconds":1140,"difficulty_id":1,"likes_count":4,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/39589/skimble-workout-trainer-exercise-bar-method-fold-over-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/39589/skimble-workout-trainer-exercise-bar-method-fold-over-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T01:46:44Z","created_at":"2013-02-26T23:57:55Z","required_equipment":"Exercise Mat","workout_targets":"Yoga, Lower Body"}}],"program_template_goals":[{"id":175,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}},{"id":185,"program_goal":{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"}},{"id":691,"program_goal":{"id":20,"target_areas":"Full Body","name":"Styl studia","web_url_param":"20-styl-studia","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/studio-style.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/studio-style.jpg"}},{"id":758,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/58059/skimble-workout-trainer-program-square-lean-pilates-control-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/58059/skimble-workout-trainer-program-square-lean-pilates-control-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/58083/skimble-workout-trainer-program-lean-pilates-control-1_thumb.jpg","equipment":"Exercise Mat","created_at":"2015-01-14T23:29:43Z","web_url_param":"50-lean-pilates-control","bundle_id":0,"start_day_of_week":1},{"id":104,"name":"Cardio Kick: Condition","description":"Whether you’re looking to increase strength, confidence or cardio endurance, kickboxing is an awesome workout style that delivers results. It’s one of the most effective full body workouts, because it combines power, speed and endurance. These workouts don't use any weights, but we are sure you will develop shoulder strength along the way. Are you ready to learn how to throw a punch while you burn a ton of calories? For this program, you will only need access to a jump rope, no other equipment is required. It’s time to put on your game face and step into the ring.\t\t\t\t","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.cardiokickcasualtwo","num_days":13,"average_workouts_per_week":5,"total_use_count":1556,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":59,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":1173,"day_offset":0,"workout_overview":{"id":799168,"web_url_param":"799168-round-11","title":"Round 1.1","total_seconds":740,"difficulty_id":1,"likes_count":28,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6204/skimble-workout-trainer-exercise-kickboxing-squat-kicks-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6204/skimble-workout-trainer-exercise-kickboxing-squat-kicks-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:08Z","created_at":"2015-09-21T21:14:54Z","required_equipment":"Jump Rope","workout_targets":"Full Body"}},{"id":1174,"day_offset":1,"workout_overview":{"id":799170,"web_url_param":"799170-round-12","title":"Round 1.2","total_seconds":630,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/20085/skimble-workout-trainer-exercise-straight-punches-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:46:54Z","created_at":"2015-09-21T21:20:22Z","required_equipment":"No Equipment","workout_targets":"Full Body"}},{"id":1175,"day_offset":2,"workout_overview":{"id":799174,"web_url_param":"799174-round-13","title":"Round 1.3","total_seconds":670,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19149/skimble-workout-trainer-exercise-crunch-punches-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19149/skimble-workout-trainer-exercise-crunch-punches-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:46:54Z","created_at":"2015-09-21T21:30:32Z","required_equipment":"Exercise Mat","workout_targets":"Core, Shoulders"}},{"id":1176,"day_offset":4,"workout_overview":{"id":799176,"web_url_param":"799176-round-14","title":"Round 1.4","total_seconds":680,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/49852/skimble-workout-trainer-exercise-right-uppercuts-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/49852/skimble-workout-trainer-exercise-right-uppercuts-1_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:09Z","created_at":"2015-09-21T21:34:21Z","required_equipment":"Jump Rope","workout_targets":"Full Body"}},{"id":1177,"day_offset":5,"workout_overview":{"id":799179,"web_url_param":"799179-round-15","title":"Round 1.5","total_seconds":640,"difficulty_id":1,"likes_count":17,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/51150/skimble-workout-trainer-exercise-left-hooks-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/51150/skimble-workout-trainer-exercise-left-hooks-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:09Z","created_at":"2015-09-21T21:39:35Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":1178,"day_offset":7,"workout_overview":{"id":799187,"web_url_param":"799187-round-16","title":"Round 1.6","total_seconds":630,"difficulty_id":1,"likes_count":15,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6638/skimble-workout-trainer-exercise-kickboxing-left-side-taps-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6638/skimble-workout-trainer-exercise-kickboxing-left-side-taps-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:09Z","created_at":"2015-09-21T21:47:41Z","required_equipment":"Jump Rope","workout_targets":"Legs"}},{"id":1179,"day_offset":8,"workout_overview":{"id":799190,"web_url_param":"799190-round-17","title":"Round 1.7","total_seconds":620,"difficulty_id":1,"likes_count":13,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/18967/skimble-workout-trainer-exercise-elbow-strike-knee-strike-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/18967/skimble-workout-trainer-exercise-elbow-strike-knee-strike-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:09Z","created_at":"2015-09-21T21:53:03Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":1180,"day_offset":9,"workout_overview":{"id":799192,"web_url_param":"799192-round-18","title":"Round 1.8","total_seconds":630,"difficulty_id":1,"likes_count":16,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/18528/skimble-workout-trainer-exercise-full-scorpion-10_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/18528/skimble-workout-trainer-exercise-full-scorpion-10_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:09Z","created_at":"2015-09-21T21:58:25Z","required_equipment":"Jump Rope","workout_targets":"Full Body"}},{"id":1181,"day_offset":11,"workout_overview":{"id":799194,"web_url_param":"799194-round-19","title":"Round 1.9","total_seconds":635,"difficulty_id":1,"likes_count":17,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12047/skimble-workout-trainer-exercise-left-elbow-swings-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12047/skimble-workout-trainer-exercise-left-elbow-swings-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:00:10Z","created_at":"2015-09-21T22:04:10Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":1182,"day_offset":12,"workout_overview":{"id":799195,"web_url_param":"799195-final-round-1","title":"Final Round 1","total_seconds":630,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6232/skimble-workout-trainer-exercise-kickboxing-right-roundhouses-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6232/skimble-workout-trainer-exercise-kickboxing-right-roundhouses-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:46:57Z","created_at":"2015-09-21T22:08:24Z","required_equipment":"Jump Rope","workout_targets":"Lower Body"}}],"program_template_goals":[{"id":362,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":363,"program_goal":{"id":5,"target_areas":"cardio, aerobics, strength","name":"Popraw wytrzymałość","web_url_param":"5-popraw-wytrzymałość","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-endurance.