/**
 * TabataFit Workout Data
 * 50 workouts across 5 categories, 4 durations, 3 levels, 2 trainers
 */

import { Workout } from '../types'

export const WORKOUTS: Workout[] = [
  // ═══════════════════════════════════════════════════════════════════════════
  // FULL BODY (10 workouts)
  // ═══════════════════════════════════════════════════════════════════════════
  {
    id: '1',
    title: 'Full Body Ignite',
    trainerId: 'felia',
    category: 'full-body',
    level: 'Beginner',
    duration: 4,
    calories: 45,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required', 'Yoga mat optional'],
    musicVibe: 'electronic',
    videoUrl: 'https://devstreaming-cdn.apple.com/videos/streaming/examples/bipbop_4x3/bipbop_4x3_variant.m3u8',
    exercises: [
      { name: 'Jumping Jacks', duration: 20 },
      { name: 'Squats', duration: 20 },
      { name: 'Push-ups', duration: 20 },
      { name: 'High Knees', duration: 20 },
    ],
    isFeatured: true,
  },
  {
    id: '2',
    title: 'Total Body Blast',
    trainerId: 'felix',
    category: 'full-body',
    level: 'Intermediate',
    duration: 8,
    calories: 90,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells optional'],
    musicVibe: 'hip-hop',
    videoUrl: 'https://devstreaming-cdn.apple.com/videos/streaming/examples/bipbop_16x9/bipbop_16x9_variant.m3u8',
    exercises: [
      { name: 'Burpees', duration: 20 },
      { name: 'Lunges', duration: 20 },
      { name: 'Push-up to Row', duration: 20 },
      { name: 'Mountain Climbers', duration: 20 },
    ],
  },
  {
    id: '3',
    title: 'Power Surge',
    trainerId: 'felix',
    category: 'full-body',
    level: 'Advanced',
    duration: 12,
    calories: 140,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Kettlebell recommended'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Thrusters', duration: 20 },
      { name: 'Box Jumps', duration: 20 },
      { name: 'Renegade Rows', duration: 20 },
      { name: 'Tuck Jumps', duration: 20 },
    ],
  },
  {
    id: '4',
    title: 'Morning Wake-Up',
    trainerId: 'felia',
    category: 'full-body',
    level: 'Beginner',
    duration: 4,
    calories: 40,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Arm Circles', duration: 20 },
      { name: 'Bodyweight Squats', duration: 20 },
      { name: 'Knee Push-ups', duration: 20 },
      { name: 'Marching in Place', duration: 20 },
    ],
  },
  {
    id: '5',
    title: 'Endurance Builder',
    trainerId: 'felix',
    category: 'full-body',
    level: 'Advanced',
    duration: 20,
    calories: 220,
    rounds: 40,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells', 'Yoga mat'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Devil Press', duration: 20 },
      { name: 'Squat Jumps', duration: 20 },
      { name: 'Push-up Burpees', duration: 20 },
      { name: 'Plank Jacks', duration: 20 },
    ],
  },
  {
    id: '6',
    title: 'Quick Burn',
    trainerId: 'felia',
    category: 'full-body',
    level: 'Beginner',
    duration: 4,
    calories: 42,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Star Jumps', duration: 20 },
      { name: 'Wall Sit', duration: 20 },
      { name: 'Tricep Dips', duration: 20 },
      { name: 'Butt Kicks', duration: 20 },
    ],
  },
  {
    id: '7',
    title: 'Functional Flow',
    trainerId: 'felia',
    category: 'full-body',
    level: 'Intermediate',
    duration: 8,
    calories: 85,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Resistance band optional'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Inchworms', duration: 20 },
      { name: 'Curtsy Lunges', duration: 20 },
      { name: 'Bear Crawls', duration: 20 },
      { name: 'Squat Pulses', duration: 20 },
    ],
  },
  {
    id: '8',
    title: 'Athletic Power',
    trainerId: 'felix',
    category: 'full-body',
    level: 'Advanced',
    duration: 12,
