-- https://www.phpmyadmin.net/
--
-- Tempo de geração: 10-Maio-2026 às 17:39
-- Versão do servidor: 11.4.10-MariaDB
-- versão do PHP: 8.4.20

START TRANSACTION;



--
-- Base de dados: `crossfitnanoserv_2025`
--

-- --------------------------------------------------------

--
-- Estrutura da tabela `all_history`
--

CREATE TABLE `all_history` (
  `id` int(11) NOT NULL,
  `user_id` int(11) DEFAULT NULL,
  `breathinout_status` text DEFAULT NULL,
  `cardio_exercise_status` text DEFAULT NULL,
  `event_exercise_status` text DEFAULT NULL,
  `event_register` text DEFAULT NULL,
  `user_register` text DEFAULT NULL,
  `day` text DEFAULT NULL,
  `fit_coins` text DEFAULT NULL,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` timestamp NULL DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `all_history`
--

INSERT INTO `all_history` (`id`, `user_id`, `breathinout_status`, `cardio_exercise_status`, `event_exercise_status`, `event_register`, `user_register`, `day`, `fit_coins`, `created_at`, `updated_at`) VALUES
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(9, 12017, NULL, NULL, 'done', NULL, NULL, 'Thursday', '50', '2024-09-05 00:14:43', NULL),
(10, 12017, NULL, 'done', NULL, NULL, NULL, 'Thursday', '10', '2024-09-05 00:34:43', NULL),
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(65, 111, NULL, NULL, 'done', NULL, NULL, 'Thursday', '50', '2024-09-19 17:27:59', NULL),
(66, 10262, NULL, NULL, 'done', NULL, NULL, 'Thursday', '47', '2024-09-19 22:44:08', NULL),
(67, 10262, NULL, NULL, 'done', NULL, NULL, 'Friday', '40', '2024-09-20 06:11:18', NULL),
(68, 10363, NULL, NULL, 'done', NULL, NULL, 'Friday', '48', '2024-09-20 10:48:21', NULL),
(69, 10363, NULL, 'done', NULL, NULL, NULL, 'Friday', '8', '2024-09-20 11:01:00', NULL),
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(71, 10363, NULL, NULL, 'done', NULL, NULL, 'Friday', '41', '2024-09-20 11:14:50', NULL),
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(73, 111, 'session_c', NULL, NULL, NULL, NULL, 'Friday', '1', '2024-09-20 16:41:03', NULL),
(74, 13190, 'session_b', NULL, NULL, NULL, NULL, 'Monday', '1', '2024-09-23 11:12:25', NULL),
(75, 13190, 'session_c', NULL, NULL, NULL, NULL, 'Monday', '1', '2024-09-23 16:04:02', NULL),
(76, 12462, NULL, NULL, 'done', NULL, NULL, 'Monday', '50', '2024-09-23 16:27:05', NULL),
(77, 12462, NULL, 'done', NULL, NULL, NULL, 'Monday', '6', '2024-09-23 16:38:26', NULL),
(78, 12462, 'session_c', NULL, NULL, NULL, NULL, 'Monday', '1', '2024-09-23 16:39:48', NULL),
(79, 111, 'session_c', NULL, NULL, NULL, NULL, 'Monday', '1', '2024-09-23 16:45:35', NULL),
(80, 111, 'session_b', NULL, NULL, NULL, NULL, 'Tuesday', '1', '2024-09-24 11:43:39', NULL),
(81, 10632, NULL, NULL, 'done', NULL, NULL, 'Tuesday', '44', '2024-09-24 16:11:57', NULL),
(82, 10632, 'session_c', NULL, NULL, NULL, NULL, 'Tuesday', '1', '2024-09-24 16:18:39', NULL),
(83, 10632, NULL, NULL, 'done', NULL, NULL, 'Tuesday', '44', '2024-09-24 16:32:09', NULL),
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(87, 13190, 'session_c', NULL, NULL, NULL, NULL, 'Wednesday', '1', '2024-09-25 16:30:18', NULL),
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(90, 111, 'session_b', NULL, NULL, NULL, NULL, 'Thursday', '1', '2024-09-26 11:08:31', NULL),
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(92, 111, NULL, NULL, 'done', NULL, NULL, 'Thursday', '50', '2024-09-26 15:19:08', NULL),
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(96, 12633, NULL, NULL, 'done', NULL, NULL, 'Thursday', '48', '2024-09-26 17:07:47', NULL),
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(102, 13190, NULL, NULL, 'done', NULL, NULL, 'Thursday', '43', '2024-09-26 18:14:51', NULL),
(103, 111, NULL, NULL, 'done', NULL, NULL, 'Friday', '34', '2024-09-27 17:08:23', NULL),
(104, 13190, NULL, NULL, 'done', NULL, NULL, 'Monday', '47', '2024-09-30 12:59:45', NULL),
(105, 13190, NULL, 'done', NULL, NULL, NULL, 'Monday', '6', '2024-09-30 13:06:51', NULL),
(106, 12633, NULL, NULL, 'done', NULL, NULL, 'Monday', '27', '2024-09-30 15:05:04', NULL),
(107, 13237, NULL, NULL, 'done', NULL, NULL, 'Monday', '41', '2024-09-30 15:51:13', NULL),
(108, 13237, NULL, 'done', NULL, NULL, NULL, 'Monday', '6', '2024-09-30 15:58:33', NULL),
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(111, 12633, NULL, 'done', NULL, NULL, NULL, 'Thursday', '8', '2024-10-03 11:31:19', NULL),
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(113, 12633, NULL, NULL, 'done', NULL, NULL, 'Thursday', '49', '2024-10-03 11:47:06', NULL),
(114, 12633, NULL, NULL, 'done', NULL, NULL, 'Thursday', '44', '2024-10-03 16:00:03', NULL),
(115, 12633, 'session_c', NULL, NULL, NULL, NULL, 'Thursday', '1', '2024-10-03 16:29:42', NULL),
(116, 111, NULL, NULL, 'done', NULL, NULL, 'Thursday', '50', '2024-10-03 16:47:07', NULL),
(117, 12633, NULL, NULL, 'done', NULL, NULL, 'Friday', '49', '2024-10-04 14:03:55', NULL),
(118, 12633, NULL, 'done', NULL, NULL, NULL, 'Friday', '10', '2024-10-04 14:30:50', NULL),
(119, 12633, NULL, NULL, 'done', NULL, NULL, 'Wednesday', '48', '2024-10-09 14:11:03', NULL),
(120, 12633, NULL, 'done', NULL, NULL, NULL, 'Wednesday', '10', '2024-10-10 14:02:39', NULL),
(121, 12633, NULL, NULL, 'done', NULL, NULL, 'Friday', '50', '2024-10-11 10:02:43', NULL),
(122, 111, NULL, NULL, 'done', NULL, NULL, 'Friday', '41', '2024-10-11 10:32:05', NULL),
(123, 12633, NULL, 'done', NULL, NULL, NULL, 'Friday', '8', '2024-10-11 10:33:41', NULL),
(124, 111, NULL, 'done', NULL, NULL, NULL, 'Friday', '-2', '2024-10-11 12:04:08', NULL),
(125, 111, NULL, NULL, 'done', NULL, NULL, 'Friday', '23', '2024-10-18 16:00:37', NULL),
(126, 13190, NULL, NULL, 'done', NULL, NULL, 'Tuesday', '38', '2024-10-29 15:53:21', NULL),
(127, 13190, NULL, 'done', NULL, NULL, NULL, 'Tuesday', '3', '2024-10-29 15:59:44', NULL),
(128, 13190, 'session_c', NULL, NULL, NULL, NULL, 'Tuesday', '1', '2024-10-29 16:01:22', NULL),
(129, 13190, NULL, NULL, 'done', NULL, NULL, 'Wednesday', '41', '2024-10-30 17:07:43', NULL),
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(131, 111, 'session_c', NULL, NULL, NULL, NULL, 'Wednesday', '1', '2024-11-06 16:56:40', NULL),
(132, 13190, NULL, NULL, 'done', NULL, NULL, 'Monday', '42', '2024-11-11 12:56:31', NULL),
(133, 13190, NULL, 'done', NULL, NULL, NULL, 'Monday', '5', '2024-11-11 13:19:20', NULL),
(134, 14905, NULL, NULL, 'done', NULL, NULL, 'Monday', '42', '2025-01-06 03:00:20', NULL),
(135, 14905, NULL, NULL, 'done', NULL, NULL, 'Wednesday', '41', '2025-01-08 02:54:34', NULL),
(136, 14905, 'session_d', NULL, NULL, NULL, NULL, 'Wednesday', '1', '2025-01-08 21:09:08', NULL),
(137, 14905, NULL, 'done', NULL, NULL, NULL, 'Wednesday', '4', '2025-01-08 21:23:51', NULL),
(138, 14905, 'session_d', NULL, NULL, NULL, NULL, 'Friday', '1', '2025-01-10 21:01:14', NULL),
(139, 14905, NULL, NULL, 'done', NULL, NULL, 'Friday', '42', '2025-01-10 22:17:28', NULL),
(140, 14905, NULL, NULL, 'done', NULL, NULL, 'Wednesday', '42', '2025-01-15 16:17:45', NULL),
(141, 14905, 'session_d', NULL, NULL, NULL, NULL, 'Thursday', '1', '2025-01-16 21:13:24', NULL),
(142, 14905, NULL, NULL, 'done', NULL, NULL, 'Thursday', '43', '2025-01-16 22:18:48', NULL),
(143, 111, 'session_c', NULL, NULL, NULL, NULL, 'Monday', '1', '2025-01-20 16:01:42', NULL);

-- --------------------------------------------------------

--
-- Estrutura da tabela `banners`
--

CREATE TABLE `banners` (
  `id` int(11) NOT NULL,
  `image` varchar(500) DEFAULT NULL,
  `name` text DEFAULT NULL,
  `type` text DEFAULT NULL,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` datetime NOT NULL DEFAULT current_timestamp() ON UPDATE current_timestamp()
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `banners`
--

INSERT INTO `banners` (`id`, `image`, `name`, `type`, `created_at`, `updated_at`) VALUES
(6, 'https://fitme.cvinfotechserver.com/images/banner_1725360188.jpg', 'My Challenge', 'joined_challenge', '2024-06-05 17:06:54', '2024-09-03 16:13:07'),
(9, 'https://fitme.cvinfotechserver.com/images/banner_1719491296.jpg', 'Coming Soon', 'coming_soon', '2024-06-10 15:20:23', '2024-08-09 11:27:40'),
(10, 'https://fitme.cvinfotechserver.com/images/banner_1718607503.jpeg', 'Start Ongoing Event', 'ongoing_challenge', '2024-06-10 15:20:57', '2024-08-09 11:27:57'),
(11, 'https://fitme.cvinfotechserver.com/images/banner_1719491323.jpg', 'Upcoming Challenge', 'upcoming_challenge', '2024-06-10 16:03:24', '2024-08-09 11:28:13'),
(12, 'https://fitme.cvinfotechserver.com/images/banner_1727855667.jpg', 'Join event', 'new_join', '2024-06-11 10:33:16', '2024-10-02 13:24:27');

-- --------------------------------------------------------

--
-- Estrutura da tabela `bodyparts`
--

CREATE TABLE `bodyparts` (
  `bodypart_id` int(11) NOT NULL,
  `bodypart_title` varchar(150) NOT NULL,
  `bodypart_image_link` varchar(150) DEFAULT NULL,
  `bodypart_image` varchar(150) NOT NULL,
  `fit_coins` int(200) DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `bodyparts`
--

INSERT INTO `bodyparts` (`bodypart_id`, `bodypart_title`, `bodypart_image_link`, `bodypart_image`, `fit_coins`) VALUES
(3, 'Chest', '', 'bodypart_1714391310.png', 1),
(4, 'Legs', '', 'bodypart_1714391298.png', 1),
(5, 'Triceps', '', 'bodypart_1714391284.png', 1),
(8, 'Abs', '', 'bodypart_1714391256.png', 1),
(9, 'Shoulders', '', 'bodypart_1714391244.png', 1),
(10, 'Back', '', 'bodypart_1714391233.png', 1),
(14, 'Calves', '', 'bodypart_1714391221.png', 1),
(15, 'Cardio', '', 'bodypart_1714391209.png', 10),
(16, 'Forearms', '', 'bodypart_1714391192.png', 1),
(17, 'Biceps', '', 'bodypart_1723633399.png', NULL);

-- --------------------------------------------------------

--
-- Estrutura da tabela `breathin_session`
--

CREATE TABLE `breathin_session` (
  `id` int(11) NOT NULL,
  `user_id` int(11) DEFAULT NULL,
  `day` text DEFAULT NULL,
  `session_a` text DEFAULT NULL,
  `session_b` text DEFAULT NULL,
  `session_c` text DEFAULT NULL,
  `session_d` text DEFAULT NULL,
  `created_at` datetime NOT NULL DEFAULT current_timestamp()
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

-- --------------------------------------------------------

--
-- Estrutura da tabela `cardio_exercise_complete_status`
--

CREATE TABLE `cardio_exercise_complete_status` (
  `id` int(11) NOT NULL,
  `user_id` int(11) DEFAULT NULL,
  `workout_id` int(11) DEFAULT NULL,
  `user_exercise_id` int(11) DEFAULT NULL,
  `user_day` varchar(60) DEFAULT NULL,
  `exercise_status` varchar(120) DEFAULT NULL,
  `final_status` varchar(120) DEFAULT NULL,
  `completed_date` varchar(120) DEFAULT NULL,
  `completed_time` varchar(120) DEFAULT NULL,
  `fit_coins` int(11) DEFAULT NULL,
  `next_status` int(11) DEFAULT NULL,
  `prev_status` int(11) DEFAULT NULL,
  `skip_status` int(11) DEFAULT NULL,
  `today_earning` int(11) DEFAULT NULL,
  `cardio_status` text DEFAULT NULL,
  `deducted` int(11) DEFAULT NULL,
  `add_coin_status` int(11) NOT NULL DEFAULT 0,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` datetime NOT NULL DEFAULT current_timestamp() ON UPDATE current_timestamp()
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

-- --------------------------------------------------------

--
-- Estrutura da tabela `cardio_session`
--

CREATE TABLE `cardio_session` (
  `id` int(200) NOT NULL,
  `user_id` int(11) NOT NULL,
  `day` varchar(200) NOT NULL,
  `cardio_status` varchar(200) NOT NULL,
  `created_at` datetime NOT NULL DEFAULT current_timestamp()
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `cardio_session`
--

INSERT INTO `cardio_session` (`id`, `user_id`, `day`, `cardio_status`, `created_at`) VALUES
(2, 111, 'Thursday', 'done', '2024-07-25 16:25:26'),
(3, 111, 'Wednesday', 'done', '2024-08-21 14:36:59');

-- --------------------------------------------------------

--
-- Estrutura da tabela `categories`
--

CREATE TABLE `categories` (
  `category_id` int(11) NOT NULL,
  `category_title` text NOT NULL,
  `category_image_link` varchar(255) DEFAULT NULL,
  `category_image` varchar(150) NOT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `categories`
--

INSERT INTO `categories` (`category_id`, `category_title`, `category_image_link`, `category_image`) VALUES
(1, 'Fat Loss', NULL, 'catdiet_1516827171.jpg'),
(2, 'Muscle Gain', NULL, 'catdiet_1516827177.jpg'),
(3, 'Vegetarian', NULL, 'catdiet_1516827183.jpg'),
(4, 'Protein Shakes', NULL, 'catdiet_1518094768.jpg'),
(5, 'Sugar Free', NULL, 'catdiet_1573434399.jpg'),
(6, 'Gluten Free', NULL, 'catdiet_1573438175.jpg'),
(7, 'Snacks', NULL, 'catdiet_1573440092.jpg'),
(8, 'Salads', NULL, 'catdiet_1573440183.jpg'),
(9, 'Diabetes Appropriate', NULL, 'catdiet_1573507739.jpg');

-- --------------------------------------------------------

--
-- Estrutura da tabela `challenges`
--

CREATE TABLE `challenges` (
  `id` int(200) NOT NULL,
  `user_id` text DEFAULT NULL,
  `title` text DEFAULT NULL,
  `sub_title` text DEFAULT NULL,
  `gender` text DEFAULT NULL,
  `days` int(200) DEFAULT NULL,
  `day_1` text DEFAULT NULL,
  `day_2` text DEFAULT NULL,
  `day_3` text DEFAULT NULL,
  `day_4` text DEFAULT NULL,
  `day_5` text DEFAULT NULL,
  `day_6` text DEFAULT NULL,
  `day_7` text DEFAULT NULL,
  `status` text DEFAULT NULL,
  `image` varchar(500) DEFAULT NULL,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` datetime NOT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `challenges`
--

INSERT INTO `challenges` (`id`, `user_id`, `title`, `sub_title`, `gender`, `days`, `day_1`, `day_2`, `day_3`, `day_4`, `day_5`, `day_6`, `day_7`, `status`, `image`, `created_at`, `updated_at`) VALUES
(15, '[\"111\",\"166\",\"5601\",\"5753\",\"5897\",\"5898\",\"5893\",\"5892\",\"1799\",\"6382\",\"7000\",\"8534\",\"8851\",\"9102\",\"6591\",\"9411\",\"815\",\"9095\",\"9691\",\"9830\",\"9942\",\"9948\",\"9947\",\"10038\",\"10807\",\"10915\",\"11015\",\"11443\",\"11650\",\"11722\",\"12129\",\"12429\",\"12354\",\"13480\",\"13875\",\"14905\"]', '28 days challenge', 'Fat to Fit', 'Female', 28, '[\"3\",\"2\",\"4\",\"5\",\"135\",\"136\",\"137\",\"153\",\"156\",\"157\"]', '[\"93\",\"101\",\"103\",\"165\",\"167\",\"168\",\"172\"]', '[\"58\",\"170\",\"172\",\"182\",\"225\",\"229\"]', '[\"75\",\"5\",\"57\",\"60\",\"62\",\"65\",\"71\",\"74\",\"170\"]', '[\"72\",\"2\",\"5\",\"62\",\"65\",\"135\",\"157\",\"170\",\"172\"]', '[\"59\",\"61\",\"64\",\"73\",\"75\",\"76\",\"93\",\"101\",\"136\"]', '[\"3\",\"69\",\"70\",\"102\",\"106\",\"128\",\"157\",\"171\",\"228\",\"229\"]', NULL, 'https://fitme.cvinfotechserver.com/images/challenge_1716190422.jpg', '2024-04-22 10:25:30', '0000-00-00 00:00:00'),
(25, '[\"5856\",\"5927\",\"5845\",\"6200\",\"7198\",\"9078\",\"9652\",\"12394\",\"10632\",\"12633\",\"12628\",\"13350\",\"10456\"]', '21 days Challenge', 'Core and Abs', 'Male', 21, '[\"109\",\"111\",\"112\",\"113\",\"115\",\"122\"]', '[\"120\",\"160\",\"161\",\"164\",\"217\"]', '[\"159\",\"162\",\"163\",\"218\",\"220\"]', '[\"107\",\"108\",\"110\",\"113\",\"117\"]', '[\"113\",\"122\",\"158\",\"161\",\"217\",\"218\"]', '[\"107\",\"159\",\"160\",\"162\",\"164\"]', '[\"108\",\"110\",\"117\",\"218\"]', NULL, 'https://fitme.cvinfotechserver.com/images/challenge_1716272172.png', '2024-04-25 12:43:19', '0000-00-00 00:00:00');

-- --------------------------------------------------------

--
-- Estrutura da tabela `custom_dialog`
--

CREATE TABLE `custom_dialog` (
  `id` int(200) NOT NULL,
  `button_color` text DEFAULT NULL,
  `button_position` text DEFAULT NULL,
  `button_text` text DEFAULT NULL,
  `button_text_color` text DEFAULT NULL,
  `image` varchar(500) DEFAULT NULL,
  `image_key` text DEFAULT NULL,
  `margin_start` int(100) DEFAULT NULL,
  `margin_bottom` int(100) DEFAULT NULL,
  `margin_top` int(100) DEFAULT NULL,
  `margin_end` int(100) DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `custom_dialog`
--

INSERT INTO `custom_dialog` (`id`, `button_color`, `button_position`, `button_text`, `button_text_color`, `image`, `image_key`, `margin_start`, `margin_bottom`, `margin_top`, `margin_end`) VALUES
(1, '#FF9900', 'flex-end', 'Earn Now', '#fff', 'https://fitme.cvinfotechserver.com/images/voucher_1726469660.jpg', 'new_1', -20, 20, NULL, 0);

-- --------------------------------------------------------

--
-- Estrutura da tabela `custom_diets`
--

CREATE TABLE `custom_diets` (
  `id` int(11) NOT NULL,
  `user_id` text DEFAULT NULL,
  `diet_id` text DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `custom_diets`
--

INSERT INTO `custom_diets` (`id`, `user_id`, `diet_id`) VALUES
(16, '10363', '[\"36\",\"32\",\"25\",\"42\",\"44\",\"28\",\"35\"]'),
(17, '111', '[\"36\"]'),
(18, '10464', '[\"26\",\"33\",\"25\",\"32\"]'),
(19, '11657', '[\"26\",\"33\",\"35\"]'),
(20, '9830', '[\"25\",\"32\",\"42\"]'),
(21, '12129', '[\"32\",\"40\",\"31\"]'),
(22, '12414', '[\"35\"]'),
(23, '12574', '[\"40\"]'),
(24, '12803', '[\"35\",\"24\",\"27\",\"32\"]'),
(25, '10805', '[\"25\",\"44\"]'),
(26, '13099', '[\"28\"]'),
(27, '12633', '[\"25\",\"32\",\"42\"]'),
(28, '10632', '[\"25\",\"32\",\"44\",\"22\",\"23\",\"45\",\"46\",\"42\"]'),
(29, '12638', '[\"25\",\"32\",\"23\",\"22\",\"28\",\"26\",\"33\",\"35\",\"27\",\"29\",\"30\"]'),
(30, '10431', '[\"42\"]'),
(31, '13190', '[\"25\",\"32\"]'),
(32, '13310', '[\"45\",\"40\",\"51\",\"42\",\"44\"]'),
(33, '13333', '[\"52\"]'),
(34, '13805', '[\"35\",\"23\",\"42\",\"32\"]'),
(35, '10583', '[\"44\",\"48\"]'),
(36, '13523', '[\"26\"]'),
(37, '14888', '[\"22\",\"23\",\"26\",\"52\",\"54\",\"30\",\"55\",\"56\"]'),
(38, '13786', '[\"32\",\"42\",\"44\",\"45\",\"46\",\"48\",\"26\",\"36\",\"40\",\"53\"]');

-- --------------------------------------------------------

--
-- Estrutura da tabela `deleted_account`
--

CREATE TABLE `deleted_account` (
  `id` int(11) NOT NULL,
  `employee_id` int(200) DEFAULT NULL,
  `email` varchar(200) DEFAULT NULL,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` datetime NOT NULL DEFAULT current_timestamp() ON UPDATE current_timestamp(),
  `name` varchar(200) DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `deleted_account`
--

INSERT INTO `deleted_account` (`id`, `employee_id`, `email`, `created_at`, `updated_at`, `name`) VALUES
(2, 14708, 'testcvi6@gmail.com', '2025-02-12 12:54:37', '2025-02-12 12:54:37', NULL);

-- --------------------------------------------------------

--
-- Estrutura da tabela `diets`
--

CREATE TABLE `diets` (
  `diet_id` int(11) NOT NULL,
  `diet_title` varchar(150) NOT NULL,
  `diet_description` text NOT NULL,
  `diet_ingredients` text NOT NULL,
  `diet_category` int(11) NOT NULL,
  `diet_goal` varchar(200) DEFAULT NULL,
  `diet_directions` text NOT NULL,
  `diet_calories` varchar(50) NOT NULL,
  `diet_carbs` varchar(50) NOT NULL,
  `diet_protein` varchar(50) NOT NULL,
  `diet_fat` varchar(50) NOT NULL,
  `diet_time` varchar(50) NOT NULL,
  `diet_servings` varchar(50) NOT NULL,
  `diet_featured` varchar(50) NOT NULL,
  `diet_image_link` varchar(255) DEFAULT NULL,
  `diet_status` varchar(50) NOT NULL,
  `diet_price` varchar(50) NOT NULL DEFAULT '-',
  `diet_image` varchar(500) NOT NULL,
  `meal_time` text DEFAULT NULL,
  `meal_type` text DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `diets`
--

