{"version":"1.0","provider_name":"SCW Fitness Education Store","provider_url":"https:\/\/archive.scwfit.com\/store","author_name":"SCW Fitness Education Store","author_url":"https:\/\/archive.scwfit.com\/store","title":"New Definitions - SCW Fitness Education Store","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"3W1FtFrtPe\"><a href=\"https:\/\/archive.scwfit.com\/store\/product\/new-definitions\/\">New Definitions<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/archive.scwfit.com\/store\/product\/new-definitions\/embed\/#?secret=3W1FtFrtPe\" width=\"600\" height=\"338\" title=\"&#8220;New Definitions&#8221; &#8212; SCW Fitness Education Store\" data-secret=\"3W1FtFrtPe\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! This file is auto-generated *\/\n!function(d,l){\"use strict\";l.querySelector&&d.addEventListener&&\"undefined\"!=typeof URL&&(d.wp=d.wp||{},d.wp.receiveEmbedMessage||(d.wp.receiveEmbedMessage=function(e){var t=e.data;if((t||t.secret||t.message||t.value)&&!\/[^a-zA-Z0-9]\/.test(t.secret)){for(var s,r,n,a=l.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),o=l.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),c=new RegExp(\"^https?:$\",\"i\"),i=0;i<o.length;i++)o[i].style.display=\"none\";for(i=0;i<a.length;i++)s=a[i],e.source===s.contentWindow&&(s.removeAttribute(\"style\"),\"height\"===t.message?(1e3<(r=parseInt(t.value,10))?r=1e3:~~r<200&&(r=200),s.height=r):\"link\"===t.message&&(r=new URL(s.getAttribute(\"src\")),n=new URL(t.value),c.test(n.protocol))&&n.host===r.host&&l.activeElement===s&&(d.top.location.href=t.value))}},d.addEventListener(\"message\",d.wp.receiveEmbedMessage,!1),l.addEventListener(\"DOMContentLoaded\",function(){for(var e,t,s=l.querySelectorAll(\"iframe.wp-embedded-content\"),r=0;r<s.length;r++)(t=(e=s[r]).getAttribute(\"data-secret\"))||(t=Math.random().toString(36).substring(2,12),e.src+=\"#?secret=\"+t,e.setAttribute(\"data-secret\",t)),e.contentWindow.postMessage({message:\"ready\",secret:t},\"*\")},!1)))}(window,document);\n\/\/# sourceURL=https:\/\/archive.scwfit.com\/store\/wp-includes\/js\/wp-embed.min.js\n<\/script>\n","thumbnail_url":"https:\/\/archive.scwfit.com\/store\/wp-content\/uploads\/2016\/01\/video_new_definitions-1.jpg","thumbnail_width":300,"thumbnail_height":421,"description":"Presented by\u00a0Keli Roberts Define your body with this highly effective, super intense workout!\u00a0 Using dumbbells and a step you will do mini-circuits that work on strength, endurance, core control and power.\u00a0 Each mini-circuit involves a lower body exercise, an upper body exercise and a power\/plyometric drill.\u00a0 Repeat the whole circuit for two sets to build intensity and enhance the training effect, or if you're just starting out or are short on time, do just one set.\u00a0 The workout finishes with functional core work and a relaxing cool down stretch.\u00a0 This video\u00a0demonstrates a progressive circuit training program design that trains multiple fitness components in a single session.  Equipment: Dumbbells and a step with 4 risers. \u00a0Preferably 2 sets of dumbbells, something heavy (8-15lbs). Time:\u00a0 70 minutes"}