    calories: 145,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Medicine ball'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Clean & Press', duration: 20 },
      { name: 'Lateral Bounds', duration: 20 },
      { name: 'Slam Ball', duration: 20 },
      { name: 'Sprawls', duration: 20 },
    ],
  },
  {
    id: '9',
    title: 'Sweat Session',
    trainerId: 'felia',
    category: 'full-body',
    level: 'Intermediate',
    duration: 8,
    calories: 88,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Jumping Lunges', duration: 20 },
      { name: 'Push-up to T', duration: 20 },
      { name: 'Speed Skaters', duration: 20 },
      { name: 'Plank Shoulder Taps', duration: 20 },
    ],
  },
  {
    id: '10',
    title: 'Total Tone',
    trainerId: 'felia',
    category: 'full-body',
    level: 'Beginner',
    duration: 4,
    calories: 38,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Side Lunges', duration: 20 },
      { name: 'Diamond Push-ups', duration: 20 },
      { name: 'Glute Bridges', duration: 20 },
      { name: 'Toe Touches', duration: 20 },
    ],
  },

  // ═══════════════════════════════════════════════════════════════════════════
  // CORE (10 workouts)
  // ═══════════════════════════════════════════════════════════════════════════
  {
    id: '11',
    title: 'Core Crusher',
    trainerId: 'felia',
    category: 'core',
    level: 'Intermediate',
    duration: 4,
    calories: 38,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'electronic',
    videoUrl: 'https://devstreaming-cdn.apple.com/videos/streaming/examples/adv_dv_atmos/main.m3u8',
    exercises: [
      { name: 'Crunches', duration: 20 },
      { name: 'Russian Twists', duration: 20 },
      { name: 'Leg Raises', duration: 20 },
      { name: 'Plank Hold', duration: 20 },
    ],
  },
  {
    id: '12',
    title: 'Ab Shredder',
    trainerId: 'felia',
    category: 'core',
    level: 'Advanced',
    duration: 8,
    calories: 75,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'V-Ups', duration: 20 },
      { name: 'Bicycle Crunches', duration: 20 },
      { name: 'Dragon Flags', duration: 20 },
      { name: 'Flutter Kicks', duration: 20 },
    ],
  },
  {
    id: '13',
    title: 'Core Foundations',
    trainerId: 'felia',
    category: 'core',
    level: 'Beginner',
    duration: 4,
    calories: 32,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Dead Bug', duration: 20 },
      { name: 'Bird Dog', duration: 20 },
      { name: 'Side Plank (L)', duration: 20 },
      { name: 'Side Plank (R)', duration: 20 },
    ],
  },
  {
    id: '14',
    title: 'Oblique Inferno',
    trainerId: 'felix',
    category: 'core',
    level: 'Intermediate',
    duration: 8,
    calories: 72,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat', 'Dumbbell optional'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Woodchoppers', duration: 20 },
      { name: 'Side Crunches', duration: 20 },
      { name: 'Windshield Wipers', duration: 20 },
      { name: 'Plank Hip Dips', duration: 20 },
    ],
  },
  {
    id: '15',
    title: 'Core Endurance',
    trainerId: 'felia',
    category: 'core',
    level: 'Advanced',
    duration: 12,
    calories: 110,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat', 'Medicine ball'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Hollow Body Hold', duration: 20 },
      { name: 'Turkish Get-ups', duration: 20 },
      { name: 'Ab Rollouts', duration: 20 },
      { name: 'Pallof Press', duration: 20 },
    ],
  },
  {
    id: '16',
    title: 'Gentle Core',
    trainerId: 'felia',
    category: 'core',
    level: 'Beginner',
    duration: 4,
    calories: 28,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Pelvic Tilts', duration: 20 },
      { name: 'Modified Crunches', duration: 20 },
      { name: 'Supine Leg March', duration: 20 },
      { name: 'Cat-Cow', duration: 20 },
    ],
  },
  {
    id: '17',
    title: 'Core Power',