INSERT INTO `diets` (`diet_id`, `diet_title`, `diet_description`, `diet_ingredients`, `diet_category`, `diet_goal`, `diet_directions`, `diet_calories`, `diet_carbs`, `diet_protein`, `diet_fat`, `diet_time`, `diet_servings`, `diet_featured`, `diet_image_link`, `diet_status`, `diet_price`, `diet_image`, `meal_time`, `meal_type`) VALUES
(22, 'Lentil Soup', '<p><span style=\"font-weight: 400;\">&nbsp;A hearty and low-fat soup filled with fiber-rich lentils and vegetables.</span></p>', '<ul>\r\n<li>1 tablespoon olive oil</li>\r\n<li data-sourcepos=\"8:1-8:25\">1 medium onion, chopped</li>\r\n<li data-sourcepos=\"9:1-9:20\">2 carrots, chopped</li>\r\n<li data-sourcepos=\"10:1-10:26\">2 celery stalks, chopped</li>\r\n<li data-sourcepos=\"11:1-11:25\">2 cloves garlic, minced</li>\r\n<li data-sourcepos=\"12:1-12:25\">1 teaspoon ground cumin</li>\r\n<li data-sourcepos=\"13:1-13:24\">1 teaspoon dried thyme</li>\r\n<li data-sourcepos=\"14:1-14:29\">1 cup green lentils, rinsed</li>\r\n<li data-sourcepos=\"15:1-15:2\">4 cups vegetable broth</li>\r\n<li data-sourcepos=\"16:1-16:46\">1 (14.5-ounce) can diced tomatoes, undrained</li>\r\n<li data-sourcepos=\"17:1-17:32\">4 cups chopped kale or spinach</li>\r\n<li data-sourcepos=\"18:1-18:2\">1 tablespoon lemon juice</li>\r\n<li data-sourcepos=\"19:1-19:48\">Salt and freshly ground black pepper, to taste</li>\r\n<li data-sourcepos=\"20:1-21:0\">(Optional) Chopped fresh parsley, for garnish</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>', 9, 'Weight Loss', '<ul>\r\n<li>Rinse lentils under cold water and set them aside.</li>\r\n<li>Heat olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery. Saut&eacute; for about 5-7 minutes until softened.</li>\r\n<li>Add minced garlic, cumin, turmeric, and paprika. Stir and cook for another minute until fragrant.</li>\r\n<li>Add lentils, vegetable broth, diced tomatoes, and the bay leaf. Bring the mixture to a boil.</li>\r\n<li>Lower the heat to medium-low, cover the pot, and let the soup simmer for about 25-30 minutes, or until the lentils are tender.</li>\r\n<li>Season with salt and pepper. Garnish with fresh parsley and serve with lemon wedges on the side for an extra burst of flavor.</li>\r\n</ul>', '250', '45g', '12g', '2g', '35 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/2a0c7bf3-d24c-48d4-caed-f11ac2f44d00/public', '1', '-', 'recipe_1727941271.jpeg', 'lunch', 'veg'),
(23, 'Lemon and Herbs', '<p><span style=\"font-weight: 400;\">A light and flavorful baked cod dish with a hint of lemon and herbs.</span></p>', '<ul>\r\n<li>Fresh herbs (such as parsley, chives, chives) - Finely chopped</li>\r\n<li data-sourcepos=\"25:1-25:40\">Shallots or red onion - Finely chopped</li>\r\n<li data-sourcepos=\"26:1-26:29\">Capers (optional) - Chopped</li>\r\n<li data-sourcepos=\"27:1-27:11\">Olive oil</li>\r\n<li data-sourcepos=\"28:1-28:13\">Lemon juice</li>\r\n<li data-sourcepos=\"29:1-29:66\">Lemon (flesh) - Finely chopped (optional) for a burst of texture</li>\r\n<li data-sourcepos=\"30:1-30:28\">Garlic (optional) - Minced</li>\r\n<li data-sourcepos=\"31:1-31:49\">Red chili flakes (optional) - For a bit of heat</li>\r\n<li data-sourcepos=\"32:1-32:6\">Salt</li>\r\n<li data-sourcepos=\"33:1-34:0\">Freshly cracked black pepper</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>', 9, 'Strength', '<ul>\r\n<li data-sourcepos=\"14:1-14:122\">In a bowl, combine equal parts of your chosen dried herbs. (For example, 2 teaspoons each of basil, oregano, and thyme)</li>\r\n<li data-sourcepos=\"15:1-15:89\">Add 1 tablespoon of lemon zest. You can zest a lemon with a fine grater or microplane.</li>\r\n<li data-sourcepos=\"16:1-16:28\">Add 1/2 teaspoon of salt.</li>\r\n<li data-sourcepos=\"17:1-17:68\">If using, add a pinch of garlic powder and black pepper to taste.</li>\r\n<li data-sourcepos=\"18:1-19:0\">Mix well and store in an airtight container in a cool, dark place.</li>\r\n</ul>', '200', '2g', '30g', '6g', '35 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/8b3ee442-709e-4f3f-ce92-d59d6f275600/public', '1', '-', 'recipe_1727941351.jpeg', 'lunch', 'veg'),
(24, 'Stir-Fried Tofu', '<p>Stir-Fried Tofu is a quick and nutritious dish featuring crispy tofu cubes saut&eacute;ed with colorful vegetables and flavorful sauces.</p>', '<ul>\r\n<li>1 block (14 oz) firm tofu, drained and pressed (optional)</li>\r\n<li data-sourcepos=\"8:1-8:47\">1 tablespoon cornstarch (or arrowroot powder)</li>\r\n<li data-sourcepos=\"9:1-9:25\">2 tablespoons soy sauce</li>\r\n<li data-sourcepos=\"10:1-10:28\">1 tablespoon vegetable oil</li>\r\n<li data-sourcepos=\"11:1-11:24\">1 clove garlic, minced</li>\r\n<li data-sourcepos=\"12:1-12:44\">1 inch ginger, minced (about 1 tablespoon)</li>\r\n<li data-sourcepos=\"13:1-13:89\">1 red bell pepper, julienned (or other vegetables like broccoli, carrots, or snap peas)</li>\r\n<li data-sourcepos=\"14:1-14:30\">1/2 cup chopped green onions</li>\r\n<li data-sourcepos=\"15:1-15:24\">Cooked rice (optional)</li>\r\n<li data-sourcepos=\"16:1-17:0\">Sesame seeds for garnish (optional)</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>', 9, 'Build Muscle', '<ul>\r\n<li>\r\n<p>Wrap tofu in a clean towel and place a heavy object on top to press out excess moisture for about 15 minutes. This helps the tofu become crispier when fried.</p>\r\n</li>\r\n<li>\r\n<p>Toss the tofu cubes in cornstarch for extra crispiness.</p>\r\n</li>\r\n<li>\r\n<p>&nbsp;In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.</p>\r\n</li>\r\n<li>\r\n<p>Add tofu cubes and cook for 5-7 minutes, turning occasionally until golden and crispy on all sides. Remove from pan and set aside.</p>\r\n</li>\r\n<li>\r\n<p>&nbsp;In the same pan, add a bit more oil if needed, then saut&eacute; garlic and ginger for about 1 minute. Add bell pepper, carrot, and zucchini, and stir-fry for 3-4 minutes, until slightly tender but still crisp.</p>\r\n</li>\r\n<li>\r\n<p>Return the tofu to the pan. Add soy sauce, rice vinegar, and chili flakes. Stir well to combine and cook for an additional 2-3 minutes to allow the tofu and vegetables to absorb the flavors.</p>\r\n</li>\r\n<li>\r\n<p>Garnish with green onions and sesame seeds. Serve hot with rice or noodles.</p>\r\n</li>\r\n</ul>', '300', '25g', '15g', '15g', '40 Min', '2', '1', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/1e272a5c-b37c-4659-a501-0bdb7adec200/public', '1', '-', 'recipe_1727943579.jpeg', 'dinner', 'veg'),
(26, 'Greek Chicken Salad', '<p>Greek Chicken Salad is a fresh, nutritious, and flavorful dish combining grilled chicken with classic Mediterranean ingredients like cucumbers, tomatoes, olives, and feta cheese.</p>', '<ul data-sourcepos=\"5:1-12:7\">\r\n<li data-sourcepos=\"5:1-5:84\">Chicken pieces (bone-in,&nbsp;skin-on chicken thighs or breasts work well) - 4-6 pieces</li>\r\n<li data-sourcepos=\"6:1-6:21\">Olive oil - 1/4 cup</li>\r\n<li data-sourcepos=\"7:1-7:46\">Lemon juice - freshly squeezed from 1 lemon</li>\r\n<li data-sourcepos=\"8:1-8:36\">Garlic cloves - minced,&nbsp;2-3 cloves</li>\r\n<li data-sourcepos=\"9:1-9:30\">Dried oregano - 1 tablespoon</li>\r\n<li data-sourcepos=\"10:1-10:26\">Dried thyme - 1 teaspoon</li>\r\n<li data-sourcepos=\"11:1-11:19\">Salt - 1 teaspoon</li>\r\n<li data-sourcepos=\"12:1-12:7\">Black pepper - 1/2 teaspoon</li>\r\n<li data-sourcepos=\"13:1-13:106\">Optional additions:&nbsp;chopped red onion (1/2 cup),&nbsp;cherry tomatoes (1 pint),&nbsp;crumbled feta cheese (1/2 cup)</li>\r\n</ul>', 9, 'Weight Loss', '<ul>\r\n<li>Preheat a grill or stovetop pan to medium-high heat.</li>\r\n<li>Rub the chicken breasts with olive oil, oregano, salt, and pepper.</li>\r\n<li>Grill the chicken for 5-6 minutes per side, until cooked through. Let it rest for 5 minutes, then slice it thinly.</li>\r\n<li>In a large bowl, combine the lettuce, tomatoes, cucumber, olives, and red onion.</li>\r\n<li>Whisk together lemon juice, extra virgin olive oil, and red wine vinegar for the dressing.</li>\r\n<li>Top the salad with sliced chicken and crumbled feta.</li>\r\n<li>Drizzle the dressing over the salad and toss lightly to combine.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '300', '20g', '25g', '12g', '20 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/caedc793-f412-4b9d-6f50-3290d433a300/public', '1', '-', 'recipe_1727941427.jpeg', 'lunch', 'non_veg'),
(27, 'Cauliflower Rice', '<p>Cauliflower rice is a healthy, low-carb alternative to traditional rice.</p>', '<ul data-sourcepos=\"5:1-8:0\">\r\n<li>1 medium head of cauliflower (about 4 cups)</li>\r\n<li>1 tablespoon olive oil or butter</li>\r\n<li>Salt and pepper to taste</li>\r\n<li>Optional: garlic, herbs, lemon juice, or spices for added flavor</li>\r\n</ul>', 5, 'Strength', '<ul>\r\n<li>Remove the leaves and stem from the cauliflower. Break it into florets.</li>\r\n<li>Use a food processor to pulse the florets into rice-sized pieces. Alternatively, you can grate the cauliflower with a box grater.</li>\r\n<li>&nbsp;Heat olive oil or butter in a large pan over medium heat. Add the cauliflower rice and saut&eacute; for about 5-8 minutes, stirring occasionally, until it&rsquo;s tender but not mushy.</li>\r\n<li>&nbsp;Add salt, pepper, and any optional seasonings (garlic, herbs, etc.).</li>\r\n<li>&nbsp;Once cooked, remove from heat and serve as a side dish or use it as a base for other meals.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '250', '25g', '8g', '12g', '25 Min', '2', '1', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/ee883f43-3ff5-4dda-eb42-b3dbb108bf00/public', '1', '-', 'recipe_1727943643.jpeg', 'dinner', 'non_veg'),
(28, 'Zucchini Noodles', '<p><span style=\"font-weight: 400;\">&nbsp;A low-carb, sugar-free pasta alternative using zucchini noodles and homemade pesto.</span></p>\r\n<p>&nbsp;</p>', '<ul data-sourcepos=\"5:1-13:0\">\r\n<li data-sourcepos=\"5:1-5:59\">Zucchinis (amount depending on how many noodles you want)</li>\r\n<li data-sourcepos=\"6:1-6:17\">Salt (optional)</li>\r\n<li data-sourcepos=\"7:1-7:25\">Paper towels (optional)</li>\r\n<li data-sourcepos=\"8:1-8:54\">Spiralizer (recommended,&nbsp;but see alternatives below)</li>\r\n<li data-sourcepos=\"9:1-9:47\">Large pot (for boiling,&nbsp;if using that method)</li>\r\n<li data-sourcepos=\"10:1-10:10\">Colander</li>\r\n<li data-sourcepos=\"11:1-11:43\">Olive oil (or cooking oil of your choice)</li>\r\n<li data-sourcepos=\"12:1-13:0\">Optional:&nbsp;Salad spinner (for drying noodles after spiralizing)</li>\r\n</ul>', 5, 'Build Muscle', '<ul>\r\n<li>Using a spiralizer or vegetable peeler, create noodles from the zucchinis. If using a peeler, slice the zucchini into long ribbons.</li>\r\n<li>In a large skillet, heat olive oil over medium heat. Add minced garlic and saut&eacute; for about 1 minute until fragrant.</li>\r\n<li>Add the zucchini noodles to the skillet, and toss them with the garlic. Cook for 2-3 minutes until just tender. Avoid overcooking to prevent them from becoming mushy.</li>\r\n<li>Stir in the halved cherry tomatoes and red pepper flakes (if using). Cook for an additional 1-2 minutes until the tomatoes are slightly softened.</li>\r\n<li>Season with salt and pepper to taste.</li>\r\n</ul>', '280', '12g', '5g', '22g', '30 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/c1bb1f5b-0db7-42fc-0d82-779faf6c4800/public', '1', '-', 'recipe_1727942844.jpeg', 'lunch', 'veg'),
(29, 'Turkey Stir-Fry', '<p><span style=\"font-weight: 400;\">&nbsp;A lean and healthy turkey and vegetable stir-fry.</span></p>', '<ul>\r\n<li>1 lb (450g) turkey breast, thinly sliced</li>\r\n<li>2 tablespoons vegetable oil</li>\r\n<li>1 red bell pepper, thinly sliced</li>\r\n<li>1 yellow bell pepper, thinly sliced</li>\r\n<li>1 medium onion, thinly sliced</li>\r\n<li>2 cloves garlic, minced</li>\r\n<li>1 tablespoon ginger, minced</li>\r\n<li>1 cup broccoli florets</li>\r\n<li>1 cup snap peas</li>\r\n<li>1 carrot, thinly sliced</li>\r\n<li>1/4 cup soy sauce</li>\r\n<li>2 tablespoons hoisin sauce</li>\r\n<li>1 tablespoon rice vinegar</li>\r\n<li>1 teaspoon sesame oil</li>\r\n<li>1/4 teaspoon red pepper flakes (optional)</li>\r\n<li>Salt and pepper, to taste</li>\r\n<li>2 green onions, chopped</li>\r\n<li>Sesame seeds, for garnish (optional)</li>\r\n<li>Cooked rice or noodles, for serving</li>\r\n</ul>\r\n<p>&nbsp;</p>', 5, 'Build Muscle', '<ul>\r\n<li>Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.</li>\r\n<li>Add the thinly sliced turkey breast to the skillet and cook until browned and cooked through, about 5-7 minutes. Remove the turkey from the skillet and set aside.</li>\r\n<li>In the same skillet, add the remaining 1 tablespoon of vegetable oil.</li>\r\n<li>Add the sliced red and yellow bell peppers, onion, broccoli florets, snap peas, and carrot. Stir-fry the vegetables for 3-4 minutes until they begin to soften.</li>\r\n<li>Add the minced garlic and ginger to the skillet, and stir-fry for an additional 1-2 minutes until fragrant.</li>\r\n<li>Return the cooked turkey to the skillet with the vegetables.</li>\r\n<li>In a small bowl, mix together the soy sauce, hoisin sauce, rice vinegar, sesame oil, and red pepper flakes (if using).</li>\r\n<li>Pour the sauce over the turkey and vegetables in the skillet, stirring to coat everything evenly.</li>\r\n<li>Cook for another 2-3 minutes until the sauce is heated through and slightly thickened.</li>\r\n<li>Season with salt and pepper to taste.</li>\r\n<li>Remove the skillet from the heat and garnish with chopped green onions and sesame seeds (if using).</li>\r\n<li>Serve the turkey stir-fry over cooked rice or noodles.</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>', '300', '25g', '25g', '10g', '15 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/e3e28243-7aa6-498b-f3c8-fb7eea4e5700/public', '1', '-', 'recipe_1727943700.jpeg', 'dinner', 'non_veg'),
(30, 'Asian Salad', '<p><span style=\"font-weight: 400;\">A flavorful Asian-inspired salad with grilled chicken, vegetables, and a sesame ginger dressing.</span></p>', '<ul>\r\n<li>Wash and thinly slice 1 small head of napa cabbage.</li>\r\n<li>Shred 2 carrots.</li>\r\n<li>Thinly slice 1 red bell pepper.</li>\r\n<li>Chop 1 cucumber into thin rounds.</li>\r\n<li>Slice 4 green onions.</li>\r\n<li>1/4 cup soy sauce.</li>\r\n<li>2 tablespoons rice vinegar.</li>\r\n<li>2 tablespoons sesame oil.</li>\r\n<li>1 tablespoon honey or maple syrup.</li>\r\n<li>1 tablespoon fresh lime juice.</li>\r\n<li>1 teaspoon grated ginger.</li>\r\n<li>1 clove garlic, minced.</li>\r\n<li>1/4 teaspoon red pepper flakes (optional).</li>\r\n</ul>\r\n<p>&nbsp;</p>', 8, 'Strength', '<ul>\r\n<li>In a large bowl, combine the mixed salad greens, shredded cabbage, carrots, bell peppers, cucumber, green onions, and cilantro.</li>\r\n<li>In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey (or maple syrup), minced garlic, grated ginger, and red pepper flakes until well combined.</li>\r\n<li>Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.</li>\r\n<li>Top with edamame and sprinkle with toasted sesame seeds before serving. Enjoy immediately!</li>\r\n</ul>', '300', '22g', '25g', '12g', '10 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/578e942e-1cd5-4242-84d0-20878183fe00/public', '1', '-', 'recipe_1727943746.jpeg', 'dinner', 'non_veg'),
(31, 'Mediterranean Salad', '<p><span style=\"font-weight: 400;\">A refreshing Mediterranean-inspired salad with chickpeas, vegetables, and a zesty dressing</span></p>', '<ul>\r\n<li>1 can (15 oz) chickpeas, drained and rinsed</li>\r\n<li>1 cucumber, diced</li>\r\n<li>1 cup cherry tomatoes, halved</li>\r\n<li>1/2 red onion, finely chopped</li>\r\n<li>1/4 cup Kalamata olives, pitted and sliced</li>\r\n<li>1/4 cup crumbled feta cheese</li>\r\n<li>2 tablespoons olive oil</li>\r\n<li>1 tablespoon lemon juice</li>\r\n<li>1 teaspoon dried oregano</li>\r\n<li>Salt and pepper to taste</li>\r\n<li>Fresh parsley for garnish</li>\r\n</ul>', 8, 'Weight Loss', '<ul>\r\n<li>In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, olives, and feta cheese.</li>\r\n<li>In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.</li>\r\n<li>Drizzle the dressing over the salad and toss to combine.</li>\r\n<li>Garnish with fresh parsley before serving.</li>\r\n</ul>', '320', '38g', '10g', '15g', '10 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/cb7349f7-1b0b-462d-b092-e0dc0f63ff00/public', '1', '-', 'recipe_1727943809.jpeg', 'dinner', 'veg'),
(32, 'Spinach Salad', '<p><span style=\"font-weight: 400;\">A light and fruity salad with spinach, strawberries, and a balsamic vinaigrette.</span></p>', '<ul>\r\n<li>4 cups fresh baby spinach</li>\r\n<li>1 cup sliced strawberries</li>\r\n<li>1/4 cup chopped pecans</li>\r\n<li>1/4 cup crumbled goat cheese</li>\r\n<li>2 tablespoons balsamic vinaigrette dressing</li>\r\n</ul>', 8, 'Weight Loss', '<ul>\r\n<li>Wash and dry fresh spinach leaves thoroughly.</li>\r\n<li>Place the spinach leaves in a large salad bowl.</li>\r\n<li>Add thinly sliced red onions to the bowl.</li>\r\n<li>Toss in sliced strawberries or cherry tomatoes for a pop of color and sweetness.</li>\r\n<li>Add crumbled feta cheese or goat cheese to the salad.</li>\r\n<li>Sprinkle with toasted nuts, such as almonds or walnuts, for added crunch.</li>\r\n<li>Add sliced avocado for creaminess (optional).</li>\r\n<li>In a small bowl, whisk together olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper to make the dressing.</li>\r\n<li>Pour the dressing over the salad and toss gently to combine.</li>\r\n<li>Serve immediately and enjoy!</li>\r\n</ul>\r\n<p>&nbsp;</p>', '180', '22g', '4g', '10g', '10 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/defb4570-ce65-46c1-2581-78b549565500/public', '1', '-', 'recipe_1727939139.webp', 'breakfast', 'veg'),
(33, 'Sesame Chicken', '<p><span style=\"font-weight: 400;\">&nbsp;A vibrant and flavorful salad with crispy sesame chicken and an Asian-inspired dressing.</span></p>', '<ul>\r\n<li>2 boneless, skinless chicken breasts, sliced into strips</li>\r\n<li>4 cups mixed greens</li>\r\n<li>1/4 cup sliced almonds</li>\r\n<li>1/4 cup sliced green onions</li>\r\n<li>Sesame seeds</li>\r\n<li>For the dressing: 2 tbsp soy sauce, 2 tbsp rice vinegar, 1 tbsp honey, 1 tsp sesame oil</li>\r\n</ul>', 8, 'Strength', '<ul>\r\n<li>In a skillet, cook chicken strips until crispy and cooked through.</li>\r\n<li>In a large bowl, combine mixed greens, almonds, and green onions.</li>\r\n<li>Whisk together the dressing ingredients and drizzle over the salad.</li>\r\n<li>Top with sesame seeds and crispy chicken. Toss to combine and serve.</li>\r\n</ul>', '400', '30g', '25g', '18g', '30 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/b3193f2b-cd09-4486-8c72-c6f5dcee9300/public', '1', '-', 'recipe_1727942902.jpeg', 'lunch', 'non_veg'),
(34, 'Caprese Salad', '<p><span style=\"font-weight: 400;\">&nbsp;A simple and elegant Italian salad with fresh tomatoes, mozzarella, and basil.</span></p>', '<ul>\r\n<li>4 ripe tomatoes, sliced</li>\r\n<li>8 oz fresh mozzarella cheese, sliced</li>\r\n<li>Fresh basil leaves</li>\r\n<li>Extra virgin olive oil</li>\r\n<li>Balsamic vinegar</li>\r\n<li>Salt and pepper to taste</li>\r\n</ul>', 8, 'Weight Loss', '<ul>\r\n<li>Arrange alternating slices of tomatoes and mozzarella on a platter.</li>\r\n<li>Tuck fresh basil leaves between the tomato and mozzarella slices.</li>\r\n<li>Drizzle with olive oil and balsamic vinegar.</li>\r\n<li>Season with salt and pepper. Serve immediately.</li>\r\n</ul>', '250', '5g', '8g', '20g', '10 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/787bef93-f153-4418-742c-cedea43eac00/public', '1', '-', 'recipe_1727943858.jpeg', 'dinner', 'veg'),
(35, 'Broccoli Omelet', '<p><span style=\"font-weight: 400;\">This Broccoli &amp; Cheese Omelet is a nutritious and delicious breakfast option, packed with protein and fiber.</span></p>', '<ul data-sourcepos=\"5:1-12:0\">\r\n<li data-sourcepos=\"5:1-5:14\">2 large eggs</li>\r\n<li data-sourcepos=\"6:1-6:53\">1/4 cup chopped broccoli florets (fresh or steamed)</li>\r\n<li data-sourcepos=\"7:1-7:39\">1 tablespoon chopped onion (optional)</li>\r\n<li data-sourcepos=\"8:1-8:28\">1 tablespoon milk or water</li>\r\n<li data-sourcepos=\"9:1-9:68\">1/4 cup shredded cheese (cheddar,&nbsp;Monterey Jack,&nbsp;or your favorite)</li>\r\n<li data-sourcepos=\"10:1-10:26\">Salt and pepper to taste</li>\r\n<li data-sourcepos=\"11:1-12:0\">1 teaspoon butter or cooking oil</li>\r\n</ul>', 5, 'Weight Loss', '<ul>\r\n<li>Heat a non-stick skillet over medium heat and add a small amount of oil or butter.</li>\r\n<li>Add 1 cup of broccoli florets to the skillet and saut&eacute; for 3-4 minutes, or until tender.</li>\r\n<li>In a bowl, whisk together 3 large eggs with a pinch of salt and pepper.</li>\r\n<li>Pour the egg mixture over the saut&eacute;ed broccoli in the skillet.</li>\r\n<li>Allow the eggs to cook undisturbed for 2-3 minutes, until they start to set around the edges.</li>\r\n<li>Using a spatula, gently lift the edges of the omelet and tilt the skillet to let the uncooked eggs flow underneath.</li>\r\n<li>Continue cooking for another 2-3 minutes, or until the eggs are fully set.</li>\r\n<li>Optionally, sprinkle 1/4 cup of shredded cheese over the omelet and cook for an additional minute to melt the cheese.</li>\r\n<li>Carefully fold the omelet in half and slide it onto a plate.</li>\r\n<li>Serve hot and enjoy!</li>\r\n</ul>\r\n<p>&nbsp;</p>', '300', '10g', '20g', '20g', '35 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/956810d2-157b-40fb-29f0-e51a74e24e00/public', '1', '-', 'recipe_1727942976.jpeg', 'lunch', 'non_veg'),
(36, 'Black Bean', '<p>This Easy Black Bean Dip is a delicious and nutritious snack or appetizer that\'s perfect for parties or everyday snacking. It\'s rich in protein and fiber, making it a satisfying option for a balanced diet.</p>', '<ul>\r\n<li>1 can (15 ounces) black beans, drained and rinsed</li>\r\n<li>1/2 cup diced tomatoes (canned or fresh)</li>\r\n<li>1/4 cup diced red onion</li>\r\n<li>2 cloves garlic, minced</li>\r\n<li>1/4 cup chopped fresh cilantro</li>\r\n<li>1 teaspoon ground cumin</li>\r\n<li>1/2 teaspoon chili powder (adjust to taste)</li>\r\n<li>Juice of 1 lime</li>\r\n<li>Salt and pepper to taste</li>\r\n<li>Optional toppings: diced avocado, chopped jalape&ntilde;o, or a dollop of Greek yogurt</li>\r\n</ul>', 7, 'Strength', '<ul>\r\n<li>In a food processor, combine the black beans, diced tomatoes, minced garlic, chopped cilantro, ground cumin, chili powder, and lime juice.</li>\r\n<li>Pulse the mixture until it reaches your desired consistency. If you prefer a smoother dip, blend it longer. If you like it chunkier, pulse it less.</li>\r\n<li>Taste the dip and season with salt and pepper to your liking. Adjust the chili powder if you want it spicier.</li>\r\n<li>Transfer the black bean dip to a serving bowl.</li>\r\n<li>You can garnish the dip with diced avocado, chopped jalape&ntilde;o, or a dollop of Greek yogurt if desired.</li>\r\n<li>Serve the dip with your choice of whole-grain tortilla chips, vegetable sticks, or whole-grain crackers.</li>\r\n</ul>', '80', '13g', '3g', '2g', '10 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/076c038f-8c81-4474-3587-41e82a071900/public', '1', '-', 'recipe_1727943094.jpeg', 'lunch', 'veg'),
(38, 'Caesar Salad', '<p><span style=\"font-weight: 400;\">This Caesar Salad with Grilled Steak is a delicious and satisfying meal that\'s low in carbs and packed with protein. It\'s perfect for a balanced and healthy diet.</span></p>', '<ul>\r\n<li>Romaine lettuce</li>\r\n<li>Croutons</li>\r\n<li>Parmesan cheese (grated or shaved)</li>\r\n<li>Caesar dressing</li>\r\n<li>Lemon juice</li>\r\n<li>Olive oil</li>\r\n<li>Garlic (minced)</li>\r\n<li>Dijon mustard</li>\r\n<li>Anchovy fillets (optional)</li>\r\n<li>Black pepper</li>\r\n<li>Salt</li>\r\n<li>Chicken breast (grilled or baked, optional)</li>\r\n<li>Cherry tomatoes (optional)</li>\r\n<li>Bacon bits (optional)</li>\r\n</ul>\r\n<p>&nbsp;</p>', 5, 'Strength', '<ul>\r\n<li>In a bowl, whisk together 1 egg yolk, 1 teaspoon Dijon mustard, and 2 cloves of minced garlic.</li>\r\n<li>Gradually whisk in 1/2 cup of olive oil until the mixture is emulsified.</li>\r\n<li>Add 2 tablespoons of lemon juice, 1 teaspoon Worcestershire sauce, and 1/2 teaspoon of anchovy paste (optional).</li>\r\n<li>Season with salt and freshly ground black pepper to taste. Set aside.</li>\r\n<li>Preheat the oven to 375&deg;F (190&deg;C).</li>\r\n<li>Cut a small loaf of day-old bread into 1-inch cubes.</li>\r\n<li>Toss the bread cubes with 2 tablespoons of olive oil, salt, and pepper.</li>\r\n<li>Spread the bread cubes on a baking sheet and bake for 10-15 minutes or until golden and crispy. Let cool.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '400', '15g', '30g', '20g', '25 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/474027f1-bcbf-42c8-9031-12352bd69d00/public', '1', '-', 'recipe_1727943904.jpeg', 'dinner', 'veg'),
(39, 'Pistachio', '<p><span style=\"font-weight: 400;\">This Pistachio and peach Toast is a delightful and nutritious breakfast or snack option. It\'s packed with protein, healthy fats, and natural sweetness from peaches. Plus, it\'s easy to prepare!</span></p>', '<ul>\r\n<li>2 slices of whole-grain bread (choose a low-calorie option if desired)</li>\r\n<li>2 tablespoons of low-fat cream cheese</li>\r\n<li>1 ripe peach, thinly sliced</li>\r\n<li>1/4 cup of shelled pistachios, roughly chopped</li>\r\n<li>1 teaspoon of honey (optional)</li>\r\n<li>A pinch of cinnamon (optional)</li>\r\n<li>Fresh mint leaves for garnish (optional)</li>\r\n</ul>', 7, 'Weight Loss', '<ul>\r\n<li>Toast the Bread:<br />Place the two slices of whole-grain bread in a toaster or on a grill and toast until they are lightly browned and crispy.</li>\r\n<li>Spread Cream Cheese:<br />Once toasted, spread 1 tablespoon of low-fat cream cheese evenly on each slice of toast.</li>\r\n<li>Add Peach Slices:<br />Arrange the thinly sliced peach on top of the cream cheese, covering the entire surface of each slice.</li>\r\n<li>Sprinkle with Pistachios:<br />Sprinkle the chopped pistachios over the peach slices. Make sure to distribute them evenly to get a satisfying crunch in every bite.</li>\r\n<li>Drizzle with Honey (Optional):<br />If you want to add a touch of sweetness, drizzle a teaspoon of honey evenly over the top of each toast.</li>\r\n<li>Optional Cinnamon Dusting:<br />For extra flavor, lightly dust the toast with a pinch of cinnamon. This step is optional but adds a warm, comforting element to the dish.</li>\r\n<li>Garnish with Mint (Optional):<br />If you have fresh mint leaves on hand, you can garnish the toast with a few leaves for a burst of freshness.</li>\r\n</ul>', '250', '30g', '10g', '10g', '10 Min', '1', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/40065507-f2d3-4282-6184-78d87063e700/public', '1', '-', 'recipe_1727943989.jpeg', 'dinner', 'veg'),
(40, 'Chickpea', '<p><span style=\"font-weight: 400;\">A flavorful and protein-packed vegetarian curry with chickpeas and spinach.</span></p>', '<ul>\r\n<li>Chickpeas (Garbanzo Beans)</li>\r\n<li>Water</li>\r\n<li>Salt (optional)</li>\r\n<li>Olive Oil (optional)</li>\r\n<li>Garlic (optional)</li>\r\n<li>Lemon Juice (optional)</li>\r\n<li>Baking Soda (optional, for soaking and cooking)</li>\r\n<li>Fresh Herbs (optional, such as parsley or cilantro)</li>\r\n<li>Spices (optional, such as cumin, paprika, or turmeric)</li>\r\n</ul>\r\n<p>&nbsp;</p>', 3, 'Build Muscle', '<ul>\r\n<li>Rinse the chickpeas thoroughly under cold water.</li>\r\n<li>Soak the chickpeas in water overnight or for at least 8 hours.</li>\r\n<li>Drain and rinse the soaked chickpeas.</li>\r\n<li>Add the chickpeas to a pot and cover with fresh water.</li>\r\n<li>Bring the water to a boil over high heat.</li>\r\n<li>Reduce the heat to low and simmer the chickpeas for 1 to 2 hours, or until tender.</li>\r\n<li>Check periodically and add more water if necessary to keep the chickpeas submerged.</li>\r\n<li>Drain the cooked chickpeas and use them in your desired recipe.</li>\r\n<li>Store any unused chickpeas in an airtight container in the refrigerator for up to 3 days.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '350', '55g', '12g', '10g', '40 Min', '3', '1', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/2552cb92-d778-4976-abb6-4db4a3445000/public', '1', '-', 'recipe_1727943174.jpeg', 'lunch', 'veg'),
(42, 'Sweet Potato', '<p><span style=\"font-weight: 400;\">&nbsp;A nourishing bowl with roasted sweet potatoes, chickpeas, and a tahini dressing.</span></p>', '<ul>\r\n<li>Sweet potatoes</li>\r\n<li>Olive oil</li>\r\n<li>Salt</li>\r\n<li>Black pepper</li>\r\n<li>Paprika</li>\r\n<li>Garlic powder</li>\r\n<li>Onion powder</li>\r\n<li>Cinnamon (optional)</li>\r\n<li>Brown sugar (optional)</li>\r\n<li>Fresh herbs (such as rosemary or thyme, optional)</li>\r\n</ul>\r\n<p>&nbsp;</p>\r\n<p>&nbsp;</p>', 3, 'Build Muscle', '<ul>\r\n<li>Wash and scrub the sweet potatoes thoroughly to remove any dirt.</li>\r\n<li>Preheat your oven to 400&deg;F (200&deg;C).</li>\r\n<li>Pierce the sweet potatoes several times with a fork to allow steam to escape.</li>\r\n<li>Place the sweet potatoes on a baking sheet lined with aluminum foil or parchment paper.</li>\r\n<li>Bake in the preheated oven for 45-60 minutes, or until they are tender when pierced with a fork.</li>\r\n<li>Remove the sweet potatoes from the oven and let them cool for a few minutes.</li>\r\n<li>Cut the sweet potatoes open lengthwise and fluff the insides with a fork.</li>\r\n<li>Add your favorite toppings, such as butter, cinnamon, brown sugar, or marshmallows.</li>\r\n<li>Serve warm and enjoy your delicious baked sweet potatoes!</li>\r\n</ul>\r\n<p>&nbsp;</p>', '400', '60g', '10g', '15g', '45 Min', '2', '0', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/97aaf5af-b3a5-456a-5ab6-97805ff68c00/public', '1', '-', 'recipe_1727939257.webp', 'breakfast', 'veg'),
(44, 'Crunchy', '<p>These Crunchy Veggie Wraps are a delicious and healthy option for a light meal or snack. Packed with fresh vegetables and a flavorful tahini dressing, they are low in calories and high in nutrients.</p>', '<ul>\r\n<li>4 large whole wheat or spinach tortillas</li>\r\n<li>2 cups mixed salad greens</li>\r\n<li>1 cup shredded carrots</li>\r\n<li>1 cup cucumber, thinly sliced</li>\r\n<li>1 cup red bell pepper, thinly sliced</li>\r\n<li>1/2 cup red onion, thinly sliced</li>\r\n<li>1/2 cup hummus</li>\r\n<li>1/4 cup tahini</li>\r\n<li>2 tablespoons lemon juice</li>\r\n<li>1 clove garlic, minced</li>\r\n<li>1 teaspoon olive oil</li>\r\n<li>Salt and pepper to taste</li>\r\n<li>Optional: Sliced avocado, sprouts, or your favorite crunchy veggies</li>\r\n</ul>', 7, 'Weight Loss', '<ul>\r\n<li>In a small bowl, whisk together tahini, lemon juice, minced garlic, olive oil, salt, and pepper to make the tahini dressing. Adjust seasoning to taste.</li>\r\n<li>Lay out each tortilla on a clean surface.</li>\r\n<li>Spread 2 tablespoons of hummus evenly onto each tortilla, leaving about a 1-inch border.</li>\r\n<li>Layer the mixed salad greens, shredded carrots, cucumber, red bell pepper, and red onion evenly on top of the hummus.</li>\r\n<li>Drizzle the tahini dressing over the vegetables.</li>\r\n<li>If desired, add sliced avocado, sprouts, or any other crunchy veggies you like.</li>\r\n<li>Fold the sides of the tortilla in, and then roll it up tightly from the bottom, enclosing the fillings.</li>\r\n<li>Slice each wrap in half diagonally and secure with toothpicks if needed.</li>\r\n<li>Serve your Crunchy Veggie Wraps immediately, or wrap them in parchment paper or foil for a convenient on-the-go meal.</li>\r\n</ul>', '250', '35g', '8g', '10g', '10 Min', '1', '1', 'https://imagedelivery.net/PG2LvcyKPE1-GURD0XmG5A/f3ffa28b-67be-4364-84ed-283283c9bb00/public', '1', 'free', 'recipe_1727939310.webp', 'breakfast', 'veg'),
(45, 'Veggie Loaded Poha', '<p>Veggie-loaded poha is a healthy and delicious Indian breakfast made with flattened rice and packed with the goodness of various vegetables.</p>', '<ul>\r\n<li>1 cup poha (flattened rice)</li>\r\n<li>1 small onion, chopped</li>\r\n<li>1 small tomato, chopped</li>\r\n<li>1 small potato, peeled and diced</li>\r\n<li>1/4 cup peas</li>\r\n<li>1/4 cup grated carrots</li>\r\n<li>1 green chili, chopped</li>\r\n<li>1/2 tsp mustard seeds</li>\r\n<li>1/2 tsp cumin seeds</li>\r\n<li>1/4 tsp turmeric powder</li>\r\n<li>1/4 tsp red chili powder (optional)</li>\r\n<li>Salt to taste</li>\r\n<li>1 tbsp oil</li>\r\n<li>1 tbsp peanuts (optional)</li>\r\n<li>Fresh coriander leaves for garnish</li>\r\n<li>1/2 lemon for juice</li>\r\n<li>Curry leaves (optional)</li>\r\n</ul>\r\n<p>&nbsp;</p>', 1, 'Body tone', '<ul>\r\n<li>Rinse the poha in a strainer under running water for about 1 minute. Set aside and let it drain.</li>\r\n<li>Heat oil in a pan, add mustard and cumin seeds, and let them crackle. Add chopped onions, curry leaves, and green chilies, saut&eacute; until onions turn soft.</li>\r\n<li>Add diced potatoes and saut&eacute; until semi-cooked. Add peas, grated carrots, and tomatoes. Cook for 5 minutes, stirring occasionally.</li>\r\n<li>Add turmeric, salt, and red chili powder. Mix well.</li>\r\n<li>Add the washed poha to the pan and gently mix it with the veggies and spices. Cook for 2-3 minutes until heated through.</li>\r\n<li>Garnish with peanuts, fresh coriander leaves, and a squeeze of lemon juice.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '250', '38g', '5g', '8g', '20 Min', '2', '0', '', '1', 'free', 'recipe_1727940853.jpeg', 'breakfast', 'veg'),
(46, 'Besan Chilla', '<p>Besan Chilla is a healthy and delicious Indian pancake made with gram flour (besan) and various spices.</p>', '<ul>\r\n<li>1 cup Gram Flour (Besan)</li>\r\n<li>1 small Onion, finely chopped</li>\r\n<li>1 small Tomato, finely chopped</li>\r\n<li>1 Green Chili, finely chopped</li>\r\n<li>1/4 teaspoon Turmeric Powder</li>\r\n<li>1/4 teaspoon Red Chili Powder</li>\r\n<li>1/4 teaspoon Cumin Seeds</li>\r\n<li>1/2 teaspoon Carom Seeds (Ajwain)</li>\r\n<li>1 tablespoon Coriander Leaves, chopped</li>\r\n<li>Salt to taste</li>\r\n<li>1/2 cup Water (or as needed)</li>\r\n<li>Oil for cooking</li>\r\n</ul>\r\n<p>&nbsp;</p>', 3, 'Body tone', '<ul>\r\n<li>In a bowl, add gram flour (besan), turmeric powder, red chili powder, cumin seeds, and salt.</li>\r\n<li>Slowly add water and whisk to form a smooth batter without lumps. The batter should be of pouring consistency, not too thick or thin.</li>\r\n<li>Add chopped onions, tomatoes, green chili, coriander leaves, and carom seeds (ajwain) to the batter. Mix well.</li>\r\n<li>Heat a non-stick pan or tawa and grease it with a little oil.</li>\r\n<li>Pour a ladleful of batter onto the pan and spread it gently into a circular shape.</li>\r\n<li>Drizzle some oil around the edges and cook on medium heat for 2-3 minutes.</li>\r\n<li>Flip the chilla and cook for another 2-3 minutes until golden brown on both sides.</li>\r\n<li>Serve hot with green chutney or yogurt.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '180', '18g', '7g', '5g', '25 Min', '2', '0', '', '1', 'free', 'recipe_1727940922.jpeg', 'breakfast', 'veg'),
(47, 'Upma', '<p>Upma is a savory dish made from semolina and tempered with mustard seeds, curry leaves, and vegetables.</p>', '<p>&nbsp;</p>\r\n<ul>\r\n<li>1 cup semolina (rava or sooji)</li>\r\n<li>2 tablespoons oil or ghee</li>\r\n<li>1 teaspoon mustard seeds</li>\r\n<li>1 teaspoon cumin seeds</li>\r\n<li>1 tablespoon chana dal (optional)</li>\r\n<li>1 tablespoon urad dal (optional)</li>\r\n<li>1-2 green chilies (chopped)</li>\r\n<li>1 small onion (finely chopped)</li>\r\n<li>1-inch piece ginger (grated)</li>\r\n<li>8-10 curry leaves</li>\r\n<li>1 carrot (finely chopped)</li>\r\n<li>1/4 cup green peas</li>\r\n<li>2 1/2 cups water</li>\r\n<li>Salt to taste</li>\r\n<li>2 tablespoons fresh coriander leaves (chopped)<br /><br /></li>\r\n</ul>\r\n<p>&nbsp;</p>', 9, 'Body tone', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Dry roast the semolina in a pan on low heat until it turns light golden brown. Set aside.</li>\r\n<li>\r\n<p>Heat oil or ghee in a pan. Add mustard seeds, cumin seeds, and allow them to splutter. Add chana dal and urad dal, and fry until golden brown.</p>\r\n</li>\r\n<li>\r\n<p>Add chopped green chilies, curry leaves, grated ginger, and onions. Saut&eacute; until onions turn translucent.</p>\r\n</li>\r\n<li>\r\n<p>Add chopped carrots, peas, and saut&eacute; for a couple of minutes.</p>\r\n</li>\r\n<li>\r\n<p>Pour 2 1/2 cups of water and salt. Bring it to a boil.</p>\r\n</li>\r\n<li>\r\n<p>Lower the heat, slowly add the roasted semolina while stirring continuously to avoid lumps.</p>\r\n</li>\r\n<li>\r\n<p>Cover and cook for 3-5 minutes on low heat until the upma absorbs all the water.</p>\r\n</li>\r\n</ul>\r\n<p>&nbsp;</p>', '300', '40g', '6g', '6g', '25 Min', '2', '0', '', '1', 'free', 'recipe_1727941016.jpeg', 'breakfast', 'veg'),
(48, 'Idli', '<p>Idli is a traditional South Indian breakfast dish made from fermented rice and urad dal (black gram). It&rsquo;s a soft, fluffy, and nutritious steamed rice cake, commonly served with chutney and sambar.</p>', '<ul>\r\n<li>1 cup rice</li>\r\n<li>&frac14; cup urad dal (split black lentils)</li>\r\n<li>&frac12; teaspoon fenugreek seeds</li>\r\n<li>Salt to taste</li>\r\n<li>Water (as needed)</li>\r\n<li>Oil (for greasing idli molds)</li>\r\n</ul>', 3, 'Body tone', '<ul>\r\n<li>Soak the rice and urad dal separately in water for at least 4-6 hours. Add fenugreek seeds to the urad dal.</li>\r\n<li>Grind the urad dal first into a smooth batter, adding water gradually. Transfer it to a large bowl.</li>\r\n<li>Grind the rice into a slightly coarse batter and mix it with the urad dal batter.</li>\r\n<li>Ferment the batter for 8-12 hours in a warm place. It should rise and become airy.</li>\r\n<li>Add salt to the fermented batter and gently mix without over-stirring.</li>\r\n<li>Grease the idli molds with oil and pour the batter into each mold.</li>\r\n<li>Steam the idlis in an idli steamer or pressure cooker (without a whistle) for 10-15 minutes or until a toothpick comes out clean.</li>\r\n</ul>', '52', '11g', '1.5g', '0.2g', '70 Min', '3', '0', '', '1', 'free', 'recipe_1727941058.jpeg', 'breakfast', 'veg'),
(49, 'Egg Bhurji', '<p>Egg Bhurji, also known as Indian-style scrambled eggs, is a delicious and spicy dish made with scrambled eggs, onions, tomatoes, and a blend of spices.</p>', '<ul>\r\n<li>4 large eggs</li>\r\n<li>1 medium onion, finely chopped</li>\r\n<li>1 medium tomato, finely chopped</li>\r\n<li>1-2 green chilies, finely chopped (adjust to taste)</li>\r\n<li>1/4 cup green bell pepper, finely chopped (optional)</li>\r\n<li>1/4 cup fresh cilantro, chopped</li>\r\n<li>1/2 teaspoon turmeric powder</li>\r\n<li>1/2 teaspoon red chili powder (adjust to taste)</li>\r\n<li>1/2 teaspoon garam masala</li>\r\n<li>Salt to taste</li>\r\n<li>2 tablespoons oil or butter</li>\r\n</ul>', 1, 'Body tone', '<ul>\r\n<li>In a pan, heat oil or butter over medium heat.</li>\r\n<li>Add chopped onions and saut&eacute; until they turn translucent.</li>\r\n<li>Add chopped tomatoes, green chilies, turmeric powder, red chili powder, and salt. Cook until the tomatoes are soft.</li>\r\n<li>Beat the eggs in a bowl and pour them into the pan. Stir continuously to scramble the eggs, mixing them with the onion and tomato mixture.</li>\r\n<li>If using, add green bell pepper and cook for another 2-3 minutes. Stir in garam masala and cilantro.</li>\r\n<li>Remove from heat and serve hot with bread, roti, or as is.</li>\r\n</ul>', '250', '10g', '18g', '18g', '25 Min', '2', '0', '', '1', 'free', 'recipe_1727941137.jpeg', 'breakfast', 'non_veg'),
(50, 'Grilled Chicken Salad', '<p>A refreshing and healthy grilled chicken salad packed with lean protein, fresh vegetables, and a zesty dressing.</p>', '<ul>\r\n<li>2 boneless, skinless chicken breasts</li>\r\n<li>4 cups mixed greens (lettuce, spinach, arugula)</li>\r\n<li>1 cucumber, sliced</li>\r\n<li>1 cup cherry tomatoes, halved</li>\r\n<li>1/4 cup red onion, thinly sliced</li>\r\n<li>1/4 cup feta cheese, crumbled</li>\r\n<li>1/4 cup black olives</li>\r\n<li>2 tbsp olive oil (for grilling)</li>\r\n<li>Salt and pepper (to taste)</li>\r\n<li>1 tbsp lemon juice</li>\r\n<li>1 tbsp balsamic vinegar (for dressing)</li>\r\n</ul>', 8, 'Body tone', '<ol>\r\n<li>Season the chicken breasts with salt, pepper, and 1 tablespoon olive oil. Set aside for 10-15 minutes.</li>\r\n<li>Preheat a grill or grill pan over medium heat. Grill the chicken breasts for 6-7 minutes per side or until fully cooked. Remove from heat and let it rest for 5 minutes before slicing.</li>\r\n<li>In a large bowl, combine mixed greens, cucumber, cherry tomatoes, red onion, black olives, and feta cheese.</li>\r\n<li>In a small bowl, whisk together 1 tbsp olive oil, lemon juice, and balsamic vinegar.</li>\r\n<li>Top the salad with grilled chicken slices, drizzle with the dressing, and toss lightly to coat. Serve immediately.</li>\r\n</ol>', '350', '15g', '32g', '18g', '30 Min', '2', '0', '', '1', 'free', 'recipe_1727941158.jpeg', 'breakfast', 'non_veg'),
(51, 'Vegetable Khichdi', '<p>Vegetable Khichdi is a comforting one-pot dish made with rice, lentils, and a mix of vegetables. It\'s a popular dish in Indian cuisine, known for its simplicity and nutritious profile.</p>', '<ul>\r\n<li>1 cup rice (preferably basmati or sona masoori)</li>\r\n<li>&frac12; cup split yellow moong dal (lentils)</li>\r\n<li>1 medium onion, chopped</li>\r\n<li>1 medium tomato, chopped</li>\r\n<li>1 cup mixed vegetables (carrots, peas, beans, potatoes, etc.)</li>\r\n<li>2-3 green chilies, slit</li>\r\n<li>1 tsp ginger-garlic paste</li>\r\n<li>1 tsp cumin seeds</li>\r\n<li>&frac12; tsp turmeric powder</li>\r\n<li>1 tsp garam masala</li>\r\n<li>4 cups water (adjust as needed)</li>\r\n<li>2 tbsp ghee or oil</li>\r\n<li>Salt to taste</li>\r\n<li>Fresh coriander leaves for garnish</li>\r\n</ul>', 3, 'Body tone', '<ul>\r\n<li>\r\n<p>Wash the rice and moong dal together in water until the water runs clear. Soak them for 30 minutes for better cooking (optional).</p>\r\n</li>\r\n<li>\r\n<p>In a pressure cooker or a heavy-bottomed pot, heat ghee or oil over medium heat. Add cumin seeds and let them splutter.</p>\r\n</li>\r\n<li>\r\n<p>Stir in chopped onions and saut&eacute; until they turn golden brown. Add ginger-garlic paste and green chilies; cook for a minute until fragrant.</p>\r\n</li>\r\n<li>\r\n<p>Add chopped tomatoes and mixed vegetables. Saut&eacute; for 2-3 minutes until the vegetables soften.</p>\r\n</li>\r\n<li>\r\n<p>&nbsp;Add the rinsed rice and moong dal to the pot. Mix well with the vegetable mixture.</p>\r\n</li>\r\n<li>\r\n<p>Add turmeric powder, garam masala, and salt. Pour in the water, stir everything together, and bring it to a boil.</p>\r\n</li>\r\n<li>\r\n<p>If using a pressure cooker, cover it and cook for 2 whistles. If using a pot, cover and simmer for about 20-25 minutes, or until everything is cooked and the water is absorbed.</p>\r\n</li>\r\n<li>\r\n<p>Once cooked, let it rest for a few minutes before opening the lid. Fluff the khichdi with a fork, garnish with fresh coriander leaves, and serve hot.</p>\r\n</li>\r\n</ul>', '300', '45g', '12g', '10g', '35 Min', '4', '0', '', '1', 'free', 'recipe_1727943262.jpeg', 'lunch', 'veg'),
(52, 'Lentil Curry', '<p>Lentil Curry is a flavorful and nutritious dish made from lentils simmered in a blend of spices and tomatoes.</p>', '<ul>\r\n<li>1 cup red lentils (masoor dal)</li>\r\n<li>1 medium onion, finely chopped</li>\r\n<li>2 cloves garlic, minced</li>\r\n<li>1-inch piece of ginger, grated</li>\r\n<li>2 medium tomatoes, chopped</li>\r\n<li>1 teaspoon turmeric powder</li>\r\n<li>1 teaspoon cumin seeds</li>\r\n<li>1 teaspoon coriander powder</li>\r\n<li>1 teaspoon garam masala</li>\r\n<li>1 green chili, slit (optional)</li>\r\n<li>2 tablespoons oil (vegetable or coconut)</li>\r\n<li>Salt to taste</li>\r\n<li>Fresh cilantro for garnish</li>\r\n<li>4 cups water</li>\r\n</ul>', 9, 'Body tone', '<ul>\r\n<li>Rinse the red lentils under cold water until the water runs clear. Drain and set aside.</li>\r\n<li>In a large pot, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.</li>\r\n<li>Add chopped onions and saut&eacute; until they are golden brown. Then add garlic, ginger, and green chili (if using). Cook for another minute.</li>\r\n<li>Stir in the turmeric, coriander powder, and salt. Cook for about 30 seconds until fragrant.</li>\r\n<li>Add the chopped tomatoes and cook until they soften and break down (about 5 minutes).</li>\r\n<li>Add the rinsed lentils and water to the pot. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes, or until the lentils are tender.</li>\r\n<li>Stir in garam masala and adjust salt if needed. Cook for another 5 minutes.</li>\r\n</ul>', '180', '30g', '10g', '5g', '35 Min', '3', '0', '', '1', 'free', 'recipe_1727943292.jpeg', 'lunch', 'veg'),
(53, 'Low Fat Paneer Curry', '<p>Low Fat Paneer Curry is a delicious and nutritious dish made with paneer (Indian cottage cheese) cooked in a flavorful tomato-based gravy.</p>', '<ul>\r\n<li><strong>Paneer</strong>: 200 grams (cubed)</li>\r\n<li><strong>Tomatoes</strong>: 3 medium (pureed)</li>\r\n<li><strong>Onion</strong>: 1 medium (finely chopped)</li>\r\n<li><strong>Ginger-Garlic Paste</strong>: 1 tablespoon</li>\r\n<li><strong>Green Chilies</strong>: 2 (slit)</li>\r\n<li><strong>Cumin Seeds</strong>: 1 teaspoon</li>\r\n<li><strong>Turmeric Powder</strong>: &frac12; teaspoon</li>\r\n<li><strong>Red Chili Powder</strong>: 1 teaspoon (adjust to taste)</li>\r\n<li><strong>Coriander Powder</strong>: 1 teaspoon</li>\r\n<li><strong>Garam Masala</strong>: &frac12; teaspoon</li>\r\n<li><strong>Low-Fat Yogurt</strong>: 2 tablespoons (optional)</li>\r\n<li><strong>Cilantro</strong>: for garnishing</li>\r\n<li><strong>Salt</strong>: to taste</li>\r\n<li><strong>Oil</strong>: 1 teaspoon (preferably olive or any healthy oil)</li>\r\n</ul>', 9, 'Body tone', '<ul>\r\n<li>In a pan, heat 1 teaspoon of oil over medium heat.</li>\r\n<li>Add cumin seeds and let them splutter. Then add chopped onions and saut&eacute; until they turn golden brown.</li>\r\n<li>Stir in ginger-garlic paste and slit green chilies. Cook for another minute until fragrant.</li>\r\n<li>Add the pureed tomatoes, turmeric powder, red chili powder, and coriander powder. Cook until the oil separates from the mixture (about 5-7 minutes).</li>\r\n<li>&nbsp;Add the cubed paneer and mix gently to coat it with the gravy. If using yogurt, stir it in now.</li>\r\n<li>&nbsp;Add salt and garam masala. Mix well and cook for another 2-3 minutes.</li>\r\n</ul>', '180', '10g', '12g', '9g', '30 Min', '2', '0', '', '1', 'free', 'recipe_1727943387.jpeg', 'lunch', 'veg'),
(54, 'Quinoa Khichdi', '<p>Quinoa Khichdi is a healthy and nutritious twist on the traditional Indian khichdi, made with quinoa instead of rice. Packed with protein, fiber, and essential nutrients, this wholesome dish is perfect for a light lunch.</p>', '<ul>\r\n<li>1 cup quinoa</li>\r\n<li>&frac12; cup yellow moong dal (split yellow lentils)</li>\r\n<li>1 small onion, chopped</li>\r\n<li>1 small tomato, chopped</li>\r\n<li>1 small carrot, diced</li>\r\n<li>&frac12; cup green peas (fresh or frozen)</li>\r\n<li>1 small potato, diced (optional)</li>\r\n<li>1 teaspoon cumin seeds</li>\r\n<li>1 bay leaf</li>\r\n<li>1 teaspoon turmeric powder</li>\r\n<li>1 teaspoon cumin powder</li>\r\n<li>1 teaspoon coriander powder</li>\r\n<li>1 teaspoon garam masala</li>\r\n<li>2 tablespoons ghee (or oil for vegan option)</li>\r\n<li>4 cups water</li>\r\n<li>Salt to taste</li>\r\n<li>Fresh coriander leaves for garnish</li>\r\n<li>1 green chili (optional)</li>\r\n</ul>', 9, 'Body tone', '<ul>\r\n<li>Rinse quinoa and moong dal.</li>\r\n<li>Heat ghee in a pan, add cumin seeds, bay leaf, and chopped onions.</li>\r\n<li>Stir in spices (turmeric, cumin, coriander, garam masala), then add tomatoes.</li>\r\n<li>Add carrots, peas, potatoes, and mix.</li>\r\n<li>Stir in quinoa, moong dal, and 4 cups water. Add salt.</li>\r\n<li>Cook for 2-3 whistles in a pressure cooker or simmer for 20-25 mins in a pan.</li>\r\n<li>Garnish with coriander and serve hot</li>\r\n</ul>', '280', '4og', '10g', '8g', '25 Min', '2', '0', '', '1', 'free', 'recipe_1727943480.jpeg', 'lunch', 'veg');
INSERT INTO `diets` (`diet_id`, `diet_title`, `diet_description`, `diet_ingredients`, `diet_category`, `diet_goal`, `diet_directions`, `diet_calories`, `diet_carbs`, `diet_protein`, `diet_fat`, `diet_time`, `diet_servings`, `diet_featured`, `diet_image_link`, `diet_status`, `diet_price`, `diet_image`, `meal_time`, `meal_type`) VALUES
(55, 'Fish Tikka', '<p>Fish Tikka is an ideal low-carb, high-protein dish, perfect for those seeking healthy yet flavorful options.</p>', '<ul>\r\n<li>500g firm fish fillets (like salmon, cod, or tilapia), cut into cubes</li>\r\n<li>1/2 cup thick yogurt</li>\r\n<li>2 tbsp lemon juice</li>\r\n<li>1 tbsp ginger paste</li>\r\n<li>1 tbsp garlic paste</li>\r\n<li>2 tsp garam masala</li>\r\n<li>1 tsp red chili powder</li>\r\n<li>1 tsp turmeric powder</li>\r\n<li>1 tsp ground cumin</li>\r\n<li>1 tsp ground coriander</li>\r\n<li>Salt to taste</li>\r\n<li>2 tbsp mustard oil or regular cooking oil</li>\r\n<li>Fresh coriander (for garnish)</li>\r\n<li>Lemon wedges (for serving)</li>\r\n<li>Skewers (soaked in water if using wooden skewers)</li>\r\n</ul>', 1, 'Body tone', '<ul>\r\n<li>In a bowl, combine the yogurt, lemon juice, ginger paste, garlic paste, garam masala, red chili powder, turmeric powder, ground cumin, ground coriander, and salt. Mix well.</li>\r\n<li>&nbsp;Add the fish cubes to the marinade, ensuring each piece is well coated. Cover and refrigerate for at least 30 minutes, preferably 2-3 hours for the best flavor.</li>\r\n<li>Preheat the grill or oven to 200&deg;C (400&deg;F). If using an oven, line a baking tray with foil and lightly grease it.</li>\r\n<li>Thread the marinated fish onto skewers.</li>\r\n<li>Grill or bake the skewers for 10-12 minutes, turning them halfway through for even cooking. The fish should be slightly charred on the edges and cooked through.</li>\r\n<li>Garnish with fresh coriander and serve with lemon wedges and mint chutney.</li>\r\n</ul>', '180', '5g', '25g', '7g', '75 Min', '2', '0', '', '1', 'free', 'recipe_1727944216.jpeg', 'dinner', 'non_veg'),
(56, 'Vegetable Soup', '<p>A wholesome and nourishing vegetable soup that is perfect for a light dinner. It\'s packed with vibrant veggies and herbs, providing a comforting and nutritious meal.</p>', '<ul>\r\n<li>1 tablespoon olive oil</li>\r\n<li>1 onion, chopped</li>\r\n<li>2 garlic cloves, minced</li>\r\n<li>2 carrots, sliced</li>\r\n<li>2 celery stalks, chopped</li>\r\n<li>1 zucchini, chopped</li>\r\n<li>1 potato, diced</li>\r\n<li>1 cup green beans, chopped</li>\r\n<li>1 can (14.5 oz) diced tomatoes</li>\r\n<li>4 cups vegetable broth</li>\r\n<li>1 cup spinach or kale, chopped</li>\r\n<li>1 teaspoon dried thyme</li>\r\n<li>1 teaspoon dried basil</li>\r\n<li>Salt and pepper to taste</li>\r\n<li>1 tablespoon lemon juice (optional)</li>\r\n<li>Fresh parsley for garnish</li>\r\n</ul>', 9, 'Body tone', '<ul>\r\n<li>In a large pot, heat olive oil over medium heat.</li>\r\n<li>Add chopped onion and garlic, and saut&eacute; for 3-4 minutes until soft and fragrant.</li>\r\n<li>Stir in carrots, celery, zucchini, potato, and green beans. Cook for another 5 minutes.</li>\r\n<li>Pour in the vegetable broth and diced tomatoes, bring to a boil.</li>\r\n<li>Add thyme, basil, salt, and pepper. Lower the heat and simmer for 15-20 minutes, or until the vegetables are tender.</li>\r\n<li>&nbsp;Add spinach or kale and let it wilt for about 2-3 minutes.</li>\r\n<li>Stir in lemon juice if using, adjust seasonings if needed, and garnish with fresh parsley. Serve hot.</li>\r\n</ul>', '120', '21g', '3g', '3g', '20 Min', '3', '0', '', '1', 'free', 'recipe_1727944312.jpeg', 'dinner', 'veg'),
(57, 'Bottle Gourd Curry', '<p>Bottle gourd curry, also known as Lauki Sabzi, is a light, nutritious, and delicious North Indian dish. It\'s perfect for a quick, healthy meal that pairs well with roti, paratha, or rice.</p>', '<ul>\r\n<li>1 medium-sized bottle gourd (lauki), peeled and chopped</li>\r\n<li>1 medium onion, finely chopped</li>\r\n<li>2 medium tomatoes, finely chopped</li>\r\n<li>1 green chili, slit</li>\r\n<li>1 tsp cumin seeds</li>\r\n<li>1 tsp mustard seeds</li>\r\n<li>1/2 tsp turmeric powder</li>\r\n<li>1 tsp coriander powder</li>\r\n<li>1/2 tsp garam masala</li>\r\n<li>1 tsp red chili powder (optional)</li>\r\n<li>1 tbsp oil</li>\r\n<li>Salt to taste</li>\r\n<li>Fresh coriander leaves for garnish</li>\r\n</ul>', 9, 'Body tone', '<ul>\r\n<li>Peel and chop the bottle gourd into small cubes. Ensure the gourd is tender and fresh.</li>\r\n<li>In a pan or pressure cooker, heat oil over medium heat. Add mustard seeds and cumin seeds, and let them splutter.</li>\r\n<li>Saut&eacute; the chopped onions until golden brown. Add the green chili and stir.</li>\r\n<li>Add chopped tomatoes, turmeric, coriander powder, and red chili powder. Cook until the tomatoes soften and the oil starts to separate.</li>\r\n<li>Add the lauki cubes, mix well, and add salt. Stir to coat the lauki in the spice mixture.</li>\r\n<li>Add 1/2 cup of water and close the lid of the pressure cooker. Cook for 2 whistles, or if using a regular pan, cover and simmer until the lauki is soft (about 15-20 minutes).</li>\r\n<li><strong>:</strong>Once cooked, open the lid and sprinkle garam masala. Let it simmer for another 2-3 minutes.</li>\r\n<li>Garnish with freshly chopped coriander leaves and serve hot with roti or rice.</li>\r\n</ul>', '150', '12g', '3g', '8g', '25 Min', '2', '0', '', '1', 'free', 'recipe_1727944415.jpeg', 'dinner', 'veg');