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-endurance.jpg"}},{"id":364,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":611,"program_goal":{"id":15,"target_areas":"Full Body","name":"Cardio","web_url_param":"15-cardio","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/cardio.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/cardio.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66353/skimble-workout-trainer-program-square-cardiokick-1_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66353/skimble-workout-trainer-program-square-cardiokick-1_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66478/skimble-workout-trainer-program-cardiokick-1_thumb.jpg","equipment":"Jump Rope, Exercise Mat","created_at":"2015-11-16T22:28:00Z","web_url_param":"104-cardio-kick-condition","bundle_id":0,"start_day_of_week":1},{"id":96,"name":"Active Trucker: Phase 1","description":"Active Trucker Phase 1, designed by former truck driver and award winning fitness guru to the trucking industry, Siphiwe Baleka, uses ten basic exercises that truck drivers can do anywhere, anytime and without any equipment. Truck drivers can do these workouts right at the side of the truck, at rest areas or inside truck stops - anywhere that feels comfortable. The goal of this program is to guide you in developing an exercise habit. Working out every day can seem daunting at first, but stick with the program and at the end you won't be able to wait for your daily workout! Each workout builds on the previous, giving you a progression that maximizes your fitness in just four weeks, no matter what your level of fitness at the start. The key to success in this program is to spike your metabolism by doing each exercise with maximum effort.","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.activetruckercasual","num_days":28,"average_workouts_per_week":7,"total_use_count":1049,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":50,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":1060,"day_offset":0,"workout_overview":{"id":794128,"web_url_param":"794128-establish-your-baseline","title":"Establish Your Baseline","total_seconds":1040,"difficulty_id":1,"likes_count":46,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66655/skimble-workout-trainer-exercise-fit-active-trucker-rest_3_088_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66655/skimble-workout-trainer-exercise-fit-active-trucker-rest_3_088_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-07-09T11:43:23Z","created_at":"2015-09-04T21:55:05Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1061,"day_offset":1,"workout_overview":{"id":795855,"web_url_param":"795855-walk-squat","title":"Walk & Squat","total_seconds":1040,"difficulty_id":1,"likes_count":31,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65675/skimble-workout-trainer-exercise-fit-active-trucker-max-rep-squats_s_2_231_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65675/skimble-workout-trainer-exercise-fit-active-trucker-max-rep-squats_s_2_231_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-07-10T21:02:33Z","created_at":"2015-09-10T23:07:40Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1062,"day_offset":2,"workout_overview":{"id":795856,"web_url_param":"795856-walk-box","title":"Walk & Box","total_seconds":1040,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65955/skimble-workout-trainer-exercise-fit-active-trucker-shadow-boxing_s_3_181_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65955/skimble-workout-trainer-exercise-fit-active-trucker-shadow-boxing_s_3_181_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-01-24T12:46:12Z","created_at":"2015-09-10T23:10:53Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1063,"day_offset":3,"workout_overview":{"id":795857,"web_url_param":"795857-walk-cross-knees","title":"Walk & Cross Knees","total_seconds":1040,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65147/skimble-workout-trainer-exercise-fit-active-trucker-cross-knees-to-elbows_s_2_100_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65147/skimble-workout-trainer-exercise-fit-active-trucker-cross-knees-to-elbows_s_2_100_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-01-25T09:46:14Z","created_at":"2015-09-10T23:13:17Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1064,"day_offset":4,"workout_overview":{"id":795858,"web_url_param":"795858-put-it-all-together","title":"Put It All Together","total_seconds":1020,"difficulty_id":1,"likes_count":22,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66697/skimble-workout-trainer-exercise-fit-active-trucker-walk-walking_s_1_108_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66697/skimble-workout-trainer-exercise-fit-active-trucker-walk-walking_s_1_108_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-07-20T16:23:44Z","created_at":"2015-09-10T23:14:22Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1065,"day_offset":5,"workout_overview":{"id":795860,"web_url_param":"795860-change-it-up","title":"Change It Up","total_seconds":950,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66655/skimble-workout-trainer-exercise-fit-active-trucker-rest_3_088_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66655/skimble-workout-trainer-exercise-fit-active-trucker-rest_3_088_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-07-14T16:06:11Z","created_at":"2015-09-10T23:16:31Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1066,"day_offset":6,"workout_overview":{"id":795861,"web_url_param":"795861-change-it-up-again","title":"Change It Up