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    "_id" : "brian_keane",
    "type" : "influencer",
    "influencerId" : "brian_keane",
    "influencer" : {
        "locale" : "en",
        "gender" : "male",
        "firstName" : "Brian",
        "lastName" : "Keane",
        "portrait" : "https://imgur.com/EQDOMbI.jpg",
        "role" : "Fitness coach",
        "location" : "Ireland",
        "about" : "<p> Fitness Coach<br /> | Writer of The fitness Mindset & Rewire your Mindset<br />💪🏼|</p>",
        "links" : {
            "website" : "https://briankeanefitness.com/",
            "instagram" : "https://www.instagram.com/brian_keane_fitness/",
            "facebook" : "https://www.facebook.com/briankeanefitness/",
            "youtube" : "https://www.youtube.com/channel/UC7rrI9hjpGzkNdoDTFhzMjQ/featured"
        }
    },
    "messages" : {
        "workout" : {
            "share" : "Great workout with @Brian_Keane_Fitness app ! Fast and efficient, as always!"
        }
    },
    "ui" : {
        "theme" : "dark",
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        "uppercaseTitle" : true,
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                    "secondary" : "#6C6C6D",
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            "workout" : {
                "infos" : {
                    "workoutId" : "bk_full_body_dumbbell_hiit_workout",
                    "title" : "Full body dumbbell HIIT workout",
                    "category" : {
                        "title" : "Full body",
                        "color" : "#ED1C25"
                    },
                    "image" : "https://imgur.com/Nw18su9.jpg",
                    "video" : "https://www.meliorence.com/app-data/brian_keane/trailer/bk_trailer.mp4",
                    "intensity" : NumberInt(2),
                    "duration" : NumberInt(840),
                    "kcal" : NumberInt(130),
                    "equipment" : {
                        "dumbbell" : true,
                        "mat" : true
                    },
                    "description" : "<p>All you need for this one is a<strong>one set of dumbbells</strong>. One nice and fast full body HIIT.</p><p>Have fun!</p>",
                    "exercises" : [
                        {
                            "type" : "time",
                            "name" : "Dumbbells Lunge Curls",
                            "image" : "https://imgur.com/eM7cbYS.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_1.mp4",
                            "muscles" : "Biceps, Quads",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Grab two dumbbells, stand up straight, shoulders relaxed, chin up, and arms at your side.</li><li>With one leg forward, lower your hips until both knees are bent at a 90-degree angle. Keep your body weight on your heels.</li><li>With your elbows at your side, palms facing forward, raise your forearms and touch your weights to your shoulders.</li></ul>"
                        },
                        {
                            "type" : "time",
                            "name" : "Squats To Press",
                            "image" : "https://imgur.com/PeEChLl.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_2.mp4",
                            "muscles" : "Shoulders, Quads",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Position the dumbbells around shoulder height, palms facing forward.</li><li>Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground.</li><li>As you stand up, push the dumbbells overhead, keeping your arms straight above your head.</li><ul>"
                        },
                        {
                            "type" : "time",
                            "name" : "Split Squat Hammer Curls",
                            "image" : "https://imgur.com/veC51n0.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_3.mp4",
                            "muscles" : "Quads, Biceps",
                            "reps" : NumberInt(60),
                            "duration" : false,
                            "description" : "<ul><li>Start in a split leg position, with one leg forward and one leg back, and hold a dumbbell in each hand.</li><li>Flex your knees, until the back knee is just above the floor, squeeze your biceps and curl.</li><ul>"
                        },
                        {
                            "type" : "Time",
                            "name" : "Front Raises Side Raises",
                            "image" : "https://imgur.com/XGYGnNh",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_4.mp4",
                            "muscles" : "Shoulders, Triceps, Abs",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs, brace the abdominal muscles.</li><li>Lift the weights upward, inhaling, with arms out in front and palms facing down. Lower the weights back down to raise your arms out to the sides until they're at shoulder level.</li><ul>"
                        },
                        {
                            "type" : "reps",
                            "name" : "Weighted V Sit",
                            "image" : "https://imgur.com/e3Dv6JP.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_5.mp4",
                            "muscles" : "Abs",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso.</li><li>Keep the weights close to your chest, and keep a controlled steady position.</li></ul>"
                        },
                        {
                            "type" : "time",
                            "name" : "Dumbbells Lunge Curls",
                            "image" : "https://imgur.com/GtnFtku.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_1.mp4",
                            "muscles" : "Biceps, Quads",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Grab two dumbbells, stand up straight, shoulders relaxed, chin up, and arms at your side.</li><li>With one leg forward, lower your hips until both knees are bent at a 90-degree angle. Keep your body weight on your heels.</li><li>With your elbows at your side, palms facing forward, raise your forearms and touch your weights to your shoulders.</li></ul>"
                        },
                        {
                            "type" : "time",
                            "name" : "Squats To Press",
                            "image" : "https://imgur.com/ck5PRyJ.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_2.mp4",
                            "muscles" : "Shoulders, Quads",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Grab a dumbbell in each hand and stand with your feet shoulder-width apart. Position the dumbbells around shoulder height, palms facing forward.</li><li>Keeping your chest up, lower yourself into a squat, bending your knees until your thighs are parallel to the ground.</li><li>As you stand up, push the dumbbells overhead, keeping your arms straight above your head.</li><ul>"
