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  1. <?xml version="1.0" encoding="UTF-8"?>
  2. <!DOCTYPE plist PUBLIC "-//Apple//DTD PLIST 1.0//EN" "http://www.apple.com/DTDs/PropertyList-1.0.dtd">
  3. <plist version="1.0">
  4. <dict>
  5. <key>Plans</key>
  6. <dict>
  7. <key>Beginners</key>
  8. <dict>
  9. <key>Description</key>
  10. <string>Start the day with this quick program</string>
  11. <key>Workout_1</key>
  12. <dict>
  13. <key>Title</key>
  14. <string>Counter Push up</string>
  15. <key>Sets</key>
  16. <string>1</string>
  17. <key>Repition</key>
  18. <string>10</string>
  19. <key>Rest</key>
  20. <string>15</string>
  21. <key>Image</key>
  22. <string></string>
  23. <key>Guide</key>
  24. <dict>
  25. <key>Help_1</key>
  26. <dict>
  27. <key>Image</key>
  28. <string></string>
  29. <key>Text</key>
  30. <string>rest your hands on a chest level counter and incline your body by an angle so that your arms are perpendicular to your body.</string>
  31. </dict>
  32.  
  33. <key>Help_2</key>
  34. <dict>
  35. <key>Image</key>
  36. <string></string>
  37. <key>Text</key>
  38. <string>push yourself down on the counter making sure that your arms remain straight and pull yourself up keeping your whole body as straight and taut as you can.</string>
  39. </dict>
  40.  
  41.  
  42. </dict>
  43. </dict>
  44.  
  45. <key>Workout_2</key>
  46. <dict>
  47. <key>Title</key>
  48. <string>Knee Push Ups</string>
  49. <key>Sets</key>
  50. <string>1</string>
  51. <key>Repition</key>
  52. <string>5</string>
  53. <key>Rest</key>
  54. <string>15</string>
  55. <key>Image</key>
  56. <string></string>
  57. <key>Guide</key>
  58. <dict>
  59. <key>Help_1</key>
  60. <dict>
  61. <key>Image</key>
  62. <string></string>
  63. <key>Text</key>
  64. <string>Lie down on the floor in a push up position,arms by your side,perpendicular to the body,hips down and body straight.</string>
  65. </dict>
  66.  
  67. <key>Help_2</key>
  68. <dict>
  69. <key>Image</key>
  70. <string></string>
  71. <key>Text</key>
  72. <string>Now,bend on your knees and cross them and you will instantly feel your core muscles relaxing.push yourself down and up in repeated motions</string>
  73. </dict>
  74.  
  75. </dict>
  76. </dict>
  77.  
  78. <key>Workout_3</key>
  79. <dict>
  80. <key>Title</key>
  81. <string>Drop Push Up</string>
  82. <key>Sets</key>
  83. <string>1</string>
  84. <key>Repition</key>
  85. <string>5</string>
  86. <key>Rest</key>
  87. <string>15</string>
  88. <key>Image</key>
  89. <string></string>
  90. <key>Guide</key>
  91. <dict>
  92. <key>Help_1</key>
  93. <dict>
  94. <key>Image</key>
  95. <string></string>
  96. <key>Text</key>
  97. <string>lie down in push up position with knees bent backwards then slowly go down towards the ground stopping yourself with your flat palms and then push yourself up, all while making sure,your abs are tightly crunched.</string>
  98. </dict>
  99. </dict>
  100. </dict>
  101. <key>Workout_4</key>
  102. <dict>
  103. <key>Title</key>
  104. <string>Full Push Up</string>
  105. <key>Sets</key>
  106. <string>1</string>
  107. <key>Repition</key>
  108. <string>6</string>
  109. <key>Rest</key>
  110. <string>15</string>
  111. <key>Image</key>
  112. <string></string>
  113. <key>Guide</key>
  114. <dict>
  115. <key>Help_1</key>
  116. <dict>
  117. <key>Image</key>
  118. <string></string>
  119. <key>Text</key>
  120. <string>Get down and form a plank with your body,keeping your hips down and making sure there is no arch.</string>
  121. </dict>
  122. <key>Help_2</key>
  123. <dict>
  124. <key>Image</key>
  125. <string></string>
  126. <key>Text</key>
  127. <string>Keep your palms flat and hands perpendicular and push yourself down keeping your lower body straight.</string>
  128. </dict>
  129. </dict>
  130. </dict>
  131.  