Again","total_seconds":1040,"difficulty_id":1,"likes_count":20,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/64907/skimble-workout-trainer-exercise-fit-active-trucker-arm-pumps_s_3_161_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/64907/skimble-workout-trainer-exercise-fit-active-trucker-arm-pumps_s_3_161_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-05-21T03:36:14Z","created_at":"2015-09-10T23:17:29Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1067,"day_offset":7,"workout_overview":{"id":795863,"web_url_param":"795863-active-recovery","title":"Active Recovery","total_seconds":1040,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66131/skimble-workout-trainer-exercise-fit-active-trucker-yoga-upward-salute-s_2_287_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66131/skimble-workout-trainer-exercise-fit-active-trucker-yoga-upward-salute-s_2_287_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-01-29T11:54:52Z","created_at":"2015-09-10T23:18:42Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1068,"day_offset":8,"workout_overview":{"id":795864,"web_url_param":"795864-lunging","title":"Lunging","total_seconds":1130,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65579/skimble-workout-trainer-exercise-fit-active-trucker-lunges-s_3_278_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65579/skimble-workout-trainer-exercise-fit-active-trucker-lunges-s_3_278_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-01-30T12:11:00Z","created_at":"2015-09-10T23:19:31Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1069,"day_offset":9,"workout_overview":{"id":795867,"web_url_param":"795867-high-knees","title":"High Knees","total_seconds":1130,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65475/skimble-workout-trainer-exercise-fit-active-trucker-high-knees_s_2_094_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65475/skimble-workout-trainer-exercise-fit-active-trucker-high-knees_s_2_094_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-03-22T07:28:50Z","created_at":"2015-09-10T23:20:13Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1070,"day_offset":10,"workout_overview":{"id":795868,"web_url_param":"795868-cross-knees","title":"Cross Knees","total_seconds":1130,"difficulty_id":1,"likes_count":17,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65154/skimble-workout-trainer-exercise-fit-active-trucker-cross-knees-to-elbows_s_3_102_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65154/skimble-workout-trainer-exercise-fit-active-trucker-cross-knees-to-elbows_s_3_102_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-07-30T10:23:42Z","created_at":"2015-09-10T23:22:53Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1071,"day_offset":11,"workout_overview":{"id":795869,"web_url_param":"795869-together-again","title":"Together Again","total_seconds":990,"difficulty_id":1,"likes_count":24,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65571/skimble-workout-trainer-exercise-fit-active-trucker-lunges-s_2_276_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65571/skimble-workout-trainer-exercise-fit-active-trucker-lunges-s_2_276_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-01T04:20:03Z","created_at":"2015-09-10T23:23:36Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1072,"day_offset":12,"workout_overview":{"id":795875,"web_url_param":"795875-lets-get-this","title":"Let's Get This!","total_seconds":1040,"difficulty_id":1,"likes_count":18,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65467/skimble-workout-trainer-exercise-fit-active-trucker-high-knees_s_1_092_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65467/skimble-workout-trainer-exercise-fit-active-trucker-high-knees_s_1_092_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-26T19:54:51Z","created_at":"2015-09-10T23:30:14Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1073,"day_offset":13,"workout_overview":{"id":795876,"web_url_param":"795876-whoa","title":"Whoa!","total_seconds":860,"difficulty_id":1,"likes_count":28,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65675/skimble-workout-trainer-exercise-fit-active-trucker-max-rep-squats_s_2_231_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65675/skimble-workout-trainer-exercise-fit-active-trucker-max-rep-squats_s_2_231_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-12-03T09:49:33Z","created_at":"2015-09-10T23:31:35Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1074,"day_offset":14,"workout_overview":{"id":795877,"web_url_param":"795877-youve-earned-this","title":"You've Earned This","total_seconds":1040,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66639/skimble-workout-trainer-exercise-fit-active-trucker-rest_2_578_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66639/skimble-workout-trainer-exercise-fit-active-trucker-rest_2_578_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-02-05T13:08:00Z","created_at":"2015-09-10T23:32:51Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1075,"day_offset":15,"workout_overview":{"id":795878,"web_url_param":"795878-more-progression","title":"More Progression","total_seconds":1085,"difficulty_id":1,"likes_count":13,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65613/skimble-workout-trainer-exercise-fit-active-trucker-lunges-with-knee-lifts_s_5_222_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65613/skimble-workout-trainer-exercise-fit-active-trucker-lunges-with-knee-lifts_s_5_222_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-06T10:51:06Z","created_at":"2015-09-10T23:36:04Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1076,"day_offset":16,"workout_overview":{"id":795879,"web_url_param":"795879-side-lunges","title":"Side Lunges","total_seconds":1085,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65987/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_3_284_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65987/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_3_284_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-12-06T14:11:31Z","created_at":"2015-09-10T23:36:44Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1077,"day_offset":17,"workout_overview":{"id":795880,"web_url_param":"795880-double-knees","title":"Double Knees","total_seconds":1085,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65258/skimble-workout-trainer-exercise-fit-active-trucker-double-knees_s_2_192_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65258/skimble-workout-trainer-exercise-fit-active-trucker-double-knees_s_2_192_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-11T17:57:18Z","created_at":"2015-09-10T23:37:28Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1078,"day_offset":18,"workout_overview":{"id":795881,"web_url_param":"795881-three-in-one","title":"Three in