-- --------------------------------------------------------

--
-- Estrutura da tabela `diets_users`
--

CREATE TABLE `diets_users` (
  `du_diet` int(11) DEFAULT NULL,
  `du_user` varchar(255) DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `diets_users`
--

INSERT INTO `diets_users` (`du_diet`, `du_user`) VALUES
(15, 'PkzC4Y0PoyTn3CGHFgI9wpkR0WO2');

-- --------------------------------------------------------

--
-- Estrutura da tabela `download_tracking`
--

CREATE TABLE `download_tracking` (
  `id` int(200) NOT NULL,
  `device` text NOT NULL,
  `date` text NOT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `download_tracking`
--

INSERT INTO `download_tracking` (`id`, `device`, `date`) VALUES
(1, 'Android', '2024-09-20'),
(2, 'iPhone', '2024-09-20'),
(3, 'Android', '2024-09-23'),
(4, 'Android', '2024-09-23'),
(5, 'Android', '2024-09-24'),
(6, 'Android', '2024-09-24'),
(7, 'Android', '2024-09-24'),
(8, 'Android', '2024-09-24'),
(9, 'iPhone', '2024-09-24'),
(10, 'Android', '2024-09-24'),
(11, 'Android', '2024-09-24'),
(12, 'Android', '2024-09-25'),
(13, 'Android', '2024-09-25'),
(14, 'Android', '2024-10-02'),
(15, 'Android', '2024-10-02'),
(16, 'Android', '2024-10-02'),
(17, 'iPhone', '2024-10-03'),
(18, 'iPhone', '2024-10-04'),
(19, 'iPhone', '2024-10-10'),
(20, 'iPhone', '2024-10-10'),
(21, 'iPhone', '2024-10-10'),
(22, 'iPhone', '2024-10-10'),
(23, 'iPhone', '2024-10-10'),
(24, 'iPhone', '2024-10-10'),
(25, 'iPhone', '2024-10-10'),
(26, 'iPhone', '2024-10-10'),
(27, 'iPhone', '2024-10-10'),
(28, 'iPhone', '2024-10-10'),
(29, 'iPhone', '2024-10-10'),
(30, 'iPhone', '2024-10-11'),
(31, 'Android', '2024-10-22');

-- --------------------------------------------------------

--
-- Estrutura da tabela `equipments`
--

CREATE TABLE `equipments` (
  `equipment_id` int(11) NOT NULL,
  `equipment_title` varchar(150) NOT NULL,
  `equipment_image_link` varchar(255) DEFAULT NULL,
  `equipment_image` varchar(150) NOT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `equipments`
--

INSERT INTO `equipments` (`equipment_id`, `equipment_title`, `equipment_image_link`, `equipment_image`) VALUES
(1, 'Dumbbells', NULL, 'equipment_1572739480.png'),
(2, 'Barbell', NULL, 'equipment_1572739504.png'),
(4, 'No Equipment', NULL, 'equipment_1572739444.png'),
(5, 'Pull Up Bar', NULL, 'equipment_1572740143.png'),
(6, 'Medicine Ball', NULL, 'equipment_1572740201.png'),
(8, 'Jumping Rope', NULL, 'equipment_1572742716.png');

-- --------------------------------------------------------

--
-- Estrutura da tabela `event_exercise_completion_status`
--

CREATE TABLE `event_exercise_completion_status` (
  `id` int(11) NOT NULL,
  `user_id` int(11) DEFAULT NULL,
  `workout_id` int(11) DEFAULT NULL,
  `user_exercise_id` int(11) DEFAULT NULL,
  `user_day` varchar(60) DEFAULT NULL,
  `exercise_status` varchar(120) DEFAULT NULL,
  `final_status` varchar(120) DEFAULT NULL,
  `completed_date` varchar(120) DEFAULT NULL,
  `completed_time` varchar(120) DEFAULT NULL,
  `fit_coins` int(11) DEFAULT NULL,
  `next_status` int(11) DEFAULT NULL,
  `prev_status` int(11) DEFAULT NULL,
  `skip_status` int(11) DEFAULT NULL,
  `today_earning` int(11) DEFAULT NULL,
  `cardio_status` text DEFAULT NULL,
  `deducted` int(11) DEFAULT NULL,
  `add_coin_status` int(11) NOT NULL DEFAULT 0,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` datetime NOT NULL DEFAULT current_timestamp() ON UPDATE current_timestamp()
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

-- --------------------------------------------------------

--
-- Estrutura da tabela `event_exercise_completion_status_old`
--

CREATE TABLE `event_exercise_completion_status_old` (
  `id` int(11) NOT NULL,
  `user_id` int(11) DEFAULT NULL,
  `workout_id` int(11) DEFAULT NULL,
  `user_exercise_id` int(11) DEFAULT NULL,
  `user_day` varchar(60) DEFAULT NULL,
  `exercise_status` varchar(120) DEFAULT NULL,
  `final_status` varchar(120) DEFAULT NULL,
  `completed_date` varchar(120) DEFAULT NULL,
  `completed_time` varchar(120) DEFAULT NULL,
  `fit_coins` int(11) DEFAULT NULL,
  `next_status` int(11) DEFAULT NULL,
  `prev_status` int(11) DEFAULT NULL,
  `skip_status` int(11) DEFAULT NULL,
  `today_earning` int(11) DEFAULT NULL,
  `cardio_status` text DEFAULT NULL,
  `deducted` int(11) DEFAULT NULL,
  `add_coin_status` int(11) NOT NULL DEFAULT 0,
  `created_at` datetime NOT NULL DEFAULT current_timestamp(),
  `updated_at` datetime NOT NULL DEFAULT current_timestamp() ON UPDATE current_timestamp()
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `event_exercise_completion_status_old`
--

INSERT INTO `event_exercise_completion_status_old` (`id`, `user_id`, `workout_id`, `user_exercise_id`, `user_day`, `exercise_status`, `final_status`, `completed_date`, `completed_time`, `fit_coins`, `next_status`, `prev_status`, `skip_status`, `today_earning`, `cardio_status`, `deducted`, `add_coin_status`, `created_at`, `updated_at`) VALUES
(10, 111, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-19 23:56:28', '2024-08-21 10:06:21'),
(12, 11650, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 00:38:06', '2024-08-20 00:38:06'),
(13, 11650, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 00:38:06', '2024-08-20 00:38:06'),
(16, 10632, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 10:04:23', '2024-08-20 10:04:23'),
(17, 10632, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 10:04:23', '2024-08-20 10:04:23'),
(45, 111, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 11:50:09', '2024-08-20 11:50:09'),
(46, 111, -2, 77, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '12:16:38', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 12:14:27', '2024-08-20 12:27:31'),
(47, 111, -2, 81, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '12:18:35', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 12:14:27', '2024-08-20 12:27:31'),
(48, 111, -2, 80, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '12:20:55', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 12:14:27', '2024-08-20 12:27:31'),
(49, 111, -2, 83, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '12:22:52', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 12:14:27', '2024-08-20 12:27:31'),
(50, 111, -2, 84, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '12:25:36', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 12:14:27', '2024-08-20 12:27:31'),
(51, 111, -2, 85, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '12:27:31', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 12:14:27', '2024-08-20 12:27:31'),
(63, 245, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 12:55:22', '2024-08-20 12:55:22'),
(64, 245, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 13:01:29', '2024-08-20 13:01:29'),
(65, 245, NULL, NULL, 'Wednesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 13:01:48', '2024-08-20 13:01:48'),
(66, 245, NULL, NULL, 'Thursday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 13:02:01', '2024-08-20 13:02:01'),
(67, 9833, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 13:04:15', '2024-08-20 13:04:15'),
(68, 9833, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 13:04:15', '2024-08-20 13:04:15'),
(77, 10583, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 15:15:01', '2024-08-20 15:15:01'),
(78, 10583, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 15:15:01', '2024-08-20 15:15:01'),
(89, 10464, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-20 16:51:00', '2024-08-20 16:51:00'),
(90, 10464, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, 50, NULL, 1, 1, '2024-08-20 16:51:00', '2024-08-20 17:14:07'),
(91, 10464, -2, 92, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '16:57:26', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(92, 10464, -2, 102, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '16:59:15', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(93, 10464, -2, 103, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:01:06', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(94, 10464, -2, 91, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:02:54', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(95, 10464, -2, 100, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:05:05', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(96, 10464, -2, 101, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:06:53', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(97, 10464, -2, 106, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:08:42', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(98, 10464, -2, 165, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:10:30', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(99, 10464, -2, 5, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:12:20', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(100, 10464, -2, 172, 'Tuesday', 'completed', 'allcompleted', '2024-08-20', '17:14:07', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-20 16:52:27', '2024-08-20 17:14:07'),
(107, 9718, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 09:20:38', '2024-08-21 09:20:38'),
(108, 9718, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 09:20:38', '2024-08-21 09:20:38'),
(109, 9718, NULL, NULL, 'Wednesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 09:20:38', '2024-08-21 09:20:38'),
(120, 10363, -3, 183, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:13:14', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(121, 10363, -3, 185, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:15:11', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(122, 10363, -3, 222, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:17:11', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(123, 10363, -3, 223, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:19:09', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(124, 10363, -3, 184, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:21:08', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(125, 10363, -3, 188, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:23:05', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(126, 10363, -3, 227, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '10:25:01', 50, NULL, NULL, NULL, 50, NULL, NULL, 1, '2024-08-21 10:06:22', '2024-08-21 10:25:01'),
(127, 10363, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, 50, NULL, 1, 0, '2024-08-21 10:06:26', '2024-08-21 11:06:10'),
(128, 10363, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 10:06:26', '2024-08-21 10:06:26'),
(174, 11652, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 12:11:09', '2024-08-21 12:11:09'),
(175, 11652, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 12:11:09', '2024-08-21 12:11:09'),
(176, 11652, NULL, NULL, 'Wednesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-21 12:11:09', '2024-08-21 12:11:09'),
(177, 10464, -3, 5, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:26:51', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(178, 10464, -3, 2, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:33:17', 50, NULL, NULL, 2, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(179, 10464, -3, 186, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:36:14', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(180, 10464, -3, 187, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:38:05', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(181, 10464, -3, 58, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:43:54', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(182, 10464, -3, 225, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:45:44', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(183, 10464, -3, 170, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:47:39', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
(184, 10464, -3, 181, 'Wednesday', 'completed', 'allcompleted', '2024-08-21', '12:49:29', 50, NULL, NULL, NULL, 48, NULL, NULL, 1, '2024-08-21 12:18:06', '2024-08-21 12:59:46'),
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(454, 10281, -5, 82, 'Friday', 'undone', NULL, NULL, NULL, 50, NULL, NULL, NULL, NULL, NULL, NULL, 0, '2024-08-23 11:19:40', '2024-08-23 11:19:40'),
(455, 10281, -5, 83, 'Friday', 'undone', NULL, NULL, NULL, 50, NULL, NULL, NULL, NULL, NULL, NULL, 0, '2024-08-23 11:19:40', '2024-08-23 11:19:40'),
(456, 10281, -5, 110, 'Friday', 'undone', NULL, NULL, NULL, 50, NULL, NULL, NULL, NULL, NULL, NULL, 0, '2024-08-23 11:19:40', '2024-08-23 11:19:40'),
(457, 10281, -5, 107, 'Friday', 'undone', NULL, NULL, NULL, 50, NULL, NULL, NULL, NULL, NULL, NULL, 0, '2024-08-23 11:19:40', '2024-08-23 11:19:40'),
(458, 11718, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 11:27:29', '2024-08-23 11:27:29'),
(459, 11718, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 11:27:29', '2024-08-23 11:27:29'),
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(462, 11718, NULL, NULL, 'Friday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, 0, NULL, 1, 0, '2024-08-23 11:27:29', '2024-08-23 11:27:29'),
(463, 10675, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 11:40:26', '2024-08-23 11:40:26'),
(464, 10675, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 11:40:26', '2024-08-23 11:40:26'),
(465, 10675, NULL, NULL, 'Wednesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 11:40:26', '2024-08-23 11:40:26'),
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(467, 10675, NULL, NULL, 'Friday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, 0, NULL, 1, 0, '2024-08-23 11:40:26', '2024-08-23 11:40:26'),
(468, 11722, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 13:26:08', '2024-08-23 13:26:08'),
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(473, 12018, NULL, NULL, 'Monday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 14:26:32', '2024-08-23 14:26:32'),
(474, 12018, NULL, NULL, 'Tuesday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 14:26:32', '2024-08-23 14:26:32'),
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(476, 12018, NULL, NULL, 'Thursday', NULL, NULL, NULL, NULL, NULL, NULL, NULL, NULL, -5, NULL, 1, 0, '2024-08-23 14:26:32', '2024-08-23 14:26:32'),
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-- --------------------------------------------------------

--
-- Estrutura da tabela `exercises`
--

CREATE TABLE `exercises` (
  `exercise_id` int(11) NOT NULL,
  `exercise_title` varchar(150) NOT NULL,
  `exercise_gender` varchar(11) DEFAULT NULL,
  `exercise_goal` text DEFAULT NULL,
  `exercise_workoutarea` varchar(150) DEFAULT NULL,
  `exercise_minage` int(11) DEFAULT NULL,
  `exercise_maxage` int(11) DEFAULT NULL,
  `exercise_calories` text DEFAULT NULL,
  `exercise_injury` varchar(150) DEFAULT NULL,
  `exercise_reps` varchar(50) NOT NULL,
  `exercise_sets` varchar(50) NOT NULL,
  `exercise_rest` varchar(50) NOT NULL,
  `exercise_equipment` int(11) NOT NULL,
  `week_day` text DEFAULT NULL,
  `exercise_level` int(11) NOT NULL,
  `exercise_image` varchar(150) NOT NULL,
  `exercise_video` varchar(250) NOT NULL,
  `exercise_image_link` varchar(255) DEFAULT NULL,
  `exercise_tips` text NOT NULL,
  `exercise_instructions` text NOT NULL,
  `video` varchar(500) DEFAULT NULL,
  `fit_coins` int(250) DEFAULT NULL
) ENGINE=InnoDB DEFAULT CHARSET=utf8mb3 COLLATE=utf8mb3_unicode_ci;