    trainerId: 'felix',
    category: 'core',
    level: 'Intermediate',
    duration: 4,
    calories: 40,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'Mountain Climbers', duration: 20 },
      { name: 'Plank to Push-up', duration: 20 },
      { name: 'Reverse Crunches', duration: 20 },
      { name: 'Bear Hold', duration: 20 },
    ],
  },
  {
    id: '18',
    title: '360 Core',
    trainerId: 'felix',
    category: 'core',
    level: 'Advanced',
    duration: 8,
    calories: 78,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'L-Sits', duration: 20 },
      { name: 'Dragon Flag Negatives', duration: 20 },
      { name: 'Hanging Knee Raises', duration: 20 },
      { name: 'Plank Walkouts', duration: 20 },
    ],
  },
  {
    id: '19',
    title: 'Core Stability',
    trainerId: 'felia',
    category: 'core',
    level: 'Beginner',
    duration: 4,
    calories: 30,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Forearm Plank', duration: 20 },
      { name: 'Slow Bicycle', duration: 20 },
      { name: 'Glute Bridge March', duration: 20 },
      { name: 'Prone Cobra', duration: 20 },
    ],
  },
  {
    id: '20',
    title: 'Core Marathon',
    trainerId: 'felia',
    category: 'core',
    level: 'Advanced',
    duration: 20,
    calories: 180,
    rounds: 40,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat', 'Stability ball'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Stir the Pot', duration: 20 },
      { name: 'Ab Wheel Rollout', duration: 20 },
      { name: 'Hanging Leg Raises', duration: 20 },
      { name: 'Dragon Flags', duration: 20 },
    ],
  },

  // ═══════════════════════════════════════════════════════════════════════════
  // UPPER BODY (10 workouts)
  // ═══════════════════════════════════════════════════════════════════════════
  {
    id: '21',
    title: 'Upper Body Blitz',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Intermediate',
    duration: 8,
    calories: 82,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Push-ups', duration: 20 },
      { name: 'Dumbbell Rows', duration: 20 },
      { name: 'Shoulder Press', duration: 20 },
      { name: 'Bicep Curls', duration: 20 },
    ],
  },
  {
    id: '22',
    title: 'Arm Sculptor',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Beginner',
    duration: 4,
    calories: 35,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Light dumbbells'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Bicep Curls', duration: 20 },
      { name: 'Tricep Extensions', duration: 20 },
      { name: 'Lateral Raises', duration: 20 },
      { name: 'Front Raises', duration: 20 },
    ],
  },
  {
    id: '23',
    title: 'Push-Up Mastery',
    trainerId: 'felia',
    category: 'upper-body',
    level: 'Intermediate',
    duration: 4,
    calories: 42,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Wide Push-ups', duration: 20 },
      { name: 'Diamond Push-ups', duration: 20 },
      { name: 'Decline Push-ups', duration: 20 },
      { name: 'Explosive Push-ups', duration: 20 },
    ],
  },
  {
    id: '24',
    title: 'Shoulder Shredder',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Advanced',
    duration: 8,
    calories: 88,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells', 'Resistance band'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Arnold Press', duration: 20 },
      { name: 'Upright Rows', duration: 20 },
      { name: 'Face Pulls', duration: 20 },
      { name: 'Handstand Hold', duration: 20 },
    ],
  },
  {
    id: '25',
    title: 'Chest & Back',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Intermediate',
    duration: 12,
    calories: 120,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells', 'Pull-up bar'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'Chest Press', duration: 20 },
      { name: 'Bent Over Rows', duration: 20 },
      { name: 'Chest Flyes', duration: 20 },