One","total_seconds":1085,"difficulty_id":1,"likes_count":15,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65611/skimble-workout-trainer-exercise-fit-active-trucker-lunges-with-knee-lifts_s_4_223_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65611/skimble-workout-trainer-exercise-fit-active-trucker-lunges-with-knee-lifts_s_4_223_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2015-10-02T19:01:11Z","created_at":"2015-09-10T23:40:08Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1079,"day_offset":19,"workout_overview":{"id":795882,"web_url_param":"795882-are-you-ready","title":"Are you Ready?","total_seconds":1200,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65603/skimble-workout-trainer-exercise-fit-active-trucker-lunges-with-knee-lifts_s_3_220_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65603/skimble-workout-trainer-exercise-fit-active-trucker-lunges-with-knee-lifts_s_3_220_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2015-10-02T19:01:12Z","created_at":"2015-09-10T23:40:44Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1080,"day_offset":20,"workout_overview":{"id":795884,"web_url_param":"795884-mixing-it-up","title":"Mixing It Up","total_seconds":700,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65987/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_3_284_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65987/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_3_284_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-16T00:31:29Z","created_at":"2015-09-10T23:41:25Z","required_equipment":"Exercise Mat","workout_targets":"Full Body","exercise_bundle_id":5}},{"id":1081,"day_offset":21,"workout_overview":{"id":795877,"web_url_param":"795877-youve-earned-this","title":"You've Earned This","total_seconds":1040,"difficulty_id":1,"likes_count":19,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66639/skimble-workout-trainer-exercise-fit-active-trucker-rest_2_578_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66639/skimble-workout-trainer-exercise-fit-active-trucker-rest_2_578_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2017-02-05T13:08:00Z","created_at":"2015-09-10T23:32:51Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1082,"day_offset":22,"workout_overview":{"id":795885,"web_url_param":"795885-get-to-the-finish","title":"Get to the Finish","total_seconds":995,"difficulty_id":1,"likes_count":15,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66695/skimble-workout-trainer-exercise-fit-active-trucker-walk-walking_s_2_109_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66695/skimble-workout-trainer-exercise-fit-active-trucker-walk-walking_s_2_109_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2015-10-02T19:01:12Z","created_at":"2015-09-10T23:43:53Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1083,"day_offset":23,"workout_overview":{"id":795887,"web_url_param":"795887-fight-for-fitness","title":"Fight for Fitness","total_seconds":965,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65795/skimble-workout-trainer-exercise-fit-active-trucker-rapid-punches_s_1_176_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65795/skimble-workout-trainer-exercise-fit-active-trucker-rapid-punches_s_1_176_full.jpg","pro_workout":false,"published":true,"visibility":0,"updated_at":"2023-08-22T17:18:53Z","created_at":"2023-08-22T17:18:53Z","required_equipment":"No Equipment","workout_targets":"Cardio","exercise_bundle_id":5,"copy_protected":1}},{"id":1084,"day_offset":24,"workout_overview":{"id":795888,"web_url_param":"795888-no-pain-no-gain","title":"No Pain, No Gain!","total_seconds":800,"difficulty_id":1,"likes_count":21,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65675/skimble-workout-trainer-exercise-fit-active-trucker-max-rep-squats_s_2_231_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65675/skimble-workout-trainer-exercise-fit-active-trucker-max-rep-squats_s_2_231_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-04T11:28:56Z","created_at":"2015-09-10T23:49:49Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}},{"id":1085,"day_offset":25,"workout_overview":{"id":795889,"web_url_param":"795889-more-pain-more-gain","title":"More Pain, More Gain!","total_seconds":800,"difficulty_id":1,"likes_count":14,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65971/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_1_283_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65971/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_1_283_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2015-12-10T15:41:35Z","created_at":"2015-09-10T23:50:40Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body","exercise_bundle_id":5}},{"id":1086,"day_offset":26,"workout_overview":{"id":795884,"web_url_param":"795884-mixing-it-up","title":"Mixing It Up","total_seconds":700,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/65987/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_3_284_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/65987/skimble-workout-trainer-exercise-fit-active-trucker-lateral-lunges-s_3_284_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-08-16T00:31:29Z","created_at":"2015-09-10T23:41:25Z","required_equipment":"Exercise Mat","workout_targets":"Full Body","exercise_bundle_id":5}},{"id":1087,"day_offset":27,"workout_overview":{"id":795893,"web_url_param":"795893-graduation-day","title":"Graduation Day","total_seconds":980,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/66639/skimble-workout-trainer-exercise-fit-active-trucker-rest_2_578_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/66639/skimble-workout-trainer-exercise-fit-active-trucker-rest_2_578_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2016-06-12T04:49:38Z","created_at":"2015-09-10T23:57:45Z","required_equipment":"Exercise Mat","workout_targets":"","exercise_bundle_id":5}}],"program_template_goals":[{"id":607,"program_goal":{"id":21,"target_areas":"Full Body","name":"Stworzone dla kierowców ciężarówek","web_url_param":"21-stworzone-dla-kierowców-ciężarówek","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/built-for-truckers.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/built-for-truckers.jpg"}},{"id":1558,"program_goal":{"id":23,"target_areas":"Full Body","name":"Specjalność","web_url_param":"23-specjalność","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/specialty.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/specialty.