--
-- Extraindo dados da tabela `exercises`
--

INSERT INTO `exercises` (`exercise_id`, `exercise_title`, `exercise_gender`, `exercise_goal`, `exercise_workoutarea`, `exercise_minage`, `exercise_maxage`, `exercise_calories`, `exercise_injury`, `exercise_reps`, `exercise_sets`, `exercise_rest`, `exercise_equipment`, `week_day`, `exercise_level`, `exercise_image`, `exercise_video`, `exercise_image_link`, `exercise_tips`, `exercise_instructions`, `video`, `fit_coins`) VALUES
(2, 'Side Lunge Floor Touch', 'Female', 'Weight Loss', 'Anywhere', 31, 60, '20', 'Knee', '12', '3', '30 Sec', 4, '', 2, 'exercise_1712298509.jpg', 'https://fitme.cvinfotechserver.com/images/1712298509.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712298509.jpg', '', '<ul>\r\n<li>Stand with your legs wide apart.</li>\r\n<li>Shift your weight to one side.</li>\r\n<li>Bend the knee on the same side, lowering your body.</li>\r\n<li>Reach down and touch the ground with your hand.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Repeat on the other side.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712298509.mp4', NULL),
(3, 'Stand Forward Bend', 'Female', 'Strength', 'Anywhere', 11, 60, '32', 'Knee', '12', '3', '30 Sec', 4, '', 1, 'exercise_1712298354.jpg', 'https://fitme.cvinfotechserver.com/images/1712298354.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712298354.jpg', '', '<ul>\r\n<li>Stand Tall: Begin in a standing position with feet hip-width apart and arms relaxed by your sides.</li>\r\n<li>Inhale: As you inhale, lift your arms overhead, reaching towards the sky.</li>\r\n<li>Exhale: Bend forward from your hips, keeping your back straight and knees slightly bent.</li>\r\n<li>Reach Down: Bring your hands towards the floor, shins, or ankles&mdash;whatever feels comfortable.</li>\r\n<li>Hold: Stay in the forward bend for a few breaths, feeling the stretch in your hamstrings and lower back.</li>\r\n<li>Inhale and Rise: Slowly inhale, engaging your core to rise back up to a standing position.</li>\r\n</ul>', '1712298354.mp4', NULL),
(4, 'Leg Raise Crunch', 'Female', 'Build Muscle', 'Anywhere', 21, 60, '10', 'Knee', '10', '3', '30 sec', 4, '', 1, 'exercise_1712298237.jpg', 'https://fitme.cvinfotechserver.com/images/1712298237.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712298237.jpg', '', '<ul>\r\n<li>Lie on your back with one knee bent and the other leg extended flat.</li>\r\n<li>Lift the flat leg upward.</li>\r\n<li>As you lift the leg, raise both hands to reach and touch it.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Repeat for the desired number of reps, then switch legs.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712298237.mp4', NULL),
(5, 'Burpee', 'Female', 'Strength', 'Anywhere', 11, 60, '13', 'Ankle', '10', '3', '30 sec', 4, '', 1, 'exercise_1712296319.jpg', 'https://fitme.cvinfotechserver.com/images/1712296319.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712296319.jpg', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-8 text-message flex w-full flex-col items-end gap-2 whitespace-normal break-words [.text-message+&amp;]:mt-5\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"47af3d8b-5000-4315-b15c-9201e1ec5252\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Start Position: Stand with your feet shoulder-width apart.</li>\r\n<li>Squat Down: Bend your knees and lower your body into a squat.</li>\r\n<li>Plank Position: Place your hands on the ground and kick your feet back into a plank position.</li>\r\n<li>Push-Up (Optional): Perform a push-up if desired.</li>\r\n<li>Jump Feet Forward: Jump your feet back toward your hands to return to the squat position.</li>\r\n<li>Jump Up: Explode upwards into a jump, reaching your arms overhead.</li>\r\n<li>Repeat: Land softly and go into the next repetition.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mb-2 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">\r\n<div class=\"flex items-center\">\r\n<div class=\"flex\">&nbsp;</div>\r\n<div class=\"flex items-center pb-0\">&nbsp;</div>\r\n</div>\r\n</div>\r\n</div>\r\n<p>&nbsp;</p>', '1712296319.mp4', NULL),
(6, 'Calf Stretch Band', 'Male', 'Strength', 'Anywhere', 11, 60, '4', 'Ankle', '10', '3', '30 sec', 4, '', 3, 'exercise_1712295249.png', 'https://fitme.cvinfotechserver.com/images/1712295249.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712295249.png', '', '<ul>\r\n<li>Place a resistance band around the middle of the barbell.</li>\r\n<li>Hold the barbell securely on your shoulders (back squat position).</li>\r\n<li>Step one foot back slightly with your heel on the ground and toes elevated, using the band for stretch resistance.</li>\r\n<li>Keep the other foot slightly forward for balance.</li>\r\n<li>Slowly stretch and hold for 20-30 seconds, feeling the calf stretch.</li>\r\n<li>Switch legs and repeat.</li>\r\n</ul>', '1712295249.mp4', NULL),
(51, 'Hamstring Stretch', 'Male', 'Build Muscle', 'Anywhere', 11, 20, '31', 'Knee', '12', '3', '30 Sec', 4, '', 2, 'exercise_1712293279.jpg', 'https://fitme.cvinfotechserver.com/images/1712293279.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712293279.jpg', '', '<ul>\r\n<li>Start Position: Sit on a bench with one leg extended and resting on the bench.</li>\r\n<li>Reach Down: With one hand, reach towards your toes of the extended leg.</li>\r\n<li>Bend Forward: Bend forward at the waist while keeping the extended leg straight.</li>\r\n<li>Maintain: Hold the position for a few seconds.</li>\r\n<li>Return: Slowly return to the starting position.</li>\r\n</ul>', '1712293279.mp4', NULL),
(52, 'Stairs Calf Raise', 'Male', 'Build Muscle', 'Anywhere', 11, 20, '32', 'Knee', '12', '3', '30 sec', 4, '', 3, 'exercise_1712291064.jpg', 'https://fitme.cvinfotechserver.com/images/1712291064.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712291064.jpg', '', '<ul>\r\n<li>Stand with the balls of your feet on the edge of a step, heels hanging off.</li>\r\n<li>Hold onto a railing or wall for balance if needed.</li>\r\n<li>Push up through your toes, raising your heels as high as possible.</li>\r\n<li>Pause briefly at the top.</li>\r\n<li>Slowly lower your heels back down below the step level.</li>\r\n</ul>', '1712291064.mp4', NULL),
(53, 'Seated Calf Stretch', 'Male', 'Strength', 'Anywhere', 11, 60, '2', 'Knee', '12', '3', '30 sec', 4, '', 7, 'exercise_1712290937.jpg', 'https://fitme.cvinfotechserver.com/images/1712290937.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712290937.jpg', '', '<ul>\r\n<li>Sit on the floor with legs extended straight in front of you.</li>\r\n<li>Flex your feet, toes pointing toward the ceiling.</li>\r\n<li>Loop a towel or belt around the ball of one foot, or reach forward to grab your toes.</li>\r\n<li>Gently pull the towel or toes toward you until you feel a stretch in your calf.</li>\r\n<li>Hold the stretch for 20-30 seconds.</li>\r\n<li>Repeat on the other leg.</li>\r\n</ul>', '1712290937.mp4', NULL),
(54, 'Seated Feet Rotation', 'Male', 'Strength', 'Anywhere', 21, 60, '3', 'Back', '12', '3', '30 sec', 4, '', 2, 'exercise_1712290792.jpg', 'https://fitme.cvinfotechserver.com/images/1712290792.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712290792.jpg', '', '<ul>\r\n<li>Sit on the floor with legs extended in front of you.</li>\r\n<li>Keep your back straight and hands resting at your sides.</li>\r\n<li>Lift one foot slightly off the floor.</li>\r\n<li>Rotate your foot clockwise in a circular motion for 10-15 seconds.</li>\r\n<li>Switch to counterclockwise rotation for another 10-15 seconds.</li>\r\n<li>Lower your foot and repeat with the other leg.</li>\r\n<li>Focus on controlled, smooth movements to engage ankle flexibility.</li>\r\n</ul>', '1712290792.mp4', NULL),
(55, 'Waist rotation', 'Male', 'Build Muscle', 'Anywhere', 11, 60, '2', 'Elbow', '12', '3', '30 sec', 4, '', 1, 'exercise_1712290702.jpg', 'https://fitme.cvinfotechserver.com/images/1712290702.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712290702.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Start Position: Stand with feet shoulder-width apart and knees slightly bent.</li>\r\n<li>Hands Placement: Place your hands on your hips or extend your arms parallel to the ground.</li>\r\n<li>Movement: Slowly rotate your waist to the right, keeping your upper body stable.</li>\r\n<li>Hold: Pause for a moment at the end of the rotation.</li>\r\n<li>Return: Rotate back to the starting position.</li>\r\n<li>Repeat: Perform the movement to the left, then return to the starting position.</li>\r\n<li>Repetitions: Aim for 10-15 rotations on each side.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712290702.mp4', NULL),
(56, 'Hamstring Stretch', 'Female', 'Build Muscle', 'Anywhere', 11, 60, '2', 'Ankle', '12', '3', '30 Sec', 4, '', 3, 'exercise_1712290583.jpg', 'https://fitme.cvinfotechserver.com/images/1712290583.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712290583.jpg', '', '<ul>\r\n<li>Start Position: Sit on a bench with one leg extended and resting on the bench.</li>\r\n<li>Reach Down: With one hand, reach towards your toes of the extended leg.</li>\r\n<li>Bend Forward: Bend forward at the waist while keeping the extended leg straight.</li>\r\n<li>Maintain: Hold the position for a few seconds.</li>\r\n<li>Return: Slowly return to the starting position.</li>\r\n</ul>', '1712290583.mp4', NULL),
(57, 'Calf Raise', 'Female', 'Weight Loss', 'Anywhere', 11, 60, '2', 'Shoulder', '12', '3', '30 sec', 4, '', 2, 'exercise_1712290438.jpg', 'https://fitme.cvinfotechserver.com/images/1712290438.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712290438.jpg', '', '<ul>\r\n<li>Stand with the balls of your feet on the edge of a step, heels hanging off.</li>\r\n<li>Hold onto a railing or wall for balance if needed.</li>\r\n<li>Push up through your toes, raising your heels as high as possible.</li>\r\n<li>Pause briefly at the top.</li>\r\n<li>Slowly lower your heels back down below the step level.</li>\r\n</ul>', '1712290438.mp4', NULL),
(58, 'One Leg Bent', 'Female', 'Strength', 'Anywhere', 31, 20, '4', 'Back', '12', '3', '30 Sec', 4, '', 1, 'exercise_1712290057.jpg', 'https://fitme.cvinfotechserver.com/images/1712290057.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712290057.jpg', '<p>&nbsp;</p>\r\n<ul>\r\n<li><strong>Sit Down:</strong> Start by sitting on the floor with your legs extended straight in front of you.</li>\r\n<li><strong>Bend One Leg:</strong> Bend your right knee and place the sole of your right foot against the inner thigh of your left leg.</li>\r\n<li><strong>Stretch Forward:</strong> Inhale deeply, then exhale as you lean forward from your hips toward your left foot.</li>\r\n<li><strong>Touch Your Toe:</strong> Reach forward and try to touch the toes of your left foot with both hands. Keep your back straight.</li>\r\n<li><strong>Hold the Position:</strong> Hold the stretch for 15-30 seconds, breathing deeply.</li>\r\n<li><strong>Switch Sides:</strong> Return to the starting position and repeat the stretch on the other side.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul> <li>Sit Down: Start by sitting on the floor with your legs extended straight in front of you.</li> <li>Bend One Leg: Bend your right knee and place the sole of your right foot against the inner thigh of your left leg.</li> <li>Stretch Forward: Inhale deeply, then exhale as you lean forward from your hips toward your left foot.</li> <li>Touch Your Toe: Reach forward and try to touch the toes of your left foot with both hands. Keep your back straight.</li> <li>Hold the Position: Hold the stretch for 15-30 seconds, breathing deeply.</li> <li>Switch Sides: Return to the starting position and repeat the stretch on the other side.</li> </ul>\n\n\n\n\n\n', '1712290057.mp4', NULL),
(59, 'Runner', 'Female', 'Weight Loss', 'Anywhere', 31, 20, '4', 'Knee', '12', '3', '30 sec', 4, '', 3, 'exercise_1712289968.jpg', 'https://fitme.cvinfotechserver.com/images/1712289968.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712289968.jpg', '<ol>\r\n<li>Use proper curling form, keeping your back straight and core engaged.</li>\r\n<li>Maintain control of the weights throughout the range of motion.</li>\r\n<li>Use a weight that allows you to complete the exercise with good form.</li>\r\n<li>Squeeze the target muscles (biceps) at the peak of each repetition.</li>\r\n<li>Perform the exercises in a controlled and deliberate manner to maximize muscle engagement.</li>\r\n</ol>', '<ul>\r\n<li>Stand Tall: Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand at arm\'s length by your sides, palms facing your body (neutral grip).</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>\r\n<li>Curl Up: Exhale as you bend your elbows and curl the dumbbells upward towards your shoulders, keeping your palms facing each other throughout the movement.</li>\r\n<li>Squeeze Biceps: At the top of the movement, squeeze your biceps and hold for a moment to maximize contraction.</li>\r\n<li>Lower Down: Inhale as you slowly lower the dumbbells back down to the starting position, maintaining control throughout the movement.</li>\r\n<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control. Keep your elbows close to your body throughout the movement.</li>\r\n</ul>', '1712289968.mp4', NULL),
(60, 'Kneeling Quad Stretch', 'Female', 'Build Muscle', 'Anywhere', 11, 60, '2', 'Back', '12', '3', '30 sec', 4, '', 2, 'exercise_1712289848.jpg', 'https://fitme.cvinfotechserver.com/images/1712289848.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712289848.jpg', '', '<ul> <li>Start Position: Kneel on one knee with the other foot in front, creating a 90-degree angle at both knees.</li> <li>Hold Foot: Gently pull the foot of the back leg towards your buttocks.</li> <li>Stretch: Keep your torso upright and push your hips slightly forward.</li> <li>Hold: Maintain the stretch for 20-30 seconds.</li> <li>Switch: Repeat on the other side.</li> </ul>', '1712289848.mp4', NULL),
(61, 'Lying Quad Stretch', 'Female', 'Build Muscle', 'Anywhere', 31, 60, '1', 'Elbow', '12', '3', '27 sec', 4, '', 1, 'exercise_1712235133.jpg', 'https://fitme.cvinfotechserver.com/images/1712235133.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712235133.jpg', '', '<ul>\r\n<li>Start Position: Lie on your left side with your legs straight.</li>\r\n<li>Bend Knee: Bend your right knee and bring your heel toward your glutes.</li>\r\n<li>Hold Ankle: Grasp your right ankle with your right hand.</li>\r\n<li>Gently Pull: Gently pull your ankle towards your glutes while keeping your hips stable.</li>\r\n<li>Hold Stretch: Hold the stretch for 20-30 seconds.</li>\r\n<li>Switch Sides: Release and switch to the other side, repeating the stretch.</li>\r\n</ul>', '1712235133.mp4', NULL),
(62, 'Knee Raise', 'Female', 'Build Muscle', 'Anywhere', 11, 20, '1', 'Back', '15', '3', '30 Sec', 4, '', 2, 'exercise_1712235020.jpg', 'https://fitme.cvinfotechserver.com/images/1712235020.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712235020.jpg', '', '<ul>\r\n<li>Stand Tall: Begin by standing with your feet hip-width apart and your arms relaxed at your sides.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to support your back.</li>\r\n<li>Lift Knee: Slowly lift your right knee towards your chest, keeping your torso upright.</li>\r\n<li>Hold Momentarily: Pause for a second at the top of the movement.</li>\r\n<li>Lower Leg: Gently lower your right leg back to the starting position.</li>\r\n</ul>', '1712235020.mp4', NULL),
(63, 'Bench Lunges', 'Female', 'Build Muscle', 'Anywhere', 11, 60, '2', 'Ankle', '10', '3', '30 sec', 4, '', 7, 'exercise_1712234897.jpg', 'https://fitme.cvinfotechserver.com/images/1712234897.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234897.jpg', '', '<ul>\r\n<li>Start Position: Stand facing a bench with feet hip-width apart.</li>\r\n<li>Foot Placement: Place one foot on the bench behind you.</li>\r\n<li>Lower Down: Bend your front knee and lower your body until your front thigh is parallel to the ground.</li>\r\n<li>Keep Posture: Ensure your back remains straight and your front knee doesn&rsquo;t go past your toes.</li>\r\n<li>Push Up: Press through your front heel to return to the starting position.</li>\r\n</ul>', '1712234897.mp4', NULL),
(64, 'Hip Ext', 'Female', 'Build Muscle', 'Anywhere', 11, 60, '4', 'Back', '12', '3', '30 sec', 4, '', 3, 'exercise_1712234800.jpg', 'https://fitme.cvinfotechserver.com/images/1712644355.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234800.jpg', '<ol>\r\n<li>\r\n<p>Stand with a wide stance: Position your feet wider than shoulder-width apart, with your toes pointing slightly outward.</p>\r\n</li>\r\n<li>\r\n<p>Maintain a straight back: Keep your chest up and your back straight throughout the movement to avoid straining your lower back.</p>\r\n</li>\r\n<li>\r\n<p>Use a suitable weight: Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you progress.</p>\r\n</li>\r\n<li>\r\n<p>Keep your knees aligned: Ensure your knees track in line with your toes during the squat to prevent strain on the knee joints.</p>\r\n</li>\r\n<li>\r\n<p>Go deep: Aim for a full range of motion by squatting down until your thighs are at least parallel to the ground. This engages your glutes and hamstrings effectively.</p>\r\n</li>\r\n</ol>', '<ul>\r\n<li>Hold Dumbbell: Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward. Hold a dumbbell vertically in front of your chest with both hands, allowing it to rest against your body.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>\r\n<li>Squat Down: Inhale as you bend your knees and lower your body down into a squat position, keeping your back straight and chest up.</li>\r\n<li>Keep Knees Aligned: Ensure that your knees track over your toes and do not collapse inward.</li>\r\n<li>Push Up: Exhale as you push through your heels to straighten your legs and return to the starting position, squeezing your glutes at the top of the movement.</li>\r\n<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control.</li>\r\n</ul>', '1712644355.mp4', NULL),
(65, 'Waist Rotation', 'Female', 'Build Muscle', 'Anywhere', 11, 60, '3', 'Back', '12', '3', '30 sec', 4, '', 1, 'exercise_1712234734.jpg', 'https://fitme.cvinfotechserver.com/images/1712312901.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234734.jpg', '', '<ul>\n<li>Stand Tall: Stand with feet shoulder-width apart.</li>\n<li>Place Hands: Rest your hands on your hips or extend them in front of you.</li>\n<li>Engage Core: Tighten your abdominal muscles.</li>\n<li>Rotate Waist: Gently twist your torso to the right, then to the left.</li>\n<li>Keep Movement Smooth: Perform the rotations slowly and controlled.</li>\n<li>Breathe: Inhale as you twist to one side, exhale as you return to the center.</li>\n</ul>', '1712312901.mp4', NULL),
(66, 'Lying Leg Raise', 'Female', 'Strength', 'Anywhere', 11, 60, '3', 'Back', '10', '3', '30 sec', 4, '', 2, 'exercise_1712234578.jpg', 'https://fitme.cvinfotechserver.com/images/1712234578.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234578.jpg', '', '<ul>\r\n<li>Lie flat on your back with legs extended and arms at your sides.</li>\r\n<li>Lift one leg straight up towards the ceiling, keeping it as straight as possible.</li>\r\n<li>Hold for a second at the top while keeping your core tight.</li>\r\n<li>Lower the leg back down slowly without touching the ground.</li>\r\n<li>Repeat on the other leg and alternate for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712234578.mp4', NULL),
(67, 'Feet Stretch Pro', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '12', '3', '30 Sec', 4, '', 6, 'exercise_1712234465.jpg', 'https://fitme.cvinfotechserver.com/images/1712234465.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234465.jpg', '', '<ul>\r\n<li>Set Up: Sit on a bench positioned under the Smith machine with the backrest upright. Adjust the height of the Smith machine bar to approximately shoulder height.</li>\r\n<li>Position Yourself: Sit on the bench with your back against the backrest and your feet flat on the floor. Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>\r\n<li>Press Up: Exhale as you push the barbell upwards until your arms are fully extended but not locked out. Keep your elbows slightly bent throughout the movement.</li>\r\n<li>Lower Down: Inhale as you slowly lower the barbell back down to shoulder level, maintaining control.</li>\r\n<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control. Avoid arching your back or using momentum to lift the weight.</li>\r\n</ul>', '1712234465.mp4', NULL),
(68, 'Feet Raises', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '14', '3', '30 Sec', 4, '', 6, 'exercise_1712234381.jpg', 'https://fitme.cvinfotechserver.com/images/1712234381.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234381.jpg', '', '<ul>\r\n<li>Sit Down: Sit on the floor with your legs close together and hands placed on your sides for support.</li>\r\n<li>Lift Feet: Raise your feet slightly off the ground.</li>\r\n<li>Lower Feet: Lower your feet back to the starting position.</li>\r\n<li>Repeat: Continue lifting and lowering your feet in a controlled motion.</li>\r\n<li>Maintain Balance: Keep your back straight and core engaged throughout the exercise.</li>\r\n</ul>', '1712234381.mp4', NULL),
(69, 'Lunge with Side Reach', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '4', 'Shoulder', '13', '3', '30 sec', 4, '', 6, 'exercise_1712234214.jpg', 'https://fitme.cvinfotechserver.com/images/1712234214.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234214.jpg', '', '<ul>\n<li>Start in Lunge Position: Step one leg forward into a lunge, with the knee bent at a 90-degree angle and the back leg extended.</li>\n<li>Engage Your Core: Keep your back straight and engage your core for stability.</li>\n<li>Raise Your Hands: Lift both hands above the bent front leg.</li>\n<li>Reach Down: Slowly lower your hands toward the floor, touching the ground on the outside of your front foot.</li>\n<li>Return to Start: Raise your hands back up above the front leg and repeat.</li>\n</ul>', '1712234214.mp4', NULL),
(70, 'Circles', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '15', '3', '30 sec', 4, '', 6, 'exercise_1712234155.jpg', 'https://fitme.cvinfotechserver.com/images/1712289758.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234155.jpg', '<ol>\r\n<li><strong>Wide stance:</strong> Take a wider-than-shoulder-width stance with your toes pointing slightly outward. This targets the inner thighs and glutes.</li>\r\n<li><strong>Maintain an upright posture:</strong> Keep your chest up, shoulders back, and back straight throughout the movement.</li>\r\n<li><strong>Go as deep as comfortable:</strong> Squat down as far as your flexibility allows without compromising your form. Work on improving your flexibility over time.</li>\r\n<li><strong>Engage your core:</strong> Keep your core muscles engaged to provide stability and protect your lower back.</li>\r\n<li><strong>Control the movement:</strong> Lower yourself slowly and rise back up with control, focusing on your leg and glute muscles working.</li>\r\n</ol>', '<ul>\r\n<li>Adjust Pulleys: Set the cable machine with the handles attached at the highest position.</li>\r\n<li>Stand in Position: Stand in the center of the cable machine with your feet shoulder-width apart and knees slightly bent.</li>\r\n<li>Grab Handles: Grasp the handles with an overhand grip, palms facing down, and arms extended in front of you at chest height.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>\r\n<li>Open Arms: Exhale as you pull the handles out to the sides and back, squeezing your shoulder blades together at the end of the movement.</li>\r\n<li>Controlled Return: Inhale as you slowly bring the handles back to the starting position, maintaining control throughout the movement.</li>\r\n</ul>', '1712289758.mp4', NULL),
(71, 'Reverse Bend Quads', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '3', 'Elbow', '15', '3', '30 Sec', 4, '', 6, 'exercise_1712234054.jpg', 'https://fitme.cvinfotechserver.com/images/1714764006.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712234054.jpg', '', '<ul>\n<li>Start Position: Stand with feet hip-width apart.</li>\n<li>Foot Lift: Bend one knee and lift your foot towards your glutes.</li>\n<li>Hold Ankle: Reach back with the same-side hand to grab your ankle.</li>\n<li>Push Hip Forward: Gently push your hip forward while keeping your chest upright.</li>\n<li>Engage Core: Engage your core for balance and stability.</li>\n</ul>', '1714764006.mp4', NULL),
(72, 'Boat Pose', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '4', 'Elbow', '13', '3', '30 Sec', 4, '', 6, 'exercise_1712233795.jpg', 'https://fitme.cvinfotechserver.com/images/1712233795.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712233795.jpg', '<ul>\r\n<li>Maintain proper form: Stand with your feet shoulder-width apart, keep your back straight, and pull the rope upwards, close to your body. Avoid using your lower back to lift the weight.</li>\r\n<li>Engage your shoulders: Focus on using your shoulder muscles to lift the weight, not your biceps or back.</li>\r\n<li>Avoid excessive weight: Use a weight that allows you to perform the exercise with good form. It\'s better to use less weight and perfect your form than to risk injury with heavy weights.</li>\r\n<li>Control the movement: Lower the weight slowly and in a controlled manner to maximize muscle engagement and reduce the risk of injury.</li>\r\n<li>Breathe properly: Exhale as you lift the weight and inhale as you lower it. Proper breathing can help you maintain stability and control.</li>\r\n</ul>', '<ul>\r\n<li>Grab Dumbbells: Sit on a bench with a dumbbell in each hand, palms facing forward, and lift the dumbbells to shoulder height.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your torso throughout the movement.</li>\r\n<li>Press One Arm: Exhale as you press one dumbbell overhead until your arm is fully extended but not locked out.</li>\r\n<li>Lower Arm: Inhale as you slowly lower the dumbbell back down to shoulder height, maintaining control.</li>\r\n<li>Repeat with Other Arm: Alternate arms and perform the same movement with the other dumbbell.</li>\r\n<li>Continue: Repeat the movement, alternating arms for the desired number of repetitions, while maintaining proper form and control.</li>\r\n</ul>', '1712233795.mp4', NULL),
(73, 'All Fours Quad Stretch', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '3', 'Elbow', '10', '3', '30 Sec', 4, '', 6, 'exercise_1712233705.jpg', 'https://fitme.cvinfotechserver.com/images/1712233705.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712233705.jpg', '', '<ul>\n<li>Start Position: Begin on all fours, with hands and knees on the ground.</li>\n<li>Lift Leg: Raise one leg behind you, keeping it bent at the knee.</li>\n<li>Hold Leg: Reach back with the opposite hand to grab your lifted ankle.</li>\n<li>Stretch: Gently pull the ankle towards your glutes to stretch the front of your thigh.</li>\n<li>Hold Position: Maintain the stretch for 15-30 seconds.</li>\n<li>Switch Sides: Return to the start position and repeat with the other leg.</li>\n</ul>', '1712233705.mp4', NULL),
(74, 'Leg Scissors', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '10', '3', '30 Sec', 4, '', 6, 'exercise_1712233611.jpg', 'https://fitme.cvinfotechserver.com/images/1712233611.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712233611.jpg', '', '<ul>\r\n<li>Lie on your back with your legs straight and arms at your sides.</li>\r\n<li>Lift your legs towards the ceiling until they are perpendicular to the floor.</li>\r\n<li>Open your legs wide apart, keeping them straight.</li>\r\n<li>Close your legs back together.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Lower your legs back to the starting position to complete the set.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712233611.mp4', NULL),
(75, 'Squats', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '12', '3', '30 sec', 4, '', 6, 'exercise_1712233510.jpg', 'https://fitme.cvinfotechserver.com/images/1712233510.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712233510.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Stand Tall: Feet shoulder-width apart, toes slightly pointed outward.</li>\r\n<li>Engage Core: Tighten your abdominal muscles for stability.</li>\r\n<li>Lower Down: Bend your knees and push your hips back as if sitting in a chair.</li>\r\n<li>Keep Weight on Heels: Ensure your knees don&rsquo;t extend past your toes.</li>\r\n<li>Go Low: Lower until thighs are parallel to the ground (or as low as comfortable).</li>\r\n<li>Push Up: Press through your heels to return to the starting position.</li>\r\n<li>Repeat: Perform for the desired number of repetitions.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712233510.mp4', NULL),
(76, 'Decline Bridge', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '13', '3', '30 sec', 4, '', 6, 'exercise_1712233358.jpg', 'https://fitme.cvinfotechserver.com/images/1712233358.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712233358.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Positioning: Lie on your back on a bench or surface that is lower than your feet, with your knees bent and feet flat on the surface.</li>\r\n<li>Feet Placement: Place your heels on the edge of the bench or elevated surface, ensuring your feet are shoulder-width apart.</li>\r\n<li>Hand Placement: Rest your arms at your sides, palms facing down for stability.</li>\r\n<li>Engage Core: Tighten your abdominal muscles and squeeze your glutes.</li>\r\n<li>Lift Hips: Push through your heels to lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.</li>\r\n<li>Hold: Maintain the bridge position for a moment, focusing on squeezing your glutes.</li>\r\n<li>Lower Down: Slowly lower your hips back to the starting position without letting them touch the ground.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712233358.mp4', NULL),
(77, 'Standing Arm Raises', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '1', 'Knee', '13', '3', '30 Sec', 4, '', 6, 'exercise_1712231979.jpg', 'https://fitme.cvinfotechserver.com/images/1712231979.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712231979.jpg', '', '<ul>\r\n<li>Stand tall with feet hip-width apart.</li>\r\n<li>Raise your arms straight up towards the ceiling.</li>\r\n<li>Keep your palms facing each other.</li>\r\n<li>Slowly bring your arms back down to your sides.</li>\r\n<li>Repeat the movement for the desired number of reps.</li>\r\n</ul>', '1712231979.mp4', NULL),
(78, 'Backbend', 'Male', 'Weight Loss', 'Anywhere', 21, 50, '5', 'Knee', '14', '3', '30 Sec', 4, '', 6, 'exercise_1712231783.jpg', 'https://fitme.cvinfotechserver.com/images/1712231783.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712231783.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Start Position: Stand with your feet hip-width apart and arms by your sides.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to support your back.</li>\r\n<li>Lift Arms: Raise your arms overhead, keeping your elbows straight.</li>\r\n<li>Bend Backward: Gently arch your back while pushing your hips forward, allowing your head to drop back.</li>\r\n<li>Reach for the Ground: If comfortable, bend further and try to touch the ground with your hands, keeping your legs straight.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712231783.mp4', NULL),
(80, 'Forward Bend', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '13', '3', '30 Sec', 4, '', 6, 'exercise_1712231612.jpg', 'https://fitme.cvinfotechserver.com/images/1712231612.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712231612.jpg', '<ol>\r\n<li>Attach the appropriate weight to your dip belt or use a dip machine with added resistance.</li>\r\n<li>Maintain good posture with your shoulders back and chest up.</li>\r\n<li>Lower your body with control by bending your elbows to a comfortable depth.</li>\r\n<li>Push through your palms to raise your body back up.</li>\r\n<li>Gradually increase the weight to challenge your triceps and chest muscles.</li>\r\n</ol>', '<ul>\r\n<li>Set Up: Position the barbell on a squat rack at an appropriate height, slightly below shoulder level.</li>\r\n<li>Approach the Bar: Stand with your feet shoulder-width apart under the bar, toes slightly turned out.</li>\r\n<li>Grasp the Bar: Grip the barbell with an overhand grip slightly wider than shoulder-width apart, resting it across your upper back and shoulders.</li>\r\n<li>Lower Your Body: Inhale as you bend your knees and lower your body down into a squat position, keeping your chest up and your back straight.</li>\r\n<li>Drive Up: Exhale as you push through your heels to straighten your legs and return to the starting position, keeping the barbell stable on your upper back.</li>\r\n<li>Repeat: Perform the desired number of repetitions, ensuring proper form and control throughout the movement.</li>\r\n</ul>', '1712231612.mp4', NULL),
(81, 'Kneeling Forward Bend', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '13', '3', '30 Sec', 4, '', 6, 'exercise_1712231344.jpg', 'https://fitme.cvinfotechserver.com/images/1712231344.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712231344.jpg', '', '<ul>\r\n<li>Start by kneeling on the floor with knees hip-width apart.</li>\r\n<li>Extend one hand forward, keeping the other by your side or on the ground for support.</li>\r\n<li>Slowly bend your upper body forward, stretching through your back and extended arm.</li>\r\n<li>Hold the stretch, breathing deeply, and feel the tension release in your back.</li>\r\n<li>Gently return to the starting position and switch arms.</li>\r\n</ul>', '1712231344.mp4', NULL),
(82, 'Standing Trunk Rotation', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '15', '3', '30 Sec', 4, '', 6, 'exercise_1712230903.jpg', 'https://fitme.cvinfotechserver.com/images/1712230903.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712230903.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Stand with feet shoulder-width apart.</li>\r\n<li>Place both hands on your chest.</li>\r\n<li>Keep your core engaged and back straight.</li>\r\n<li>Slowly rotate your upper body to the right, twisting from the waist.</li>\r\n<li>Return to the center and rotate to the left.</li>\r\n<li>Repeat the movement, keeping hips stable.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712230903.mp4', NULL),
(83, 'Seated Toe Touch', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '13', '3', '30 Sec', 4, '', 6, 'exercise_1712230841.jpg', 'https://fitme.cvinfotechserver.com/images/1712230841.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712230841.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Sit on the floor with legs extended straight.</li>\r\n<li>Keep your back straight and feet together.</li>\r\n<li>Inhale and slowly reach forward with your arms.</li>\r\n<li>Try to touch your toes while exhaling.</li>\r\n<li>Hold the stretch for a few seconds.</li>\r\n<li>Return to the starting position and repeat.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712230841.mp4', NULL),
(84, 'Waist Rotation', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '13', '3', '30 Sec', 4, '', 6, 'exercise_1712230760.jpg', 'https://fitme.cvinfotechserver.com/images/1712230760.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712230760.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart, knees slightly bent.</li>\r\n<li>Place hands on your hips or extend arms outward for balance.</li>\r\n<li>Rotate your waist slowly in a circular motion, keeping your upper body stable.</li>\r\n<li>Complete 10-15 rotations clockwise, then switch to counterclockwise.</li>\r\n<li>Keep your core engaged and breathe naturally throughout the exercise.</li>\r\n</ul>', '1712230760.mp4', NULL),
(85, 'Stretching Standing', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '13', '3', '30 sec', 4, '', 6, 'exercise_1712231882.jpg', 'https://fitme.cvinfotechserver.com/images/1712231882.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712231882.jpg', '<ol>\r\n<li>Maintain proper form<strong>:</strong> Focus on keeping your chest up, back straight, and knee aligned with your toes. Avoid letting your knee cave inwards during the movement.</li>\r\n<li>Start with bodyweight<strong>:</strong> If you\'re new to single-leg squats, begin with bodyweight squats to build strength and balance before adding weights.</li>\r\n<li>Use a support: Hold onto a stable surface or use a wall for balance if you\'re struggling with balance or stability.</li>\r\n<li>Control the descent: Lower yourself slowly and under control to maximize the effectiveness of the exercise and reduce the risk of injury.</li>\r\n<li>Progress gradually: As you get more comfortable with single-leg squats, gradually increase the difficulty by adding weight or increasing the depth of the squat.</li>\r\n</ol>', '<ul>\r\n<li>Start Position: Begin on the floor on all fours, with your knees bent and your hands placed slightly wider than shoulder-width apart.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your spine and keep your body in a straight line from head to knees.</li>\r\n<li>Lower Your Body: Slowly lower your chest towards the ground by bending your elbows, keeping them close to your sides.</li>\r\n<li>Controlled Movement: Lower your body until your chest almost touches the ground, maintaining a controlled motion throughout.</li>\r\n<li>Push Up: Exhale as you push through your palms to extend your arms and return to the starting position.</li>\r\n<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control.</li>\r\n</ul>', '1712231882.mp4', NULL),
(89, 'Sidebend', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712230493.png', 'https://fitme.cvinfotechserver.com/images/1712230493.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712230493.png', '<ul>\r\n<li>Maintain a controlled movement throughout the exercise.</li>\r\n<li>Avoid using momentum to lift the weights; focus on the shoulder muscles doing the work.</li>\r\n<li>Start with a weight that allows you to perform the exercise with proper form and gradually increase as you become stronger.</li>\r\n</ul>', '<ul>\r\n<li>Grab Bars: Stand between two parallel bars and grasp them with an overhand grip, arms fully extended.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your body throughout the movement.</li>\r\n<li>Lower Your Body: Lower yourself down by bending your elbows, keeping your torso upright and chest lifted.</li>\r\n<li>Lower Until Arms at 90 Degrees: Lower your body until your upper arms are parallel to the ground or reach a 90-degree angle.</li>\r\n<li>Push Up: Exhale as you push yourself back up to the starting position by straightening your arms, focusing on using your chest muscles.</li>\r\n<li>Repeat: Perform the desired number of repetitions, maintaining control and proper form throughout.</li>\r\n</ul>', '1712230493.mp4', NULL),
(91, 'Standing Side Bend', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '3', 'Shoulder', '10', '3', '30 Sec', 4, '', 6, 'exercise_1712230161.jpg', 'https://fitme.cvinfotechserver.com/images/1712230161.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712230161.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Start Position: Stand with feet shoulder-width apart and arms at your sides.</li>\r\n<li>Raise Arms: Lift your right arm overhead, reaching towards the ceiling.</li>\r\n<li>Bend: Slowly lean to the left side, keeping your hips stable and facing forward.</li>\r\n<li>Hold: Maintain the stretch for 15-30 seconds, feeling the stretch along your right side.</li>\r\n<li>Return: Slowly come back to the starting position.</li>\r\n<li>Repeat: Switch sides and perform the same steps with your left arm overhead.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712230161.mp4', NULL),
(92, 'Seated Forward Bend', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '4', 'Elbow', '12', '3', '30 Sec', 4, '', 6, 'exercise_1712229805.jpg', 'https://fitme.cvinfotechserver.com/images/1712229805.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712229805.jpg', '<p>Try to focus on muscle part while training , it will help you to get more musle control and thus you will get more muscle</p>', '<ul>\r\n<li>Grab Dumbbells: Lie on a flat bench with a dumbbell in each hand, palms facing inward.</li>\r\n<li>Extend Arms: Extend your arms above your chest with a slight bend in your elbows, maintaining a slight bend throughout the exercise.</li>\r\n<li>Lower Dumbbells: Inhale as you lower the dumbbells out to the sides in a wide arc, feeling a stretch in your chest muscles.</li>\r\n<li>Squeeze Chest: Exhale as you return the dumbbells to the starting position, squeezing your chest muscles at the top of the movement.</li>\r\n<li>Controlled Movement: Keep your movements slow and controlled throughout the exercise to maximize muscle engagement and prevent injury.</li>\r\n<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control.</li>\r\n</ul>', '1712229805.mp4', NULL),
(93, 'Standing Side Bend', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '12', '3', '30 Sec', 4, '', 6, 'exercise_1712229611.jpg', 'https://fitme.cvinfotechserver.com/images/1712229611.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712229611.jpg', '<p>Try to focus on shoulder muscles while training , you will get more muscle control and it will help you to achieve your goal faster.</p>', '<ul>\r\n<li>Stand tall with feet shoulder-width apart and arms at your sides.</li>\r\n<li>Lift arms overhead while inhaling.</li>\r\n<li>Bend to the right, keeping hips steady; hold for a few seconds.</li>\r\n<li>Return to center and repeat on the left side.</li>\r\n<li>Complete 8-10 repetitions on each side.</li>\r\n</ul>', '1712229611.mp4', NULL),
(100, 'Seated Forward Bend', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712229518.jpg', 'https://fitme.cvinfotechserver.com/images/1712229649.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712229518.jpg', '<p>Lie on your back with legs extended, raise one leg straight up, then lower and repeat with the other leg. Targets your abs and hip flexors.</p>', '<ul>\r\n<li>Assume the Plank Position: Start in a plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels.</li>\r\n<li>Engage Your Core: Tighten your abdominal muscles to stabilize your spine and keep your body aligned throughout the movement.</li>\r\n<li>Lower Your Body: Bend your elbows and lower your chest towards the ground, aiming to go deeper than a traditional push-up.</li>\r\n<li>Keep Elbows Tucked: Ensure your elbows stay close to your body as you lower down, maintaining a 45-degree angle with your torso.</li>\r\n<li>Press Back Up: Exhale as you push through your palms to extend your arms and return to the starting position.</li>\r\n<li>Repeat: Perform the desired number of repetitions while maintaining proper form and control.</li>\r\n</ul>', '1712229649.mp4', NULL),
(101, 'Seated Straddle', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712229427.jpg', 'https://fitme.cvinfotechserver.com/images/1712229427.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712229427.jpg', '<p>Lie on your back with legs extended, raise one leg straight up, then lower and repeat with the other leg. Targets your abs and hip flexors.</p>', '<ul>\r\n<li>Adjust Machine: Adjust the seat and handles on the lever chest press machine to a comfortable position.</li>\r\n<li>Sit Down: Sit on the machine with your back flat against the backrest and your feet flat on the floor.</li>\r\n<li>Grasp Handles: Grasp the handles with an overhand grip (palms facing forward) and position them at chest level.</li>\r\n<li>Push Forward: Exhale as you push the handles forward until your arms are fully extended, but without locking your elbows.</li>\r\n<li>Controlled Return: Inhale as you slowly return the handles back to the starting position, maintaining control throughout the movement.</li>\r\n<li>Repeat: Perform the desired number of repetitions while focusing on maintaining proper form and control.</li>\r\n</ul>', '1712229427.mp4', NULL),
(102, 'Midline Shoulder Flex', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712229216.jpg', 'https://fitme.cvinfotechserver.com/images/1712229216.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712229216.jpg', '<p>Lie on your back with legs extended, raise one leg straight up, then lower and repeat with the other leg. Targets your abs and hip flexors.</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Raise your arms straight above your head.</li>\r\n<li>Slowly bend at the waist to your right side, reaching your right hand down your right leg.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling the stretch along the left side of your body.</li>\r\n<li>Return to the starting position with your arms overhead.</li>\r\n<li>Repeat the stretch on your left side, reaching your left hand down your left leg.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling the stretch along the right side of your body.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Take a deep breath and relax your muscles.</li>\r\n<li>Repeat the entire sequence 2-3 times for a thorough stretch.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712229216.mp4', NULL),
(103, 'Kneeling Back Extension', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712229080.jpg', 'https://fitme.cvinfotechserver.com/images/1712229080.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712229080.jpg', '<p>Lie on your back with legs extended, raise one leg straight up, then lower and repeat with the other leg. Targets your abs and hip flexors.</p>', '<ul>\r\n<li>Stand facing a wall with your feet shoulder-width apart.</li>\r\n<li>Place your hands on the wall slightly wider than shoulder-width apart, at shoulder height.</li>\r\n<li>Engage your core and keep your body in a straight line from head to heels.</li>\r\n<li>Bend your elbows and lower your chest towards the wall, keeping your body in a straight line.</li>\r\n<li>Push through your palms to extend your arms and return to the starting position.</li>\r\n<li>Repeat for the desired number of repetitions, maintaining proper form throughout.</li>\r\n</ul>', '1712229080.mp4', NULL),
(104, 'Standing Backbend', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712228189.jpg', 'https://fitme.cvinfotechserver.com/images/1712228189.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712228189.jpg', '<p>Same setup as cable crunches, but instead of crunching forward, lean back further and pull the cable towards you with your core muscles. Targets your lower abs and obliques.</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Reach your arms straight up overhead.</li>\r\n<li>Slowly bend at the waist to the right side, reaching your right hand down your right leg.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling the stretch along the left side of your body.</li>\r\n<li>Return to the starting position with your arms overhead.</li>\r\n<li>Repeat the stretch on the left side, reaching your left hand down your left leg.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling the stretch along the right side of your body.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Take a deep breath and relax your muscles.</li>\r\n<li>Repeat the entire sequence 2-3 times for a thorough stretch.</li>\r\n</ul>', '1712228189.mp4', NULL);
INSERT INTO `exercises` (`exercise_id`, `exercise_title`, `exercise_gender`, `exercise_goal`, `exercise_workoutarea`, `exercise_minage`, `exercise_maxage`, `exercise_calories`, `exercise_injury`, `exercise_reps`, `exercise_sets`, `exercise_rest`, `exercise_equipment`, `week_day`, `exercise_level`, `exercise_image`, `exercise_video`, `exercise_image_link`, `exercise_tips`, `exercise_instructions`, `video`, `fit_coins`) VALUES
(105, 'Dynamic Shoulder Rotation', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712227970.png', 'https://fitme.cvinfotechserver.com/images/1712227970.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712227970.png', '<p>Stand with the cable attached to a high pulley on your side, hold the handle with both hands and diagonally swing it down across your body, engaging your obliques and core. Strengthens your rotational power.</p>', '<ul>\r\n<li>Set the Bench: Adjust a decline bench to a 45-degree angle.</li>\r\n<li>Lie Down: Lie face up on the decline bench with your feet secure at the top end.</li>\r\n<li>Hold Dumbbells: Hold a dumbbell in each hand with your palms facing inward and arms extended above your chest.</li>\r\n<li>Lower Weights: Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.</li>\r\n<li>Feel the Stretch: Lower the dumbbells until you feel a stretch in your chest muscles, ensuring you maintain control throughout the movement.</li>\r\n<li>Return to Start: Use your chest muscles to bring the dumbbells back up to the starting position, squeezing your chest at the top of the movement.</li>\r\n</ul>', '1712227970.mp4', NULL),
(106, 'Seated Toe Touch', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 sec', 4, '', 6, 'exercise_1712227395.png', 'https://fitme.cvinfotechserver.com/images/1712227395.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712227395.png', '<p>Start in a side plank with your top foot on a platform, lower your hips towards the ground, keeping your core engaged and back straight. Excellent for oblique and core stability.</p>', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Sit on the floor with legs extended straight in front of you.</li>\r\n<li>Keep your back straight and arms extended overhead.</li>\r\n<li>Slowly bend forward from the hips, reaching your hands toward your toes.</li>\r\n<li>Hold the stretch for a few seconds while breathing deeply.</li>\r\n<li>Return to the starting position and repeat.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712227395.mp4', NULL),
(107, 'Russian Twist', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Shoulder', '11', '3', '30 sec', 4, NULL, 6, 'exercise_1712226591.png', 'https://fitme.cvinfotechserver.com/images/1712226591.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712226591.png', '<p>Lie on your back with legs extended and feet together, rapidly flutter your legs up and down in small, quick movements. Works your core and leg muscles.</p>', '<ul>\r\n<li>Position Yourself: Lie flat on your back on a bench or exercise mat.</li>\r\n<li>Hold Dumbbells: Hold a dumbbell in each hand, palms facing up, and let your arms hang down towards the floor.</li>\r\n<li>Engage Core: Tighten your abdominal muscles to stabilize your spine and keep your lower back pressed into the bench.</li>\r\n<li>Curl Weights: Exhale as you curl the dumbbells towards your shoulders, keeping your upper arms stationary and elbows close to your body.</li>\r\n<li>Squeeze Biceps: At the top of the movement, squeeze your biceps for a moment to maximize contraction.</li>\r\n<li>Lower Dumbbells: Inhale as you slowly lower the dumbbells back down to the starting position, maintaining control.</li>\r\n</ul>', '1712226591.mp4', NULL),
(108, 'Flutter kicks', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 sec', 4, '', 6, 'exercise_1712225969.png', 'https://fitme.cvinfotechserver.com/images/1712225969.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712225969.png', '<p>Lie on your stomach with legs bent and feet together, kick your heels out to the sides and then back in, keeping your core engaged. Strengthens your lower back and glutes.</p>', '<ul>\r\n<li>Lie on your back with your hands under your glutes for support.</li>\r\n<li>Extend your legs straight out with your toes pointed.</li>\r\n<li>Lift both legs slightly off the ground, keeping them straight.</li>\r\n<li>Begin by lifting one leg up while lowering the other leg down.</li>\r\n<li>Alternate legs in a quick, scissor-like motion.</li>\r\n<li>Keep your core engaged and your lower back pressed into the floor.</li>\r\n<li>Breathe steadily throughout the exercise.</li>\r\n<li>Continue the motion for the desired number of repetitions or duration.</li>\r\n</ul>', '1712225969.mp4', NULL),
(110, 'Bent Knee Lying Twist', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 sec', 4, '', 6, 'exercise_1712224803.png', 'https://fitme.cvinfotechserver.com/images/1712224803.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712224803.png', '', '<ul>\r\n<li>Lie on your back with your knees bent and feet flat on the floor.</li>\r\n<li>Extend your arms out to the sides in a T-shape with palms facing down.</li>\r\n<li>Bring your knees up to a 90-degree angle, keeping them together.</li>\r\n<li>Take a deep breath in and, as you exhale, slowly lower your knees to the right, keeping your shoulders flat on the floor.</li>\r\n<li>Turn your head to the left to enhance the stretch.</li>\r\n<li>Hold this position for 20-30 seconds, focusing on your breathing.</li>\r\n<li>Inhale as you bring your knees back to the center.</li>\r\n<li>Exhale and lower your knees to the left, turning your head to the right.</li>\r\n<li>Hold for another 20-30 seconds.</li>\r\n<li>Repeat the exercise 3-5 times on each side.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712224803.mp4', NULL),
(111, 'Laying Leg Floor Raise', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '10', '3', '30 sec', 4, '', 6, 'exercise_1712224581.png', 'https://fitme.cvinfotechserver.com/images/1712224581.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712224581.png', '<ul>\r\n<li>Perform the exercise on a soft surface to reduce strain on the knees.</li>\r\n<li>Start with a partial range of motion if you\'re new to this exercise and gradually work towards a full range as your strength improves.</li>\r\n<li>Focus on maintaining tension in the hamstrings throughout the movement.</li>\r\n</ul>', '<ul>\r\n<li>Lie flat on your back with your legs extended and arms at your sides.</li>\r\n<li>Keep your lower back pressed against the floor.</li>\r\n<li>Engage your core muscles and slowly lift both legs off the ground until they form a 90-degree angle with your torso.</li>\r\n<li>Ensure your legs are straight throughout the movement.</li>\r\n<li>Hold the position briefly at the top.</li>\r\n<li>Slowly lower your legs back down to the starting position without letting them touch the floor.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Maintain controlled and smooth movements to avoid straining your lower back.</li>\r\n</ul>', '1712224581.mp4', NULL),
(112, 'Lying Straight Leg Raise', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '10', '3', '30 sec', 4, '', 6, 'exercise_1712223340.png', 'https://fitme.cvinfotechserver.com/images/1712223340.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712223340.png', '<ul>\r\n<li>Keep your core engaged throughout the entire movement to maximize the effectiveness of the exercise.</li>\r\n<li>Maintain proper alignment by avoiding excessive twisting or bending at the waist.</li>\r\n<li>Perform the exercise in a controlled manner to avoid straining your lower back or shoulders.</li>\r\n</ul>', '<ul>\r\n<li>Lie flat on your back with your legs straight and arms at your sides.</li>\r\n<li>Keep your lower back pressed firmly into the ground.</li>\r\n<li>Engage your core muscles to stabilize your pelvis.</li>\r\n<li>Slowly lift one leg towards the ceiling, keeping it straight.</li>\r\n<li>Raise your leg until it is perpendicular to the floor or as high as you can without bending your knee.</li>\r\n<li>Hold the position for a moment, ensuring your other leg remains flat on the ground.</li>\r\n<li>Slowly lower your leg back to the starting position, maintaining control.</li>\r\n<li>Repeat the movement with the opposite leg.</li>\r\n<li>Perform the exercise for the desired number of repetitions on each leg.</li>\r\n<li>Breathe steadily throughout the exercise, exhaling as you lift your leg and inhaling as you lower it.</li>\r\n</ul>', '1712223340.mp4', NULL),