                        },
                        {
                            "type" : "time",
                            "name" : "Split Squat Hammer Curls",
                            "image" : "https://imgur.com/Q1nxVfE.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_3.mp4",
                            "muscles" : "Quads, Biceps",
                            "reps" : NumberInt(60),
                            "duration" : false,
                            "description" : "<ul><li>Start in a split leg position, with one leg forward and one leg back, and hold a dumbbell in each hand.</li><li>Flex your knees, until the back knee is just above the floor, squeeze your biceps and curl.</li><ul>"
                        },
                        {
                            "type" : "Time",
                            "name" : "Front Raises Side Raises",
                            "image" : "https://imgur.com/OaSfqxf.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_4.mp4",
                            "muscles" : "Shoulders, Triceps, Abs",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Hold the dumbbells across the thighs horizontally, palms facing back toward the thighs, brace the abdominal muscles.</li><li>Lift the weights upward, inhaling, with arms out in front and palms facing down. Lower the weights back down to raise your arms out to the sides until they're at shoulder level.</li><ul>"
                        },
                        {
                            "type" : "reps",
                            "name" : "Weighted V Sit",
                            "image" : "https://imgur.com/HmdsnSr.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_5.mp4",
                            "muscles" : "Abs",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Contract your abdominal muscles and core slowly and lift your legs up to an extended position at a 45-degree angle with your torso.</li><li>Keep the weights close to your chest, and keep a controlled steady position.</li></ul>"
                        },
                        {
                            "type" : "time",
                            "name" : "Up And Down Plank",
                            "image" : "https://imgur.com/YdHKwMC.jpg",
                            "video" : "https://www.meliorence.com/app-data/brian_keane/_exercises/bk_workout_01/bk-01-exo_6.mp4",
                            "muscles" : "Core, Abs, Triceps",
                            "reps" : false,
                            "duration" : NumberInt(60),
                            "description" : "<ul><li>Start in a plank position, with your wrists under your shoulders and you feet hip-width apart.</li><li>Bend your left arm, place your left elbow on the mat and bend your right arm and place your right elbow on the mat.</li><li>Place your left hand on the mat, straighten your left arm and then place your right hand on the map and straighten your right arm. Repeat.</li></ul>"
                        }
                    ]
                }
            },
            "related" : {
                "carouselType" : "circular",
                "items" : [
                    {
                        "workoutId" : "bk_hiit_ladder",
                        "title" : "The HIIT Ladder",
                        "category" : {
                            "title" : "Full Body",
                            "color" : "#ED1C25"
                        },
                        "image" : "https://imgur.com/eAGW9DD.jpg",
                        "intensity" : NumberInt(3),
                        "duration" : NumberInt(900),
                        "kcal" : NumberInt(200),
                        "equipment" : {
                            "mat" : true
                        },
                        "description" : "<p>You don't need any equipments for this workout. Scaling repetitions on thoses 3 main movements. Burpees - Squats - Push ups. Be ready !</p>",
                        "exercises" : [
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(3),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels.</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(3),
                                "duration" : false,
                                "description" : "<ul><li>Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers.</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(3),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(6),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(6),
                                "duration" : false,
                                "description" : "<ul><li>and with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers..</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(6),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(9),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(9),
                                "duration" : false,
                                "description" : "<ul><li>and with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers..</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(9),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(12),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(12),
                                "duration" : false,
                                "description" : "<ul><li>and with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers..</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(12),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(15),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(15),
                                "duration" : false,
                                "description" : "<ul><li>and with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers..</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(15),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(18),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(18),
                                "duration" : false,
                                "description" : "<ul><li>and with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers..</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(18),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/FUf0c5h.jpg",
                                "muscles" : "Full body",
                                "reps" : NumberInt(21),
                                "duration" : false,
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Squats",
                                "image" : "https://imgur.com/P89aIHs.jpg",
                                "muscles" : "Quads, Glutes, Abs",
                                "reps" : NumberInt(21),
                                "duration" : false,
                                "description" : "<ul><li>and with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers..</li><li>Sit back and down like you're sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.</li><li>Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.</li></ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Push ups",