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/556170/skimble-workout-trainer-program-active-trucker-i_sqr_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/556170/skimble-workout-trainer-program-active-trucker-i_sqr_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/556173/skimble-workout-trainer-program-active-trucker-i_wd_thumb.jpg","equipment":"Exercise Mat","created_at":"2015-09-28T21:21:49Z","web_url_param":"96-active-trucker-phase-1","bundle_id":0,"start_day_of_week":1},{"id":209,"name":"Beginner's Guide: Endurance Boost","description":"Are you ready to build up your endurance, but not a fan of long runs? Or, are you just starting a new exercise routine and want to condition your heart and muscles so you are not huffing and puffing after just a few minutes? Do this 4 week endurance building program and increase your workout duration up from 8 minutes to 30 minutes by the end. This program helps you gradually and safely increase your workout time to build your cardiovascular and muscular endurance as well as improve your overall fitness. As you progress, work on keeping your exercise intensity high for maximum gains from this workout plan. Give yourself an Endurance Boost!","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.beginnerguideboostendurance","num_days":27,"average_workouts_per_week":4,"total_use_count":1329,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":36,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":2246,"day_offset":0,"workout_overview":{"id":862994,"web_url_param":"862994-endurance-boost-1","title":"Endurance Boost 1","total_seconds":480,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/19878/skimble-workout-trainer-exercise-walking-high-knees-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/19878/skimble-workout-trainer-exercise-walking-high-knees-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:30Z","created_at":"2016-06-07T22:51:17Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2247,"day_offset":2,"workout_overview":{"id":862997,"web_url_param":"862997-endurance-boost-2","title":"Endurance Boost 2","total_seconds":720,"difficulty_id":1,"likes_count":12,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11657/skimble-workout-trainer-exercise-shuffles-to-touch_4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:30Z","created_at":"2016-06-07T23:03:43Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2248,"day_offset":4,"workout_overview":{"id":863005,"web_url_param":"863005-endurance-boost-3","title":"Endurance Boost 3","total_seconds":720,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12993/skimble-workout-trainer-exercise-sit-throughs-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12993/skimble-workout-trainer-exercise-sit-throughs-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:30Z","created_at":"2016-06-07T23:21:59Z","required_equipment":"No Equipment","workout_targets":"Core, Back"}},{"id":2249,"day_offset":6,"workout_overview":{"id":863010,"web_url_param":"863010-endurance-boost-4","title":"Endurance Boost 4","total_seconds":840,"difficulty_id":1,"likes_count":7,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/29816/skimble-workout-trainer-exercise-skipping-high-knees-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/29816/skimble-workout-trainer-exercise-skipping-high-knees-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:30Z","created_at":"2016-06-07T23:44:25Z","required_equipment":"No Equipment","workout_targets":"Shoulders, Legs"}},{"id":2250,"day_offset":8,"workout_overview":{"id":863012,"web_url_param":"863012-endurance-boost-5","title":"Endurance Boost 5","total_seconds":900,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/59656/skimble-workout-trainer-exercise-traveling-ice-skaters-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/59656/skimble-workout-trainer-exercise-traveling-ice-skaters-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:31Z","created_at":"2016-06-07T23:54:25Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2251,"day_offset":10,"workout_overview":{"id":863267,"web_url_param":"863267-endurance-boost-6","title":"Endurance Boost 6","total_seconds":1200,"difficulty_id":1,"likes_count":5,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32434/skimble-workout-trainer-exercise-shadow-boxing-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:32Z","created_at":"2016-06-08T22:30:57Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":2252,"day_offset":12,"workout_overview":{"id":863272,"web_url_param":"863272-endurance-boost-7","title":"Endurance Boost 7","total_seconds":1200,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/50311/skimble-workout-trainer-exercise-front-back-jacks-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/50311/skimble-workout-trainer-exercise-front-back-jacks-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:32Z","created_at":"2016-06-08T22:54:57Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2253,"day_offset":14,"workout_overview":{"id":863299,"web_url_param":"863299-endurance-boost-8","title":"Endurance Boost 8","total_seconds":1110,"difficulty_id":1,"likes_count":5,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/6440/skimble-workout-trainer-exercise-plank-hopout-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:34Z","created_at":"2016-06-09T00:46:06Z","required_equipment":"No Equipment","workout_targets":"Core"}},{"id":2254,"day_offset":16,"workout_overview":{"id":863309,"web_url_param":"863309-endurance-boost-9","title":"Endurance Boost 9","total_seconds":1380,"difficulty_id":1,"likes_count":4,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32026/skimble-workout-trainer-exercise-forward-heisman-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32026/skimble-workout-trainer-exercise-forward-heisman-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:49:36Z","created_at":"2016-06-09T01:21:21Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":2255,"day_offset":18,"workout_overview":{"id":863928,"web_url_param":"863928-endurance-boost-10","title":"Endurance Boost 10","total_seconds":1320,"difficulty_id":1,"likes_count":4,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/30851/skimble-workout-trainer-exercise-side-slides-4_thumb.png","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/30851/skimble-workout-trainer-exercise-side-slides-4_full.png","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:50:44Z","created_at":"2016-06-09T20:40:43Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2256,"day_offset":20,"workout_overview":{"id":863931,"web_url_param":"863931-endurance-boost-11","title":"Endurance Boost 11","total_seconds":1500,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3931/skimble-workout-trainer-exercise-cross-jacks-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3931/skimble-workout-trainer-exercise-cross-jacks-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:35Z","created_at":"2016-06-09T20:59:48Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":2257,"day_offset":22,"workout_overview":{"id":863934,"web_url_param":"863934-endurance-boost-12","title":"Endurance Boost 12","total_seconds":1680,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/4028/skimble-workout-trainer-exercise-four-square-hops-5_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/4028/skimble-workout-trainer-exercise-four-square-hops-5_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:50:45Z","created_at":"2016-06-09T21:22:04Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2258,"day_offset":24,"workout_overview":{"id":863960,"web_url_param":"863960-endurance-boost-13","title":"Endurance