(113, 'Side Bridge', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '10', '3', '30 sec', 4, '', 6, 'exercise_1712223078.png', 'https://fitme.cvinfotechserver.com/images/1712223078.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712223078.png', '<ul>\r\n<li>If the full hollow body hold is challenging, you can modify it by bending your knees slightly or keeping your arms by your sides instead of reaching them overhead.</li>\r\n<li>Ensure proper form throughout the exercise to prevent strain on your lower back.</li>\r\n</ul>', '<ul>\r\n<li>Lie on your side with your legs extended and stacked on top of each other.</li>\r\n<li>Place your elbow directly under your shoulder, forearm flat on the ground, and your other hand resting on your hip.</li>\r\n<li>Engage your core muscles and lift your hips off the ground, creating a straight line from your head to your feet.</li>\r\n<li>Keep your body straight and avoid letting your hips sag.</li>\r\n<li>Hold the position for the desired amount of time, maintaining a steady breath.</li>\r\n<li>Slowly lower your hips back to the ground to return to the starting position.</li>\r\n<li>Repeat on the other side to work both sides of your body evenly.</li>\r\n</ul>', '1712223078.mp4', NULL),
(114, 'Sit Ups Ball', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Elbow', '10', '3', '30 sec', 4, '', 6, 'exercise_1712216150.png', 'https://fitme.cvinfotechserver.com/images/1712216150.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712216150.png', '<ul>\r\n<li>Lean back slightly, engaging your core muscles.</li>\r\n<li>Lift your feet off the ground, creating a V-shape with your upper body and legs.</li>\r\n<li>Twist your torso to one side, bringing the kettlebell towards the ground beside you.</li>\r\n<li>Return to the center and then twist to the opposite side.</li>\r\n<li>Continue this twisting motion while keeping your core engaged.</li>\r\n</ul>', '<ul>\r\n<li>Sit on the exercise ball with feet flat on the floor.</li>\r\n<li>Slowly walk your feet forward and roll down until your lower back is resting on the ball.</li>\r\n<li>Position your feet hip-width apart and ensure they are firmly planted.</li>\r\n<li>Cross your arms over your chest or place your hands behind your head for support.</li>\r\n<li>Engage your core muscles by pulling your belly button towards your spine.</li>\r\n<li>Exhale and lift your upper body towards your thighs, curling your spine.</li>\r\n<li>Keep your neck relaxed and avoid pulling on your head with your hands.</li>\r\n<li>Pause briefly at the top of the movement, squeezing your abdominal muscles.</li>\r\n<li>Inhale and slowly lower your upper body back to the starting position.</li>\r\n<li>Maintain a controlled motion throughout the exercise, avoiding any bouncing.</li>\r\n<li>Repeat for the desired number of repetitions, ensuring proper form throughout.</li>\r\n</ul>', '1712216150.mp4', NULL),
(115, 'Sit Ups', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 sec', 4, '', 6, 'exercise_1712215857.png', 'https://fitme.cvinfotechserver.com/images/1712215857.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712215857.png', '<ul>\r\n<li>Keep your core engaged throughout the exercise.</li>\r\n<li>Control the movement to avoid using momentum.</li>\r\n<li>Start with a lighter weight and increase as needed to ensure proper form.</li>\r\n<li>Adjust your foot position and the angle of your torso to target different areas of the obliques.</li>\r\n</ul>', '<ul>\r\n<li>Lie flat on your back on a mat with your knees bent and your feet flat on the floor.</li>\r\n<li>Place your fingertips behind your ears or cross your arms over your chest.</li>\r\n<li>Engage your core by pulling your belly button towards your spine.</li>\r\n<li>Exhale as you lift your upper body towards your knees, rolling your spine up one vertebra at a time.</li>\r\n<li>Keep your feet, lower back, and tailbone pressed to the floor.</li>\r\n<li>Inhale as you lower your upper body back down to the starting position with control.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Avoid pulling on your neck with your hands; focus on using your abdominal muscles.</li>\r\n<li>Maintain a steady and controlled pace throughout the exercise.</li>\r\n<li>Ensure your lower back does not arch excessively during the movement.</li>\r\n</ul>', '1712215857.mp4', NULL),
(116, 'Seated Forward Bend', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712215736.png', 'https://fitme.cvinfotechserver.com/images/1712215736.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712215736.png', '', '<ul>\r\n<li>Sit on the floor with your legs extended wide apart.</li>\r\n<li>Place your hands behind your head.</li>\r\n<li>Keep your back straight and engage your core.</li>\r\n<li>Slowly bend forward from your hips, reaching towards the floor.</li>\r\n<li>Hold the stretch for a few seconds.</li>\r\n<li>Return to the starting position and repeat as desired.</li>\r\n</ul>', '1712215736.mp4', NULL),
(117, 'Iron Cross', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712215601.png', 'https://fitme.cvinfotechserver.com/images/1712215601.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712215601.png', '', '<ul>\r\n<li>Stand with feet shoulder-width apart.</li>\r\n<li>Extend your arms straight out to the sides, parallel to the ground.</li>\r\n<li>Keep your palms facing forward.</li>\r\n<li>Slowly lift your right leg straight out to the side, keeping it in line with your body.</li>\r\n<li>Simultaneously, lower your left arm down towards your side.</li>\r\n<li>Hold this position for a few seconds.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Repeat the movement with the left leg and right arm.</li>\r\n<li>Perform the exercise in a controlled manner to maintain balance.</li>\r\n<li>Breathe steadily throughout the exercise.</li>\r\n<li>Complete 10-15 repetitions on each side.</li>\r\n</ul>', '1712215601.mp4', NULL),
(118, 'Seated Core Twist', 'Male', 'Weight Loss', 'Anywhere', 21, 50, '5', 'Back', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712215469.png', 'https://fitme.cvinfotechserver.com/images/1712215469.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712215469.png', '', '<ul>\r\n<li>Sit on the floor with your legs extended straight out in front of you.</li>\r\n<li>Bend your right knee and place your right foot flat on the floor outside your left thigh.</li>\r\n<li>Place your left elbow on the outside of your right knee.</li>\r\n<li>Gently twist your torso to the right, placing your right hand on the floor behind you for support.</li>\r\n<li>Hold the twist for 15-30 seconds, breathing deeply.</li>\r\n<li>Slowly return to the starting position.</li>\r\n<li>Repeat the stretch on the other side by bending your left knee and placing your left foot outside your right thigh.</li>\r\n<li>Place your right elbow on the outside of your left knee.</li>\r\n<li>Twist your torso to the left, using your left hand on the floor behind you for support.</li>\r\n<li>Hold the twist for 15-30 seconds, breathing deeply.</li>\r\n<li>Slowly return to the starting position.</li>\r\n</ul>', '1712215469.mp4', NULL),
(119, 'Side Bend', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Knee', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712215124.png', 'https://fitme.cvinfotechserver.com/images/1712215124.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712215124.png', '', '<ul>\r\n<li>Stand up straight with your feet shoulder-width apart.</li>\r\n<li>Extend your arms out to the sides at shoulder height.</li>\r\n<li>Slowly twist your upper body to the right, keeping your hips facing forward.</li>\r\n<li>Hold the twist for a few seconds, feeling the stretch in your sides and back.</li>\r\n<li>Return to the center position.</li>\r\n<li>Twist your upper body to the left, again keeping your hips facing forward.</li>\r\n<li>Hold the twist for a few seconds, feeling the stretch.</li>\r\n<li>Return to the center position.</li>\r\n<li>Repeat the twist to each side 5-10 times.</li>\r\n<li>Breathe deeply and steadily throughout the exercise.</li>\r\n<li>Keep your movements slow and controlled to avoid any strain.</li>\r\n<li>Engage your core muscles to support your lower back.</li>\r\n</ul>', '1712215124.mp4', NULL),
(120, 'Twisting Crunch', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 sec', 4, '', 6, 'exercise_1712214781.png', 'https://fitme.cvinfotechserver.com/images/1712214781.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712214781.png', '', '<ul>\r\n<li>Sit on the floor with your knees bent and feet flat on the ground.</li>\r\n<li>Lean back slightly while keeping your back straight, engaging your core muscles.</li>\r\n<li>Clasp your hands together or hold a light weight or medicine ball in front of your chest.</li>\r\n<li>Twist your torso to the right, bringing your hands or weight towards the right side of your body.</li>\r\n<li>Return to the center.</li>\r\n<li>Twist your torso to the left, bringing your hands or weight towards the left side of your body.</li>\r\n<li>Continue alternating twists from side to side in a controlled manner.</li>\r\n<li>Focus on engaging your obliques and maintaining a steady breathing pattern.</li>\r\n<li>Complete the desired number of repetitions or for a set duration.</li>\r\n</ul>', '1712214781.mp4', NULL),
(122, 'V Ups', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 sec', 4, '', 6, 'exercise_1712214344.png', 'https://fitme.cvinfotechserver.com/images/1712214344.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712214344.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and hold a medicine ball or weight in front of your chest.</li>\r\n<li>Engage your core and bend your knees slightly.</li>\r\n<li>Twist your torso to the left, bringing the weight to the outside of your left hip.</li>\r\n<li>Return to the starting position, then twist your torso to the right, bringing the weight to the outside of your right hip.</li>\r\n<li>Continue alternating sides in a controlled, fluid motion.</li>\r\n<li>Keep your back straight and your movements smooth throughout the exercise.</li>\r\n<li>Breathe out as you twist and breathe in as you return to the center.</li>\r\n<li>Perform the exercise for a set number of repetitions or a specified time.</li>\r\n</ul>', '1712214344.mp4', NULL),
(123, 'Weighted Leg Extension', 'Male', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 sec', 4, '', 6, 'exercise_1712213917.png', 'https://fitme.cvinfotechserver.com/images/1712213917.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712213917.png', '', '<ul>\r\n<li>Sit on a leg extension machine with your back firmly against the pad.</li>\r\n<li>Adjust the machine so that your legs are positioned under the padded bar, just above your ankles.</li>\r\n<li>Grip the handles on the sides of the machine for stability.</li>\r\n<li>Keep your feet hip-width apart and toes pointing slightly outwards.</li>\r\n<li>Select an appropriate weight that allows for controlled movement.</li>\r\n<li>Inhale and slowly extend your legs, straightening them completely.</li>\r\n<li>At the top of the movement, twist your lower body slightly to one side, engaging your core muscles.</li>\r\n<li>Exhale as you twist, maintaining control and avoiding any jerky movements.</li>\r\n<li>Inhale and return to the center position with legs still extended.</li>\r\n<li>Slowly lower your legs back to the starting position, exhaling as you do so.</li>\r\n<li>Repeat the twist to the opposite side on the next repetition.</li>\r\n</ul>', '1712213917.mp4', NULL),
(124, 'Sit Ups Ball', 'Female', 'Build Muscle', 'Anywhere', 21, 60, '5', 'Elbow', '11', '3', '30 sec', 6, '', 6, 'exercise_1712213412.png', 'https://fitme.cvinfotechserver.com/images/1712213412.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712213412.png', '', '<ul>\r\n<li>Sit on the exercise ball with feet flat on the floor.</li>\r\n<li>Slowly walk your feet forward and roll down until your lower back is resting on the ball.</li>\r\n<li>Position your feet hip-width apart and ensure they are firmly planted.</li>\r\n<li>Cross your arms over your chest or place your hands behind your head for support.</li>\r\n<li>Engage your core muscles by pulling your belly button towards your spine.</li>\r\n<li>Exhale and lift your upper body towards your thighs, curling your spine.</li>\r\n<li>Keep your neck relaxed and avoid pulling on your head with your hands.</li>\r\n<li>Pause briefly at the top of the movement, squeezing your abdominal muscles.</li>\r\n<li>Inhale and slowly lower your upper body back to the starting position.</li>\r\n<li>Maintain a controlled motion throughout the exercise, avoiding any bouncing.</li>\r\n<li>Repeat for the desired number of repetitions, ensuring proper form throughout.</li>\r\n</ul>', '1712213412.mp4', NULL),
(125, 'Seated Straddle', 'Female', 'Strength', 'Anywhere', 21, 60, '5', 'Knee', '11', '3', '30 Sec', 4, '', 6, 'exercise_1712213025.png', 'https://fitme.cvinfotechserver.com/images/1712213025.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712213025.png', '', '<ul>\r\n<li>Sit on the edge of your chair with your feet flat on the floor, hip-width apart.</li>\r\n<li>Keep your back straight and shoulders relaxed.</li>\r\n<li>Place your hands on your knees or thighs.</li>\r\n<li>Inhale deeply and slowly.</li>\r\n<li>On the exhale, gently tilt your head to the right, bringing your ear towards your shoulder.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling the stretch along the left side of your neck.</li>\r\n<li>Slowly return to the starting position.</li>\r\n<li>Repeat on the left side.</li>\r\n<li>Inhale deeply again.</li>\r\n<li>On the exhale, slowly turn your head to the right, looking over your shoulder.</li>\r\n<li>Hold for 15-30 seconds.</li>\r\n<li>Return to the starting position and repeat on the left side.</li>\r\n<li>Inhale deeply, raising your arms above your head.</li>\r\n<li>Exhale and slowly bend at the waist, reaching your hands towards your toes.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling the stretch in your lower back and hamstrings.</li>\r\n<li>Slowly return to the starting position.</li>\r\n<li>Inhale deeply, lifting your right arm over your head.</li>\r\n<li>Exhale and gently lean to the left, stretching your right side.</li>\r\n<li>Hold for 15-30 seconds.</li>\r\n<li>Return to the starting position and repeat on the other side.</li>\r\n<li>Sit up straight and place your right ankle on your left knee.</li>\r\n<li>Gently press down on your right knee with your right hand while keeping your back straight.</li>\r\n<li>Hold for 15-30 seconds, feeling the stretch in your hip.</li>\r\n<li>Return to the starting position and repeat with the other leg.</li>\r\n<li>Sit with your back straight and hands resting on your thighs.</li>\r\n<li>Inhale deeply, pulling your shoulders up towards your ears.</li>\r\n<li>Exhale and roll your shoulders back and down.</li>\r\n<li>Repeat the shoulder rolls 5-10 times.</li>\r\n</ul>', '1712213025.mp4', NULL),
(126, 'Weighted Leg Extension', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 sec', 4, '', 6, 'exercise_1712212023.png', 'https://fitme.cvinfotechserver.com/images/1712212023.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712212023.png', '', '<ul>\r\n<li>Sit on a leg extension machine with your back firmly against the pad.</li>\r\n<li>Adjust the machine so that your legs are positioned under the padded bar, just above your ankles.</li>\r\n<li>Grip the handles on the sides of the machine for stability.</li>\r\n<li>Keep your feet hip-width apart and toes pointing slightly outwards.</li>\r\n<li>Select an appropriate weight that allows for controlled movement.</li>\r\n<li>Inhale and slowly extend your legs, straightening them completely.</li>\r\n<li>At the top of the movement, twist your lower body slightly to one side, engaging your core muscles.</li>\r\n<li>Exhale as you twist, maintaining control and avoiding any jerky movements.</li>\r\n<li>Inhale and return to the center position with legs still extended.</li>\r\n<li>Slowly lower your legs back to the starting position, exhaling as you do so.</li>\r\n<li>Repeat the twist to the opposite side on the next repetition.</li>\r\n</ul>', '1712212023.mp4', NULL),
(127, 'Iron Cross', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Saturday', 6, 'exercise_1712170930.png', 'https://fitme.cvinfotechserver.com/images/1712170930.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712170930.png', '', '<ul>\r\n<li>Stand with feet shoulder-width apart, knees slightly bent.</li>\r\n<li>Hold a lightweight iron rod with both hands, palms facing down.</li>\r\n<li>Raise the rod above your head, keeping arms straight.</li>\r\n<li>Slowly lower the rod behind your head, bending elbows to a 90-degree angle.</li>\r\n<li>Stretch your arms back up to the starting position.</li>\r\n<li>Perform 10-15 repetitions.</li>\r\n<li>Ensure movements are controlled and steady.</li>\r\n<li>Maintain a straight back and engage your core throughout the exercise.</li>\r\n<li>Avoid locking your elbows or overextending your shoulders.</li>\r\n<li>Breathe in while lowering the rod and exhale while raising it.</li>\r\n</ul>', '1712170930.mp4', NULL),
(128, 'Leg Hip Raise', 'Female', 'Weight Loss', 'Anywhere', 21, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 6, 'exercise_1712170417.png', 'https://fitme.cvinfotechserver.com/images/1712211713.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712170417.png', '', '<ul>\r\n<li>Lie on your back with your legs extended and your arms at your sides, palms facing down.</li>\r\n<li>Keep your legs straight and lift them up towards the ceiling until your hips come off the floor.</li>\r\n<li>Slowly lower your legs back down until they are just above the floor, but do not let them touch the ground.</li>\r\n<li>Engage your core throughout the movement to keep your lower back pressed against the floor.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Breathe out as you lift your legs up and inhale as you lower them down.</li>\r\n<li>Keep your movements controlled and avoid using momentum.</li>\r\n<li>If you feel any discomfort in your lower back, reduce the range of motion or bend your knees slightly.</li>\r\n</ul>', '1712211713.mp4', NULL),
(135, 'V-Ups', 'Female', 'Weight Loss', 'Anywhere', 21, 50, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 6, 'exercise_1712145694.png', 'https://fitme.cvinfotechserver.com/images/1712145694.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712145694.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and hold a medicine ball or weight in front of your chest.</li>\r\n<li>Engage your core and bend your knees slightly.</li>\r\n<li>Twist your torso to the left, bringing the weight to the outside of your left hip.</li>\r\n<li>Return to the starting position, then twist your torso to the right, bringing the weight to the outside of your right hip.</li>\r\n<li>Continue alternating sides in a controlled, fluid motion.</li>\r\n<li>Keep your back straight and your movements smooth throughout the exercise.</li>\r\n<li>Breathe out as you twist and breathe in as you return to the center.</li>\r\n<li>Perform the exercise for a set number of repetitions or a specified time.</li>\r\n</ul>', '1712145694.mp4', NULL),
(136, 'Sit Ups', 'Female', 'Weight Loss', 'Anywhere', 21, 50, '5', 'Knee', '11', '3', '30 sec', 4, 'Tuesday', 6, 'exercise_1712145298.png', 'https://fitme.cvinfotechserver.com/images/1712145529.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712145298.png', '', '<ul>\r\n<li>Lie on your back on a mat with your knees bent and feet flat on the floor.</li>\r\n<li>Place your hands behind your head, elbows out to the sides.</li>\r\n<li>Engage your core muscles by pulling your belly button towards your spine.</li>\r\n<li>Slowly lift your upper body towards your knees, exhaling as you rise.</li>\r\n<li>Keep your feet and lower back pressed into the mat.</li>\r\n<li>Pause briefly at the top of the movement.</li>\r\n<li>Inhale and slowly lower your upper body back to the starting position.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Avoid pulling on your neck or using momentum to lift your body.</li>\r\n<li>Focus on using your abdominal muscles to control the movement.</li>\r\n</ul>', '1712145529.mp4', NULL),
(137, 'Side Plank', 'Female', 'Weight Loss', 'Anywhere', 21, 50, '5', 'Elbow', '11', '3', '30 sec', 2, 'Monday', 6, 'exercise_1712147634.png', 'https://fitme.cvinfotechserver.com/images/1712147634.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712147634.png', '', '<ul>\r\n<li>Lie on your side with your legs extended and stacked on top of each other.</li>\r\n<li>Place your elbow directly under your shoulder for support.</li>\r\n<li>Engage your core muscles to lift your hips off the ground, creating a straight line from head to feet.</li>\r\n<li>Hold the position, keeping your body straight and your abs tight.</li>\r\n<li>Maintain even breathing throughout the exercise.</li>\r\n<li>Lower your hips back down to the ground slowly and with control.</li>\r\n<li>Repeat on the other side for a balanced workout.</li>\r\n</ul>', '1712147634.mp4', NULL),
(138, 'Straight Leg Raise', 'Female', 'Strength', 'Anywhere', 21, 50, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712147473.png', 'https://fitme.cvinfotechserver.com/images/1712147473.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712147473.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Hold a cable with both hands at chest level, arms extended.</li>\r\n<li>Engage your core muscles and maintain a straight posture.</li>\r\n<li>Rotate your torso to one side, keeping your arms extended and following the cable\'s direction.</li>\r\n<li>Return to the starting position by rotating back to the center.</li>\r\n<li>Rotate to the opposite side, maintaining control and engaging your oblique muscles.</li>\r\n<li>Repeat the exercise for the desired number of repetitions, maintaining steady and controlled movements.</li>\r\n<li>Ensure you breathe out while twisting and inhale while returning to the center.</li>\r\n<li>Avoid using your arms to pull the cable; focus on rotating with your core.</li>\r\n<li>Keep your hips stable and facing forward throughout the movement.</li>\r\n</ul>', '1712147473.mp4', NULL),
(153, 'Leg Raise', 'Female', 'Weight Loss', 'Anywhere', 21, 50, '5', 'Elbow', '11', '3', '30 sec', 4, 'Thursday', 6, 'exercise_1712145095.png', 'https://fitme.cvinfotechserver.com/images/1712146482.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712145095.png', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Lie flat on your back on a mat with your legs extended and arms by your sides.</li>\r\n<li>Keep your legs straight and together.</li>\r\n<li>Slowly raise your legs towards the ceiling while keeping them straight.</li>\r\n<li>Lift until your legs form a 90-degree angle with your torso.</li>\r\n<li>Hold the position for a few seconds, engaging your core muscles.</li>\r\n<li>Slowly lower your legs back down to the starting position without letting them touch the floor.</li>\r\n<li>Repeat the exercise for the desired number of repetitions.</li>\r\n<li>Ensure you keep your lower back pressed against the mat throughout the movement to avoid strain.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712146482.mp4', NULL),
(156, 'Static Full Body Flex', 'Female', 'Weight Loss', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Wednesday', 8, 'exercise_1712299248.jpg', 'https://fitme.cvinfotechserver.com/images/1712299248.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712299248.jpg', '', '<ul>\r\n<li>Stand tall with your feet shoulder-width apart.</li>\r\n<li>Slowly bend forward at the hips, reaching towards your toes. Hold for 15-30 seconds, feeling the stretch in your hamstrings.</li>\r\n<li>Stand back up and clasp your hands behind your back, gently pulling your shoulders back and down. Hold for 15-30 seconds to stretch your chest and shoulders.</li>\r\n<li>Raise your right arm overhead and bend your elbow to touch your back. Use your left hand to gently push your right elbow down. Hold for 15-30 seconds to stretch your triceps. Repeat on the other side.</li>\r\n<li>Cross your right arm across your chest and use your left hand to gently press your right arm towards your chest. Hold for 15-30 seconds to stretch your shoulder. Repeat on the other side.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712299248.mp4', NULL),
(157, 'Lift Legs', 'Female', 'Weight Loss', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 8, 'exercise_1712299447.jpg', 'https://fitme.cvinfotechserver.com/images/1712299447.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712299447.jpg', '', '<ul>\r\n<li>Stand straight with feet hip-width apart.</li>\r\n<li>Engage your core muscles.</li>\r\n<li>Slowly lift your right leg straight in front of you to hip height.</li>\r\n<li>Keep your leg straight and avoid locking your knee.</li>\r\n<li>Hold for a moment, maintaining balance.</li>\r\n<li>Lower your leg back to the starting position.</li>\r\n<li>Repeat the movement with your left leg.</li>\r\n<li>Continue alternating legs.</li>\r\n<li>Perform the exercise for the desired number of repetitions.</li>\r\n</ul>', '1712299447.mp4', NULL),
(158, 'Burpee', 'Male', 'Weight Loss', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 3, 'exercise_1712299861.jpg', 'https://fitme.cvinfotechserver.com/images/1712299861.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712299861.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Lower into a squat position and place your hands on the ground.</li>\r\n<li>Kick your feet back into a plank position, keeping your body straight.</li>\r\n<li>Perform a push-up, lowering your chest to the ground and pushing back up.</li>\r\n<li>Jump your feet back to the squat position.</li>\r\n<li>Explosively jump into the air, reaching your arms overhead.</li>\r\n<li>Land softly and immediately lower back into the squat position to begin the next rep.</li>\r\n</ul>', '1712299861.mp4', NULL),
(159, 'Leg Raise Crunch', 'Male', 'Weight Loss', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712299967.jpg', 'https://fitme.cvinfotechserver.com/images/1712299967.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712299967.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Lie on your back with one knee bent and the other leg extended flat.</li>\r\n<li>Lift the flat leg upward.</li>\r\n<li>As you lift the leg, raise both hands to reach and touch it.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Repeat for the desired number of reps, then switch legs.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712299967.mp4', NULL),
(160, 'Front Toe', 'Male', 'Weight Loss', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Saturday', 3, 'exercise_1712300126.jpg', 'https://fitme.cvinfotechserver.com/images/1712300126.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712300126.jpg', '', '<ul>\r\n<li>Stand with your feet hip-width apart.</li>\r\n<li>Lift one foot off the ground and place the toes on the edge of a step or sturdy platform.</li>\r\n<li>Keep the heel of the raised foot off the ground.</li>\r\n<li>Slowly press down through your toes, engaging the muscles in the front of your foot.</li>\r\n<li>Hold the pressure for a few seconds, then release.</li>\r\n<li>Repeat this movement 10-15 times on each foot.</li>\r\n<li>Ensure your movements are controlled and steady.</li>\r\n<li>Switch feet and repeat the exercise on the other side.</li>\r\n<li>Perform 2-3 sets for each foot.</li>\r\n<li>Maintain a balanced posture and avoid leaning forward.</li>\r\n<li>Breathe naturally throughout the exercise.</li>\r\n</ul>', '1712300126.mp4', NULL),
(161, 'Bridge', 'Male', 'Weight Loss', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 1, 'exercise_1712300321.jpg', 'https://fitme.cvinfotechserver.com/images/1712300321.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712300321.jpg', '', '<ul>\r\n<li>Stand tall with your feet hip-width apart and knees bent.</li>\r\n<li>Lie down on your back with your hands by your sides.</li>\r\n<li>Place your feet flat on the floor, ensuring they are directly under your knees.</li>\r\n<li>Engage your core muscles to stabilize your spine.</li>\r\n<li>Press your heels into the floor and lift your hips toward the ceiling.</li>\r\n<li>Keep your shoulders, hips, and knees in a straight line.</li>\r\n<li>Hold the top position for a few seconds while squeezing your glutes.</li>\r\n<li>Slowly lower your hips back down to the starting position.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Focus on maintaining proper form throughout the exercise.</li>\r\n</ul>', '1712300321.mp4', NULL),
(162, 'Single Leg Stretch', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712300507.jpg', 'https://fitme.cvinfotechserver.com/images/1712300507.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712300507.jpg', '', '<ul>\r\n<li>Lie on your back with knees bent and shins parallel to the floor.</li>\r\n<li>Lift your head, neck, and shoulders off the mat.</li>\r\n<li>Extend your right leg straight out while pulling your left knee towards your chest.</li>\r\n<li>Hold your left knee with both hands.</li>\r\n<li>Switch legs quickly, pulling the right knee in while extending the left leg.</li>\r\n<li>Continue alternating legs in a controlled manner.</li>\r\n<li>Keep your core engaged throughout the exercise.</li>\r\n</ul>', '1712300507.mp4', NULL),
(163, 'Straight Leg Stretch', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712300808.jpg', 'https://fitme.cvinfotechserver.com/images/1712300808.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712300808.jpg', '', '<ul>\r\n<li>Stand up straight with your feet shoulder-width apart.</li>\r\n<li>Extend your arms straight out to the sides, parallel to the ground.</li>\r\n<li>Slowly bend to your left side, reaching your left hand towards your left knee.</li>\r\n<li>Hold the position for a few seconds, feeling the stretch along your right side.</li>\r\n<li>Return to the starting position with arms extended.</li>\r\n<li>Repeat the stretch on your right side, reaching your right hand towards your right knee.</li>\r\n<li>Continue alternating sides for a set number of repetitions or for a specific duration.</li>\r\n<li>Ensure to keep your back straight and avoid leaning forward or backward.</li>\r\n<li>Breathe deeply and evenly throughout the exercise.</li>\r\n<li>Relax your arms and shake them out after completing the set.</li>\r\n</ul>', '1712300808.mp4', NULL),
(164, 'Polyside', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 1, 'exercise_1712301105.jpg', 'https://fitme.cvinfotechserver.com/images/1712301105.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712301105.jpg', '', '<ul>\r\n<li>Begin by standing with your feet shoulder-width apart and your arms at your sides.</li>\r\n<li>Slowly lower yourself into a squat position, keeping your back straight and your knees behind your toes.</li>\r\n<li>Place your hands on the floor in front of you and jump your feet back into a plank position.</li>\r\n<li>Engage your core and hold the plank for a moment, ensuring your body forms a straight line from head to heels.</li>\r\n<li>Jump your feet back towards your hands to return to the squat position.</li>\r\n<li>From the squat, jump laterally to the right, landing softly and immediately lowering back into a squat.</li>\r\n<li>Repeat the movement, jumping laterally to the left this time.</li>\r\n<li>Continue alternating sides, focusing on maintaining a controlled and steady pace.</li>\r\n<li>Ensure to breathe evenly throughout the exercise, inhaling as you lower into the squat and exhaling as you jump.</li>\r\n<li>Perform the exercise for the desired number of repetitions or time, aiming to maintain good form throughout.</li>\r\n</ul>', '1712301105.mp4', NULL),
(165, 'Bench Pushups', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 6, 'exercise_1712302246.jpg', 'https://fitme.cvinfotechserver.com/images/1712302246.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712302246.jpg', '', '<ul>\r\n<li>Begin by positioning yourself in front of a bench.</li>\r\n<li>Place your hands shoulder-width apart on the edge of the bench.</li>\r\n<li>Extend your legs behind you, balancing on your toes, with your body forming a straight line from head to heels.</li>\r\n<li>Keep your core engaged and your back straight.</li>\r\n<li>Lower your chest toward the bench by bending your elbows, keeping them close to your body.</li>\r\n<li>Inhale as you lower yourself, aiming to bring your chest as close to the bench as possible.</li>\r\n<li>Pause briefly when your chest is just above the bench.</li>\r\n<li>Push through your palms to straighten your arms and return to the starting position.</li>\r\n<li>Exhale as you push up, fully extending your arms.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Ensure your body remains in a straight line throughout the exercise.</li>\r\n</ul>', '1712302246.mp4', NULL),
(167, 'Overhead Reach', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 8, 'exercise_1712302385.jpg', 'https://fitme.cvinfotechserver.com/images/1712306081.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712302385.jpg', '', '<ul>\r\n<li>Stand tall with your feet shoulder-width apart.</li>\r\n<li>Extend your arms straight up towards the ceiling.</li>\r\n<li>Keep your back straight and engage your core muscles.</li>\r\n<li>Slowly bend at the waist, reaching your arms as high as possible.</li>\r\n<li>Hold the stretch for 15-30 seconds, breathing deeply.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Repeat the stretch 2-3 times for optimal results.</li>\r\n</ul>', '1712306081.mp4', NULL),
(168, 'Back Extension', 'Female', 'Belly fat', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Saturday', 8, 'exercise_1712306203.jpg', 'https://fitme.cvinfotechserver.com/images/1712306203.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712306203.jpg', '', '<ul>\r\n<li>Stand up straight with your feet shoulder-width apart.</li>\r\n<li>Place your hands on your lower back with your fingers pointing downward.</li>\r\n<li>Gently arch your back, pushing your hips forward.</li>\r\n<li>Lift your chest upward while keeping your head aligned with your spine.</li>\r\n<li>Hold the stretch for 10-15 seconds, breathing deeply and steadily.</li>\r\n<li>Slowly return to the starting position.</li>\r\n<li>Repeat the stretch 3-5 times for optimal results.</li>\r\n</ul>', '1712306203.mp4', NULL),
(169, 'Arm-Swing Flex', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Friday', 8, 'exercise_1712306375.jpg', 'https://fitme.cvinfotechserver.com/images/1712306375.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712306375.jpg', '', '<ul>\r\n<li>Stand facing a wall with your feet hip-width apart.</li>\r\n<li>Place your palms flat on the wall at shoulder height and shoulder-width apart.</li>\r\n<li>Lean forward until you feel a stretch in your chest and shoulders.</li>\r\n<li>Hold the stretch for 15-30 seconds while breathing deeply.</li>\r\n<li>Repeat the stretch for 2-3 times.</li>\r\n</ul>', '1712306375.mp4', NULL),
(170, 'Kneeling', 'Female', 'Belly fat', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 8, 'exercise_1712306488.jpg', 'https://fitme.cvinfotechserver.com/images/1712306488.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712306488.jpg', '', '<ul>\r\n<li>Start in a kneeling position with your knees hip-width apart.</li>\r\n<li>Keep your back straight and shoulders relaxed.</li>\r\n<li>Engage your core muscles to maintain stability.</li>\r\n<li>Place your hands on your hips or extend them forward for balance.</li>\r\n<li>Slowly lower your body towards the floor, keeping your back straight.</li>\r\n<li>Stop when your glutes are just above your heels or as low as comfortable.</li>\r\n<li>Hold the position for a moment, ensuring your core is engaged.</li>\r\n<li>Return to the starting position by straightening your knees.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Breathe evenly throughout the exercise, inhaling on the way down and exhaling on the way up.</li>\r\n</ul>', '1712306488.mp4', NULL),
(171, 'Standing', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 8, 'exercise_1712306596.jpg', 'https://fitme.cvinfotechserver.com/images/1712306596.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712306596.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Keep your back straight and shoulders relaxed.</li>\r\n<li>Engage your core muscles.</li>\r\n<li>Bend your knees slightly.</li>\r\n<li>Distribute your weight evenly on both feet.</li>\r\n<li>Keep your arms relaxed at your sides.</li>\r\n<li>Maintain a neutral neck position.</li>\r\n<li>Keep your gaze forward.</li>\r\n<li>Breathe deeply and steadily.</li>\r\n<li>Hold the position for 30 seconds.</li>\r\n<li>Repeat the exercise 3 times, with short breaks in between.</li>\r\n</ul>', '1712306596.mp4', NULL),
(172, 'Wide Grip', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 6, 'exercise_1712306774.jpg', 'https://fitme.cvinfotechserver.com/images/1712306774.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712306774.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and your core engaged.</li>\r\n<li>Hold the barbell with an overhand grip, hands positioned wider than shoulder-width.</li>\r\n<li>Keep your back straight and chest up throughout the movement.</li>\r\n<li>Bend your knees slightly and hinge at the hips to lower the barbell towards the floor.</li>\r\n<li>Keep the barbell close to your body as you lower it, maintaining a neutral spine.</li>\r\n<li>Squeeze your glutes and hamstrings to lift the barbell back up to the starting position.</li>\r\n<li>Maintain control of the barbell and avoid using momentum to lift.</li>\r\n<li>Breathe in as you lower the barbell and exhale as you lift it back up.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Ensure your form remains consistent and avoid rounding your back</li>\r\n</ul>', '1712306774.mp4', NULL),
(173, 'Bench Pushups', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 1, 'exercise_1712306938.jpg', 'https://fitme.cvinfotechserver.com/images/1712306938.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712306938.jpg', '', '<ul>\r\n<li>Place a bench on a stable surface.</li>\r\n<li>Stand facing the bench and place your hands on the edge, shoulder-width apart.</li>\r\n<li>Walk your feet back until your body forms a straight line from head to heels</li>\r\n<li>Keep your core engaged and your back straight.</li>\r\n<li>Lower your chest towards the bench by bending your elbows.</li>\r\n<li>Keep your elbows close to your body as you lower down.</li>\r\n<li>Lower until your chest is just above the bench.</li>\r\n<li>Push through your hands to straighten your arms and return to the starting position.</li>\r\n<li>Maintain a steady pace and breathe naturally throughout the movement.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n</ul>', '1712306938.mp4', NULL);
INSERT INTO `exercises` (`exercise_id`, `exercise_title`, `exercise_gender`, `exercise_goal`, `exercise_workoutarea`, `exercise_minage`, `exercise_maxage`, `exercise_calories`, `exercise_injury`, `exercise_reps`, `exercise_sets`, `exercise_rest`, `exercise_equipment`, `week_day`, `exercise_level`, `exercise_image`, `exercise_video`, `exercise_image_link`, `exercise_tips`, `exercise_instructions`, `video`, `fit_coins`) VALUES
(174, 'Push Ups', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712307096.jpg', 'https://fitme.cvinfotechserver.com/images/1712307096.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712307096.jpg', '', '<ul>\r\n<li>Start in a plank position with your hands placed slightly wider than shoulder-width apart and your body in a straight line from head to heels.</li>\r\n<li>Keep your core engaged and your body straight throughout the exercise.</li>\r\n<li>Lower your body towards the floor by bending your elbows, keeping them close to your body.</li>\r\n<li>Inhale as you lower yourself, and aim to get your chest as close to the floor as possible without touching it.</li>\r\n<li>\r\n<div>Pause briefly at the bottom of the movement.</div>\r\n</li>\r\n<li>Exhale as you push yourself back up to the starting position, straightening your arms.</li>\r\n<li>Ensure your body remains in a straight line and your core is tight during the entire movement.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n</ul>', '1712307096.mp4', NULL),
(175, 'Back Extension', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Saturday', 1, 'exercise_1712307233.jpg', 'https://fitme.cvinfotechserver.com/images/1712307233.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712307233.jpg', '', '<ul>\r\n<li>Stand up straight with your feet shoulder-width apart.</li>\r\n<li>Slowly raise both arms overhead and interlock your fingers.</li>\r\n<li>Gently arch your back, pushing your hips forward slightly</li>\r\n<li>Look up towards your hands, keeping your neck relaxed.</li>\r\n<li>Hold the stretch for 15-30 seconds, breathing deeply.</li>\r\n<li>Return to the starting position by slowly lowering your arms.</li>\r\n<li>Repeat the stretch 2-3 times for best results.</li>\r\n<li>Avoid overstretching or forcing the movement to prevent injury.</li>\r\n<li>Perform this stretch regularly to improve flexibility and relieve tension in your back</li>\r\n</ul>', '1712307233.mp4', NULL),
(176, 'Above Head', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 1, 'exercise_1712307671.jpg', 'https://fitme.cvinfotechserver.com/images/1712307671.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712307671.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart, knees slightly bent.</li>\r\n<li>Hold a dumbbell in each hand, arms fully extended above your head.</li>\r\n<li>Keep your core engaged and back straight throughout the exercise.</li>\r\n<li>Slowly lower the dumbbells down to your shoulders by bending your elbows.</li>\r\n<li>Ensure your elbows point out to the sides during the movement.</li>\r\n<li>Press the dumbbells back up to the starting position by extending your arms.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Breathe in while lowering the weights and exhale while pressing them up.</li>\r\n<li>Maintain a controlled and steady pace to avoid using momentum.</li>\r\n</ul>', '1712307671.mp4', NULL),
(177, 'Arm-Swing Flex', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Thursday', 1, 'exercise_1712307798.jpg', 'https://fitme.cvinfotechserver.com/images/1712307798.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712307798.jpg', '', '<ul>\r\n<li>Stand tall with your feet hip-width apart.</li>\r\n<li>Begin with a gentle march in place, lifting your knees high.</li>\r\n<li>Swing your arms naturally as you march to warm up your upper body.</li>\r\n<li>Transition to walking lunges, stepping forward with one foot and lowering your hips until both knees are bent at 90-degree angles.</li>\r\n<li>Return to a standing position and switch legs, continuing the lunges for 10-15 repetitions.</li>\r\n<li>Perform leg swings by holding onto a stable surface for balance and swinging one leg forward and backward in a controlled motion.</li>\r\n<li>Repeat the leg swings with the opposite leg for an equal number of repetitions.</li>\r\n<li>Move into arm circles by extending your arms out to the sides and making small, controlled circles.</li>\r\n<li>Gradually increase the size of the circles, then reverse the direction after 10-15 repetitions.</li>\r\n<li>Finish with torso twists by standing with your feet shoulder-width apart and rotating your upper body side to side, keeping your hips stationary.</li>\r\n<li>Continue the twists for 10-15 repetitions on each side, ensuring a gentle stretch in your torso and back.</li>\r\n</ul>', '1712307798.mp4', NULL),
(178, 'Kneeling', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712308353.jpg', 'https://fitme.cvinfotechserver.com/images/1712308353.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712308353.jpg', '', '<ul>\r\n<li>Begin by kneeling on the floor with your knees hip-width apart and your back straight.</li>\r\n<li>Position your hands on your hips or let them hang naturally by your sides.</li>\r\n<li>Engage your core muscles to maintain stability and keep your back straight.</li>\r\n<li>Slowly lean forward, hinging at the hips, while keeping your back flat.</li>\r\n<li>Hold the position for a few seconds, feeling a stretch in your thighs and hip flexors.</li>\r\n<li>Slowly return to the starting position.</li>\r\n<li>For additional resistance, you can hold a weight or use resistance bands.</li>\r\n<li>Repeat the exercise for the desired number of repetitions.</li>\r\n</ul>', '1712308353.mp4', NULL),
(179, 'Standing Full Body Stretch', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Tuesday', 1, 'exercise_1712309018.jpg', 'https://fitme.cvinfotechserver.com/images/1712309018.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712309018.jpg', '', '<ul>\r\n<li>Stand tall with your feet hip-width apart.</li>\r\n<li>Keep your back straight and your shoulders relaxed.</li>\r\n<li>Raise your arms overhead and interlace your fingers.</li>\r\n<li>Stretch your arms upward, reaching toward the ceiling.</li>\r\n<li>Hold for a few seconds, feeling the stretch in your shoulders and back.</li>\r\n<li>Slowly bend to the right side, keeping your arms straight.</li>\r\n<li>Hold the stretch for 10-15 seconds, feeling the stretch along your left side.</li>\r\n<li>Return to the center and repeat on the left side.</li>\r\n<li>Stand straight again and place your hands on your lower back.</li>\r\n<li>Gently arch your back, pushing your hips forward.</li>\r\n<li>Hold for a few seconds, feeling the stretch in your lower back and hips.</li>\r\n<li>Return to the standing position and place your right hand on your left shoulder.</li>\r\n<li>Use your left hand to gently push your right elbow across your chest.</li>\r\n<li>Hold for 10-15 seconds, feeling the stretch in your right shoulder.</li>\r\n<li>Repeat on the opposite side.</li>\r\n<li>Finish by shaking out your arms and legs to release any remaining tension.</li>\r\n</ul>', '1712309018.mp4', NULL),
(180, 'Wide Grip', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 1, 'exercise_1712309673.jpg', 'https://fitme.cvinfotechserver.com/images/1712309673.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712309673.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart and knees slightly bent.</li>\r\n<li>Grip the barbell with hands wider than shoulder-width apart, palms facing down.</li>\r\n<li>Keep your back straight and core engaged throughout the movement.</li>\r\n<li>Lift the barbell to shoulder height, keeping elbows slightly bent.</li>\r\n<li>Slowly lower the barbell back to the starting position.</li>\r\n<li>Breathe out while lifting and inhale while lowering the barbell.</li>\r\n<li>Perform the exercise with controlled movements to avoid injury.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n</ul>', '1712309673.mp4', NULL),
(181, 'Side Wrap', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712310551.jpg', 'https://fitme.cvinfotechserver.com/images/1712310551.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712310551.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Place your hands on your hips or extend them out to the sides for balance.</li>\r\n<li>Shift your weight onto your left foot and lift your right leg off the ground.</li>\r\n<li>Slowly extend your right leg to the side, keeping it straight.</li>\r\n<li>Engage your core and maintain an upright posture.</li>\r\n<li>Lower your right leg back to the starting position without touching the ground.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n<li>Switch to your right foot and repeat the exercise with your left leg.</li>\r\n</ul>', '1712310551.mp4', NULL),
(182, 'Forearm Flexor', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Saturday', 6, 'exercise_1712311568.jpg', 'https://fitme.cvinfotechserver.com/images/1712311568.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712311568.jpg', '', '<ul>\r\n<li>Sit or stand with your arms extended in front of you, palms facing down.</li>\r\n<li>Slowly bend your wrists upward as far as comfortable (wrist extension), hold for a few seconds.</li>\r\n<li>Then, slowly bend your wrists downward as far as comfortable (wrist flexion), hold for a few seconds.</li>\r\n<li>Repeat this movement for 10-15 repetitions.</li>\r\n</ul>', '1712311568.mp4', NULL),
(183, 'Deltoid Stretch', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Ankle', '11', '3', '30 Sec', 4, 'Friday', 2, 'exercise_1712312464.jpg', 'https://fitme.cvinfotechserver.com/images/1712312464.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712312464.jpg', '', '<ul>\r\n<li>Begin by standing tall with your feet hip-width apart. Keep your posture straight and shoulders relaxed.</li>\r\n<li>Lift your right arm straight across your body at shoulder height. Your palm should face downwards.</li>\r\n<li>With your left hand, gently press your right arm closer to your chest. You should feel a stretch along the outer part of your right shoulder (deltoid muscle).</li>\r\n<li>Hold the stretched position for about 15-30 seconds. Remember to breathe deeply and evenly as you hold the stretch.</li>\r\n<li>Release the stretch and switch to the other side. Lift your left arm across your body and repeat the same steps, using your right hand to press your left arm towards your chest.</li>\r\n</ul>', '1712312464.mp4', NULL),
(184, 'Side Wrist Pull', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712312533.jpg', 'https://fitme.cvinfotechserver.com/images/1712312533.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712312533.jpg', '', '<ul>        <li>Stand or sit comfortably with your back straight and shoulders relaxed.</li>         <li>Extend one arm straight out to the side at shoulder height with your palm facing down.</li>          <li>Use your opposite hand to grasp the wrist of the extended arm.</li>         <li>Ensure you have a firm but gentle grip.</li>           <li>Slowly pull the extended arm across your body towards the opposite side.</li>         <li>Keep your extended arm straight and do not twist your wrist.</li>         <li>You should feel a gentle stretch in your wrist, forearm, and shoulder.</li>     <ul>', '1712312533.mp4', NULL),
(185, 'Seated Shoulder Flexor', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Wednesday', 1, 'exercise_1712313227.jpg', 'https://fitme.cvinfotechserver.com/images/1712313227.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712313227.jpg', '', '<ul>\r\n<li>Sit comfortably on the ground and keep your back straight</li>\r\n<li>Extend your right arm straight out in front of you at shoulder height, keeping your palm facing down.</li>\r\n<li>Gently pull your right arm across your body using your left hand, applying light pressure until you feel a stretch in your shoulder.</li>\r\n<li>Hold this position for about 20 to 30 seconds, making sure to breathe deeply throughout the stretch.</li>\r\n<li>Release the stretch and repeat the same steps on the other side with your left arm.</li>\r\n</ul>', '1712313227.mp4', NULL),
(186, 'Deltoid Stretch', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Tuesday', 6, 'exercise_1712313396.jpg', 'https://fitme.cvinfotechserver.com/images/1712313396.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712313396.jpg', '', '<ul>\r\n<li>Stand upright with your feet shoulder-width apart.</li>\r\n<li>Relax your shoulders and keep your back straight.</li>\r\n<li>Extend one arm across your body at shoulder height.</li>\r\n<li>Use your opposite hand to gently hold the extended arm just above the elbow.</li>\r\n<li>Pull your extended arm across your chest towards your opposite shoulder.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling a gentle pull in your deltoid muscle.</li>\r\n<li>Ensure you do not rotate your torso; keep it facing forward.</li>\r\n<li>Release the stretch and return to the starting position.</li>\r\n<li>Repeat the stretch on the opposite arm.</li>\r\n<li>Perform the stretch 2-3 times on each side for optimal flexibility and relief.</li>\r\n</ul>', '1712313396.mp4', NULL),
(187, 'Seated Shoulder Flexor', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 4, 'Monday', 6, 'exercise_1712313542.jpg', 'https://fitme.cvinfotechserver.com/images/1712313542.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712313542.jpg', '', '<ul>\r\n<li>Extend your right arm straight out in front of you at shoulder height, keeping your palm facing down.</li>\r\n<li>Gently pull your right arm across your body using your left hand, applying light pressure until you feel a stretch in your shoulder.</li>\r\n<li>Hold this position for about 20 to 30 seconds, making sure to breathe deeply throughout the stretch.</li>\r\n<li>Release the stretch and repeat the same steps on the other side with your left arm.</li>\r\n</ul>', '1712313542.mp4', NULL),
(188, 'Kneeling Trice Extension', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Sunday', 2, 'exercise_1712314659.jpg', 'https://fitme.cvinfotechserver.com/images/1712314659.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712314659.jpg', '', '<ul>\r\n<li>Kneel on the floor with your knees hip-width apart and your back straight.</li>\r\n<li>Extend your arms overhead, keeping them close to your ears and palms facing inward.</li>\r\n<li>Slowly bend your elbows, lowering your forearms behind your head while keeping your upper arms stationary.</li>\r\n<li>Pause briefly when your forearms are parallel to the floor.</li>\r\n<li>Extend your arms back up to the starting position, straightening your elbows fully. Repeat for desired repetitions.</li>\r\n</ul>', '1712314659.mp4', NULL),
(189, 'Adductor', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Saturday', 1, 'exercise_1712315500.jpg', 'https://fitme.cvinfotechserver.com/images/1712315500.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712315500.jpg', '', '<ul>\r\n<li>Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward.</li>\r\n<li>Keep your hands on your hips or clasped in front of your chest for balance.</li>\r\n<li>Shift your weight onto your right foot while bending your right knee and keeping your left leg straight.</li>\r\n<li>Lower your hips down and back, like sitting into a squat, until your right thigh is parallel to the ground.</li>\r\n<li>Keep your left foot flat on the ground and maintain a straight posture.</li>\r\n<li>Push through your right heel to return to the starting position.</li>\r\n<li>Repeat the movement on the left side, shifting your weight onto your left foot and bending your left knee.</li>\r\n<li>Perform the exercise for a set number of repetitions on each side.</li>\r\n<li>Maintain controlled movements and engage your core throughout the exercise.</li>\r\n<li>Ensure your knees do not extend beyond your toes during the movement to avoid strain.</li>\r\n</ul>', '1712315500.mp4', NULL),
(190, 'Air Bike', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 1, 'exercise_1712315896.jpg', 'https://fitme.cvinfotechserver.com/images/1712315896.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712315896.jpg', '', '<ul>\r\n<li>Adjust the seat height so that your knees are slightly bent at the bottom of the pedal stroke.</li>\r\n<li>Sit upright on the air bike with your feet securely on the pedals.</li>\r\n<li>Grasp the handlebars with both hands, ensuring a firm grip.</li>\r\n<li>Start pedaling at a steady pace to warm up.</li>\r\n<li>Simultaneously push and pull the handlebars in sync with your pedaling.</li>\r\n<li>Maintain a straight back and keep your core engaged.</li>\r\n<li>Breathe steadily and rhythmically throughout the exercise.</li>\r\n<li>Increase the intensity by pedaling faster and applying more force to the handlebars.</li>\r\n<li>Use interval training by alternating between high-intensity bursts and low-intensity recovery periods.</li>\r\n<li>Cool down by gradually slowing your pace and pedaling lightly for a few minutes.</li>\r\n<li>Stretch your muscles after the workout to prevent stiffness and soreness.</li>\r\n</ul>', '1712315896.mp4', NULL),