  132. <key>Workout_5</key>
  133. <dict>
  134. <key>Title</key>
  135. <string>Wide Grip Push Up</string>
  136. <key>Sets</key>
  137. <string>1</string>
  138. <key>Repition</key>
  139. <string>5</string>
  140. <key>Rest</key>
  141. <string>15</string>
  142. <key>Image</key>
  143. <string></string>
  144. <key>Guide</key>
  145. <dict>
  146. <key>Help_1</key>
  147. <dict>
  148. <key>Image</key>
  149. <string></string>
  150. <key>Text</key>
  151. <string>Your palms are placed far apart from each other so that when you push yourself down,your chest can touch the floor..</string>
  152. </dict>
  153. </dict>
  154. </dict>
  155. <key>Workout_6</key>
  156. <dict>
  157. <key>Title</key>
  158. <string>Narrow Grip Push Up</string>
  159. <key>Sets</key>
  160. <string>1</string>
  161. <key>Repition</key>
  162. <string>5</string>
  163. <key>Rest</key>
  164. <string>15</string>
  165. <key>Image</key>
  166. <string></string>
  167. <key>Guide</key>
  168. <dict>
  169. <key>Help_1</key>
  170. <dict>
  171. <key>Image</key>
  172. <string></string>
  173. <key>Text</key>
  174. <string>The palms are placed close to each other and as you push yourself down you will feel the burn on your triceps.</string>
  175. </dict>
  176. </dict>
  177. <key>Help_2</key>
  178. <dict>
  179. <key>Image</key>
  180. <string></string>
  181. <key>Text</key>
  182. <string>Make sure that you only engage your arms in pushing yourself up or down and that your body remains straight and taut throughout.</string>
  183. </dict>
  184. </dict>
  185. <key>Workout_7</key>
  186. <dict>
  187. <key>Title</key>
  188. <string>Single Leg Push Up</string>
  189. <key>Sets</key>
  190. <string>1</string>
  191. <key>Repition</key>
  192. <string>6</string>
  193. <key>Rest</key>
  194. <string>15</string>
  195. <key>Image</key>
  196. <string></string>
  197. <key>Guide</key>
  198. <dict>
  199. <key>Help_1</key>
  200. <dict>
  201. <key>Image</key>
  202. <string></string>
  203. <key>Text</key>
  204. <string>Hold the regular push up position and now cross one leg over the other without bending your knees and making sure that your legs are straight.</string>
  205. </dict>
  206. </dict>
  207. <key>Help_2</key>
  208. <dict>
  209. <key>Image</key>
  210. <string></string>
  211. <key>Text</key>
  212. <string>Now,as you push yourself down and up again, you will feel your abdomen muscles working to keep the extra load of your legs in place.</string>
  213. </dict>
  214. </dict>
  215. </dict>
  216.  
  217. <key>Workout_8</key>
  218. <dict>
  219. <key>Title</key>
  220. <string>Elevated Feet Push Up</string>
  221. <key>Sets</key>
  222. <string>1</string>
  223. <key>Repition</key>
  224. <string>5</string>
  225. <key>Rest</key>
  226. <string>15</string>
  227. <key>Image</key>
  228. <string></string>
  229. <key>Guide</key>
  230. <dict>
  231. <key>Help_1</key>
  232. <dict>
  233. <key>Image</key>
  234. <string></string>
  235. <key>Text</key>
  236. <string>Keep your feet elevated on a bench while maintaining the usual push up position and then push yourself down.</string>
  237. </dict>
  238. </dict>
  239. </dict>
  240. </dict>
  241. </plist>
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