Boost 13","total_seconds":1440,"difficulty_id":1,"likes_count":1,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/11607/skimble-workout-trainer-exercise-jog-backwards_2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/11607/skimble-workout-trainer-exercise-jog-backwards_2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:50:45Z","created_at":"2016-06-09T23:26:35Z","required_equipment":"Exercise Mat","workout_targets":"Legs"}},{"id":2259,"day_offset":26,"workout_overview":{"id":863968,"web_url_param":"863968-endurance-boost-14","title":"Endurance Boost 14","total_seconds":1800,"difficulty_id":1,"likes_count":0,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/40338/skimble-workout-trainer-exercise-pop-squats-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/40338/skimble-workout-trainer-exercise-pop-squats-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:36Z","created_at":"2016-06-10T00:08:36Z","required_equipment":"No Equipment","workout_targets":"Legs, Glutes"}}],"program_template_goals":[{"id":867,"program_goal":{"id":5,"target_areas":"cardio, aerobics, strength","name":"Popraw wytrzymałość","web_url_param":"5-popraw-wytrzymałość","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-endurance.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-endurance.jpg"}},{"id":868,"program_goal":{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"}},{"id":869,"program_goal":{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"}},{"id":870,"program_goal":{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"}},{"id":871,"program_goal":{"id":15,"target_areas":"Full Body","name":"Cardio","web_url_param":"15-cardio","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/cardio.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/cardio.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/258813/skimble-workout-trainer-program-square-beginners-guide-endurance-boost_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/258813/skimble-workout-trainer-program-square-beginners-guide-endurance-boost_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/258869/skimble-workout-trainer-program-beginners-guide-endurance-boost_thumb.jpg","equipment":"Exercise Mat","created_at":"2016-06-15T22:19:40Z","web_url_param":"209-beginners-guide-endurance-boost","bundle_id":0,"start_day_of_week":1},{"id":253,"name":"10 Pound Drop","description":"10 Pound Drop is a training program that includes a mix of core, lower body and full body workouts. You'll need a set of dumbbells, a bench and a box or step to complete this program. Get your muscles warmed up as you ease into this new workout routine and slowly build your endurance as the intensity ramps up. Are you ready for the 10 Pound Drop?","difficulty_id":1,"purchase_product_id":"com.skimble.workouts.program.ten.pound.drop.casual","num_days":28,"average_workouts_per_week":5,"total_use_count":1239,"published":true,"vis":0,"comments_counter":0,"user_id":17294,"likes_count":44,"user":{"id":17294,"country_id":208,"login_slug":"94wbf51pqn17","first_name_display":"Skimble","last_name_display":"","pro_user":false,"workouts_pro_user":false,"wt_pro_plus":false,"has_email":true,"has_twitter_connected":true,"fb_uid":1,"is_anonymous_user":false,"profile_public":true,"gps_public":true,"verified_trainer":false,"trainer":true,"elite":false,"neophyte":true,"num_workouts":-2,"thumbnail_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_thumb.jpg","full_image_url":"https://s3assets.skimble.com/photos/34451654/skimble-workout-trainer-app-icon-profile-image_800x800_full.jpg","created_at":"2010-08-09T22:02:39Z"},"program_template_workouts":[{"id":2655,"day_offset":0,"workout_overview":{"id":872999,"web_url_param":"872999-drop-a","title":"Drop A","total_seconds":2160,"difficulty_id":1,"likes_count":23,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3755/skimble-workout-trainer-exercise-jog-in-place-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:52:01Z","created_at":"2016-09-05T15:52:54Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2656,"day_offset":2,"workout_overview":{"id":873008,"web_url_param":"873008-drop-b","title":"Drop B","total_seconds":1800,"difficulty_id":1,"likes_count":13,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:42Z","created_at":"2016-09-05T15:53:13Z","required_equipment":"Exercise Mat, Dumbbells","workout_targets":"Full Body"}},{"id":2657,"day_offset":4,"workout_overview":{"id":873011,"web_url_param":"873011-drop-c","title":"Drop C","total_seconds":1800,"difficulty_id":1,"likes_count":9,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2842/skimble-workout-trainer-exercise-squat-arms-out-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:52:02Z","created_at":"2016-09-05T15:53:25Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2658,"day_offset":6,"workout_overview":{"id":873015,"web_url_param":"873015-drop-d","title":"Drop D","total_seconds":2100,"difficulty_id":1,"likes_count":12,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2522/skimble-workout-trainer-exercise-single-leg-touchdowns-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2522/skimble-workout-trainer-exercise-single-leg-touchdowns-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:43Z","created_at":"2016-09-05T15:53:40Z","required_equipment":"Dumbbells, Box / Step","workout_targets":"Full Body"}},{"id":2659,"day_offset":8,"workout_overview":{"id":873016,"web_url_param":"873016-drop-e","title":"Drop E","total_seconds":2160,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5653/skimble-workout-trainer-exercise-knees-to-elbows-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5653/skimble-workout-trainer-exercise-knees-to-elbows-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:52:03Z","created_at":"2016-09-05T15:53:55Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2660,"day_offset":9,"workout_overview":{"id":873023,"web_url_param":"873023-drop-f","title":"Drop F","total_seconds":1979,"difficulty_id":1,"likes_count":7,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5743/skimble-workout-trainer-exercise-dumbbell-push-press-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:44Z","created_at":"2016-09-05T15:54:16Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":2661,"day_offset":11,"workout_overview":{"id":873024,"web_url_param":"873024-drop-g","title":"Drop G","total_seconds":1800,"difficulty_id":1,"likes_count":7,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12842/skimble-workout-trainer-exercise-rotating-toe-touches-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:36Z","created_at":"2016-07-17T17:12:01Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2662,"day_offset":12,"workout_overview":{"id":873030,"web_url_param":"873030-drop-h","title":"Drop