      { name: 'Pull-ups', duration: 20 },
    ],
  },
  {
    id: '26',
    title: 'Bodyweight Upper',
    trainerId: 'felia',
    category: 'upper-body',
    level: 'Beginner',
    duration: 4,
    calories: 34,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Knee Push-ups', duration: 20 },
      { name: 'Arm Circles', duration: 20 },
      { name: 'Tricep Dips (Chair)', duration: 20 },
      { name: 'Plank Shoulder Taps', duration: 20 },
    ],
  },
  {
    id: '27',
    title: 'Strength Tabata',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Advanced',
    duration: 12,
    calories: 130,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells', 'Kettlebell'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Clean & Jerk', duration: 20 },
      { name: 'Renegade Rows', duration: 20 },
      { name: 'Turkish Get-up', duration: 20 },
      { name: 'Overhead Press', duration: 20 },
    ],
  },
  {
    id: '28',
    title: 'Tone & Define',
    trainerId: 'felia',
    category: 'upper-body',
    level: 'Beginner',
    duration: 4,
    calories: 32,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Light dumbbells'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Hammer Curls', duration: 20 },
      { name: 'Overhead Tricep', duration: 20 },
      { name: 'Lateral Raises', duration: 20 },
      { name: 'Reverse Flyes', duration: 20 },
    ],
  },
  {
    id: '29',
    title: 'Power Arms',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Intermediate',
    duration: 8,
    calories: 80,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'Concentration Curls', duration: 20 },
      { name: 'Skull Crushers', duration: 20 },
      { name: 'Zottman Curls', duration: 20 },
      { name: 'Dips', duration: 20 },
    ],
  },
  {
    id: '30',
    title: 'Upper Endurance',
    trainerId: 'felix',
    category: 'upper-body',
    level: 'Advanced',
    duration: 20,
    calories: 200,
    rounds: 40,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Full gym setup'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Barbell Press', duration: 20 },
      { name: 'Pull-ups', duration: 20 },
      { name: 'Dumbbell Snatch', duration: 20 },
      { name: 'Plyo Push-ups', duration: 20 },
    ],
  },

  // ═══════════════════════════════════════════════════════════════════════════
  // LOWER BODY (10 workouts)
  // ═══════════════════════════════════════════════════════════════════════════
  {
    id: '31',
    title: 'Lower Body Burn',
    trainerId: 'felia',
    category: 'lower-body',
    level: 'Beginner',
    duration: 4,
    calories: 44,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Squats', duration: 20 },
      { name: 'Lunges', duration: 20 },
      { name: 'Glute Bridges', duration: 20 },
      { name: 'Calf Raises', duration: 20 },
    ],
  },
  {
    id: '32',
    title: 'Leg Day Tabata',
    trainerId: 'felix',
    category: 'lower-body',
    level: 'Intermediate',
    duration: 8,
    calories: 92,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Dumbbells optional'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'Jump Squats', duration: 20 },
      { name: 'Walking Lunges', duration: 20 },
      { name: 'Step-ups', duration: 20 },
      { name: 'Wall Sit', duration: 20 },
    ],
  },
  {
    id: '33',
    title: 'Glute Activator',
    trainerId: 'felia',
    category: 'lower-body',
    level: 'Beginner',
    duration: 4,
    calories: 36,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Resistance band optional'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Glute Bridges', duration: 20 },
      { name: 'Donkey Kicks', duration: 20 },
      { name: 'Fire Hydrants', duration: 20 },
      { name: 'Clamshells', duration: 20 },
    ],
  },
  {
    id: '34',
    title: 'Explosive Legs',
    trainerId: 'felix',
    category: 'lower-body',
    level: 'Advanced',
    duration: 8,