(191, 'Air Twisting', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712316495.jpg', 'https://fitme.cvinfotechserver.com/images/1712316495.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712316495.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart, knees slightly bent.</li>\r\n<li>Extend your arms out in front of you, parallel to the ground.</li>\r\n<li>Engage your core muscles to maintain stability.</li>\r\n<li>Twist your upper body to the right, keeping your hips facing forward.</li>\r\n<li>Return to the center.</li>\r\n<li>Twist your upper body to the left, keeping your hips facing forward.</li>\r\n<li>Continue alternating twists to the right and left.</li>\r\n<li>Perform the twists in a controlled manner, focusing on using your oblique muscles.</li>\r\n<li>Breathe steadily throughout the exercise.</li>\r\n<li>Repeat for the desired number of repetitions or duration.</li>\r\n</ul>', '1712316495.mp4', NULL),
(192, 'Fours Squads', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712317135.jpg', 'https://fitme.cvinfotechserver.com/images/1712317135.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712317135.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and your toes pointing slightly outward.</li>\r\n<li>Lower your body by bending your knees and hips, as if sitting back into a chair, keeping your chest up and your back straight.</li>\r\n<li>Go down until your thighs are parallel to the ground, ensuring your knees do not go past your toes.</li>\r\n<li>Push through your heels to return to the starting position, engaging your glutes and core as you rise.</li>\r\n</ul>', '1712317135.mp4', NULL),
(193, 'Heel Touch', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 1, 'exercise_1712639099.jpg', 'https://fitme.cvinfotechserver.com/images/1712639099.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712639099.jpg', '', '<ul>\r\n<li>Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.</li>\r\n<li>Extend your arms straight down by your sides, palms facing down.</li>\r\n<li>Engage your core by pulling your belly button towards your spine.</li>\r\n<li>Lift your head, neck, and shoulders slightly off the floor.</li>\r\n<li>Reach your right hand towards your right heel, then return to the starting position.</li>\r\n<li>Reach your left hand towards your left heel, then return to the starting position.</li>\r\n<li>Continue alternating sides, performing the movement in a controlled manner.</li>\r\n<li>Keep your lower back pressed into the floor throughout the exercise.</li>\r\n<li>Breathe steadily, exhaling as you reach towards each heel and inhaling as you return to the center.</li>\r\n<li>Aim for 10-15 repetitions on each side, or as many as you can do with proper form.</li>\r\n<li>Rest and repeat for the desired number of sets.</li>\r\n</ul>', '1712639099.mp4', NULL),
(194, 'Heel Touch', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 1, 'exercise_1712639322.jpg', 'https://fitme.cvinfotechserver.com/images/1712639322.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712639322.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.</li>\r\n<li>Place your arms by your sides with your palms facing down.</li>\r\n<li>Engage your core by pulling your belly button towards your spine.</li>\r\n<li>Lift your head, shoulders, and upper back slightly off the floor.</li>\r\n<li>Reach your right hand towards your right heel, engaging your oblique muscles.</li>\r\n<li>Return to the center and then reach your left hand towards your left heel.</li>\r\n<li>Continue alternating sides in a controlled manner.</li>\r\n<li>Keep your neck relaxed and avoid straining it by keeping a small gap between your chin and chest.</li>\r\n<li>Perform the exercise for the desired number of repetitions or time.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712639322.mp4', NULL),
(195, 'Sprinter', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712639506.jpg', 'https://fitme.cvinfotechserver.com/images/1712639506.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712639506.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart, arms at your sides.</li>\r\n<li>Bend your knees slightly and lean forward from your hips.</li>\r\n<li>Lift your right knee to hip height while bringing your left arm forward and your right arm back, mimicking a running motion.</li>\r\n<li>Quickly switch legs and arms, lifting your left knee to hip height while bringing your right arm forward and left arm back.</li>\r\n<li>Continue alternating legs and arms in a fast, controlled manner, as if you are running in place.</li>\r\n<li>Keep your core engaged and your back straight throughout the exercise.</li>\r\n<li>Land softly on the balls of your feet and maintain a quick pace.</li>\r\n<li>Perform the exercise for 30 seconds to 1 minute, or for a set number of repetitions.</li>\r\n<li>Rest for 30 seconds to 1 minute between sets if performing multiple sets.</li>\r\n<li>Focus on speed and form, ensuring each movement is precise and explosive.</li>\r\n</ul>', '1712639506.mp4', NULL),
(196, 'World Superman', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Shoulder', '11', '3', '30 sec', 4, 'Saturday', 1, 'exercise_1712639643.jpg', 'https://fitme.cvinfotechserver.com/images/1712639643.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712639643.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Extend your arms forward parallel to the ground.</li>\r\n<li>Lower your body into a squat position while keeping your chest up and back straight.</li>\r\n<li>As you squat down, raise your arms overhead as if flying like Superman.</li>\r\n<li>Return to the starting position and repeat for the desired number of reps.</li>\r\n</ul>', '1712639643.mp4', NULL),
(197, 'Assist Situp', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 1, 'exercise_1712642459.jpg', 'https://fitme.cvinfotechserver.com/images/1712642459.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712642459.jpg', '', '<ul>\r\n<li>Lie on your back on an exercise mat with your knees bent and feet flat on the floor, hip-width apart.</li>\r\n<li>Place your hands behind your head, keeping your elbows wide and not pulling on your neck.</li>\r\n<li>Engage your core muscles by drawing your belly button toward your spine.</li>\r\n<li>Slowly lift your upper body toward your knees, curling your spine off the floor.</li>\r\n<li>Exhale as you lift your torso, keeping your chin slightly tucked to maintain a neutral neck position.</li>\r\n<li>Pause briefly at the top of the movement, ensuring your core is fully engaged.</li>\r\n<li>Inhale as you slowly lower your upper body back to the starting position with control.</li>\r\n<li>Repeat the movement for the desired number of repetitions, maintaining a steady and controlled pace.</li>\r\n<li>Ensure your lower back remains in contact with the floor throughout the exercise to avoid straining your back.</li>\r\n<li>Keep your feet flat on the floor and avoid using momentum to lift your upper body.</li>\r\n</ul>', '1712642459.mp4', NULL),
(198, 'Toe Touch', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712642281.jpg', 'https://fitme.cvinfotechserver.com/images/1712642281.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712642281.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart.</li>\r\n<li>Keep your knees slightly bent.</li>\r\n<li>Engage your core muscles.</li>\r\n<li>Bend at the waist, keeping your back straight.</li>\r\n<li>Reach down with both hands towards your toes.</li>\r\n<li>Hold the stretch for a few seconds.</li>\r\n<li>Slowly return to the standing position.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n</ul>', '1712642281.mp4', NULL),
(199, 'Bear Crawl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712643121.jpg', 'https://fitme.cvinfotechserver.com/images/1712643121.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712643121.jpg', '', '<ul>\r\n<li>Start on all fours with hands directly under shoulders and knees under hips.</li>\r\n<li>Lift knees slightly off the ground, keeping your back flat.</li>\r\n<li>Engage your core and maintain a neutral spine throughout the exercise.</li>\r\n<li>Move your right hand and left foot forward simultaneously.</li>\r\n<li>Follow with your left hand and right foot, crawling forward.</li>\r\n<li>Keep movements slow and controlled, maintaining stability.</li>\r\n<li>Ensure your hips stay level and don\'t rise higher than your shoulders.</li>\r\n<li>Continue crawling forward for a set distance or time.</li>\r\n<li>Breathe steadily and maintain a tight core to support your lower back.</li>\r\n<li>To increase intensity, try crawling backwards.</li>\r\n</ul>', '1712643121.mp4', NULL),
(200, 'Wall Squat', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 1, 'exercise_1712724971.jpg', 'https://fitme.cvinfotechserver.com/images/1712724971.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712724971.jpg', '', '<ul>\r\n<li>Stand with your back against a wall and feet shoulder-width apart.</li>\r\n<li>Position your feet about 2 feet away from the wall.</li>\r\n<li>Slide your back down the wall until your thighs are parallel to the ground.</li>\r\n<li>Ensure your knees are directly above your ankles, forming a 90-degree angle.</li>\r\n<li>Keep your back flat against the wall throughout the exercise.</li>\r\n<li>Hold the squat position for 20-60 seconds, depending on your fitness level.</li>\r\n<li>Keep your core engaged and avoid letting your knees go past your toes.</li>\r\n<li>To stand up, slowly slide back up the wall until you are in the starting position.</li>\r\n<li>Rest for a few seconds and repeat the exercise if desired.</li>\r\n</ul>', '1712724971.mp4', NULL),
(201, 'Bandhasna', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30', 4, 'Monday', 1, 'exercise_1712725468.jpg', 'https://fitme.cvinfotechserver.com/images/1712725468.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712725468.jpg', '', '<ul>\r\n<li>Stand with your feet hip-width apart and your arms relaxed at your sides.</li>\r\n<li>Take a deep breath in, filling your lungs completely.</li>\r\n<li>Exhale deeply, emptying your lungs as much as possible.</li>\r\n<li>Bend your knees slightly and place your hands on your thighs.</li>\r\n<li>Perform Jalandhara Bandha by tucking your chin towards your chest, lengthening the back of your neck.</li>\r\n<li>Perform Uddiyana Bandha by pulling your abdomen in and up, creating a hollowing effect in your belly.</li>\r\n<li>Perform Mula Bandha by contracting the muscles of your pelvic floor, lifting them upwards.</li>\r\n<li>Hold all three bandhas for a comfortable duration, maintaining steady, relaxed breathing.</li>\r\n<li>To release, first relax the pelvic floor, then release the abdominal contraction, and finally lift your chin to return to a neutral position.</li>\r\n<li>Stand up slowly, taking a few deep breaths to reorient yourself.</li>\r\n<li>Repeat the exercise for several rounds, gradually increasing the duration of the hold as you become more comfortable with the practice.</li>\r\n</ul>', '1712725468.mp4', NULL),
(202, 'Briskly Walking', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712725772.jpg', 'https://fitme.cvinfotechserver.com/images/1712725772.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712725772.jpg', '', '<ul>\r\n<li>Stand upright with your shoulders relaxed and back straight.</li>\r\n<li>Start walking at a moderate pace to warm up your muscles for about 5 minutes.</li>\r\n<li>Increase your speed to a brisk pace, ensuring you can still speak comfortably but not sing.</li>\r\n<li>Swing your arms naturally at your sides, or bend them at a 90-degree angle to increase momentum.</li>\r\n<li>Keep your steps even and your stride length comfortable, avoiding overstriding.</li>\r\n<li>Focus on landing softly on your heels and rolling through to push off with your toes.</li>\r\n<li>Engage your core muscles to help maintain good posture and balance.</li>\r\n<li>Maintain a steady breathing pattern, inhaling through your nose and exhaling through your mouth.</li>\r\n<li>Continue walking briskly for the desired duration, typically 20-30 minutes for an effective workout.</li>\r\n<li>Cool down by gradually slowing your pace for the last 5 minutes, allowing your heart rate to return to normal.</li>\r\n<li>Finish with gentle stretching exercises to prevent muscle stiffness and improve flexibility.</li>\r\n</ul>', '1712725772.mp4', NULL),
(203, 'Split Squat', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Saturday', 1, 'exercise_1712726479.jpg', 'https://fitme.cvinfotechserver.com/images/1712726479.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712726479.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart.</li>\r\n<li>Take a step forward with your right foot, lowering your hips until both knees are bent at about a 90-degree angle.</li>\r\n<li>Ensure your right knee is directly above your ankle, and your left knee hovers just above the ground.</li>\r\n<li>Keep your torso upright and your core engaged.</li>\r\n<li>Push through your right heel to return to the starting position.</li>\r\n<li>Repeat the movement on the other side, stepping forward with your left foot.</li>\r\n<li>Perform the desired number of repetitions, alternating legs with each rep.</li>\r\n</ul>', '1712726479.mp4', NULL),
(204, 'Burpee Frame', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 1, 'exercise_1712726758.jpg', 'https://fitme.cvinfotechserver.com/images/1712726758.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712726758.jpg', '', '<ul>\r\n<li>Begin in a standing position with your feet shoulder-width apart.</li>\r\n<li>Lower your body into a squat position, placing your hands on the floor in front of you.</li>\r\n<li>Jump your feet back, landing in a plank position with your body in a straight line from head to heels.</li>\r\n<li>Perform a push-up, lowering your chest to the floor and then pushing back up to the plank position.</li>\r\n<li>Jump your feet back towards your hands to return to the squat position.</li>\r\n<li>Explosively jump into the air, reaching your arms overhead.</li>\r\n<li>Land softly and immediately lower back into the squat position to begin the next repetition.</li>\r\n</ul>', '1712726758.mp4', NULL),
(205, 'Butt Kicks', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712727023.jpg', 'https://fitme.cvinfotechserver.com/images/1712727023.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712727023.jpg', '', '<ul>\r\n<li>Begin in a standing position with your feet shoulder-width apart.</li>\r\n<li>Lower your body into a squat position, placing your hands on the floor in front of you.</li>\r\n<li>Jump your feet back, landing in a plank position with your body in a straight line from head to heels.</li>\r\n<li>Perform a push-up, lowering your chest to the floor and then pushing back up to the plank position.</li>\r\n<li>Jump your feet back towards your hands to return to the squat position.</li>\r\n<li>Explosively jump into the air, reaching your arms overhead.</li>\r\n<li>Land softly and immediately lower back into the squat position to begin the next repetition.</li>\r\n</ul>', '1712727023.mp4', NULL),
(206, 'Butterfly', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712728773.jpg', 'https://fitme.cvinfotechserver.com/images/1712728773.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712728773.jpg', '', '<ul>\r\n<li>Sit on the floor with your back straight and legs extended.</li>\r\n<li>Bend your knees and bring the soles of your feet together, allowing your knees to fall outward.</li>\r\n<li>Hold your feet with both hands.</li>\r\n<li>Pull your feet gently towards your groin, keeping your back straight.</li>\r\n<li>Flap your knees up and down like the wings of a butterfly, gently and slowly.</li>\r\n<li>Continue the movement for 1-2 minutes, maintaining a comfortable pace.</li>\r\n<li>To intensify the stretch, gently press your knees down with your elbows.</li>\r\n</ul>', '1712728773.mp4', NULL),
(207, 'Calf Raise', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 1, 'exercise_1712728925.jpg', 'https://fitme.cvinfotechserver.com/images/1712728925.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712728925.jpg', '', '<ul>\r\n<li>Stand upright with your feet shoulder-width apart.</li>\r\n<li>Keep your toes pointing straight ahead.</li>\r\n<li>Place your hands on a wall or a sturdy object for balance.</li>\r\n<li>Slowly lift your heels off the ground, rising onto the balls of your feet.</li>\r\n<li>Hold the elevated position for a brief moment, feeling the contraction in your calves.</li>\r\n<li>Slowly lower your heels back down to the starting position.</li>\r\n<li>Ensure your movement is controlled and steady throughout the exercise.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n</ul>', '1712728925.mp4', NULL),
(208, 'Wall Calf Extension', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Monday', 1, 'exercise_1712729063.jpg', 'https://fitme.cvinfotechserver.com/images/1712729063.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712729063.jpg', '', '<ul>\r\n<li>Stand facing a wall with your hands pressed against it at shoulder height.</li>\r\n<li>Place one foot slightly behind the other.</li>\r\n<li>Keep both feet flat on the ground, toes pointing forward.</li>\r\n<li>Bend your front knee while keeping your back leg straight.</li>\r\n<li>Push your hips forward towards the wall, feeling a stretch in the calf of the back leg.</li>\r\n<li>Hold the stretch for 20-30 seconds, keeping your back leg straight and your heel on the ground.</li>\r\n<li>Return to the starting position and switch legs.</li>\r\n<li>Repeat the stretch on the other side.</li>\r\n<li>Perform 2-3 sets for each leg.</li>\r\n</ul>', '1712729063.mp4', NULL),
(209, 'Calf Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Sunday', 1, 'exercise_1712729156.jpg', 'https://fitme.cvinfotechserver.com/images/1712729156.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712729156.jpg', '', '<ul>\r\n<li>Stand facing a wall with your hands placed on the wall at shoulder height and width.</li>\r\n<li>Step one foot back, keeping it straight with the heel flat on the ground.</li>\r\n<li>Bend the front knee slightly and press your back heel into the floor.</li>\r\n<li>Lean forward slightly until you feel a stretch in the calf of the back leg.</li>\r\n<li>Hold the stretch for 20-30 seconds, keeping your back leg straight and heel on the ground.</li>\r\n<li>Switch legs and repeat the stretch on the other side.</li>\r\n<li>Perform the stretch 2-3 times on each leg.</li>\r\n<li>Ensure you keep your back straight and your hips facing the wall.</li>\r\n<li>Breathe deeply and avoid bouncing during the stretch.</li>\r\n</ul>', '1712729156.mp4', NULL),
(210, 'Cardio Lunges', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 6, 'Saturday', 1, 'exercise_1712729738.jpg', 'https://fitme.cvinfotechserver.com/images/1712729738.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712729738.jpg', '', '<ul>\r\n<li>Stand tall with your feet hip-width apart and your hands on your hips or at your sides.</li>\r\n<li>Take a large step forward with your right leg, lowering your hips until both knees are bent at about a 90-degree angle.</li>\r\n<li>Ensure your right knee is directly above your ankle and not pushed too far forward. Your left knee should be hovering just above the ground.</li>\r\n<li>Push through the heel of your right foot to return to the starting position.</li>\r\n<li>Repeat the movement with your left leg, stepping forward into a lunge position.</li>\r\n<li>Continue alternating legs with each repetition.</li>\r\n<li>Maintain a straight back, engage your core, and keep your shoulders relaxed throughout the exercise.</li>\r\n<li>Perform the exercise at a controlled pace to maintain balance and proper form.</li>\r\n<li>Aim for 10-15 repetitions on each leg, or as per your fitness level.</li>\r\n</ul>', '1712729738.mp4', NULL),
(211, 'Deep Forward Fold', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Friday', 1, 'exercise_1712729888.jpg', 'https://fitme.cvinfotechserver.com/images/1712729888.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712729888.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Begin with a light warm-up, such as brisk walking or gentle jogging for 5-10 minutes.</li>\r\n<li>Stand with feet hip-width apart and engage your core.</li>\r\n<li>Start with a standing quadriceps stretch: hold one foot behind you and pull it towards your glutes, keeping your knees together.</li>\r\n<li>Perform a hamstring stretch: place one heel on an elevated surface, keep your leg straight, and reach towards your toes.</li>\r\n<li>Move into a standing calf stretch: step one foot back, press the heel into the ground, and bend the front knee slightly.</li>\r\n<li>Transition to a dynamic hip flexor stretch: step forward into a lunge position, push your hips forward, and hold for a few seconds, then switch legs.</li>\r\n<li>Incorporate arm circles: extend your arms to the sides and make small circles, gradually increasing the size.</li>\r\n<li>Add a torso twist: stand with feet shoulder-width apart, place your hands on your hips, and twist your torso side to side.</li>\r\n<li>Perform side lunges: step out to the side, bend the leading knee, and keep the trailing leg straight, then switch sides.</li>\r\n<li>Conclude with deep breathing exercises: inhale deeply through your nose, expand your diaphragm, and exhale slowly through your mouth.</li>\r\n<li>Cool down with a slow walk or gentle stretches to bring your heart rate back to normal.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712729888.mp4', NULL),
(212, 'Tap Push', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712730090.jpg', 'https://fitme.cvinfotechserver.com/images/1712730090.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712730090.jpg', '', '<ul>\r\n<li>Start by standing with your feet shoulder-width apart and your arms at your sides.</li>\r\n<li>Bend your knees slightly and jump into the air.</li>\r\n<li>While in the air, tap your feet together twice before landing.</li>\r\n<li>Land softly on the balls of your feet, keeping your knees slightly bent to absorb the impact.</li>\r\n<li>Repeat the jump and tap motion continuously for the desired number of repetitions.</li>\r\n<li>Maintain a steady rhythm and pace, ensuring each jump and tap is controlled.</li>\r\n<li>Engage your core muscles throughout the exercise to maintain balance.</li>\r\n<li>Keep your breathing steady, inhaling before the jump and exhaling during the tap.</li>\r\n<li>Focus on landing softly to reduce strain on your joints.</li>\r\n</ul>', '1712730090.mp4', NULL),
(213, 'Chin - Chest', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712730211.jpg', 'https://fitme.cvinfotechserver.com/images/1712730211.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712730211.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart, knees slightly bent.</li>\r\n<li>Hold a pair of dumbbells in each hand at shoulder height with palms facing forward.</li>\r\n<li>Keep your core engaged and back straight throughout the exercise.</li>\r\n<li>Exhale and press the dumbbells upward until your arms are fully extended.</li>\r\n<li>Pause briefly at the top of the movement.</li>\r\n<li>Inhale and slowly lower the dumbbells back to the starting position.</li>\r\n<li>Ensure controlled movements to avoid swinging or jerking.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Rest and hydrate between sets as needed.</li>\r\n</ul>', '1712730211.mp4', NULL),
(214, 'Circle Knee', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 1, 'exercise_1712730330.jpg', 'https://fitme.cvinfotechserver.com/images/1712730330.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712730330.jpg', '', '<ul>\r\n<li>Stand straight with feet hip-width apart.</li>\r\n<li>Shift your weight onto your left leg.</li>\r\n<li>Lift your right knee up to hip level.</li>\r\n<li>Circle your right knee outward to the side, maintaining balance.</li>\r\n<li>Make a full circle and bring your knee back to the starting position.</li>\r\n<li>Repeat the circle motion in the opposite direction.</li>\r\n<li>Perform 10 circles in each direction with your right knee.</li>\r\n<li>Switch to your left leg and repeat the exercise.</li>\r\n<li>Keep your core engaged and your upper body still during the exercise.</li>\r\n<li>Breathe steadily and maintain a controlled movement.</li>\r\n</ul>', '1712730330.mp4', NULL),
(215, 'Clap Push up', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 1, 'exercise_1712730448.jpg', 'https://fitme.cvinfotechserver.com/images/1712730448.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712730448.jpg', '', '<ul>\r\n<li>Start in a standard push-up position with your hands slightly wider than shoulder-width apart.</li>\r\n<li>Keep your body in a straight line from your head to your heels.</li>\r\n<li>Lower your body until your chest is just above the floor, bending your elbows to a 90-degree angle.</li>\r\n<li>Push yourself up explosively, generating enough force to lift your hands off the ground.</li>\r\n<li>Quickly clap your hands together while in the air.</li>\r\n<li>Place your hands back on the ground to catch yourself and immediately lower into the next push-up.</li>\r\n<li>Maintain a steady rhythm and control throughout the exercise.</li>\r\n<li>Engage your core to keep your body stable and prevent your hips from sagging.</li>\r\n<li>Breathe in as you lower your body and exhale forcefully as you push up.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n</ul>', '1712730448.mp4', NULL),
(216, 'Cobra Push Up', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712731936.jpg', 'https://fitme.cvinfotechserver.com/images/1712731936.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712731936.jpg', '', '<ul>\r\n<li>Start in a prone position, lying face down on the floor with your legs extended and toes pointed.</li>\r\n<li>Place your hands directly under your shoulders, keeping your elbows close to your body.</li>\r\n<li>Engage your core muscles and press the tops of your feet and thighs firmly into the ground.</li>\r\n<li>Inhale deeply, then exhale as you slowly straighten your arms, lifting your chest off the ground while keeping your pelvis and legs firmly pressed to the floor.</li>\r\n<li>Hold the position for a few breaths, ensuring your shoulders are down and away from your ears.</li>\r\n<li>Slowly lower your chest back to the ground, bending your elbows and keeping them close to your sides.</li>\r\n<li>Repeat the movement, focusing on controlled breathing and smooth, steady motion.</li>\r\n</ul>', '1712731936.mp4', NULL),
(217, 'Cobra Pose', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Saturday', 1, 'exercise_1712732045.jpg', 'https://fitme.cvinfotechserver.com/images/1712732045.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712732045.jpg', '', '<ul>\r\n<li>Lie flat on your stomach with your legs extended and the tops of your feet resting on the floor.</li>\r\n<li>Place your hands flat on the ground directly under your shoulders, keeping your elbows close to your body.</li>\r\n<li>Press your toes and thighs firmly into the floor.</li>\r\n<li>Inhale deeply and begin to lift your chest off the ground by straightening your arms, keeping your elbows slightly bent.</li>\r\n<li>Pull your shoulder blades back and down, away from your ears.</li>\r\n<li>Keep your neck in a neutral position and gaze forward or slightly upward.</li>\r\n<li>Hold the pose for a few breaths, ensuring you maintain steady, even breathing.</li>\r\n<li>Exhale slowly and gently lower your chest back down to the floor.</li>\r\n<li>Repeat the movement for a desired number of repetitions, or hold the pose for an extended duration as comfortable.</li>\r\n</ul>', '1712732045.mp4', NULL),
(218, 'Cocoons', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Friday', 1, 'exercise_1712732165.jpg', 'https://fitme.cvinfotechserver.com/images/1712732165.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712732165.jpg', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart.</li>\r\n<li>Hold a dumbbell in each hand, palms facing your thighs.</li>\r\n<li>Bend your knees slightly and hinge forward at the hips, keeping your back straight.</li>\r\n<li>Let the dumbbells hang naturally at arm\'s length.</li>\r\n<li>Engage your core and squeeze your shoulder blades together.</li>\r\n<li>Lift the dumbbells to your sides, leading with your elbows, until your upper arms are parallel to the floor.</li>\r\n<li>Pause for a moment at the top of the movement.</li>\r\n<li>Slowly lower the dumbbells back to the starting position.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Maintain a steady and controlled motion throughout the exercise.</li>\r\n<li>Avoid swinging the weights or using momentum.</li>\r\n<li>Breathe out as you lift the weights and breathe in as you lower them.</li>\r\n<li>Ensure your head and neck are in a neutral position, aligned with your spine.</li>\r\n<li>Focus on using your back muscles rather than your arms to lift the weights.</li>\r\n</ul>', '1712732165.mp4', NULL),
(219, 'Skater Squats', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712732412.jpg', 'https://fitme.cvinfotechserver.com/images/1712732412.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712732412.jpg', '', '<ul>\r\n<li>Stand on your left leg, bending your knee slightly.</li>\r\n<li>Extend your right leg behind you, keeping it straight and off the ground.</li>\r\n<li>Lean your torso slightly forward while keeping your back straight.</li>\r\n<li>Stretch your arms out in front of you for balance.</li>\r\n<li>Slowly bend your left knee further to lower your body, keeping your right leg straight behind you.</li>\r\n<li>Ensure your left knee stays in line with your toes.</li>\r\n<li>Lower your body as much as comfortable, then push through your left heel to rise back to the starting position.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Switch to the right leg and repeat the exercise on the opposite side.</li>\r\n<li>Maintain a controlled motion throughout the exercise, focusing on balance and stability.</li>\r\n</ul>', '1712732412.mp4', NULL);
INSERT INTO `exercises` (`exercise_id`, `exercise_title`, `exercise_gender`, `exercise_goal`, `exercise_workoutarea`, `exercise_minage`, `exercise_maxage`, `exercise_calories`, `exercise_injury`, `exercise_reps`, `exercise_sets`, `exercise_rest`, `exercise_equipment`, `week_day`, `exercise_level`, `exercise_image`, `exercise_video`, `exercise_image_link`, `exercise_tips`, `exercise_instructions`, `video`, `fit_coins`) VALUES
(220, 'Kneeling Backbend', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Wednesday', 1, 'exercise_1712732804.jpg', 'https://fitme.cvinfotechserver.com/images/1712732804.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712732804.jpg', '', '<ul>\r\n<li>Begin on all fours, ensuring your hands are directly under your shoulders and your knees are under your hips.</li>\r\n<li>Inhale deeply, arching your back by lifting your tailbone and chest towards the ceiling, letting your belly drop towards the floor.</li>\r\n<li>Gaze forward or slightly upward, maintaining a relaxed neck.</li>\r\n<li>Hold this position for a few seconds, feeling the stretch in your spine.</li>\r\n<li>Exhale and return to the starting position.</li>\r\n<li>Repeat the stretch several times, synchronizing your breath with the movement.</li>\r\n</ul>', '1712732804.mp4', NULL),
(221, 'Crab Twist', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Tuesday', 1, 'exercise_1712733154.jpg', 'https://fitme.cvinfotechserver.com/images/1712733154.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712733154.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Stand with your feet shoulder-width apart and your knees slightly bent.</li>\r\n<li>Place your hands behind your head with your elbows pointing out to the sides.</li>\r\n<li>Engage your core muscles to maintain stability throughout the exercise.</li>\r\n<li>Twist your upper body to the right, bringing your left knee up and across your body towards your right elbow.</li>\r\n<li>Lower your left knee and return to the starting position.</li>\r\n<li>Twist your upper body to the left, bringing your right knee up and across your body towards your left elbow.</li>\r\n<li>Lower your right knee and return to the starting position.</li>\r\n<li>Continue alternating sides in a controlled and steady motion.</li>\r\n<li>Maintain a steady breathing pattern, exhaling as you twist and inhaling as you return to the center.</li>\r\n<li>Perform the exercise for the desired number of repetitions or duration, focusing on maintaining proper form and engaging your core muscles.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712733154.mp4', NULL),
(222, 'Rear Dealtoid', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Monday', 1, 'exercise_1712734198.jpg', 'https://fitme.cvinfotechserver.com/images/1712734198.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712734198.jpg', '', '<ul>\r\n<li>Sit on a bench or stand with your feet shoulder-width apart.</li>\r\n<li>Hold a pair of dumbbells with a neutral grip (palms facing each other).</li>\r\n<li>Bend at the hips to lean forward slightly, keeping your back straight and chest up.</li>\r\n<li>Let the dumbbells hang down with your arms fully extended.</li>\r\n<li>Engage your core and keep your head in a neutral position.</li>\r\n<li>Lift the dumbbells out to the sides, leading with your elbows and squeezing your shoulder blades together.</li>\r\n<li>Keep a slight bend in your elbows throughout the movement.</li>\r\n<li>Raise the dumbbells until your arms are parallel to the floor or slightly above shoulder height.</li>\r\n<li>Slowly lower the dumbbells back to the starting position.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n<li>Focus on controlled movements and avoid using momentum.</li>\r\n<li>Breathe out as you lift the weights and breathe in as you lower them.</li>\r\n</ul>', '1712734198.mp4', NULL),
(223, 'Flexiour', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Sunday', 1, 'exercise_1712734319.jpg', 'https://fitme.cvinfotechserver.com/images/1712734319.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712734319.jpg', '', '<ul>\r\n<li>Begin with a 5-minute warm-up: light jogging or brisk walking.</li>\r\n<li>Perform a dynamic stretch focusing on major muscle groups.</li>\r\n<li>Start with 15 squats: keep your feet shoulder-width apart and lower your body as if sitting in a chair.</li>\r\n<li>Do 10 push-ups: maintain a straight line from head to heels.</li>\r\n<li>Follow with 20 lunges (10 each leg): step forward and lower your hips until both knees are bent at a 90-degree angle.</li>\r\n<li>Move to 15 burpees: jump, squat, push-up, and repeat.</li>\r\n<li>Perform a 30-second plank: keep your body in a straight line.</li>\r\n<li>Do 15 sit-ups: keep your feet flat on the ground, knees bent, and curl your torso up towards your thighs.</li>\r\n<li>Complete 20 jumping jacks: jump with legs spread wide and hands overhead.</li>\r\n<li>Finish with a 5-minute cool-down: light stretching focusing on all major muscle groups.</li>\r\n<li>Hydrate well and rest.</li>\r\n</ul>', '1712734319.mp4', NULL),
(224, 'Seated Shoulder Opener', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Saturday', 6, 'exercise_1712738031.jpg', 'https://fitme.cvinfotechserver.com/images/1712738031.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712738031.jpg', '', '<ul>\r\n<li>Sit on the edge of your chair with feet flat on the floor.</li>\r\n<li>Keep your back straight and shoulders relaxed.</li>\r\n<li>Extend your right leg out in front of you, keeping your heel on the ground and toes pointed up.</li>\r\n<li>Reach your hands towards your right toes, bending at the waist.</li>\r\n<li>Hold the stretch for 15-30 seconds, feeling a gentle pull in your hamstring.</li>\r\n<li>Return to the starting position.</li>\r\n<li>Switch to the left leg, extending it out and repeating the stretch.</li>\r\n<li>Bring your right ankle up to rest on your left knee, forming a figure-four position.</li>\r\n<li>Gently press down on your right knee while leaning slightly forward to deepen the stretch in your hip.</li>\r\n<li>Hold this position for 15-30 seconds.</li>\r\n<li>Repeat on the opposite side with your left ankle on your right knee.</li>\r\n</ul>', '1712738031.mp4', NULL),
(225, 'Shoulder Blade', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Friday', 6, 'exercise_1712738256.jpg', 'https://fitme.cvinfotechserver.com/images/1712738256.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712738256.jpg', '', '<ul>\r\n<li>Stand with feet shoulder-width apart.</li>\r\n<li>Place your hands on your hips for balance.</li>\r\n<li>Slowly bend backward from your waist, keeping your legs straight.</li>\r\n<li>Push your hips forward while arching your back gently.</li>\r\n<li>Look up towards the ceiling to enhance the stretch.</li>\r\n<li>Hold the stretch for 15-30 seconds.</li>\r\n<li>Breathe deeply and evenly while holding the position.</li>\r\n<li>Return to the starting position slowly to avoid any sudden movements.</li>\r\n<li>Repeat 2-3 times for maximum benefit.</li>\r\n</ul>', '1712738256.mp4', NULL),
(226, 'Trice Extension', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 sec', 4, 'Thursday', 1, 'exercise_1712738386.jpg', 'https://fitme.cvinfotechserver.com/images/1712738386.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712738386.jpg', '', '<ul>\r\n<li>Stand up straight, holding a dumbbell with both hands, arms extended overhead.</li>\r\n<li>Keep your elbows close to your ears, and lower the dumbbell behind your head by bending your elbows.</li>\r\n<li>Pause when your forearms are parallel to the floor.</li>\r\n<li>Slowly straighten your arms to lift the dumbbell back to the starting position.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n<li>Ensure your upper arms remain stationary throughout the movement.</li>\r\n<li>Engage your core to maintain balance and avoid arching your back.</li>\r\n<li>Breathe in as you lower the dumbbell and breathe out as you lift it.</li>\r\n</ul>', '1712738386.mp4', NULL),
(227, 'Reverse Dip', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 sec', 4, 'Wednesday', 1, 'exercise_1712738515.jpg', 'https://fitme.cvinfotechserver.com/images/1712738515.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712738515.jpg', '', '<ul>\r\n<li>Stand with your back facing a sturdy surface like a bench or a chair.</li>\r\n<li>Place your hands shoulder-width apart on the edge of the surface.</li>\r\n<li>Extend your legs straight out in front of you, balancing on your heels.</li>\r\n<li>Keep your arms straight but not locked, and ensure your body is close to the surface.</li>\r\n<li>Slowly lower your body by bending your elbows to a 90-degree angle, keeping your back close to the bench or chair.</li>\r\n<li>Push through your palms to raise your body back to the starting position.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n<li>Ensure your movements are controlled and maintain proper form throughout the exercise.</li>\r\n<li>Engage your core to stabilize your body.</li>\r\n<li>Breathe in as you lower yourself and exhale as you push back up.</li>\r\n</ul>', '1712738515.mp4', NULL),
(228, 'Kneeling Push Ups', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Tuesday', 6, 'exercise_1712738720.jpg', 'https://fitme.cvinfotechserver.com/images/1712814570.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712738720.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Kneel on the floor with hands slightly wider than shoulders.</li>\r\n<li>Cross ankles, engage core, and keep a straight line from head to knees.</li>\r\n<li>Lower chest towards the floor by bending elbows.</li>\r\n<li>Push back up to the starting position.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1712814570.mp4', NULL),
(229, 'Reverse Dip', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '11', '3', '30 Sec', 4, 'Monday', 1, 'exercise_1712738840.jpg', 'https://fitme.cvinfotechserver.com/images/1725966244.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1712738840.jpg', '', '<ul>\r\n<li>Sit on the edge of a sturdy chair or bench with your hands gripping the edge, fingers pointing forward.</li>\r\n<li>Extend your legs out in front of you, keeping your heels on the floor and your legs straight.</li>\r\n<li>Slide your hips off the chair, supporting your weight with your hands and feet.</li>\r\n<li>Lower your body by bending your elbows until your upper arms are almost parallel to the floor, keeping your elbows close to your body.</li>\r\n<li>Push through your palms to straighten your arms and lift your body back up to the starting position.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n<li>Keep your core engaged and back close to the chair throughout the exercise.</li>\r\n<li>Avoid locking your elbows at the top of the movement to maintain tension in your triceps.</li>\r\n<li>Control the descent to prevent your shoulders from dropping below your elbows.</li>\r\n<li>Breathe in as you lower your body and breathe out as you push back up.</li>\r\n</ul>', '1725966244.mp4', NULL),
(230, 'Barbell Close', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 2, 'Monday', 6, 'exercise_1723780624.png', 'https://fitme.cvinfotechserver.com/images/1725966188.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723780624.png', '', '<ul>\r\n<li>Lie on a flat bench, grip the barbell shoulder-width apart.</li>\r\n<li>Lift the bar above your chest with arms extended, elbows tucked in.</li>\r\n<li>Lower the bar slowly to your lower chest, keeping elbows close.</li>\r\n<li>Press the bar back up using your triceps, avoiding elbow lockout.</li>\r\n<li>Repeat for desired reps, focusing on control and safety.</li>\r\n<li>Start light, use a spotter, and keep wrists straight.</li>\r\n</ul>', '1725966188.mp4', NULL),
(263, 'Lying Hamstring Curls', 'Female', 'Lose weight', 'Anywhere', 11, 60, '2', 'Back', '11', '3', '30 Sec', 2, 'Monday', 6, 'exercise_1723629446.jpg', 'https://fitme.cvinfotechserver.com/images/1723629446.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723629446.jpg', '<p>&nbsp;</p>\r\n<ul>\r\n<li><strong>Focus on Form:</strong> Keep your hips pressed against the bench to avoid using your lower back.</li>\r\n<li><strong>Controlled Motion:</strong> Avoid using momentum; perform slow and controlled movements.</li>\r\n<li><strong>Adjust the Weight:</strong> Use a weight that allows you to complete the set with proper form.</li>\r\n<li><strong>Breathing:</strong> Exhale during the curl and inhale as you lower the weight.</li>\r\n<li><strong>Warm-Up:</strong> Warm up your hamstrings before starting with lighter weights or dynamic stretches.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\n<li>Setup: Lie face down on the machine with your knees aligned with the pivot point.</li>\n<li>Position: Place your ankles under the padded lever and grip the handles.</li>\n<li>Starting Position: Keep your legs straight but not locked, and engage your core.</li>\n<li>Curl Movement: Exhale as you curl your heels towards your glutes, contracting your hamstrings.</li>\n<li>Peak Contraction: Hold the top position briefly for maximum tension.</li>\n<li>Lowering Movement: Inhale as you slowly lower the weight back to the starting position.</li>\n<li>Repetitions: Perform the desired number of repetitions, maintaining control throughout.</li>\n</ul>', '1723629446.mp4', NULL),
(267, '45 Degree Bicycle Twist', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 6, 'Monday', 3, 'exercise_1723629616.png', 'https://fitme.cvinfotechserver.com/images/1725966098.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723629616.png', '', '<ul>\r\n<li>Sit on the floor with your knees bent and feet flat on the ground.</li>\r\n<li>Lean back slightly to a 45-degree angle, keeping your back straight.</li>\r\n<li>Lift your feet off the ground, balancing on your buttocks.</li>\r\n<li>Hold your hands together in front of your chest, or clasp them together.</li>\r\n<li>Begin by twisting your torso to the right, bringing your clasped hands or elbows toward your right hip.</li>\r\n<li>Simultaneously extend your left leg straight out, keeping your right knee bent.</li>\r\n<li>Twist your torso to the left, bringing your hands or elbows toward your left hip, while extending your right leg straight out and bending your left knee.</li>\r\n<li>Continue alternating sides in a controlled, smooth motion, mimicking a pedaling motion.</li>\r\n<li>Focus on engaging your core muscles throughout the exercise.</li>\r\n<li>Breathe steadily and maintain a controlled pace for the duration of the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725966098.mp4', NULL),
(270, 'Walk Wave Machine', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '0', '300 Sec', 8, 'Monday', 3, 'exercise_1723808572.png', 'https://fitme.cvinfotechserver.com/images/1725965911.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808572.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Focus on controlled breathing&mdash;inhale through your nose and exhale through your mouth.</li>\r\n<li>Combine with other exercises like squats, lunges, or calf raises for a full-body workout.</li>\r\n<li>Stay hydrated before, during, and after your workout.</li>\r\n<li>Consult a fitness professional if you&rsquo;re unsure about proper usage or form.</li>\r\n<li>Listen to your body&mdash;stop immediately if you feel dizzy, nauseous, or overly fatigued.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand on the Walkwave machine with feet shoulder-width apart.</li>\r\n<li>Begin with a low-intensity setting to get accustomed to the motion.</li>\r\n<li>Maintain a slight bend in your knees to reduce strain on joints.</li>\r\n<li>Engage your core muscles for stability.</li>\r\n<li>Gradually increase the intensity as you become more comfortable.</li>\r\n<li>Keep your posture upright, with your head aligned with your spine.</li>\r\n<li>Use the handles, if available, for balance, especially at higher intensities.</li>\r\n<li>Start with short sessions (5-10 minutes) and gradually increase duration.</li>\r\n<li>Cool down by reducing the intensity gradually before stepping off the machine.</li>\r\n</ul>', '1725965911.mp4', NULL),
(271, 'Cycling', 'Female', 'Belly fat', 'Anywhere', 11, 60, '1', 'Knee', '1', '0', '300 Sec', 6, 'Monday', 8, 'exercise_1723808483.png', 'https://fitme.cvinfotechserver.com/images/1725965838.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808483.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Check your bike\'s tire pressure, brakes, and chain before each ride.</li>\r\n<li>Wear bright or reflective clothing to increase visibility, especially in low light.</li>\r\n<li>Hydrate before, during, and after your ride.</li>\r\n<li>Use a bike lane or stay to the right side of the road when riding in traffic.</li>\r\n<li>Keep a steady rhythm by focusing on your breathing and pedal stroke.</li>\r\n<li>Carry a repair kit with essentials like a spare tube, tire levers, and a pump.</li>\r\n<li>Stretch after your ride to prevent muscle stiffness.</li>\r\n<li>Avoid distractions like using your phone while riding.</li>\r\n<li>Listen to your body&mdash;stop if you experience any pain or discomfort.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Adjust the seat height so that your leg is almost fully extended when the pedal is at its lowest point.</li>\r\n<li>Position the handlebars for a comfortable grip, with a slight bend in your elbows.</li>\r\n<li>Wear a helmet and other protective gear for safety.</li>\r\n<li>Start pedaling at a moderate pace to warm up your muscles.</li>\r\n<li>Keep your back straight and shoulders relaxed while riding.</li>\r\n<li>Shift gears as needed to maintain a steady cadence, especially on inclines.</li>\r\n<li>Signal your turns with hand signals and be aware of your surroundings.</li>\r\n<li>Maintain a consistent pace, avoiding sudden stops or accelerations.</li>\r\n<li>Gradually slow down to cool down before coming to a complete stop.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725965838.mp4', NULL),
(272, 'Treadmill Running', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '1', '0', '300 Sec', 8, 'Monday', 4, 'exercise_1723808424.png', 'https://fitme.cvinfotechserver.com/images/1725965747.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808424.png', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"f222c194-4b36-4de4-9aa8-8bb8b54d8ddb\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Check your bike\'s tire pressure, brakes, and chain before each ride.</li>\r\n<li>Wear bright or reflective clothing to increase visibility, especially in low light.</li>\r\n<li>Hydrate before, during, and after your ride.</li>\r\n<li>Use a bike lane or stay to the right side of the road when riding in traffic.</li>\r\n<li>Keep a steady rhythm by focusing on your breathing and pedal stroke.</li>\r\n<li>Carry a repair kit with essentials like a spare tube, tire levers, and a pump.</li>\r\n<li>Stretch after your ride to prevent muscle stiffness.</li>\r\n<li>Avoid distractions like using your phone while riding.</li>\r\n<li>Listen to your body&mdash;stop if you experience any pain or discomfort.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '<ul>\r\n<li>Adjust the seat height so that your leg is almost fully extended when the pedal is at its lowest point.</li>\r\n<li>Position the handlebars for a comfortable grip, with a slight bend in your elbows.</li>\r\n<li>Wear a helmet and other protective gear for safety.</li>\r\n<li>Start pedaling at a moderate pace to warm up your muscles.</li>\r\n<li>Keep your back straight and shoulders relaxed while riding.</li>\r\n<li>Shift gears as needed to maintain a steady cadence, especially on inclines.</li>\r\n<li>Signal your turns with hand signals and be aware of your surroundings.</li>\r\n<li>Maintain a consistent pace, avoiding sudden stops or accelerations.</li>\r\n<li>Gradually slow down to cool down before coming to a complete stop.</li>\r\n</ul>', '1725965747.mp4', NULL),
(273, 'Single-Leg Reach', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '0', '300 Sec', 8, 'Monday', 8, 'exercise_1723631359.png', 'https://fitme.cvinfotechserver.com/images/1725965671.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723631359.png', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"d43f0a89-e43f-43fa-a8d8-5d23b07917be\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Warm up with light activity before stretching to increase blood flow.</li>\r\n<li>Focus on maintaining proper form to avoid injury.</li>\r\n<li>Stretch both sides of your body equally to maintain balance.</li>\r\n<li>Never stretch to the point of pain&mdash;only to a mild discomfort.</li>\r\n<li>Incorporate stretching into your daily routine for improved flexibility.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '<ul>\r\n<li>Begin by standing or sitting in a comfortable position.</li>\r\n<li>Slowly move into the stretch until you feel a gentle pull in the targeted muscle.</li>\r\n<li>Hold the stretch for 15-30 seconds without bouncing.</li>\r\n<li>Breathe deeply, inhaling through your nose and exhaling through your mouth.</li>\r\n<li>Gradually release the stretch and return to the starting position.</li>\r\n</ul>', '1725965671.mp4', NULL),
(274, 'Stationery Bike', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '0', '300 sec', 8, 'Monday', 4, 'exercise_1723808384.png', 'https://fitme.cvinfotechserver.com/images/1723631783.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808384.png', '', '<ul>\r\n<li>Adjust the seat height so that your leg is nearly straight when the pedal is at its lowest point.</li>\r\n<li>Set the handlebars at a comfortable height, allowing a slight bend in your elbows.</li>\r\n<li>Start pedaling at a low resistance to warm up your muscles.</li>\r\n<li>Maintain a steady, controlled pace with smooth pedal strokes.</li>\r\n<li>Gradually increase the resistance to match your workout intensity.</li>\r\n<li>Keep your back straight and shoulders relaxed throughout the session.</li>\r\n<li>Use the built-in display or app to monitor your speed, distance, and heart rate.</li>\r\n<li>Cool down by gradually lowering the resistance and slowing your pace before stopping</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1723631783.mp4', NULL),
(275, 'Stationary Bike Extension', 'Male', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '1', '0', '300 Sec', 8, 'Monday', 8, 'exercise_1723808329.png', 'https://fitme.cvinfotechserver.com/images/1725965582.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808329.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Wear stiff-soled shoes or cycling shoes with cleats for better power transfer.</li>\r\n<li>Keep a water bottle nearby and stay hydrated throughout the workout.</li>\r\n<li>Use a gel seat cover or padded cycling shorts for added comfort.</li>\r\n<li>Listen to your body&mdash;adjust or stop if you experience pain or discomfort.</li>\r\n<li>Monitor your heart rate to ensure you&rsquo;re in your target zone.</li>\r\n<li>Mix up your routine with different resistance levels, speeds, and workout lengths.</li>\r\n<li>Secure your feet in the pedals and ensure the bike is stable before starting.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Adjust seat height for nearly full leg extension with a slight knee bend.</li>\r\n<li>Set handlebars at a comfortable height with a slight bend in your elbows.</li>\r\n<li>Warm up by pedaling at low resistance for 5-10 minutes.</li>\r\n<li>Sit upright, keep your back straight, and relax your shoulders.</li>\r\n<li>Focus on smooth, even pedal strokes, pushing down and pulling up slightly.</li>\r\n<li>Gradually increase resistance to match workout intensity.</li>\r\n<li>Maintain a consistent cadence, typically between 60-90 RPMs.</li>\r\n<li>Vary your workout with techniques like standing for hill climbs or sprints.</li>\r\n<li>Cool down by gradually reducing resistance and slowing your pace.</li>\r\n<li>Stretch after your workout to prevent stiffness and promote flexibility.</li>\r\n</ul>', '1725965582.mp4', NULL),
(276, 'Elliptical', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '0', '300 Sec', 6, 'Monday', 8, 'exercise_1723808293.png', 'https://fitme.cvinfotechserver.com/images/1725965504.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808293.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Wear comfortable, supportive shoes with good grip to avoid slipping.</li>\r\n<li>Keep a water bottle nearby and stay hydrated throughout your workout.</li>\r\n<li>Vary your workout by changing resistance levels, speed, and incline.</li>\r\n<li>Use the built-in programs or apps to challenge yourself with interval training.</li>\r\n<li>Focus on engaging your core to improve stability and balance.</li>\r\n<li>Monitor your heart rate to stay within your target cardio zone.</li>\r\n<li>Stretch your legs, hips, and back after your session to prevent stiffness.</li>\r\n<li>Avoid leaning on the handlebars to ensure you\'re getting a full-body workout.</li>\r\n<li>Listen to your body&mdash;reduce intensity or stop if you feel any discomfort or pain.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Adjust the foot pedals and handlebars for a comfortable fit.</li>\r\n<li>Step onto the machine, placing your feet securely on the pedals.</li>\r\n<li>Start with a low resistance and speed to warm up your muscles.</li>\r\n<li>Keep your back straight, shoulders relaxed, and head up.</li>\r\n<li>Grip the handlebars lightly, using them to help balance, not to support your weight.</li>\r\n<li>Focus on a smooth, gliding motion, pushing down with your feet and pulling up slightly.</li>\r\n<li>Maintain a steady pace, ensuring both arms and legs are moving in sync.</li>\r\n<li>Gradually increase resistance and incline to match your workout intensity.</li>\r\n<li>Breathe evenly, inhaling through your nose and exhaling through your mouth.</li>\r\n<li>Cool down by slowly decreasing resistance and speed for the last 5-10 minutes.</li>\r\n<li>Step off the machine carefully, holding the handlebars for support.</li>\r\n</ul>', '1725965504.mp4', NULL),