                                "image" : "https://imgur.com/mpcvRhp.jpg",
                                "muscles" : "Triceps, Chest",
                                "reps" : NumberInt(21),
                                "duration" : false,
                                "description" : "<ul><li>Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs.</li><li>Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.</li><ul>"
                            }
                        ]
                    },
                    {
                        "workoutId" : "bk_abs_workout",
                        "title" : "Toughen up your core!",
                        "category" : {
                            "title" : "Abs, Core",
                            "color" : "#ED1C25"
                        },
                        "image" : "https://imgur.com/wliHFc5.jpg",
                        "intensity" : NumberInt(2),
                        "duration" : NumberInt(1200),
                        "kcal" : NumberInt(520),
                        "equipment" : {
                            "mat" : true
                        },
                        "description" : "<p>Feel your belly burning ! Work on your abs with this workout. All the exercises are abs and core related. </p><p>A strong core is the most important thing to your body, it prevents yourself from back injuries !</p><p>Make sure to <strong>not bend your back</strong></p>",
                        "exercises" : [
                            {
                                "type" : "time",
                                "name" : "Plank",
                                "image" : "https://imgur.com/OXzhr5o.jpg",
                                "muscles" : "Abs, Core",
                                "reps" : NumberInt(60),
                                "duration" : false,
                                "description" : "<ul><li>Your elbows should line up directly underneath your shoulders. Toes on the ground.</li><li>Squeeze your glutes and tighten your abdominals.Keep a neutral neck and spine. Create a straight, strong line from head to toes – a plank, if you will.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Right Side Plank",
                                "image" : "https://imgur.com/HNYv5z0.jpg",
                                "muscles" : "Abs, Core",
                                "reps" : NumberInt(60),
                                "duration" : false,
                                "description" : "<ul><li>Lay on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine.</li><li>Engage your abdominal muscles, lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Left Side Plank",
                                "image" : "https://imgur.com/Ii4sjS6.jpg",
                                "muscles" : "Abs, Core",
                                "reps" : NumberInt(60),
                                "duration" : false,
                                "description" : "<ul><li>Lay on your left side, legs extended and stacked from hip to feet. The elbow of your left arm is directly under your shoulder. Ensure your head is directly in line with your spine.</li><li>Engage your abdominal muscles, lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Crossover Crunches",
                                "image" : "https://imgur.com/lrlHA6E.jpg",
                                "muscles" : "Abs, Core",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Lay flat on the mat. Place your hands behind your head, elbows out.</li><li>Raise up your left knee and slightly move your core that your right elbow reaches it.</li><li>Get your head and your knee back to the starting position, do the same for the opposite sides. Repeat.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Right Side Tucks",
                                "image" : "https://imgur.com/bvEkNJL.jpg",
                                "muscles" : "Abs, Core, Obliques",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Lay on your back with your hands supporting your head, bend the knees and rotate your hips to the left.</li><li>Lift your shoulders off the floor, squeeze the obliques and hold for 1 to 2 seconds.</li><ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Left Side Tucks",
                                "image" : "https://imgur.com/Lp06zrw.jpg",
                                "muscles" : "Abs, Core, Obliques",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Lay on your back with your hands supporting your head, bend the knees and rotate your hips to the right.</li><li>Lift your shoulders off the floor, squeeze the obliques and hold for 1 to 2 seconds.</li><ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Crunches",
                                "image" : "https://imgur.com/Cq390fH.jpg",
                                "muscles" : "Abs, Core, Obliques",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Lay flat on your back with your legs up, you hands behinds your head and your knees forming a 90° angle.</li><li>Curl up and forward so that your head, neck, and shoulder blades lift off the floor.</li><ul>"
                            },
                            {
                                "type" : "time",
                                "name" : " Right Lying Oblique Raise",
                                "image" : "https://imgur.com/0sRqFNZ.jpg",
                                "muscles" : "Abs, Core, Obliques",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>gin lying on your side with your legs straight out and stacked on top of each other.</li><li>On an exhale, lift your top leg up in the air, focusing on your oblique muscles to drive the movement. Get your leg back down and repeat.</li><ul>"
                            },
                            {
                                "type" : "time",
                                "name" : " Left Lying Oblique Raise",
                                "image" : "https://imgur.com/QhFeV8Q.jpg",
                                "muscles" : "Abs, Core, Obliques",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Lying on your side with your legs straight out and stacked on top of each other.</li><li>On an exhale, lift your top leg up in the air, focusing on your oblique muscles to drive the movement. Get your leg back down and repeat.</li><ul>"
                            },
                            {
                                "type" : "reps",
                                "name" : "Knee To Eblow Plank",
                                "image" : "https://imgur.com/x5SNW9x.jpg",
                                "muscles" : "Abductors",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Start in a plank position, with your arms extended.</li><li>Maintaining a tight core and flat back, bring your left knee to your right elbow. Pause and slowly return each to the starting point. Change side and repeat. Only pause when you have to.</li></ul>"