    calories: 98,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Box or step'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Box Jumps', duration: 20 },
      { name: 'Pistol Squats', duration: 20 },
      { name: 'Jumping Lunges', duration: 20 },
      { name: 'Broad Jumps', duration: 20 },
    ],
  },
  {
    id: '35',
    title: 'Squat Challenge',
    trainerId: 'felix',
    category: 'lower-body',
    level: 'Intermediate',
    duration: 4,
    calories: 46,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Goblet Squats', duration: 20 },
      { name: 'Sumo Squats', duration: 20 },
      { name: 'Pulse Squats', duration: 20 },
      { name: 'Squat Jumps', duration: 20 },
    ],
  },
  {
    id: '36',
    title: 'Lower Power',
    trainerId: 'felix',
    category: 'lower-body',
    level: 'Advanced',
    duration: 12,
    calories: 150,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Barbell', 'Dumbbells'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Front Squats', duration: 20 },
      { name: 'Romanian Deadlifts', duration: 20 },
      { name: 'Split Squats', duration: 20 },
      { name: 'Power Cleans', duration: 20 },
    ],
  },
  {
    id: '37',
    title: 'Knee-Friendly Legs',
    trainerId: 'felia',
    category: 'lower-body',
    level: 'Beginner',
    duration: 4,
    calories: 34,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Chair for balance'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Glute Bridges', duration: 20 },
      { name: 'Standing Kickbacks', duration: 20 },
      { name: 'Side Leg Raises', duration: 20 },
      { name: 'Calf Raises', duration: 20 },
    ],
  },
  {
    id: '38',
    title: 'Sprint Tabata',
    trainerId: 'felix',
    category: 'lower-body',
    level: 'Advanced',
    duration: 4,
    calories: 52,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'High Knees Sprint', duration: 20 },
      { name: 'Lateral Shuffles', duration: 20 },
      { name: 'Tuck Jumps', duration: 20 },
      { name: 'Butt Kick Sprint', duration: 20 },
    ],
  },
  {
    id: '39',
    title: 'Legs & Glutes',
    trainerId: 'felia',
    category: 'lower-body',
    level: 'Intermediate',
    duration: 12,
    calories: 125,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Resistance band', 'Dumbbells'],
    musicVibe: 'pop',
    exercises: [
      { name: 'Banded Squats', duration: 20 },
      { name: 'Hip Thrusts', duration: 20 },
      { name: 'Lateral Band Walks', duration: 20 },
      { name: 'Step-back Lunges', duration: 20 },
    ],
  },
  {
    id: '40',
    title: 'Leg Day Marathon',
    trainerId: 'felix',
    category: 'lower-body',
    level: 'Advanced',
    duration: 20,
    calories: 210,
    rounds: 40,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Full gym setup'],
    musicVibe: 'rock',
    exercises: [
      { name: 'Back Squats', duration: 20 },
      { name: 'Leg Press Jumps', duration: 20 },
      { name: 'Walking Lunges', duration: 20 },
      { name: 'Box Jump Overs', duration: 20 },
    ],
  },

  // ═══════════════════════════════════════════════════════════════════════════
  // CARDIO (10 workouts)
  // ═══════════════════════════════════════════════════════════════════════════
  {
    id: '41',
    title: 'HIIT Extreme',
    trainerId: 'felix',
    category: 'cardio',
    level: 'Advanced',
    duration: 8,
    calories: 95,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'electronic',
    videoUrl: 'https://devstreaming-cdn.apple.com/videos/streaming/examples/bipbop_4x3/bipbop_4x3_variant.m3u8',
    exercises: [
      { name: 'Burpees', duration: 20 },
      { name: 'Mountain Climbers', duration: 20 },
      { name: 'Jump Squats', duration: 20 },
      { name: 'High Knees', duration: 20 },
    ],
  },
  {
    id: '42',
    title: 'Cardio Blast',
    trainerId: 'felix',
    category: 'cardio',
    level: 'Intermediate',
    duration: 4,