(278, 'Elliptical Cycling', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '0', '300 Sec', 8, 'Monday', 4, 'exercise_1723808220.png', 'https://fitme.cvinfotechserver.com/images/1725965447.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808220.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Wear comfortable, supportive shoes with good grip to ensure stability.</li>\r\n<li>Keep a water bottle handy and stay hydrated throughout your workout.</li>\r\n<li>Vary your routine by alternating between forward and backward pedaling.</li>\r\n<li>Use pre-programmed workouts or interval training to add variety and challenge.</li>\r\n<li>Engage your core to improve stability and enhance the effectiveness of the workout.</li>\r\n<li>Avoid leaning heavily on the handlebars to ensure you&rsquo;re working your core and legs effectively.</li>\r\n<li>Monitor your heart rate to stay within your target cardiovascular zone.</li>\r\n<li>Stretch your calves, hamstrings, and quads after the workout to prevent muscle tightness.</li>\r\n<li>Listen to your body&mdash;adjust intensity or stop if you feel discomfort or pain.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Adjust the machine\'s settings, such as resistance and incline, to a comfortable starting level.</li>\r\n<li>Step onto the elliptical, placing your feet securely on the pedals.</li>\r\n<li>Start with a low resistance to warm up, moving your legs in a smooth, circular motion.</li>\r\n<li>Grip the handlebars lightly, allowing your arms to move naturally with the pedals.</li>\r\n<li>Keep your posture upright, with your back straight and shoulders relaxed.</li>\r\n<li>Push down with your feet while simultaneously pulling up slightly to maintain a fluid motion.</li>\r\n<li>Maintain a consistent pace, ensuring both your arms and legs are moving in sync.</li>\r\n<li>Gradually increase the resistance or incline to match your desired workout intensity.</li>\r\n<li>Focus on even, controlled breathing&mdash;inhale through your nose and exhale through your mouth.</li>\r\n<li>Cool down by slowly reducing the resistance and pace for the last few minutes of your workout.</li>\r\n<li>Carefully step off the elliptical, using the handlebars for balance if needed.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725965447.mp4', NULL),
(279, 'Lying Supine DB Curl', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723633591.png', 'https://fitme.cvinfotechserver.com/images/1725607149.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723633591.png', '<ul>\r\n<li>Use a weight that allows you to perform the exercise with proper form and control.</li>\r\n<li>Keep your wrists straight and avoid letting them bend backward or forward.</li>\r\n<li>Focus on a slow and controlled movement to maximize muscle engagement.</li>\r\n<li>Exhale as you curl the dumbbells up, and inhale as you lower them back down.</li>\r\n<li>Avoid using momentum&mdash;focus on the biceps doing the work.</li>\r\n<li>Start with lighter weights and gradually increase as your strength improves.</li>\r\n<li>Incorporate this exercise into a broader arm workout routine for balanced muscle development.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Lie flat on your back (supine) on a bench, with your feet firmly planted on the ground.</li>\r\n<li>Hold a dumbbell in each hand with your palms facing up (supinated grip).</li>\r\n<li>Extend your arms fully, letting the dumbbells hang straight down from your shoulders.</li>\r\n<li>Keep your elbows close to your sides and stationary throughout the exercise.</li>\r\n<li>Slowly curl the dumbbells toward your shoulders by bending your elbows, focusing on squeezing your biceps.</li>\r\n<li>Pause briefly at the top of the movement when the dumbbells are near your shoulders.</li>\r\n<li>Lower the dumbbells back down in a controlled manner to the starting position.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725607149.mp4', NULL),
(280, 'Lever Preacher Curl', 'Male', 'Lose weight', 'At Home', 11, 60, '5', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1723633887.png', 'https://fitme.cvinfotechserver.com/images/1725606335.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723633887.png', '<ul>\r\n<li>Choose a weight that allows you to perform the exercise with proper form and full range of motion.</li>\r\n<li>Avoid using momentum&mdash;focus on controlled movements to effectively target the biceps.</li>\r\n<li>Keep your wrists straight and avoid letting them bend backward during the curl.</li>\r\n<li>Exhale as you curl the weight up and inhale as you lower it.</li>\r\n<li>Ensure your upper arms remain in contact with the pad throughout the exercise to isolate the biceps.</li>\r\n<li>Perform the exercise slowly, focusing on the contraction and stretch of the biceps.</li>\r\n<li>Warm up your biceps and forearms before starting with lighter weights or dynamic stretches.</li>\r\n<li>Stretch your biceps and forearms after the exercise to promote flexibility and recovery.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Adjust the seat height so that your upper arms rest comfortably on the preacher pad, with your elbows aligned with the pivot point of the lever.</li>\r\n<li>Select an appropriate weight for the lever preacher curl machine.</li>\r\n<li>Sit down and position your arms on the preacher pad, gripping the handles with an underhand (supinated) grip.</li>\r\n<li>Keep your chest pressed against the pad and your back straight.</li>\r\n<li>Start with your arms fully extended but not locked out, with the weight in a resting position.</li>\r\n<li>Slowly curl the handles upward by contracting your biceps, bringing the weight towards your shoulders.</li>\r\n<li>Pause briefly at the top of the movement, ensuring full contraction of the biceps.</li>\r\n<li>Slowly lower the weight back to the starting position, fully extending your arms.</li>\r\n<li>Repeat for the desired number of repetitions, maintaining control throughout the movement.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725606335.mp4', NULL),
(281, 'EZ Barbell Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1723810908.png', 'https://fitme.cvinfotechserver.com/images/1725606148.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810908.png', '<ul>\r\n<li>Start with a weight that allows you to maintain proper form for all repetitions.</li>\r\n<li>Focus on using your biceps to lift the weight, minimizing involvement of your shoulders and back.</li>\r\n<li>Keep your wrists straight to avoid strain, and avoid locking your elbows at the bottom of the movement.</li>\r\n<li>Breathe out as you lift the barbell and breathe in as you lower it.</li>\r\n<li>Avoid using momentum to lift the barbell; keep the movement slow and controlled.</li>\r\n<li>Incorporate a slight pause at the top of the curl for added intensity.</li>\r\n<li>Use a mirror to check your form and ensure your elbows stay in place.</li>\r\n<li>Gradually increase weight as you become stronger, but always prioritize form over heavy lifting.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding the EZ barbell with an underhand grip (palms facing up).</li>\r\n<li>Keep your elbows close to your sides and your back straight.</li>\r\n<li>Start with the barbell at arm&rsquo;s length, with your arms fully extended and the bar resting against your thighs.</li>\r\n<li>Slowly curl the barbell upward by bending your elbows, keeping them stationary and close to your torso.</li>\r\n<li>Continue curling until your forearms are vertical and the barbell is at shoulder height.</li>\r\n<li>Squeeze your biceps at the top of the movement, then slowly lower the barbell back to the starting position.</li>\r\n<li>Control the movement throughout, avoiding any jerking or swinging of the barbell.</li>\r\n<li>Perform the desired number of repetitions, maintaining proper form throughout.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725606148.mp4', NULL),
(282, 'DB Preacher Curl', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723810890.png', 'https://fitme.cvinfotechserver.com/images/1725606071.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810890.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Start with a manageable weight to maintain proper form and avoid straining your biceps.</li>\r\n<li>Keep your upper arm firmly pressed against the bench to isolate the bicep and prevent shoulder involvement.</li>\r\n<li>Move slowly and deliberately, particularly on the lowering phase, to maximize muscle engagement.</li>\r\n<li>Avoid locking your elbow at the bottom of the movement to keep tension on the bicep.</li>\r\n<li>Breathe out as you lift the dumbbell and breathe in as you lower it.</li>\r\n<li>Use a controlled motion&mdash;don&rsquo;t swing or jerk the weight, which can lead to injury.</li>\r\n<li>Focus on squeezing the bicep at the top of the curl for added effectiveness.</li>\r\n<li>Perform the exercise with one arm at a time to ensure balanced development and concentration on each bicep.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Sit on a preacher bench with your upper arms resting on the padded surface and your chest against the bench.</li>\r\n<li>Hold a dumbbell in one hand with an underhand grip (palm facing up).</li>\r\n<li>Extend your arm fully, allowing the dumbbell to lower until your arm is nearly straight but with a slight bend at the elbow.</li>\r\n<li>Slowly curl the dumbbell upward by contracting your bicep, keeping your upper arm stationary on the bench.</li>\r\n<li>Continue curling until the dumbbell reaches shoulder level and your bicep is fully contracted.</li>\r\n<li>Squeeze your bicep at the top of the movement, then slowly lower the dumbbell back to the starting position.</li>\r\n<li>Control the movement throughout, focusing on the bicep contraction rather than using momentum.</li>\r\n<li>Repeat the desired number of repetitions before switching to the other arm.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725606071.mp4', NULL),
(283, 'DB Incline Hammer Curl', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723810856.png', 'https://fitme.cvinfotechserver.com/images/1725605998.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810856.png', '<ul>\r\n<li>Start with a weight that allows you to perform the exercise with good form.</li>\r\n<li>Keep your upper arms stationary and focus on moving only your forearms.</li>\r\n<li>Maintain a neutral grip (palms facing each other) throughout the exercise to target the brachialis and brachioradialis muscles.</li>\r\n<li>Breathe out as you curl the dumbbells up and breathe in as you lower them.</li>\r\n<li>Move slowly and deliberately, especially during the lowering phase, to maximize muscle engagement.</li>\r\n<li>Avoid arching your back or using your shoulders to lift the weights.</li>\r\n<li>Use the full range of motion, fully extending your arms at the bottom of the curl to stretch the biceps.</li>\r\n<li>Consider performing the exercise one arm at a time to focus on the contraction and balance strength development.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Set an incline bench to a 45-degree angle.</li>\r\n<li>Sit on the bench with your back firmly against the pad, holding a dumbbell in each hand with a neutral grip (palms facing each other).</li>\r\n<li>Let your arms hang down fully extended, with your palms facing your torso.</li>\r\n<li>Keeping your upper arms stationary, slowly curl the dumbbells upward by bending your elbows, maintaining the neutral grip throughout the movement.</li>\r\n<li>Continue curling until the dumbbells are at shoulder level and your forearms are vertical.</li>\r\n<li>Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.</li>\r\n<li>Control the movement, avoiding any swinging or using momentum.</li>\r\n<li>Perform the desired number of repetitions, maintaining proper form throughout.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725605998.mp4', NULL),
(284, 'DB Incline Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723810804.png', 'https://fitme.cvinfotechserver.com/images/1725605900.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810804.png', '<ul>\r\n<li>Use a weight that allows you to maintain proper form without straining.</li>\r\n<li>Keep your upper arms stationary and focus on only moving your forearms.</li>\r\n<li>Breathe out as you curl the dumbbells up and breathe in as you lower them.</li>\r\n<li>Avoid arching your back or lifting your shoulders during the curl to isolate the biceps.</li>\r\n<li>Move slowly and with control, particularly during the lowering phase, to maximize muscle engagement.</li>\r\n<li>Ensure a full range of motion, extending your arms fully at the bottom to stretch the biceps.</li>\r\n<li>Consider performing the exercise with a slight pause at the top of the curl for added intensity.</li>\r\n<li>Perform the exercise one arm at a time if you find it difficult to maintain control with both arms simultaneously.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Set an incline bench to a 45-degree angle.</li>\r\n<li>Sit on the bench with your back fully supported by the pad.</li>\r\n<li>Hold a dumbbell in each hand with an underhand grip (palms facing up), letting your arms hang down fully extended at your sides.</li>\r\n<li>Keep your elbows close to your torso and your upper arms stationary as you slowly curl the dumbbells upward by bending your elbows.</li>\r\n<li>Continue curling until the dumbbells reach shoulder level, squeezing your biceps at the top of the movement.</li>\r\n<li>Slowly lower the dumbbells back to the starting position, fully extending your arms.</li>\r\n<li>Control the movement throughout, avoiding any swinging or use of momentum.</li>\r\n<li>Perform the desired number of repetitions, maintaining proper form.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725605900.mp4', NULL),
(285, 'DB Cross Hammer Curl', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723810149.png', 'https://fitme.cvinfotechserver.com/images/1725605812.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810149.png', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"b88c1c36-4caf-48cb-8ef2-f8bc66b9a877\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Start with a manageable weight to maintain proper form and avoid straining your muscles.</li>\r\n<li>Keep your upper arm stationary throughout the movement, focusing on using your bicep to lift the weight.</li>\r\n<li>Avoid swinging your torso or using momentum&mdash;keep the movement controlled.</li>\r\n<li>Breathe out as you curl the dumbbell and breathe in as you lower it.</li>\r\n<li>Keep your shoulders relaxed and avoid shrugging them during the exercise.</li>\r\n<li>Perform the exercise in a slow, controlled manner to maximize muscle engagement and effectiveness.</li>\r\n<li>Maintain a neutral spine and stable core to prevent unnecessary strain on your lower back.</li>\r\n<li>Consider performing the exercise one arm at a time to focus on balanced strength development and muscle contraction.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in one hand with a neutral grip (palm facing your torso).</li>\r\n<li>Keep your arm fully extended, with the dumbbell resting by your side.</li>\r\n<li>Curl the dumbbell across your body towards the opposite shoulder by bending your elbow.</li>\r\n<li>Continue curling until the dumbbell reaches shoulder height and your bicep is fully contracted.</li>\r\n<li>Slowly lower the dumbbell back to the starting position, fully extending your arm.</li>\r\n<li>Perform the desired number of repetitions on one arm, then switch to the other arm.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725605812.mp4', NULL),
(286, 'Db Concentration Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1723810097.png', 'https://fitme.cvinfotechserver.com/images/1725605741.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810097.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Start with a light weight to maintain proper form and prevent strain.</li>\r\n<li>Focus on isolating the bicep by keeping your upper arm still and only moving your forearm.</li>\r\n<li>Avoid using momentum or swinging your body; keep the movement slow and controlled.</li>\r\n<li>Breathe out as you curl the dumbbell up and breathe in as you lower it.</li>\r\n<li>Use a full range of motion, fully extending your arm at the bottom of the movement.</li>\r\n<li>Keep your posture upright and avoid leaning forward or backward.</li>\r\n<li>To increase the intensity, hold the contraction at the top of the curl for a second or two.</li>\r\n<li>Ensure that your elbow remains firmly in contact with your inner thigh to isolate the bicep effectively.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Sit on the edge of a bench with your feet flat on the floor, and spread your legs slightly.</li>\r\n<li>Hold a dumbbell in one hand with an underhand grip (palm facing up).</li>\r\n<li>Rest your elbow on the inner thigh of the same side leg, with your upper arm fully extended and the dumbbell hanging down.</li>\r\n<li>Keep your upper arm stationary and curl the dumbbell towards your shoulder by bending your elbow.</li>\r\n<li>Continue curling until your bicep is fully contracted and the dumbbell is close to your shoulder.</li>\r\n<li>Slowly lower the dumbbell back to the starting position, fully extending your arm.</li>\r\n<li>Perform the desired number of repetitions on one arm, then switch to the other arm.</li>\r\n</ul>', '1725605741.mp4', NULL),
(287, 'DB Biceps Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723810077.png', 'https://fitme.cvinfotechserver.com/images/1725605617.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723810077.png', '<ul>\r\n<li>Start with a weight that allows you to complete the exercise with proper form.</li>\r\n<li>Keep your elbows close to your body and avoid letting them drift forward or backward.</li>\r\n<li>Focus on contracting your biceps to lift the weight, minimizing shoulder and back involvement.</li>\r\n<li>Breathe out as you lift the dumbbells and breathe in as you lower them.</li>\r\n<li>Move in a slow, controlled manner to maximize muscle engagement and effectiveness.</li>\r\n<li>Avoid locking your elbows at the bottom of the movement to keep tension on the biceps.</li>\r\n<li>Perform the exercise with a full range of motion, extending your arms fully at the bottom and fully contracting at the top.</li>\r\n<li>Consider alternating arms or performing the exercise one arm at a time for added focus on each bicep.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up).</li>\r\n<li>Let your arms hang down at your sides, with your elbows close to your torso.</li>\r\n<li>Keep your upper arms stationary and curl the dumbbells upward by bending your elbows.</li>\r\n<li>Continue curling until your biceps are fully contracted and the dumbbells are at shoulder level.</li>\r\n<li>Squeeze your biceps at the top of the movement, then slowly lower the dumbbells back to the starting position.</li>\r\n<li>Maintain control throughout the movement, avoiding swinging or using momentum.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725605617.mp4', NULL),
(288, 'DB Alternate Bicep Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1723809990.png', 'https://fitme.cvinfotechserver.com/images/1725605534.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723809990.png', '<ul>\r\n<li>Start with a manageable weight to maintain proper form and avoid straining your muscles.</li>\r\n<li>Keep your elbows close to your sides and avoid letting them drift forward or backward.</li>\r\n<li>Focus on contracting your biceps to lift the weight, minimizing shoulder and back involvement.</li>\r\n<li>Breathe out as you curl the dumbbell up and breathe in as you lower it.</li>\r\n<li>Move in a slow, controlled manner to maximize muscle engagement and avoid using momentum.</li>\r\n<li>Maintain a straight back and avoid leaning or swinging your torso.</li>\r\n<li>Ensure a full range of motion by fully extending your arm at the bottom and fully contracting your bicep at the top.</li>\r\n<li>Perform the exercise alternately to allow one arm to recover while the other works.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip (palms facing up).</li>\r\n<li>Let your arms hang down at your sides, with your elbows close to your torso.</li>\r\n<li>Curl one dumbbell upward by bending your elbow, while keeping the other arm fully extended and stationary.</li>\r\n<li>Continue curling until your bicep is fully contracted and the dumbbell is at shoulder level.</li>\r\n<li>Slowly lower the dumbbell back to the starting position, maintaining control.</li>\r\n<li>Alternate arms, curling the other dumbbell while lowering the first.</li>\r\n<li>Perform the desired number of repetitions for each arm, ensuring balanced effort.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725605534.mp4', NULL);
INSERT INTO `exercises` (`exercise_id`, `exercise_title`, `exercise_gender`, `exercise_goal`, `exercise_workoutarea`, `exercise_minage`, `exercise_maxage`, `exercise_calories`, `exercise_injury`, `exercise_reps`, `exercise_sets`, `exercise_rest`, `exercise_equipment`, `week_day`, `exercise_level`, `exercise_image`, `exercise_video`, `exercise_image_link`, `exercise_tips`, `exercise_instructions`, `video`, `fit_coins`) VALUES
(289, 'Cable Standing Inner Curl', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1723809939.png', 'https://fitme.cvinfotechserver.com/images/1725262233.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723809939.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Start with a weight that allows you to maintain proper form and avoid straining your muscles.</li>\r\n<li>Keep your elbow close to your torso and avoid letting it drift forward or backward.</li>\r\n<li>Focus on using your bicep to lift the weight, minimizing involvement of your shoulder or back.</li>\r\n<li>Breathe out as you curl the handle up and breathe in as you lower it.</li>\r\n<li>Move in a slow, controlled manner to maximize muscle engagement and avoid using momentum.</li>\r\n<li>Maintain a stable core and avoid leaning or swaying during the exercise.</li>\r\n<li>Use a full range of motion by fully extending your arm at the bottom and fully contracting your bicep at the top.</li>\r\n<li>Perform the exercise one arm at a time to focus on each bicep individually.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand facing a cable machine with your feet shoulder-width apart.</li>\r\n<li>Attach a single handle to the low pulley on the cable machine.</li>\r\n<li>Grasp the handle with an underhand grip (palm facing up), positioning your elbow close to your torso.</li>\r\n<li>Take a small step back to create tension in the cable and ensure your arm is fully extended.</li>\r\n<li>Keep your upper arm stationary and curl the handle towards your shoulder by bending your elbow.</li>\r\n<li>Continue curling until your bicep is fully contracted and the handle is close to your shoulder.</li>\r\n<li>Slowly lower the handle back to the starting position, fully extending your arm.</li>\r\n<li>Perform the desired number of repetitions, then switch to the other arm.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725262233.mp4', NULL),
(290, 'Cable One Arm Curl', 'Male', 'Flexibility', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1723809733.png', 'https://fitme.cvinfotechserver.com/images/1725262136.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723809733.png', '<ul>\r\n<li>Choose a weight that allows you to maintain proper form and avoid using momentum.</li>\r\n<li>Keep your elbow close to your torso and avoid letting it drift forward or backward.</li>\r\n<li>Focus on contracting your bicep to lift the weight, minimizing shoulder and back involvement.</li>\r\n<li>Breathe out as you curl the handle up and breathe in as you lower it.</li>\r\n<li>Perform the exercise in a slow, controlled manner to maximize muscle engagement.</li>\r\n<li>Maintain a stable core and avoid leaning or swaying during the movement.</li>\r\n<li>Use a full range of motion by fully extending your arm at the bottom and contracting your bicep at the top.</li>\r\n<li>Consider using a mirror to check your form and ensure your upper arm remains stationary.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand facing a cable machine with your feet shoulder-width apart.</li>\r\n<li>Attach a single handle to the low pulley on the cable machine.</li>\r\n<li>Grasp the handle with one hand using an underhand grip (palm facing up).</li>\r\n<li>Step back slightly to create tension in the cable, allowing your arm to fully extend.</li>\r\n<li>Keep your upper arm stationary and close to your torso.</li>\r\n<li>Curl the handle upward towards your shoulder by bending your elbow.</li>\r\n<li>Continue curling until your bicep is fully contracted and the handle is close to your shoulder.</li>\r\n<li>Slowly lower the handle back to the starting position, fully extending your arm.</li>\r\n<li>Complete the desired number of repetitions, then switch to the other arm.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725262136.mp4', NULL),
(291, 'Barbell Incline Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1723808872.png', 'https://fitme.cvinfotechserver.com/images/1725261302.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808872.png', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Select a weight that allows you to perform the exercise with control and proper form.</li>\r\n<li>Keep your elbows close to your sides and avoid moving them forward or backward.</li>\r\n<li>Perform the exercise in a slow, controlled manner to maximize bicep engagement and avoid using momentum.</li>\r\n<li>Exhale as you curl the barbell up and inhale as you lower it.</li>\r\n<li>Ensure your upper arms remain stationary to isolate the biceps effectively.</li>\r\n<li>Maintain a stable and neutral spine position on the bench to prevent lower back strain.</li>\r\n<li>Use a full range of motion, extending your arms completely at the bottom and fully contracting your biceps at the top.</li>\r\n<li>If possible, use a mirror to check your form and ensure correct technique.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Set an incline bench to a 45-degree angle and make sure it is stable.</li>\r\n<li>Lie face down on the bench with your chest and stomach pressed against the pad.</li>\r\n<li>Grab a barbell with an underhand grip (palms facing up) and hold it with a shoulder-width grip.</li>\r\n<li>Let your arms hang straight down toward the floor, keeping your elbows close to your torso.</li>\r\n<li>Curl the barbell up towards your shoulders by bending your elbows, focusing on contracting your biceps.</li>\r\n<li>Continue curling until your biceps are fully contracted and the barbell is near shoulder height.</li>\r\n<li>Slowly lower the barbell back to the starting position, extending your arms fully.</li>\r\n<li>Complete the desired number of repetitions, maintaining proper form throughout.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725261302.mp4', NULL),
(292, 'Barbell Drag Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1723808846.png', 'https://fitme.cvinfotechserver.com/images/1725261112.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808846.png', '<ul>\r\n<li>Choose a weight that allows you to maintain proper form and control throughout the exercise.</li>\r\n<li>Keep your elbows close to your sides and avoid letting them drift forward.</li>\r\n<li>Focus on using your biceps to lift the barbell, minimizing shoulder and back involvement.</li>\r\n<li>Perform the movement in a slow, controlled manner to maximize bicep engagement and avoid swinging.</li>\r\n<li>Exhale as you lift the barbell and inhale as you lower it.</li>\r\n<li>Maintain a stable core and avoid leaning or swaying your body during the exercise.</li>\r\n<li>Use a full range of motion by fully extending your arms at the bottom and fully contracting your biceps at the top.</li>\r\n<li>Consider using a mirror to ensure proper form and technique throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) and hands slightly wider than shoulder-width apart.</li>\r\n<li>Allow the barbell to hang at arm\'s length in front of you, with your elbows close to your torso.</li>\r\n<li>Pull the barbell upward along your body by bending your elbows and dragging it up towards your chest, keeping the barbell close to your torso throughout the movement.</li>\r\n<li>Continue lifting until your biceps are fully contracted and the barbell reaches chest level.</li>\r\n<li>Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.</li>\r\n<li>Complete the desired number of repetitions, focusing on keeping the barbell close to your body.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725261112.mp4', NULL),
(293, 'Barbell Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1723808812.png', 'https://fitme.cvinfotechserver.com/images/1725260847.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723808812.png', '<ul>\r\n<li>Start with a weight that allows you to complete the exercise with good form and without straining.</li>\r\n<li>Keep your elbows close to your body and avoid letting them drift forward or backward.</li>\r\n<li>Focus on using your biceps to lift the weight, minimizing shoulder and back involvement.</li>\r\n<li>Perform the exercise in a slow, controlled manner to maximize muscle engagement and avoid using momentum.</li>\r\n<li>Exhale as you curl the barbell up and inhale as you lower it.</li>\r\n<li>Maintain a straight back and avoid leaning or swinging your torso.</li>\r\n<li>Use a full range of motion, fully extending your arms at the bottom and fully contracting your biceps at the top.</li>\r\n<li>Consider using a mirror to check your form and ensure that your elbows stay stationary.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a barbell with an underhand grip (palms facing up) and hands slightly wider than shoulder-width apart.</li>\r\n<li>Let the barbell hang down in front of you with your arms fully extended and elbows close to your torso.</li>\r\n<li>Keep your upper arms stationary and curl the barbell upward by bending your elbows.</li>\r\n<li>Continue curling until your biceps are fully contracted and the barbell is at shoulder level.</li>\r\n<li>Slowly lower the barbell back to the starting position, fully extending your arms.</li>\r\n<li>Repeat for the desired number of repetitions, maintaining control and proper form.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725260847.mp4', NULL),
(294, 'Lever Shrug', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1723811098.png', 'https://fitme.cvinfotechserver.com/images/1725260757.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723811098.png', '<ul>\r\n<li>Use a weight that allows you to maintain proper form and avoid straining your neck or shoulders.</li>\r\n<li>Focus on lifting with your shoulders, not your arms, to properly engage the trapezius muscles.</li>\r\n<li>Avoid rolling your shoulders; the movement should be straight up and down.</li>\r\n<li>Exhale as you lift your shoulders and inhale as you lower them.</li>\r\n<li>Keep your core engaged and your back straight to maintain good posture.</li>\r\n<li>Perform the movement in a slow and controlled manner, avoiding any jerking or using momentum.</li>\r\n<li>Consider using a mirror to check your form and ensure you&rsquo;re lifting evenly on both sides.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Stand facing the lever machine, with your feet shoulder-width apart.</li>\r\n<li>Grip the handles of the machine with both hands, keeping your arms fully extended at your sides.</li>\r\n<li>Stand upright with a slight bend in your knees and your chest up.</li>\r\n<li>Shrug your shoulders straight up towards your ears, lifting the handles as high as possible.</li>\r\n<li>Squeeze your shoulder muscles at the top of the movement, holding for a brief moment.</li>\r\n<li>Slowly lower your shoulders back to the starting position, allowing the handles to return to their original position.</li>\r\n<li>Repeat for the desired number of repetitions, maintaining control throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725260757.mp4', NULL),
(296, 'DB Shrug', 'Female', 'Belly fat', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1723811010.png', 'https://fitme.cvinfotechserver.com/images/1725260223.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723811010.png', '<ul>\r\n<li>Choose a weight that allows you to perform the exercise with proper form and control.</li>\r\n<li>Focus on using your shoulders to lift the dumbbells, not your arms or back.</li>\r\n<li>Avoid rolling your shoulders; keep the movement straight up and down.</li>\r\n<li>Exhale as you shrug your shoulders up and inhale as you lower them.</li>\r\n<li>Keep your neck relaxed and avoid tensing it during the movement.</li>\r\n<li>Perform the exercise in a slow, controlled manner to maximize muscle engagement and avoid using momentum.</li>\r\n<li>Consider using a mirror to check your form and ensure even lifting on both sides.</li>\r\n<li>Ensure your posture is upright, with a neutral spine and engaged core throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides.</li>\r\n<li>Keep your back straight and your core engaged.</li>\r\n<li>Lift your shoulders straight up towards your ears, bringing the dumbbells with them.</li>\r\n<li>Squeeze your shoulder blades together at the top of the movement, holding briefly.</li>\r\n<li>Slowly lower your shoulders back to the starting position, allowing the dumbbells to return to their original position.</li>\r\n<li>Repeat for the desired number of repetitions, maintaining control and proper form throughout.</li>\r\n</ul>', '1725260223.mp4', NULL),
(297, 'DB Shrug', 'Male', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1723811200.png', 'https://fitme.cvinfotechserver.com/images/1725260145.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723811200.png', '<ul>\r\n<li>Choose a weight that allows you to perform the exercise with proper form and control.</li>\r\n<li>Focus on using your shoulders to lift the dumbbells, not your arms or back.</li>\r\n<li>Avoid rolling your shoulders; keep the movement straight up and down.</li>\r\n<li>Exhale as you shrug your shoulders up and inhale as you lower them.</li>\r\n<li>Keep your neck relaxed and avoid tensing it during the movement.</li>\r\n<li>Perform the exercise in a slow, controlled manner to maximize muscle engagement and avoid using momentum.</li>\r\n<li>Consider using a mirror to check your form and ensure even lifting on both sides.</li>\r\n<li>Ensure your posture is upright, with a neutral spine and engaged core throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides.</li>\r\n<li>Keep your back straight and your core engaged.</li>\r\n<li>Lift your shoulders straight up towards your ears, bringing the dumbbells with them.</li>\r\n<li>Squeeze your shoulder blades together at the top of the movement, holding briefly.</li>\r\n<li>Slowly lower your shoulders back to the starting position, allowing the dumbbells to return to their original position.</li>\r\n<li>Repeat for the desired number of repetitions, maintaining control and proper form throughout.</li>\r\n</ul>', '1725260145.mp4', NULL),
(298, 'Barbell Close Grip', 'Female', 'Belly fat', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 6, 'Monday', 6, 'exercise_1723792640.png', 'https://fitme.cvinfotechserver.com/images/1723792640.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723792640.png', '', '<ul>\r\n<li>Lie flat on a bench with your feet firmly on the ground.</li>\r\n<li>Grip the barbell with your hands shoulder-width apart or slightly closer.</li>\r\n<li>Lift the barbell off the rack, keeping your arms straight and elbows locked.</li>\r\n<li>Lower the barbell slowly towards your chest, keeping your elbows close to your body.</li>\r\n<li>Stop when the barbell is just above your chest.</li>\r\n<li>Push the barbell back up to the starting position, fully extending your arms.</li>\r\n<li>Repeat for the desired number of repetitions.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1723792640.mp4', NULL),
(300, 'Cable Lying Triceps', 'Female', 'Belly fat', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 sec', 6, 'Monday', 6, 'exercise_1723793052.png', 'https://fitme.cvinfotechserver.com/images/1723793052.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723793052.png', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Lie flat on a bench with your feet planted on the ground.</li>\r\n<li>Hold the cable attachment with both hands, extending your arms straight above your chest.</li>\r\n<li>Keep your elbows close to your body, bending them slowly to lower the cable attachment toward your forehead.</li>\r\n<li>Lower the cable in a controlled manner, focusing on your triceps.</li>\r\n<li>Extend your arms back to the starting position, squeezing your triceps at the top.</li>\r\n<li>Repeat the movement for the desired number of repetitions.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1723793052.mp4', NULL),
(301, 'Battling Ropes', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '', '0', '300 Sec', 8, 'Monday', 4, 'exercise_1723809518.png', 'https://fitme.cvinfotechserver.com/images/1725259957.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1723809518.png', '', '<ul>\r\n<li>Stand with feet shoulder-width apart, knees slightly bent, and core engaged.</li>\r\n<li>Grip the ends of the ropes firmly with both hands.</li>\r\n<li>Start with the ropes lying on the ground in front of you.</li>\r\n<li>Generate waves by lifting and slamming the ropes, moving your arms up and down alternately or together.</li>\r\n<li>Use quick, controlled motions, focusing on maintaining good form.</li>\r\n<li>Keep your back straight and avoid leaning too far forward or backward.</li>\r\n<li>Use your entire body to generate force, including your legs and core.</li>\r\n<li>Breathe steadily throughout the exercise, exhaling during the more intense movements.</li>\r\n<li>Perform the exercise for a set time or number of reps, depending on your fitness level.</li>\r\n<li>Gradually increase intensity by speeding up the waves or adding more complex movements, such as side-to-side or circular motions.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725259957.mp4', NULL),
(302, 'Barbell Close Grip Bench Press', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Shoulder', '11', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1724146619.png', 'https://fitme.cvinfotechserver.com/images/1725259856.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724146619.png', '', '<ul>\n<li>Setup: Lie flat on a bench with your feet firmly on the ground. Grip the barbell with hands shoulder-width apart.</li>\n<li>Position: Keep your elbows close to your body to target the triceps more effectively.</li>\n<li>Execution: Lower the barbell slowly to your mid-chest while maintaining control. Keep your core tight and back flat on the bench.</li>\n<li>Press: Push the barbell back up explosively until your arms are fully extended.</li>\n<li>Breathing: Inhale while lowering the bar, exhale as you press up.</li>\n</ul>', '1725259856.mp4', NULL),
(303, 'Lying Triceps Extension', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1724147012.png', 'https://fitme.cvinfotechserver.com/images/1725259333.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724147012.png', '', '<ul>\r\n<li>Set up a flat bench in front of a cable machine with a low pulley.</li>\r\n<li>Attach a straight bar or EZ-curl bar to the low pulley.</li>\r\n<li>Lie flat on the bench, positioning yourself so that your head is closest to the cable machine.</li>\r\n<li>Grab the bar with an overhand grip, keeping your hands about shoulder-width apart.</li>\r\n<li>Extend your arms fully so the bar is directly above your forehead or slightly behind your head.</li>\r\n<li>Keep your upper arms stationary and perpendicular to your body throughout the exercise.</li>\r\n<li>Slowly lower the bar towards your forehead by bending your elbows, keeping your wrists straight.</li>\r\n<li>Inhale as you lower the bar, maintaining control and focusing on the triceps.</li>\r\n<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>\r\n<li>Press the bar back to the starting position by extending your elbows, exhaling as you do so.</li>\r\n<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>\r\n<li>Perform the desired number of repetitions, maintaining a controlled motion.</li>\r\n<li>After completing your set, carefully lower the bar and release the grip.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725259333.mp4', NULL),
(304, 'Rope Overhead Extension', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724147182.png', 'https://fitme.cvinfotechserver.com/images/1725259230.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724147182.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"bb1e9c09-3c53-4292-be93-0c65d82ac210\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Attach a rope handle to the high pulley of a cable machine.</li>\r\n<li>Stand facing away from the cable machine, gripping the rope with both hands, palms facing each other.</li>\r\n<li>Step forward slightly to create tension on the cable, and position your feet shoulder-width apart for stability.</li>\r\n<li>Raise the rope above your head, fully extending your arms, with your elbows close to your ears and pointing forward.</li>\r\n<li>Keep your upper arms stationary and perpendicular to the floor throughout the exercise.</li>\r\n<li>Slowly lower the rope behind your head by bending your elbows, keeping them close to your head.</li>\r\n<li>Inhale as you lower the rope, maintaining control and focusing on your triceps.</li>\r\n<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>\r\n<li>Press the rope back to the starting position by extending your elbows, exhaling as you do so.</li>\r\n<li>As you extend, slightly spread the rope ends apart to maximize triceps contraction.</li>\r\n<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>\r\n<li>Perform the desired number of repetitions, keeping the movement smooth and controlled.</li>\r\n<li>After completing your set, carefully lower the rope and release your grip.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725259230.mp4', NULL),
(305, 'Cable Pushdown Rope', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Elbow', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724147379.png', 'https://fitme.cvinfotechserver.com/images/1725259120.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724147379.png', '', '<ul>\r\n<li>Attach a rope handle to the high pulley of a cable machine.</li>\r\n<li>Stand facing the cable machine, feet shoulder-width apart, and slightly bend your knees.</li>\r\n<li>Grasp the rope with both hands, palms facing each other, and position your hands at chest level.</li>\r\n<li>Keep your elbows close to your sides, forming a 90-degree angle with your arms.</li>\r\n<li>Engage your core, keeping your back straight and your shoulders down.</li>\r\n<li>Slowly push the rope down by extending your elbows, keeping them stationary by your sides.</li>\r\n<li>As you extend, slightly spread the rope ends apart to increase triceps engagement.</li>\r\n<li>Exhale as you push down, fully extending your arms but avoiding locking out your elbows.</li>\r\n<li>Squeeze your triceps at the bottom of the movement.</li>\r\n<li>Slowly return to the starting position by bending your elbows, allowing the rope to rise back to chest level.</li>\r\n<li>Inhale as you return to the starting position, maintaining control throughout the movement.</li>\r\n<li>Perform the desired number of repetitions with a smooth, controlled motion.</li>\r\n<li>After completing your set, carefully release the rope and step back from the machine.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725259120.mp4', NULL),
(306, 'High Pulley Overhead', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Elbow', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724147574.png', 'https://fitme.cvinfotechserver.com/images/1725258962.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724147574.png', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Attach a rope handle to the high pulley of a cable machine.</li>\r\n<li>Stand facing away from the cable machine with your feet shoulder-width apart for stability.</li>\r\n<li>Grasp the rope with both hands, palms facing each other, and step forward to create tension on the cable.</li>\r\n<li>Extend your arms overhead, keeping your elbows slightly bent and close to your ears.</li>\r\n<li>Lean slightly forward at the waist, keeping your back straight and your core engaged.</li>\r\n<li>Slowly lower the rope behind your head by bending your elbows, maintaining a controlled motion.</li>\r\n<li>Inhale as you lower the rope, focusing on your triceps and keeping your upper arms stationary.</li>\r\n<li>Stop when your forearms are just past a 90-degree angle with your upper arms.</li>\r\n<li>Push the rope back to the starting position by extending your elbows, exhaling as you do so.</li>\r\n<li>As you extend, spread the rope ends apart slightly to maximize triceps contraction.</li>\r\n<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>\r\n<li>Perform the desired number of repetitions, keeping the movement smooth and controlled.</li>\r\n<li>After completing your set, carefully lower the rope and step back from the machine.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725258962.mp4', NULL),
(307, 'One Arm Triceps Extension', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724147816.png', 'https://fitme.cvinfotechserver.com/images/1725258846.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724147816.png', '', '<ul>\r\n<li>Attach a single handle to the high pulley of a cable machine.</li>\r\n<li>Stand facing away from the cable machine with your feet shoulder-width apart.</li>\r\n<li>Grab the handle with one hand, palm facing down, and step forward to create tension on the cable.</li>\r\n<li>Position your arm so that your elbow is bent at a 90-degree angle, close to your ear, and your upper arm is perpendicular to the floor.</li>\r\n<li>Keep your core engaged and your back straight.</li>\r\n<li>Slowly extend your arm, pushing the handle upward and away from your head.</li>\r\n<li>Exhale as you extend your arm, focusing on contracting your triceps.</li>\r\n<li>Fully extend your arm without locking out your elbow.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Slowly lower the handle back to the starting position by bending your elbow.</li>\r\n<li>Inhale as you return to the starting position, maintaining control throughout.</li>\r\n<li>Perform the desired number of repetitions with a controlled motion.</li>\r\n<li>Switch arms and repeat the exercise on the other side.</li>\r\n<li>After completing your set, carefully release the handle and step back from the machine.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725258846.mp4', NULL),
(308, 'Cable Triceps Pushdown', 'Male', 'Flexibility', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724147971.png', 'https://fitme.cvinfotechserver.com/images/1725258710.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724147971.png', '', '<ul>\r\n<li>Attach a straight bar or an angled bar to the high pulley of a cable machine.</li>\r\n<li>Stand facing the cable machine with your feet shoulder-width apart.</li>\r\n<li>Grasp the bar with an overhand grip, keeping your hands about shoulder-width apart.</li>\r\n<li>Position your elbows close to your sides, forming a 90-degree angle with your arms.</li>\r\n<li>Engage your core, keep your back straight, and slightly bend your knees for stability.</li>\r\n<li>Slowly push the bar down by extending your elbows, keeping them stationary by your sides.</li>\r\n<li>Exhale as you push down, fully extending your arms but avoiding locking out your elbows.</li>\r\n<li>Focus on contracting your triceps as you press the bar down.</li>\r\n<li>Squeeze your triceps at the bottom of the movement.</li>\r\n<li>Slowly return the bar to the starting position by bending your elbows, allowing the bar to rise back to chest level.</li>\r\n<li>Inhale as you return to the starting position, maintaining control throughout the movement.</li>\r\n<li>Perform the desired number of repetitions with a smooth, controlled motion.</li>\r\n<li>After completing your set, carefully release the bar and step back from the machine.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725258710.mp4', NULL),
(309, 'Cable Lying Triceps', 'Female', 'Belly fat', 'Anywhere', 11, 60, '1', 'Shoulder', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724148233.png', 'https://fitme.cvinfotechserver.com/images/1725258610.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724148233.png', '', '<ul>\r\n<li>Set up a flat bench in front of a cable machine with a low pulley.</li>\r\n<li>Attach a straight bar, EZ-curl bar, or rope handle to the low pulley.</li>\r\n<li>Lie flat on the bench, positioning yourself so that your head is closest to the cable machine.</li>\r\n<li>Grab the handle with an overhand grip (or neutral grip for the rope), keeping your hands about shoulder-width apart.</li>\r\n<li>Extend your arms fully so that the handle is directly above your forehead or slightly behind your head.</li>\r\n<li>Keep your upper arms stationary and perpendicular to the floor throughout the exercise.</li>\r\n<li>Slowly lower the handle towards your forehead by bending your elbows, keeping your wrists straight.</li>\r\n<li>Inhale as you lower the handle, maintaining control and focusing on your triceps.</li>\r\n<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>\r\n<li>Press the handle back to the starting position by extending your elbows, exhaling as you do so.</li>\r\n<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>\r\n<li>Perform the desired number of repetitions, maintaining a controlled motion.</li>\r\n<li>After completing your set, carefully lower the handle and release your grip.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725258610.mp4', NULL),
(310, 'Cable Overhead Triceps', 'Female', 'Belly fat', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724148392.png', 'https://fitme.cvinfotechserver.com/images/1725254110.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724148392.png', '', '<ul>\r\n<li>Attach a rope handle or straight bar to the high pulley of a cable machine.</li>\r\n<li>Stand facing away from the cable machine, with your feet shoulder-width apart for stability.</li>\r\n<li>Grasp the handle with both hands (palms facing each other if using a rope).</li>\r\n<li>Raise the handle above your head, fully extending your arms with your elbows close to your ears and pointing forward.</li>\r\n<li>Keep your upper arms stationary and your core engaged throughout the exercise.</li>\r\n<li>Slowly lower the handle behind your head by bending your elbows, keeping them close to your head.</li>\r\n<li>Inhale as you lower the handle, focusing on maintaining control and engaging your triceps.</li>\r\n<li>Stop when your forearms are just past a 90-degree angle to your upper arms.</li>\r\n<li>Extend your elbows to push the handle back to the starting position, exhaling as you do so.</li>\r\n<li>Squeeze your triceps at the top of the movement without locking out your elbows.</li>\r\n<li>Perform the desired number of repetitions with smooth, controlled motion.</li>\r\n<li>After completing your set, carefully lower the handle and release your grip.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725254110.mp4', NULL),
(311, 'Cable Pushdown Rope', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724148631.png', 'https://fitme.cvinfotechserver.com/images/1725253967.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724148631.png', '', '<ul>\r\n<li>Attach a rope handle to the high pulley of a cable machine.</li>\r\n<li>Stand facing the cable machine, feet shoulder-width apart, with a slight bend in your knees.</li>\r\n<li>Grasp the rope with both hands, palms facing each other, and position your hands at chest level.</li>\r\n<li>Keep your elbows close to your sides, forming a 90-degree angle with your arms.</li>\r\n<li>Engage your core, keeping your back straight and shoulders down.</li>\r\n<li>Slowly push the rope down by extending your elbows, keeping them stationary by your sides.</li>\r\n<li>As you extend, spread the rope ends apart to maximize triceps engagement.</li>\r\n<li>Exhale as you push down, fully extending your arms but avoiding locking out your elbows.</li>\r\n<li>Squeeze your triceps at the bottom of the movement.</li>\r\n<li>Slowly return the rope to the starting position by bending your elbows, allowing the rope to rise back to chest level.</li>\r\n<li>Inhale as you return to the starting position, maintaining control throughout the movement.</li>\r\n<li>Perform the desired number of repetitions with a smooth, controlled motion.</li>\r\n<li>After completing your set, carefully release the rope and step back from the machine.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253967.mp4', NULL),
(312, 'Cable Rope Pull', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724148816.png', 'https://fitme.cvinfotechserver.com/images/1725253861.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724148816.png', '', '<ul>\r\n<li>Attach a rope handle to a low pulley on a cable machine.</li>\r\n<li>Stand facing the machine, feet shoulder-width apart, with the rope handle gripped in both hands using a neutral grip (palms facing each other).</li>\r\n<li>Step back slightly to ensure the cable is taut.</li>\r\n<li>Stand upright with your arms fully extended and the rope hanging in front of you.</li>\r\n<li>Keep your core engaged and your shoulders pulled back.</li>\r\n<li>Begin by pulling the rope upward and outward toward your upper chest.</li>\r\n<li>Lead with your elbows, keeping them higher than your hands throughout the movement.</li>\r\n<li>Continue pulling until your elbows are in line with your shoulders or slightly higher.</li>\r\n<li>Hold the top position for a brief moment, squeezing your shoulder blades together.</li>\r\n<li>Slowly lower the rope back to the starting position with control, maintaining tension in your muscles.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253861.mp4', NULL),