H","total_seconds":2151,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/50311/skimble-workout-trainer-exercise-front-back-jacks-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/50311/skimble-workout-trainer-exercise-front-back-jacks-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:37Z","created_at":"2016-07-17T17:36:47Z","required_equipment":"Dumbbells, Bench","workout_targets":"Full Body"}},{"id":2663,"day_offset":13,"workout_overview":{"id":873035,"web_url_param":"873035-drop-i","title":"Drop I","total_seconds":2340,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/2530/skimble-workout-trainer-exercise-bird-dog-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/2530/skimble-workout-trainer-exercise-bird-dog-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:37Z","created_at":"2016-07-17T17:58:20Z","required_equipment":"No Equipment","workout_targets":"Core"}},{"id":2664,"day_offset":15,"workout_overview":{"id":873037,"web_url_param":"873037-drop-j","title":"Drop J","total_seconds":2312,"difficulty_id":1,"likes_count":8,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3097/skimble-workout-trainer-exercise-dumbbell-bent-over-row-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:46Z","created_at":"2016-07-17T18:14:51Z","required_equipment":"Dumbbells","workout_targets":"Full Body"}},{"id":2665,"day_offset":16,"workout_overview":{"id":873038,"web_url_param":"873038-drop-k","title":"Drop K","total_seconds":2160,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/32060/skimble-workout-trainer-exercise-forward-jazz-kicks-6_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/32060/skimble-workout-trainer-exercise-forward-jazz-kicks-6_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:41Z","created_at":"2016-07-17T18:16:51Z","required_equipment":"No Equipment","workout_targets":"Legs"}},{"id":2666,"day_offset":17,"workout_overview":{"id":873077,"web_url_param":"873077-drop-l","title":"Drop L","total_seconds":2002,"difficulty_id":1,"likes_count":9,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5167/skimble-workout-trainer-exercise-vertical-goblet-squats-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5167/skimble-workout-trainer-exercise-vertical-goblet-squats-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:47Z","created_at":"2016-07-17T20:32:03Z","required_equipment":"Dumbbells, Exercise Mat","workout_targets":"Full Body"}},{"id":2667,"day_offset":18,"workout_overview":{"id":873078,"web_url_param":"873078-drop-m","title":"Drop M","total_seconds":1800,"difficulty_id":1,"likes_count":4,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3886/skimble-workout-trainer-exercise-pogo-hops-4_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3886/skimble-workout-trainer-exercise-pogo-hops-4_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:44Z","created_at":"2016-07-17T20:35:20Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2668,"day_offset":19,"workout_overview":{"id":873084,"web_url_param":"873084-drop-n","title":"Drop N","total_seconds":2100,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/53873/skimble-workout-trainer-exercise-elbows-to-hands-plank-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:49Z","created_at":"2016-07-17T21:05:58Z","required_equipment":"Dumbbells","workout_targets":"Core, Legs"}},{"id":2669,"day_offset":20,"workout_overview":{"id":873086,"web_url_param":"873086-drop-o","title":"Drop O","total_seconds":2340,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/12616/skimble-workout-trainer-exercise-right-bridge-glute-circles-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/12616/skimble-workout-trainer-exercise-right-bridge-glute-circles-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:45Z","created_at":"2016-07-17T21:18:19Z","required_equipment":"Exercise Mat","workout_targets":"Core, Legs"}},{"id":2670,"day_offset":22,"workout_overview":{"id":873097,"web_url_param":"873097-drop-p","title":"Drop P","total_seconds":2330,"difficulty_id":1,"likes_count":5,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/3061/skimble-workout-trainer-exercise-dumbbell-squats-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:50Z","created_at":"2016-07-17T22:39:29Z","required_equipment":"Exercise Mat, Dumbbells, Box / Step","workout_targets":"Full Body"}},{"id":2671,"day_offset":23,"workout_overview":{"id":873098,"web_url_param":"873098-drop-q","title":"Drop Q","total_seconds":2160,"difficulty_id":1,"likes_count":3,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5059/skimble-workout-trainer-exercise-prisoner-squats-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:46Z","created_at":"2016-07-17T22:45:45Z","required_equipment":"No Equipment","workout_targets":"Lower Body"}},{"id":2672,"day_offset":24,"workout_overview":{"id":873106,"web_url_param":"873106-drop-r","title":"Drop R","total_seconds":2097,"difficulty_id":1,"likes_count":6,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/67646/skimble-workout-trainer-exercise-right-leg-romanian-dead-lift-to-curl-press_279a0578-7_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/67646/skimble-workout-trainer-exercise-right-leg-romanian-dead-lift-to-curl-press_279a0578-7_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:46Z","created_at":"2016-07-17T22:55:19Z","required_equipment":"Dumbbells, Bench","workout_targets":"Full Body"}},{"id":2673,"day_offset":25,"workout_overview":{"id":873107,"web_url_param":"873107-drop-s","title":"Drop S","total_seconds":2400,"difficulty_id":1,"likes_count":2,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5134/skimble-workout-trainer-exercise-elbow-to-knee-twists-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5134/skimble-workout-trainer-exercise-elbow-to-knee-twists-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:50Z","created_at":"2016-07-17T23:00:40Z","required_equipment":"No Equipment","workout_targets":"Legs, Shoulders"}},{"id":2674,"day_offset":26,"workout_overview":{"id":873113,"web_url_param":"873113-drop-t","title":"Drop T","total_seconds":2220,"difficulty_id":1,"likes_count":2,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5959/skimble-workout-trainer-exercise-dumbbell-reverse-fly-3_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2023-08-31T02:15:52Z","created_at":"2016-07-17T23:27:01Z","required_equipment":"Dumbbells, Box / Step","workout_targets":"Full Body"}},{"id":2675,"day_offset":27,"workout_overview":{"id":873114,"web_url_param":"873114-drop-u","title":"Drop