    calories: 48,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Jumping Jacks', duration: 20 },
      { name: 'Speed Skaters', duration: 20 },
      { name: 'Butt Kicks', duration: 20 },
      { name: 'Star Jumps', duration: 20 },
    ],
  },
  {
    id: '43',
    title: 'Dance Cardio',
    trainerId: 'felia',
    category: 'cardio',
    level: 'Beginner',
    duration: 4,
    calories: 40,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'pop',
    videoUrl: 'https://devstreaming-cdn.apple.com/videos/streaming/examples/img_bipbop_adv_example_ts/master.m3u8',
    exercises: [
      { name: 'Grapevine', duration: 20 },
      { name: 'Step Touch', duration: 20 },
      { name: 'Cha-Cha Slide', duration: 20 },
      { name: 'Jumping Jacks', duration: 20 },
    ],
  },
  {
    id: '44',
    title: 'Fat Burn Express',
    trainerId: 'felix',
    category: 'cardio',
    level: 'Intermediate',
    duration: 8,
    calories: 88,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Jump rope optional'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'Jump Rope', duration: 20 },
      { name: 'Burpees', duration: 20 },
      { name: 'Mountain Climbers', duration: 20 },
      { name: 'Tuck Jumps', duration: 20 },
    ],
  },
  {
    id: '45',
    title: 'Low Impact Cardio',
    trainerId: 'felia',
    category: 'cardio',
    level: 'Beginner',
    duration: 4,
    calories: 30,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Marching in Place', duration: 20 },
      { name: 'Step Touches', duration: 20 },
      { name: 'Boxing Punches', duration: 20 },
      { name: 'Side Steps', duration: 20 },
    ],
  },
  {
    id: '46',
    title: 'Cardio Inferno',
    trainerId: 'felix',
    category: 'cardio',
    level: 'Advanced',
    duration: 12,
    calories: 155,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Burpee Tuck Jumps', duration: 20 },
      { name: 'Sprint in Place', duration: 20 },
      { name: 'Plyo Lunges', duration: 20 },
      { name: 'Lateral Bounds', duration: 20 },
    ],
  },
  {
    id: '47',
    title: 'Sunrise Flow',
    trainerId: 'felia',
    category: 'cardio',
    level: 'Beginner',
    duration: 4,
    calories: 28,
    rounds: 8,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Sun Salutation', duration: 20 },
      { name: 'Light Jog', duration: 20 },
      { name: 'Arm Swings', duration: 20 },
      { name: 'Gentle Twists', duration: 20 },
    ],
  },
  {
    id: '48',
    title: 'Power Hour',
    trainerId: 'felix',
    category: 'cardio',
    level: 'Intermediate',
    duration: 12,
    calories: 130,
    rounds: 24,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['No equipment required'],
    musicVibe: 'hip-hop',
    exercises: [
      { name: 'Burpees', duration: 20 },
      { name: 'Speed Skaters', duration: 20 },
      { name: 'High Knees', duration: 20 },
      { name: 'Plank Jacks', duration: 20 },
    ],
  },
  {
    id: '49',
    title: 'Deep Stretch',
    trainerId: 'felia',
    category: 'cardio',
    level: 'Beginner',
    duration: 8,
    calories: 35,
    rounds: 16,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Yoga mat'],
    musicVibe: 'chill',
    exercises: [
      { name: 'Forward Fold', duration: 20 },
      { name: 'Pigeon Pose', duration: 20 },
      { name: 'Spinal Twist', duration: 20 },
      { name: 'Butterfly Stretch', duration: 20 },
    ],
  },
  {
    id: '50',
    title: 'Cardio Marathon',
    trainerId: 'felix',
    category: 'cardio',
    level: 'Advanced',
    duration: 20,
    calories: 240,
    rounds: 40,
    prepTime: 10,
    workTime: 20,
    restTime: 10,
    equipment: ['Jump rope', 'Box or step'],
    musicVibe: 'electronic',
    exercises: [
      { name: 'Double Unders', duration: 20 },
      { name: 'Box Jump Burpees', duration: 20 },
      { name: 'Sprint Intervals', duration: 20 },
      { name: 'Lateral Bounds', duration: 20 },
    ],
  },
]