(313, 'Cable One Arm Triceps', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724149059.png', 'https://fitme.cvinfotechserver.com/images/1725253772.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724149059.png', '', '<ul>\r\n<li>Attach a single-handle grip to the high pulley of a cable machine.</li>\r\n<li>Stand facing away from the machine, feet shoulder-width apart.</li>\r\n<li>Grab the handle with one hand, palm facing down (pronated grip).</li>\r\n<li>Position your arm so that your upper arm is beside your head, elbow bent, and the handle behind you.</li>\r\n<li>Stand upright with your core engaged and your chest lifted.</li>\r\n<li>Keep your upper arm stationary, close to your head, and your elbow pointing forward or slightly outward.</li>\r\n<li>Extend your elbow to press the handle upward until your arm is fully straight.</li>\r\n<li>Focus on squeezing your triceps at the top of the movement.</li>\r\n<li>Hold the extended position for a brief moment, keeping tension on the triceps.</li>\r\n<li>Slowly lower the handle back to the starting position by bending your elbow, maintaining control throughout the movement.</li>\r\n<li>Complete the desired number of reps on one arm, then switch to the other arm and repeat.</li>\r\n<li>Avoid moving your upper arm during the exercise; keep it stable to maximize triceps activation.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253772.mp4', NULL),
(314, 'DB Close Grip Press', 'Male', 'Flexibility', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724149270.png', 'https://fitme.cvinfotechserver.com/images/1725253572.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724149270.png', '', '<ul>\r\n<li>Lie flat on a bench with a dumbbell in each hand.</li>\r\n<li>Position the dumbbells close together directly above your chest, with your palms facing each other.</li>\r\n<li>Keep your feet flat on the floor and your core engaged.</li>\r\n<li>Your arms should be fully extended, with a slight bend in your elbows to avoid locking them out.</li>\r\n<li>Slowly lower the dumbbells down toward your chest, keeping them close together throughout the movement.</li>\r\n<li>Focus on using your triceps to control the descent.</li>\r\n<li>Once the dumbbells are close to your chest, pause for a moment.</li>\r\n<li>Push the dumbbells back up to the starting position by extending your elbows, squeezing your triceps at the top.</li>\r\n<li>Repeat for the desired number of reps, maintaining control and focus on your triceps throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253572.mp4', NULL),
(315, 'DB Kickback', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724149411.png', 'https://fitme.cvinfotechserver.com/images/1725253445.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724149411.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in one hand.</li>\r\n<li>Bend forward at the hips, keeping your back straight and your torso parallel to the floor.</li>\r\n<li>Bend your elbow to bring the dumbbell close to your side, with your upper arm parallel to the floor.</li>\r\n<li>Extend your elbow to push the dumbbell back, fully straightening your arm.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Slowly return the dumbbell to the starting position by bending your elbow.</li>\r\n<li>Complete the desired number of reps, then switch arms and repeat.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253445.mp4', NULL),
(316, 'DB Lying Triceps', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Knee', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724149654.png', 'https://fitme.cvinfotechserver.com/images/1725253496.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724149654.png', '', '<ul>\r\n<li>Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.</li>\r\n<li>Keep your feet flat on the floor and your core engaged.</li>\r\n<li>Bend your elbows to lower the dumbbells toward your forehead, keeping your upper arms stationary.</li>\r\n<li>Extend your elbows to push the dumbbells back up to the starting position, fully straightening your arms.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253496.mp4', NULL),
(317, 'DB One Arm Triceps', 'Male', 'Flexibility', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724149859.png', 'https://fitme.cvinfotechserver.com/images/1725253292.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724149859.png', '', '<ul>\r\n<li>Stand or sit with a dumbbell in one hand, holding it overhead with your arm fully extended.</li>\r\n<li>Keep your upper arm close to your head, with your elbow bent and pointing forward.</li>\r\n<li>Lower the dumbbell behind your head by bending your elbow, while keeping your upper arm stationary.</li>\r\n<li>Extend your elbow to raise the dumbbell back to the starting position, fully straightening your arm.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Complete the desired number of reps, then switch arms and repeat.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253292.mp4', NULL),
(318, 'DB Triceps Extension', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724150067.png', 'https://fitme.cvinfotechserver.com/images/1725253011.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724150067.png', '', '<ul>\r\n<li>Sit on a bench with your back straight and feet flat on the floor.</li>\r\n<li>Hold a dumbbell with both hands, positioning it overhead with your arms fully extended.</li>\r\n<li>Keep your upper arms close to your head and elbows pointing forward.</li>\r\n<li>Lower the dumbbell behind your head by bending your elbows, ensuring your upper arms remain stationary.</li>\r\n<li>Extend your elbows to lift the dumbbell back to the starting position, fully straightening your arms.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725253011.mp4', NULL),
(319, 'DB Close Grip', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724150582.png', 'https://fitme.cvinfotechserver.com/images/1725252910.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724150582.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"0fc15435-4185-467a-949b-25d6aff400f8\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Lie flat on a bench with a dumbbell in each hand, palms facing each other.</li>\r\n<li>Hold the dumbbells close together directly above your chest, with your arms fully extended.</li>\r\n<li>Keep your feet flat on the floor and your core engaged.</li>\r\n<li>Lower the dumbbells toward your chest while keeping them close together.</li>\r\n<li>Push the dumbbells back up to the starting position by extending your elbows, squeezing your triceps at the top.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725252910.mp4', NULL),
(320, 'Dumbbell Kickback', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724150674.png', 'https://fitme.cvinfotechserver.com/images/1725013748.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724150674.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in one hand.</li>\r\n<li>Bend forward at the hips, keeping your back straight and your torso parallel to the floor.</li>\r\n<li>Bend your elbow to bring the dumbbell close to your side, with your upper arm parallel to the floor.</li>\r\n<li>Extend your elbow to push the dumbbell back, fully straightening your arm.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Slowly return the dumbbell to the starting position by bending your elbow.</li>\r\n<li>Complete the desired number of reps, then switch arms and repeat.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725013748.mp4', NULL),
(321, 'DB Lying Triceps', 'Female', 'Lose weight', 'Anywhere', 11, 0, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724151270.png', 'https://fitme.cvinfotechserver.com/images/1725013680.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151270.png', '', '<ul>\r\n<li>Lie flat on a bench with a dumbbell in each hand, arms extended above your chest.</li>\r\n<li>Keep your feet flat on the floor and your core engaged.</li>\r\n<li>Bend your elbows to lower the dumbbells toward your forehead, keeping your upper arms stationary.</li>\r\n<li>Extend your elbows to push the dumbbells back up to the starting position, fully straightening your arms.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725013680.mp4', NULL),
(322, 'DB One Arm Triceps', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724151512.png', 'https://fitme.cvinfotechserver.com/images/1725013524.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151512.png', '', '<ul>\r\n<li>Stand or sit with a dumbbell in one hand, held overhead with your arm fully extended.</li>\r\n<li>Keep your upper arm close to your head, with your elbow bent and pointing forward.</li>\r\n<li>Lower the dumbbell behind your head by bending your elbow, while keeping your upper arm stationary.</li>\r\n<li>Extend your elbow to raise the dumbbell back to the starting position, fully straightening your arm.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Complete the desired number of reps, then switch arms and repeat.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725013524.mp4', NULL),
(323, 'Smith Calf Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1724151581.jpg', 'https://fitme.cvinfotechserver.com/images/1724151581.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151581.jpg', '', '<ul>\n<li>Set Up: Position yourself under the Smith machine bar with your shoulders slightly below the bar.</li>\n<li>Foot Placement: Place your feet shoulder-width apart on the platform or floor, with toes pointing slightly outwards.</li>\n<li>Bar Position: Rest the bar on your upper traps or shoulders.</li>\n<li>Lift: Push up through the balls of your feet, lifting your heels as high as possible.</li>\n<li>Pause: Hold the contraction at the top for a moment.</li>\n<li>Lower: Slowly lower your heels back down until your calves are fully stretched.</li>\n</ul>', '1724151581.mp4', NULL),
(324, 'Cable Extension Triceps', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Shoulder', '1', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724151639.png', 'https://fitme.cvinfotechserver.com/images/1725261569.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151639.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"066c0157-bce8-4095-9376-38b8a60cf1ec\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Sit on a bench with your back straight and feet flat on the floor.</li>\r\n<li>Hold a dumbbell with both hands, positioning it overhead with your arms fully extended.</li>\r\n<li>Keep your upper arms close to your head and elbows pointing forward.</li>\r\n<li>Lower the dumbbell behind your head by bending your elbows, while keeping your upper arms stationary.</li>\r\n<li>Extend your elbows to lift the dumbbell back to the starting position, fully straightening your arms.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725261569.mp4', NULL),
(325, 'Calf Press', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724151720.jpg', 'https://fitme.cvinfotechserver.com/images/1724151720.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151720.jpg', '', '<ul>\n<li>Position Yourself: Sit on the machine, placing your feet shoulder-width apart on the platform.</li>\n<li>Align Feet: Keep toes pointing slightly outward, with heels firmly on the platform.</li>\n<li>Release Safety: Unlock the safety bar, keeping your legs slightly bent.</li>\n<li>Press Up: Extend your ankles, pushing the platform away by raising your heels.</li>\n<li>Control Movement: Lower your heels slowly back to the starting position.</li>\n<li>Repeat: Perform the desired number of repetitions, maintaining a controlled pace.</li>\n<li>Re-engage Safety: After completing the set, re-engage the safety bar.</li>\n</ul>', '1724151720.mp4', NULL);
INSERT INTO `exercises` (`exercise_id`, `exercise_title`, `exercise_gender`, `exercise_goal`, `exercise_workoutarea`, `exercise_minage`, `exercise_maxage`, `exercise_calories`, `exercise_injury`, `exercise_reps`, `exercise_sets`, `exercise_rest`, `exercise_equipment`, `week_day`, `exercise_level`, `exercise_image`, `exercise_video`, `exercise_image_link`, `exercise_tips`, `exercise_instructions`, `video`, `fit_coins`) VALUES
(326, 'EZ Barbell Lying Triceps', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724151755.png', 'https://fitme.cvinfotechserver.com/images/1725013398.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151755.png', '', '<ul>\r\n<li>Lie flat on a bench with an EZ barbell in your hands, grip slightly narrower than shoulder-width.</li>\r\n<li>Hold the barbell with your arms fully extended above your chest, palms facing towards your feet.</li>\r\n<li>Keep your feet flat on the floor and your core engaged.</li>\r\n<li>Bend your elbows to lower the barbell towards your forehead, keeping your upper arms stationary.</li>\r\n<li>Extend your elbows to push the barbell back up to the starting position, fully straightening your arms.</li>\r\n<li>Squeeze your triceps at the top of the movement.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725013398.mp4', NULL),
(327, 'Lever Triceps Extension', 'Female', 'Body shape', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724151893.png', 'https://fitme.cvinfotechserver.com/images/1725013201.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151893.png', '', '<ul>\r\n<li>Sit on a lever machine designed for triceps extensions with your back against the pad and feet flat on the floor.</li>\r\n<li>Adjust the seat height and weight as needed.</li>\r\n<li>Grip the handles or set your arms on the designated pads, ensuring your elbows are bent and positioned near your sides.</li>\r\n<li>Extend your arms to push the handles away or press the weights down, straightening your elbows.</li>\r\n<li>Squeeze your triceps at the end of the movement.</li>\r\n<li>Slowly return to the starting position by bending your elbows, maintaining control.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725013201.mp4', NULL),
(328, 'Lever Stand Calf Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1724151977.jpg', 'https://fitme.cvinfotechserver.com/images/1724151977.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724151977.jpg', '', '<ul>\n<li>Position yourself: Stand on the platform with your shoulders under the lever pads, feet shoulder-width apart, and toes pointing forward.</li>\n<li>Align your feet: Place the balls of your feet on the edge of the platform, allowing your heels to hang off.</li>\n<li>Engage your core: Tighten your core muscles to stabilize your body.</li>\n<li>Raise your heels: Push through the balls of your feet, raising your heels as high as possible while squeezing your calves.</li>\n<li>Hold the position: Pause briefly at the top of the movement to maximize the contraction.</li>\n<li>Lower slowly: Gradually lower your heels back down to the starting position, maintaining control.</li>\n</ul>', '1724151977.mp4', NULL),
(329, 'Lever Seated Calf Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724152144.jpg', 'https://fitme.cvinfotechserver.com/images/1724152144.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152144.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Adjust the seat to ensure your thighs are parallel to the floor.</li>\r\n<li>Place the balls of your feet on the platform, keeping your heels hanging off the edge.</li>\r\n<li>Release the safety bar by lifting the lever or handle.</li>\r\n<li>Push up with your toes to raise the weight, extending your ankles fully.</li>\r\n<li>Lower your heels slowly until you feel a stretch in your calves.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1724152144.mp4', NULL),
(330, 'Dumbbell Calf Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724152315.jpg', 'https://fitme.cvinfotechserver.com/images/1724152315.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152315.jpg', '', '<p>&nbsp;</p>\r\n<ul>\r\n<li>Stand upright with a dumbbell in each hand, feet hip-width apart.</li>\r\n<li>Position the balls of your feet on an elevated surface (like a step) with your heels hanging off.</li>\r\n<li>Keep your core engaged and back straight throughout the movement.</li>\r\n<li>Raise your heels by pressing through the balls of your feet, lifting as high as possible.</li>\r\n<li>Pause briefly at the top, feeling the contraction in your calves.</li>\r\n<li>Lower your heels slowly back to the starting position, controlling the descent.</li>\r\n<li>Repeat for desired reps while maintaining good form.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1724152315.mp4', NULL),
(331, 'DB Single Leg Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724152430.jpg', 'https://fitme.cvinfotechserver.com/images/1724152430.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152430.jpg', '', '<ul>\r\n<li>Start Position: Hold a dumbbell in one hand, stand on one leg, and place the other hand on a wall or sturdy surface for balance.</li>\r\n<li>Raise: Lift your heel off the ground, rising onto the ball of your foot while keeping your leg straight.</li>\r\n<li>Squeeze: At the top, squeeze your calf muscle and hold for a moment.</li>\r\n<li>Lower: Slowly lower your heel back to the starting position without letting your heel touch the ground.</li>\r\n</ul>', '1724152430.mp4', NULL),
(332, 'Barbell Rear Delt', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724152537.png', 'https://fitme.cvinfotechserver.com/images/1725013090.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152537.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"9b0bf5ae-85de-4613-9b75-b02b34e57838\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight and chest up.</li>\r\n<li>Hold a barbell with an overhand grip, arms fully extended and slightly wider than shoulder-width.</li>\r\n<li>Let the barbell hang straight down in front of you, with your palms facing towards you.</li>\r\n<li>Pull the barbell up and out to the sides, leading with your elbows and keeping them slightly bent.</li>\r\n<li>Raise the barbell until your upper arms are parallel to the floor or slightly higher.</li>\r\n<li>Squeeze your rear delts at the top of the movement.</li>\r\n<li>Slowly lower the barbell back to the starting position, maintaining control.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725013090.mp4', NULL),
(333, 'Smith Leg Press', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724152578.jpg', 'https://fitme.cvinfotechserver.com/images/1724152578.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152578.jpg', '', '<ul>\r\n<li>Adjust the seat to a comfortable position with back support.</li>\r\n<li>Load the desired weight onto the Smith machine bar.</li>\r\n<li>Position your feet shoulder-width apart on the platform.</li>\r\n<li>Unlock the safety by rotating the bar handles forward.</li>\r\n<li>Lower the bar slowly by bending your knees until they form a 90-degree angle.</li>\r\n<li>Push the bar upward by extending your legs fully.</li>\r\n<li>Lock the bar safely by rotating the handles back after completing the set.</li>\r\n<li>Repeat for the desired reps with controlled movements.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1724152578.mp4', NULL),
(334, 'Barbell Shrug', 'Female', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724152679.png', 'https://fitme.cvinfotechserver.com/images/1725013032.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152679.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.</li>\r\n<li>Keep your arms fully extended and your shoulders relaxed.</li>\r\n<li>Lift your shoulders towards your ears by shrugging them upward.</li>\r\n<li>Squeeze your traps at the top of the movement.</li>\r\n<li>Slowly lower your shoulders back to the starting position.</li>\r\n<li>Repeat for the desired number of reps, keeping the movement controlled and avoiding any jerking motions.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725013032.mp4', NULL),
(335, 'Smith Chair Squad', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724152695.jpg', 'https://fitme.cvinfotechserver.com/images/1724152695.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152695.jpg', '', '<ul>\n<li>Position: Stand with feet shoulder-width apart, facing away from the chair.</li>\n<li>Alignment: Place the barbell across your upper back, grip slightly wider than shoulder-width.</li>\n<li>Chair Placement: Ensure the chair is directly behind you, just touching the back of your legs.</li>\n<li>Engage Core: Tighten your core, keeping your back straight and chest up.</li>\n<li>Lower: Slowly bend your knees and hips to lower your body until your glutes lightly touch the chair.</li>\n<li>Push: Drive through your heels to return to the starting position, keeping the movement controlled.</li>\n</ul>', '1724152695.mp4', NULL),
(336, 'Hack Squats', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724152842.jpg', 'https://fitme.cvinfotechserver.com/images/1724152842.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152842.jpg', '', '<ul>\n<li>Start Position: Stand with feet shoulder-width apart, holding a dumbbell in each hand behind your thighs.</li>\n<li>Set Posture: Keep your back straight, chest up, and core engaged.</li>\n<li>Squat Down: Lower your hips back and down into a squat, keeping the dumbbells close to your body.</li>\n<li>Knee Alignment: Ensure your knees track over your toes, not past them.</li>\n<li>Rise Up: Push through your heels to stand back up, maintaining good posture.</li>\n</ul>', '1724152842.mp4', NULL),
(337, 'Barbell Rear Delt Raise', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1724152926.png', 'https://fitme.cvinfotechserver.com/images/1725012973.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724152926.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and bend forward at the hips, keeping your back straight and chest up.</li>\r\n<li>Hold a barbell with an overhand grip, arms fully extended, and let it hang down in front of you.</li>\r\n<li>Keeping your elbows slightly bent, raise the barbell out to the sides until your upper arms are parallel to the floor.</li>\r\n<li>Squeeze your rear delts at the top of the movement.</li>\r\n<li>Slowly lower the barbell back to the starting position, maintaining control.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725012973.mp4', NULL),
(338, 'Barbell Shrug', 'Male', 'Flexibility', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724153042.png', 'https://fitme.cvinfotechserver.com/images/1725012660.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153042.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, letting it hang at arm\'s length in front of your thighs.</li>\r\n<li>Keep your arms fully extended and your shoulders relaxed.</li>\r\n<li>Lift your shoulders straight up towards your ears by shrugging them.</li>\r\n<li>Squeeze your traps at the top of the movement.</li>\r\n<li>Slowly lower your shoulders back down to the starting position.</li>\r\n<li>Repeat for the desired number of reps, maintaining a controlled motion throughout.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725012660.mp4', NULL),
(339, 'Lever Standing Raise', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724153046.jpg', 'https://fitme.cvinfotechserver.com/images/1724153046.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153046.jpg', '', '<ul>\n<li>Start Position: Stand with your feet shoulder-width apart, holding a lever handle in each hand.</li>\n<li>Engage Core: Tighten your core muscles for stability.</li>\n<li>Lift Lever: Raise the levers behind you, keeping your arms straight.</li>\n<li>Squeeze Glutes: Focus on squeezing your glutes as you lift.</li>\n</ul>', '1724153046.mp4', NULL),
(340, 'Lever Seated Hip', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724153218.jpg', 'https://fitme.cvinfotechserver.com/images/1724153218.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153218.jpg', '', '<ul>\n<li>Adjust Seat: Set the seat height to align with your hips.</li>\n<li>Position Feet: Place feet firmly on the footrests.</li>\n<li>Adjust Lever: Set the weight according to your fitness level.</li>\n<li>Grip Handles: Hold handles or sides for support.</li>\n<li>Start Motion: Push legs outward using your hips.</li>\n<li>Return Slowly: Allow legs to return to the starting position.</li>\n<li>Repeat: Perform the exercise for the desired number of reps.</li>\n</ul>', '1724153218.mp4', NULL),
(341, 'Lever Seated Leg Curl', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724153389.jpg', 'https://fitme.cvinfotechserver.com/images/1724153389.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153389.jpg', '', '<ul>\n<li>Sit Down: Sit on a bench or chair with your feet flat on the floor.</li>\n<li>Position Dumbbell: Hold a dumbbell between your feet or place it on your lap for resistance.</li>\n<li>Brace Core: Keep your back straight and core engaged.</li>\n<li>Curl Legs: Bend your knees to lift your heels towards your glutes, using the dumbbell for resistance.</li>\n<li>Extend Legs: Slowly lower your feet back to the starting position, fully extending your legs.</li>\n<li>Repeat: Perform the desired number of repetitions.</li>\n</ul>', '1724153389.mp4', NULL),
(342, 'Lever Seated Calf Raise', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724153503.jpg', 'https://fitme.cvinfotechserver.com/images/1724153503.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153503.jpg', '', '<ul>\n<li>Adjust the seat to ensure your thighs are parallel to the floor.</li>\n<li>Place the balls of your feet on the platform, keeping your heels hanging off the edge.</li>\n<li>Release the safety bar by lifting the lever or handle.</li>\n<li>Push up with your toes to raise the weight, extending your ankles fully.</li>\n<li>Lower your heels slowly until you feel a stretch in your calves.</li>\n<li>Repeat the movement for the desired number of reps.</li>\n</ul>', '1724153503.mp4', NULL),
(343, 'Lever Kneeling Leg', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724153627.jpg', 'https://fitme.cvinfotechserver.com/images/1724153627.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153627.jpg', '', '<ul>\n<li>Start Position: Kneel on one knee, with the other foot flat on the ground and your torso upright.</li>\n<li>Setup: Place your working leg on the lever machine or platform.</li>\n<li>Adjust: Set the lever height so it aligns with the back of your lower leg.</li>\n<li>Movement: Push the lever down by extending your working leg, keeping your knee stable.</li>\n<li>Return: Slowly return to the starting position.</li>\n<li>Repetitions: Perform the desired number of repetitions.</li>\n<li>Switch: Repeat with the opposite leg.</li>\n</ul>', '1724153627.mp4', NULL),
(344, 'Lever Horizontal Leg', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724153744.jpg', 'https://fitme.cvinfotechserver.com/images/1724153744.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153744.jpg', '', '<ul>\n<li>Adjust the Lever: Set the lever to a comfortable starting position.</li>\n<li>Position Yourself: Sit down on the lever machine, feet securely on the footpads, and back straight.</li>\n<li>Grip Handles: Hold the handles firmly for support.</li>\n<li>Engage Core: Tighten your abdominal muscles.</li>\n<li>Lift Legs: Extend your legs horizontally, keeping them straight.</li>\n<li>Control Movement: Slowly lower your legs back to the starting position.</li>\n<li>Repeat: Perform the desired number of repetitions.</li>\n</ul>', '1724153744.mp4', NULL),
(345, 'Bicycle Twisting Crunches', 'Male', 'Flexibility', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 5, 'Monday', 4, 'exercise_1724153750.png', 'https://fitme.cvinfotechserver.com/images/1725012231.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153750.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"da5def4d-2930-4ece-8fd9-6e0d1728780b\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Sit on the floor with your knees bent and feet flat on the ground.</li>\r\n<li>Lean back slightly to a 45-degree angle, engaging your core.</li>\r\n<li>Place your hands behind your head with your elbows pointing out to the sides.</li>\r\n<li>Lift your feet off the ground, bringing your knees to a 90-degree angle so that your shins are parallel to the floor.</li>\r\n<li>Begin the movement by twisting your torso to the right while bringing your left knee towards your right elbow, extending your right leg out straight.</li>\r\n<li>Switch sides, twisting your torso to the left while bringing your right knee towards your left elbow and extending your left leg out straight.</li>\r\n<li>Continue alternating sides in a controlled, twisting motion, mimicking a pedaling motion.</li>\r\n<li>Repeat for the desired number of reps, maintaining the 45-degree angle and engaging your core throughout.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725012231.mp4', NULL),
(346, '45 Degree Side Bend', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724153909.png', 'https://fitme.cvinfotechserver.com/images/1725011240.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153909.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and hold a dumbbell in one hand by your side.</li>\r\n<li>Engage your core and keep your back straight.</li>\r\n<li>Tilt your torso to the side, bringing the dumbbell down toward your knee while keeping your hips stationary.</li>\r\n<li>Return to the starting position by contracting your oblique muscles and straightening your torso.</li>\r\n<li>Complete the desired number of reps on one side, then switch to the other side and repeat.</li>\r\n<li>Maintain a controlled motion and avoid leaning forward or backward.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725011240.mp4', NULL),
(347, 'Weighted Calf Raise', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724153920.jpg', 'https://fitme.cvinfotechserver.com/images/1724153920.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724153920.jpg', '', '<ul>\r\n<li>Start Position: Stand with feet shoulder-width apart, dumbbells at your sides, palms facing in.</li>\r\n<li>Engage Core: Tighten your abdominal muscles.</li>\r\n<li>Lift Weights: Raise dumbbells to shoulder height, keeping elbows slightly bent.</li>\r\n<li>Pause: Hold for a brief moment at the top.</li>\r\n<li>Lower Slowly: Return dumbbells to starting position with control.</li>\r\n<li>Repeat: Perform the desired number of reps.</li>\r\n</ul>', '1724153920.mp4', NULL),
(348, '45 Degree Side Bend', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724154029.png', 'https://fitme.cvinfotechserver.com/images/1725011197.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154029.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart and hold a dumbbell in one hand by your side.</li>\r\n<li>Engage your core and keep your back straight.</li>\r\n<li>Tilt your torso to the side, bringing the dumbbell down toward your knee while keeping your hips stationary.</li>\r\n<li>Return to the starting position by contracting your oblique muscles and straightening your torso.</li>\r\n<li>Complete the desired number of reps on one side, then switch to the other side and repeat.</li>\r\n<li>Maintain a controlled motion and avoid leaning forward or backward.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725011197.mp4', NULL),
(349, 'DB Lunge', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724154085.jpg', 'https://fitme.cvinfotechserver.com/images/1724154085.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154085.jpg', '', '<ul>\n<li>Stand tall with feet hip-width apart, holding a dumbbell in each hand by your sides.</li>\n<li>Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees.</li>\n<li>Keep your front knee aligned with your ankle, and your back knee should hover just above the ground.</li>\n<li>Push through your front heel to return to the starting position.</li>\n<li>Repeat on the other side, alternating legs.</li>\n</ul>', '1724154085.mp4', NULL),
(350, 'DB Single Calf Raise', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724154205.jpg', 'https://fitme.cvinfotechserver.com/images/1724154205.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154205.jpg', '', '<ul>\r\n<li>Start Position: Hold a dumbbell in one hand, stand on one leg, and place the other hand on a wall or sturdy surface for balance.</li>\r\n<li>Raise: Lift your heel off the ground, rising onto the ball of your foot while keeping your leg straight.</li>\r\n<li>Squeeze: At the top, squeeze your calf muscle and hold for a moment.</li>\r\n<li>Lower: Slowly lower your heel back to the starting position without letting your heel touch the ground.</li>\r\n<li>Repeat: Complete the desired number of reps, then switch to the other leg.</li>\r\n</ul>', '1724154205.mp4', NULL),
(351, 'Band Twist', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724154230.png', 'https://fitme.cvinfotechserver.com/images/1725011126.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154230.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"88d5b825-0dbd-400d-a53e-ee42ef9db6b2\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Secure a resistance band to a stable anchor point at chest height.</li>\r\n<li>Stand facing the anchor point with your feet shoulder-width apart and a slight bend in your knees.</li>\r\n<li>Hold the band with both hands, arms extended in front of you, and step back to create tension in the band.</li>\r\n<li>Rotate your torso to one side, pulling the band across your body, while keeping your hips and legs stable.</li>\r\n<li>Return to the starting position by rotating your torso back to the center.</li>\r\n<li>Repeat the movement for the desired number of reps, then switch to the other side.</li>\r\n<li>Maintain a controlled motion and engage your core throughout the exercise.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725011126.mp4', NULL),
(352, 'Close Feet Leg Press', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724154409.jpg', 'https://fitme.cvinfotechserver.com/images/1724154409.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154409.jpg', '', '<ul>\n<li>Adjust Seat: Set the seat so your knees are at a 90-degree angle when feet are on the platform.</li>\n<li>Position Feet: Place your feet close together in the center of the platform.</li>\n<li>Engage Core: Tighten your core muscles for stability.</li>\n<li>Press Platform: Push the platform away using your legs until knees are almost fully extended.</li>\n<li>Control Descent: Slowly lower the platform back to the starting position.</li>\n<li>Repeat: Perform the desired number of reps while maintaining proper form.</li>\n</ul>', '1724154409.mp4', NULL),
(353, 'Bench Leg Raise', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724154431.png', 'https://fitme.cvinfotechserver.com/images/1725011021.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154431.png', '', '<ul>\r\n<li>Lie flat on a bench with your legs extended and your arms at your sides for support.</li>\r\n<li>Hold onto the sides of the bench or place your hands under your glutes for additional stability.</li>\r\n<li>Keeping your legs straight, lift them up towards the ceiling until they are perpendicular to your torso.</li>\r\n<li>Slowly lower your legs back down toward the bench, stopping just before they touch the surface.</li>\r\n<li>Keep your core engaged and avoid letting your lower back arch excessively.</li>\r\n<li>Repeat for the desired number of reps, maintaining control throughout the movement.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725011021.mp4', NULL),
(354, 'Barbell Squads', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724154620.jpg', 'https://fitme.cvinfotechserver.com/images/1724154620.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154620.jpg', '', '<ul>\n<li>Set up: Place a barbell across your upper back, just below your neck.</li>\n<li>Feet: Stand with your feet shoulder-width apart and toes slightly turned out.</li>\n<li>Grip: Hold the barbell with both hands, keeping your elbows back.</li>\n<li>Engage Core: Tighten your core and keep your chest up.</li>\n<li>Squat Down: Lower your body by bending your knees and hips, keeping your back straight.</li>\n<li>Depth: Go down until your thighs are parallel to the ground or slightly below.</li>\n<li>Push Up: Drive through your heels and straighten your legs to return to the starting position.</li>\n</ul>', '1724154620.mp4', NULL),
(355, 'Cable Kneeling Crunch', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724154631.png', 'https://fitme.cvinfotechserver.com/images/1725010878.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154631.png', '', '<ul>\r\n<li>Kneel in front of a cable machine with a high pulley, holding the cable handle or rope attachment with both hands.</li>\r\n<li>Pull the handle or rope down so that it is close to your chest and keep your hands at forehead level.</li>\r\n<li>Place your knees and shins on the ground, and engage your core.</li>\r\n<li>Crunch forward by bringing your elbows towards your knees while bending your torso and keeping your hips stable.</li>\r\n<li>Return to the starting position by slowly straightening your torso and extending your arms.</li>\r\n<li>Repeat for the desired number of reps, maintaining control and focusing on contracting your abs throughout the movement.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010878.mp4', NULL),
(356, 'Barbell Lunges', 'Female', 'Belly fat', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724154712.jpg', 'https://fitme.cvinfotechserver.com/images/1724154712.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154712.jpg', '', '<ul>\n<li>Start Position: Stand with feet shoulder-width apart, barbell resting on your upper back.</li>\n<li>Step Forward: Take a large step forward with one leg.</li>\n<li>Lower Body: Bend both knees to lower your body until your back knee almost touches the ground.</li>\n<li>Push Up: Push through the heel of your front foot to return to the starting position.</li>\n<li>Repeat: Alternate legs and repeat for the desired number of reps.</li>\n<li>Maintain Form: Keep your torso upright and core engaged throughout.</li>\n</ul>', '1724154712.mp4', NULL),
(357, 'Cable Standing Crunch', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724154725.png', 'https://fitme.cvinfotechserver.com/images/1725010539.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154725.png', '', '<ul>\r\n<li>Stand facing a cable machine with a high pulley, holding the cable handle or rope attachment with both hands.</li>\r\n<li>Adjust the weight and pull the handle down so that it\'s at chest level.</li>\r\n<li>Engage your core and brace your abdominal muscles.</li>\r\n<li>Pull the handle down towards your chest while simultaneously crunching forward at the waist, bringing your elbows towards your knees.</li>\r\n<li>Keep your hips stable and avoid leaning forward excessively.</li>\r\n<li>Slowly return to the starting position by straightening your torso and extending your arms.</li>\r\n<li>Repeat for the desired number of reps, focusing on contracting your abs throughout the movement.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010539.mp4', NULL),
(358, 'Cable Standing Lift', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724154909.png', 'https://fitme.cvinfotechserver.com/images/1725010476.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154909.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"ff64a33c-4ebb-436c-ab09-1eaea0461c3c\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Stand facing a cable machine with a low pulley, holding the cable handle or rope attachment with one hand.</li>\r\n<li>Adjust the weight and start with your arm extended down by your side, palm facing inward.</li>\r\n<li>Engage your core and keep your torso upright.</li>\r\n<li>Lift the handle straight out to the side or diagonally in front of you, keeping your arm slightly bent.</li>\r\n<li>Continue lifting until your arm is parallel to the floor or slightly higher, maintaining control throughout.</li>\r\n<li>Slowly lower the handle back to the starting position.</li>\r\n<li>Repeat for the desired number of reps, then switch arms and repeat.</li>\r\n<li>Focus on using your shoulder and upper arm muscles throughout the movement.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725010476.mp4', NULL),
(359, 'Barbell Wrist Curl', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724154926.jpg', 'https://fitme.cvinfotechserver.com/images/1724154926.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724154926.jpg', '', '<ul>\r\n<li>Set Up: Sit on a bench with your forearms resting on your thighs, palms facing down, and hold a barbell with an overhand grip.</li>\r\n<li>Position: Keep your wrists hanging off the edge of your knees, and ensure your hands are shoulder-width apart.</li>\r\n<li>Curl Up: Slowly curl the barbell up by extending your wrists while keeping your forearms stable.</li>\r\n<li>Lower Down: Gradually lower the barbell back to the starting position, maintaining control throughout.</li>\r\n<li>Repeat: Perform the desired number of repetitions, ensuring proper form.</li>\r\n</ul>', '1724154926.mp4', NULL),
(360, 'Cable Twist', 'Male', 'Body tone', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724155016.png', 'https://fitme.cvinfotechserver.com/images/1725010414.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155016.png', '', '<ul>\r\n<li>Stand facing a cable machine with a high pulley, holding the cable handle or rope attachment with both hands.</li>\r\n<li>Adjust the weight and pull the handle down to chest level, keeping your arms bent and hands close together.</li>\r\n<li>Engage your core and brace yourself.</li>\r\n<li>Rotate your torso to one side, pulling the cable across your body in an upward diagonal motion.</li>\r\n<li>Return to the starting position by twisting your torso back to the center.</li>\r\n<li>Rotate your torso to the other side, pulling the cable across your body in a downward diagonal motion.</li>\r\n<li>Return to the starting position again.</li>\r\n<li>Repeat the movement for the desired number of reps, focusing on controlled twisting and engaging your core throughout.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010414.mp4', NULL),
(361, 'Back Wrist Curl', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 8, 'exercise_1724155385.jpg', 'https://fitme.cvinfotechserver.com/images/1724155385.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155385.jpg', '', '<ul>\r\n<li>Setup: Position the barbell on the stand at chest height.</li>\r\n<li>Grip: Stand facing the barbell, grasp it with a grip slightly wider than shoulder-width.</li>\r\n<li>Lift: Step back from the stand, lifting the barbell off the rack with your legs.</li>\r\n<li>Position: Hold the barbell across your upper back, just below your neck.</li>\r\n<li>Stance: Stand with feet shoulder-width apart, chest up, and core engaged.</li>\r\n<li>Lower: Bend your knees and lower your body until your thighs are parallel to the ground.</li>\r\n<li>Push: Drive through your heels to return to the starting position.</li>\r\n<li>Repeat: Perform the desired number of repetitions, then carefully re-rack the barbell.</li>\r\n</ul>', '1724155385.mp4', NULL),
(362, 'DB Side Bend', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724155108.png', 'https://fitme.cvinfotechserver.com/images/1725010343.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155108.png', '', '<ul>\r\n<li>Stand with your feet shoulder-width apart, holding a dumbbell in one hand at your side.</li>\r\n<li>Keep your back straight and core engaged.</li>\r\n<li>Slowly bend your torso to the side, bringing the dumbbell down toward your knee.</li>\r\n<li>Keep your hips stable and avoid leaning forward or backward.</li>\r\n<li>Return to the starting position by contracting your oblique muscles and straightening your torso.</li>\r\n<li>Complete the desired number of reps on one side, then switch to the other side and repeat.</li>\r\n<li>Maintain a controlled motion and focus on engaging your obliques throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010343.mp4', NULL),
(363, 'Oblique Extension', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724155218.png', 'https://fitme.cvinfotechserver.com/images/1725010269.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155218.png', '', '<ul>\r\n<li>Lie on your back, knees bent, hands behind your head.</li>\r\n<li>Engage your core, raise shoulders off the mat, bring right elbow toward left knee while extending right leg.</li>\r\n<li>Lower back to the mat, bringing leg and elbow down.</li>\r\n<li>Repeat on the other side (left elbow to right knee).</li>\r\n</ul>', '1725010269.mp4', NULL),
(364, 'DB Seated Wrist Curl', 'Female', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 8, 'exercise_1724155298.jpg', 'https://fitme.cvinfotechserver.com/images/1724155298.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155298.jpg', '', '<ul>\r\n<li>Sit on a bench with feet flat on the floor.</li>\r\n<li>Hold a dumbbell in each hand, palms facing up.</li>\r\n<li>Rest your upper arms on your thighs, letting the dumbbells hang down.</li>\r\n<li>Curl the dumbbells up towards your shoulders, keeping your elbows stationary.</li>\r\n<li>Squeeze your forearms at the top of the movement.</li>\r\n<li>Lower the dumbbells back to the starting position.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>', '1724155298.mp4', NULL),
(365, 'Hanging Leg Raise', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724155330.png', 'https://fitme.cvinfotechserver.com/images/1725010193.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155330.png', '', '<ul>\r\n<li>Hang from a pull-up bar with your arms fully extended and hands slightly wider than shoulder-width apart.</li>\r\n<li>Keep your legs straight and together with your feet slightly off the ground.</li>\r\n<li>Engage your core and lift your legs up towards your chest by flexing at the hips.</li>\r\n<li>Raise your legs until they are parallel to the floor or slightly higher, avoiding any swinging motion.</li>\r\n<li>Slowly lower your legs back to the starting position, maintaining control and avoiding letting them drop quickly.</li>\r\n<li>Repeat for the desired number of reps, focusing on engaging your abs and hip flexors throughout the movement.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010193.mp4', NULL),
(366, 'Hanging Leg Raise', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724155444.png', 'https://fitme.cvinfotechserver.com/images/1725010139.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155444.png', '', '<ul>\r\n<li>Hang from a pull-up bar with your arms fully extended and hands slightly wider than shoulder-width apart.</li>\r\n<li>Keep your legs straight and together with your feet slightly off the ground.</li>\r\n<li>Engage your core and lift your legs up towards your chest by flexing at the hips.</li>\r\n<li>Raise your legs until they are parallel to the floor or slightly higher, avoiding any swinging motion.</li>\r\n<li>Slowly lower your legs back to the starting position, maintaining control and avoiding letting them drop quickly.</li>\r\n<li>Repeat for the desired number of reps, focusing on engaging your abs and hip flexors throughout the movement.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010139.mp4', NULL),
(367, 'Incline Leg Hip Raise', 'Male', 'Body tone', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 6, 'Monday', 4, 'exercise_1724155548.png', 'https://fitme.cvinfotechserver.com/images/1725010034.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155548.png', '', '<ul>\r\n<li>Lie face-up on an incline bench with your shoulders resting on the bench and your head hanging off the end.</li>\r\n<li>Place your feet flat on the bench or a stable surface, with your knees bent at a 90-degree angle.</li>\r\n<li>Engage your core and glutes, then lift your hips towards the ceiling by extending your hips and squeezing your glutes.</li>\r\n<li>Your body should form a straight line from your shoulders to your knees at the top of the movement.</li>\r\n<li>Slowly lower your hips back to the starting position, maintaining control and avoiding any abrupt movements.</li>\r\n<li>Repeat for the desired number of reps, focusing on contracting your glutes and core throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725010034.mp4', NULL),
(368, 'inc;', '-', '', '', 0, 0, '1', 'Back', '', '', '', 8, '', 8, 'exercise_1724155561.', 'https://fitme.cvinfotechserver.com/images/', 'https://fitme.cvinfotechserver.com/images/', '', '', '', NULL),
(369, 'Weight Stand Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724155622.jpg', 'https://fitme.cvinfotechserver.com/images/1724155622.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155622.jpg', '', '<ul>\n<li>Stand Tall: Stand with feet shoulder-width apart, holding a weight in each hand with palms facing up.</li>\n<li>Position Weights: Let your arms hang straight down by your sides, keeping your elbows close to your body.</li>\n<li>Curl Up: Slowly curl the weights up towards your shoulders by bending your elbows.</li>\n<li>Squeeze: Squeeze your forearms at the top of the movement.</li>\n<li>Lower Down: Gradually lower the weights back to the starting position.</li>\n<li>Repeat: Perform the desired number of reps, maintaining good form throughout.</li>\n</ul>', '1724155622.mp4', NULL),
(370, 'Incline Leg Hip Raise', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724155686.png', 'https://fitme.cvinfotechserver.com/images/1725008401.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155686.png', '', '<ul>\r\n<li>Lie face-up on an incline bench with your shoulders resting on the bench and your head hanging off the end.</li>\r\n<li>Position your legs so that your feet are flat on the bench and your knees are bent.</li>\r\n<li>Engage your core and glutes.</li>\r\n<li>Lift your hips towards the ceiling by extending your hips and squeezing your glutes.</li>\r\n<li>Your body should form a straight line from your shoulders to your knees at the top of the movement.</li>\r\n<li>Slowly lower your hips back to the starting position, maintaining control.</li>\r\n<li>Repeat for the desired number of reps, focusing on engaging your glutes and core throughout the exercise.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725008401.mp4', NULL),
(371, 'DB Seated Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 1, 'Monday', 4, 'exercise_1724155762.jpg', 'https://fitme.cvinfotechserver.com/images/1724155762.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155762.jpg', '', '<ul>\r\n<li>Sit on a bench with feet flat on the floor.</li>\r\n<li>Hold a dumbbell in each hand, palms facing up.</li>\r\n<li>Rest your upper arms on your thighs, letting the dumbbells hang down.</li>\r\n<li>Curl the dumbbells up towards your shoulders, keeping your elbows stationary.</li>\r\n<li>Squeeze your forearms at the top of the movement.</li>\r\n<li>Lower the dumbbells back to the starting position.</li>\r\n<li>Repeat for the desired number of reps.</li>\r\n</ul>', '1724155762.mp4', NULL),
(372, 'Barbell Wrist Reverse', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 sec', 2, 'Monday', 4, 'exercise_1724155855.jpg', 'https://fitme.cvinfotechserver.com/images/1724155855.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155855.jpg', '', '<ul>\n<li>Set Up: Sit on a bench with your forearms resting on your thighs, palms facing down, and hold a barbell with an overhand grip.</li>\n<li>Position: Keep your wrists hanging off the edge of your knees, and ensure your hands are shoulder-width apart.</li>\n<li>Curl Up: Slowly curl the barbell up by extending your wrists while keeping your forearms stable.</li>\n<li>Lower Down: Gradually lower the barbell back to the starting position, maintaining control throughout.</li>\n<li>Repeat: Perform the desired number of repetitions, ensuring proper form.</li>\n</ul>', '1724155855.mp4', NULL),
(373, 'Landmine 180', 'Male', 'Lose weight', 'Anywhere', 11, 60, '5', 'Back', '1', '3', '30 Sec', 8, 'Monday', 4, 'exercise_1724155875.png', 'https://fitme.cvinfotechserver.com/images/1725008308.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155875.png', '', '<ul>\r\n<li>Set up a landmine attachment with one end of a barbell secured in the landmine base and the other end free.</li>\r\n<li>Stand with your feet shoulder-width apart, facing the barbell.</li>\r\n<li>Grip the free end of the barbell with both hands, arms extended in front of you.</li>\r\n<li>Rotate your torso to one side, bringing the barbell across your body and down towards your hip or thigh.</li>\r\n<li>Continue the movement by rotating your torso to the other side, bringing the barbell across your body and up towards your opposite shoulder.</li>\r\n<li>Keep your core engaged and maintain a controlled motion throughout the exercise.</li>\r\n<li>Repeat for the desired number of reps, alternating sides with each rotation.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725008308.mp4', NULL),
(374, 'Landmine 180', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724155961.png', 'https://fitme.cvinfotechserver.com/images/1725008254.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724155961.png', '', '<ul>\r\n<li>Set up a landmine attachment with one end of a barbell secured in the landmine base and the other end free.</li>\r\n<li>Stand with your feet shoulder-width apart, facing the barbell.</li>\r\n<li>Grip the free end of the barbell with both hands, arms extended in front of you.</li>\r\n<li>Rotate your torso to one side, bringing the barbell across your body and down towards your hip or thigh.</li>\r\n<li>Continue the movement by rotating your torso to the other side, bringing the barbell across your body and up towards your opposite shoulder.</li>\r\n<li>Keep your core engaged and maintain a controlled motion throughout the exercise.</li>\r\n<li>Repeat for the desired number of reps, alternating sides with each rotation.</li>\r\n</ul>\r\n<p>&nbsp;</p>', '1725008254.mp4', NULL),
(375, 'Stand Back Wrist Curl', 'Male', 'Lose weight', 'Anywhere', 11, 60, '1', 'Back', '11', '3', '30 Sec', 2, 'Monday', 4, 'exercise_1724156003.jpg', 'https://fitme.cvinfotechserver.com/images/1724156003.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724156003.jpg', '', '<ul>\r\n<li>Stand upright with feet shoulder-width apart.</li>\r\n<li>Hold a barbell behind your back with an overhand grip (palms facing back).</li>\r\n<li>Arms straight down, slightly bending at the elbows.</li>\r\n<li>Let the barbell rest at arm\'s length, just below your glutes.</li>\r\n<li>Slowly curl your wrists upward, lifting the barbell with your forearms.</li>\r\n<li>Hold for a brief moment at the top of the curl.</li>\r\n<li>Gradually lower the barbell by extending your wrists back to the starting position.</li>\r\n<li>Repeat for the desired number of reps, maintaining control throughout the movement.</li>\r\n</ul>', '1724156003.mp4', NULL),
(376, 'Lever Seated Leg Raise', 'Female', 'Body shape', 'Anywhere', 11, 60, '1', 'Back', '1', '3', '30 Sec', 8, 'Monday', 8, 'exercise_1724156254.png', 'https://fitme.cvinfotechserver.com/images/1725008149.mp4', 'https://fitme.cvinfotechserver.com/images/exercise_1724156254.png', '', '<div class=\"flex max-w-full flex-col flex-grow\">\r\n<div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 break-words [.text-message+&amp;]:mt-5 overflow-x-auto whitespace-pre-wrap\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"9930724b-77d0-41c4-a305-33ef140bec57\">\r\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\">\r\n<div class=\"markdown prose w-full break-words dark:prose-invert light\">\r\n<ul>\r\n<li>Sit on a lever machine with your back against the pad and your legs hanging down.</li>\r\n<li>Adjust the seat and the lever arms to ensure proper alignment and comfort.</li>\r\n<li>Place your feet under the footpads or hooks provided by the machine.</li>\r\n<li>Engage your core and lift your legs up towards the ceiling by extending your hips and contracting your lower abs.</li>\r\n<li>Raise your legs until they are parallel to the floor or slightly higher, maintaining control and avoiding swinging.</li>\r\n<li>Slowly lower your legs back to the starting position, keeping the movement controlled.</li>\r\n<li>Repeat for the desired number of reps, focusing on engaging your abs and controlling the motion throughout.</li>\r\n</ul>\r\n</div>\r\n</div>\r\n</div>\r\n</div>\r\n<div class=\"mt-1 flex gap-3 empty:hidden -ml-2\">\r\n<div class=\"items-center justify-start rounded-xl p-1 flex\">&nbsp;</div>\r\n</div>', '1725008149.mp4', NULL);