U","total_seconds":2220,"difficulty_id":1,"likes_count":1,"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/5647/skimble-workout-trainer-exercise-cross-knees-to-elbows-2_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/5647/skimble-workout-trainer-exercise-cross-knees-to-elbows-2_full.jpg","pro_workout":false,"published":false,"visibility":0,"updated_at":"2025-02-06T17:51:53Z","created_at":"2016-07-17T23:28:43Z","required_equipment":"Exercise Mat","workout_targets":"Lower Body"}}],"program_template_goals":[{"id":996,"program_goal":{"id":11,"target_areas":"legs, butt, quads, calves","name":"Wzmocnić dolną część ciała","web_url_param":"11-wzmocnić-dolną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-lower-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-lower-body.jpg"}},{"id":1000,"program_goal":{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"}},{"id":1001,"program_goal":{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"}}],"thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/464509/skimble-workout-trainer-program-square-ten-pound-drop_thumb.jpg","full_image_url":"https://s3.amazonaws.com/prod.skimble/assets/464509/skimble-workout-trainer-program-square-ten-pound-drop_full.jpg","ws_thumbnail_url":"https://s3.amazonaws.com/prod.skimble/assets/464517/skimble-workout-trainer-program-ten-pound-drop_thumb.jpg","equipment":"Exercise Mat, Dumbbells, Box or Step, Bench","created_at":"2016-08-16T22:05:13Z","web_url_param":"253-10-pound-drop","bundle_id":0,"start_day_of_week":1}],"available_filters":{"program_goals":[{"id":1,"target_areas":"cardio, aerobics, core, full body","name":"Schudnąć","web_url_param":"1-schudnąć","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/lose-weight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/lose-weight.jpg"},{"id":2,"target_areas":"core","name":"Wzmocnić mięśnie brzucha","web_url_param":"2-wzmocnić-mięśnie-brzucha","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-core.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-core.jpg"},{"id":3,"target_areas":"weights, strength","name":"Budować mięśnie","web_url_param":"3-budować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/build-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/build-muscle.jpg"},{"id":4,"target_areas":"full body, cardio, strength","name":"Tonizować mięśnie","web_url_param":"4-tonizować-mięśnie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/tone-muscle.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/tone-muscle.jpg"},{"id":9,"target_areas":"cardio, aerobics, core, full body, strength, stretching","name":"Utrzymać formę","web_url_param":"9-utrzymać-formę","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/stay-fit.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/stay-fit.jpg"},{"id":16,"target_areas":"Full Body","name":"Poradniki dla początkujących","web_url_param":"16-poradniki-dla-początkujących","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/beginner-guides.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/beginner-guides.jpg"},{"id":5,"target_areas":"cardio, aerobics, strength","name":"Popraw wytrzymałość","web_url_param":"5-popraw-wytrzymałość","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-endurance.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-endurance.jpg"},{"id":6,"target_areas":"stretching, cardio, aerobics","name":"Popraw elastyczność","web_url_param":"6-popraw-elastyczność","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/improve-flexibility.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/improve-flexibility.jpg"},{"id":18,"target_areas":"Full Body","name":"Ciężar ciała","web_url_param":"18-ciężar-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/bodyweight.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/bodyweight.jpg"},{"id":8,"target_areas":"strength, full body, core, stretching","name":"Na siłowni","web_url_param":"8-na-siłowni","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/gym-equipment.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/gym-equipment.jpg"},{"id":10,"target_areas":"arms, chest, biceps, triceps","name":"Wzmocnić górną część ciała","web_url_param":"10-wzmocnić-górną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-upper-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-upper-body.jpg"},{"id":11,"target_areas":"legs, butt, quads, calves","name":"Wzmocnić dolną część ciała","web_url_param":"11-wzmocnić-dolną-część-ciała","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/strengthen-lower-body.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/strengthen-lower-body.jpg"},{"id":12,"target_areas":"Full Body","name":"Niski wpływ","web_url_param":"12-niski-wpływ","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/low-impact.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/low-impact.jpg"},{"id":15,"target_areas":"Full Body","name":"Cardio","web_url_param":"15-cardio","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/cardio.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/cardio.jpg"},{"id":17,"target_areas":"Full Body","name":"Wyzwania fitness","web_url_param":"17-wyzwania-fitness","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/fitness-challenges.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/fitness-challenges.jpg"},{"id":19,"target_areas":"Full Body","name":"Wszystko o jodze","web_url_param":"19-wszystko-o-jodze","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/all-about-yoga.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/all-about-yoga.jpg"},{"id":20,"target_areas":"Full Body","name":"Styl studia","web_url_param":"20-styl-studia","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/studio-style.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/studio-style.jpg"},{"id":22,"target_areas":"Full Body","name":"Małe serie","web_url_param":"22-małe-serie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/mini-series.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/mini-series.jpg"},{"id":13,"target_areas":"Full Body","name":"Przed i po porodzie","web_url_param":"13-przed-i-po-porodzie","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/mom-approved.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/mom-approved.jpg"},{"id":23,"target_areas":"Full Body","name":"Specjalność","web_url_param":"23-specjalność","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/specialty.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/specialty.jpg"},{"id":24,"target_areas":"Full Body","name":"Darmowe","web_url_param":"24-darmowe","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/free.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/free.jpg"},{"id":21,"target_areas":"Full Body","name":"Stworzone dla kierowców ciężarówek","web_url_param":"21-stworzone-dla-kierowców-ciężarówek","thumbnail_url":"https://www.skimble.com/images/programs/goals/200x200/built-for-truckers.jpg","medium_url":"https://www.skimble.com/images/programs/goals/640x640/built-for-truckers.jpg"}]}}}