                            }
                        ]
                    },
                    {
                        "workoutId" : "bk_quick_burpee_hiit",
                        "title" : "Quick Burpee HIIT",
                        "category" : {
                            "title" : "Full body",
                            "color" : "#ED1C25"
                        },
                        "image" : "https://imgur.com/SoOwVME.jpg",
                        "intensity" : NumberInt(3),
                        "duration" : NumberInt(720),
                        "kcal" : NumberInt(200),
                        "equipment" : {
                            "mat" : true
                        },
                        "description" : "<p>Either you love them, either you hate them.This workout is all about <strong>Burpees</strong></p><p><Four variations of this movement, for a quick and great fat burn workout.</p>",
                        "exercises" : [
                            {
                                "type" : "time",
                                "name" : "No Jump Wide Burpees",
                                "image" : "https://imgur.com/j8ZjPwz.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li><ul><li>Stand with your feet wide opened, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands a little wide, and just inside, your feet. Shift your weight onto your hands and get back on the starting position.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Dead Burpees",
                                "image" : "https://imgur.com/v2Pf9iO.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Lay on the floor entirely, rise your hands palms facing the floor.</li><li> Put your hands back on the floor, jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/v2Pf9iO.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Opposite Knee To Elbow Burpees",
                                "image" : "https://imgur.com/EcZfaWj.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>On a plank position, rise your left leg that your knee reaches your opposite elbow, while squeezing your abs. Do that on both sides.</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Spider Burpees",
                                "image" : "https://imgur.com/rh206Lf.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>In a plank position, bend your left elbow and rise your left leg that your knee reaches the same elbow, while squeezing your abs. Do that on both sides.</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "No Jump Wide Burpees",
                                "image" : "https://imgur.com/j8ZjPwz.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li><ul><li>Stand with your feet wide opened, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands a little wide, and just inside, your feet. Shift your weight onto your hands and get back on the starting position.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Dead Burpees",
                                "image" : "https://imgur.com/v2Pf9iO.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Lay on the floor entirely, rise your hands palms facing the floor.</li><li> Put your hands back on the floor, jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Burpees",
                                "image" : "https://imgur.com/v2Pf9iO.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Opposite Knee To Elbow Burpees",
                                "image" : "https://imgur.com/EcZfaWj.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>On a plank position, rise your left leg that your knee reaches your opposite elbow, while squeezing your abs. Do that on both sides.</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            },
                            {
                                "type" : "time",
                                "name" : "Spider Burpees",
                                "image" : "https://imgur.com/rh206Lf.jpg",
                                "muscles" : "Full body",
                                "reps" : false,
                                "duration" : NumberInt(60),
                                "description" : "<ul><li>Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.</li><li>Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.</li><li>Jump your feet back to softly land on a plank position. Your body should form a straight line from your head to heels</li><li>In a plank position, bend your left elbow and rise your left leg that your knee reaches the same elbow, while squeezing your abs. Do that on both sides.</li><li>Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air.</li><li>Land and immediately lower back into a squat for your next rep.</li></ul>"
                            }
                        ]
                    }
                ]
            }
        },
        "articles" : {
            "items" : [
                {
                    "image" : "https://imgur.com/6M4zTcH.jpg"
                },
                {
                    "image" : "https://imgur.com/5bKmTqd.jpg"
                },
                {
                    "image" : "https://imgur.com/Lj3tAuA.jpg"
                }
            ]
        },
        "workout" : {
            "autoplayVideos" : true,
            "shareImageUrl" : "https://imgur.com/yr8nq4Q.jpg"
        },
        "more" : {
            "content" : "<p>Hi Brian :)</p><p><h2>I personnalized this prototype for you and I hope you liked the tour.</h2></p><p><strong>For taking the time to review the app...Thank you.</strong>The reason I did this ? Because I think you've got some great content to share, and we are here to help you doing so. You would <strong>reach and help more people<strong></p><p><h2>A risk-free and cost-free opportunity to make more money</h2></p>The app you have in hands is our way <strong>to help monetizing your influence and content to the max</strong>.</p><p>The market demands it, as proven by the <strong>3x growth of global consumer spending in 'Fitness' apps over the past two years</strong>.</p><p>On top of that, <strong>39 % of the most profitable training apps are fitness influencers' ones</strong>.</p><h2>The app</h2><img src='' /><p>Note that this is <strong>a prototype</strong>, meaning it currently offers only a handful of features.</p><p>You've got some great energy ! Keep going being a source of inspiration to people, <strong>they deserve it, and you deserve to reach many of them!</strong> To do so, nothing is worth an <strong>unique and personnalized app</strong>, no youtube videos, no book, and no social media, no matter the quality of its content.</p><p>I am looking forward to hear from you, let's build the future together !</p>"
        }
    }
}