{"workout":{"colorId":5,"coolDown":0,"cycles":8,"doNotRepeatFirstPrepareAndLastCoolDown":false,"id":8,"intervals":[{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":5,"type":0},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Reverse lunge rotation","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":30,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Side plank","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":30,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Pushup row to burpee","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":60,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Side plank","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":30,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Single leg Romanian deadlift to curl to press","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":60,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Single leg Romanian deadlift to curl to press","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":60,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Plank w arm lift","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":30,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Lateral lunge to overhead tri extension","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":60,"type":1},{"addSet":false,"cycle":-1,"cyclesCount":-1,"isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":10,"type":2},{"addSet":false,"cycle":-1,"cyclesCount":-1,"description":"Bent over row, alternating","isRepsMode":false,"tabata":-1,"tabatasCount":-1,"time":60,"type":1}],"intervalsSetsCount":1,"isFavorite":false,"isRestRepsMode":false,"isWorkRepsMode":false,"prepare":10,"rest":10,"restBetweenTabatas":0,"restBetweenWorkoutsRepsMode":false,"restBetweenWorkoutsTime":0,"sequenceIds":[],"skipLastRestInterval":true,"skipPrepareAndCoolDownBetweenWorkouts":false,"tabatasCount":1,"title":"7-minute Advanced Workout","work":20},"fileVersion":1,"packageName":"com.evgeniysharafan.tabatatimer","platform":1,"type":1,"versionCode":400000,"versionName":"4.0.0"}