Yoga

globo/exercise.py

@@ -292,3 +292,53 @@ def __str__(self):
 StepUpVariations = Exercise(
     "Step up variations",
     "https://www.youtube.com/watch?v=dQqApCGd5Ss")
+
+BarbellOverheadPress = Exercise(
+    "Barbell Overhead Press",
+    "https://www.youtube.com/watch?v=_RlRDWO2jfg")
+
+Burpees = Exercise(
+    "Burpees",
+    "https://www.youtube.com/watch?v=qLBImHhCXSw")
+
+Pullups = Exercise(
+    "Pullups",
+    "https://www.youtube.com/watch?v=eGo4IYlbE5g")
+
+BodyweightSquats = Exercise(
+    "Squats (bodyweight)",
+    "https://youtu.be/R1v152b72lo?t=64")
+
+AGTStretchRoutine = Exercise(
+    "AGT Stretch Routine (follow link)",
+    "https://agt.degreesofclarity.com/stretching/")
+
+MountainClimbers = Exercise(
+    "Mountain Climbers",
+    "https://youtu.be/cnyTQDSE884?t=38")
+
+Bicycle = Exercise(
+    "Bicycle",
+    "https://www.youtube.com/watch?v=9FGilxCbdz8")
+
+JumpLunge = Exercise(
+    "Jump Lunge",
+    "https://www.youtube.com/watch?v=hTdcOG9muQk")
+
+YogaA = Exercise(
+    "Yoga with Adriene",
+    "https://www.youtube.com/watch?v=Yzm3fA2HhkQ")
+
+YogaB = Exercise(
+    "Yoga with SaraBeth",
+    "https://www.youtube.com/watch?v=JlG1d00qdo8")
+
+AerobicA = Exercise("Wighted Vest Treadmill (5-15 degree incline, 24+ lbs vest)", "nolink")
+Climb = Exercise("Climb (bouldering at VITAL)", "nolink")
+LowerA = Exercise("Lower A in Hevy", "https://hevy.com/routine/elcWsErdNLX")
+BackA = Exercise("Back A in Hevy", "https://hevy.com/routine/aBDMaIsTVRo")
+CoreA = Exercise("Core A in Hevy", "https://hevy.com/routine/DYJ96BcOfV4")
+FiveThreeOne = Exercise(
+    "5/3/1 in Hevy. Review example link for exact schedule.",
+    "https://docs.google.com/spreadsheets/d/1h7Un7VR1_lgIhGCpaFQComvMB7GLRiRp/edit#gid=127263416")
+DownDogYoga = Exercise("DownDog Yoga in app", "nolink")

globo/routine.py

@@ -10,17 +10,19 @@ class ExerciseRoutine(object):
     they will represent one group, or part, of a full workout.
     """
 
-    def __init__(self, name, instructions, exercises):
+    def __init__(self, name, instructions, exercises, include_all=False):
         """Constructor for the ExerciseRoutine object.
 
         Args:
             name: `string` The name of hte routine.
             instructions: `string` Instructions for the routine.
             exercises: `list` A list of `Exercise` objects that make up the routine.
+            include_all: `boolean` Flag to include all exercises.
         """
         self.name = name
         self.instructions = instructions
         self.exercises = exercises
+        self.include_all = include_all
 
         self.exercises_for_routine = [] 
 
@@ -33,7 +35,10 @@ def get_exercises(self):
             A `list` of `Exercise` objects.
         """
         if not self.exercises_for_routine:
-            self.exercises_for_routine.append(random.choice(self.exercises))
+            if self.include_all:
+                self.exercises_for_routine = self.exercises[::]
+            else:
+                self.exercises_for_routine.append(random.choice(self.exercises))
 
         return self.exercises_for_routine
 
@@ -283,3 +288,130 @@ def get_exercises(self):
     instructions=("Perform 10-20 reps of each exercise and go through the circuit 2-3 times. "
                   "Rest 1-2 mins between circuits."),
     exercises=[exercise.AbdominalCircuit])
+
+# r/Fitness beginner routines
+BarbellRows = ExerciseRoutine(
+    name="Barbell Rows",
+    instructions=("Perform 3 sets of 5 reps, going 1-2 reps before failure on the last set. "
+                  "Finish all 3 sets before moving on."),
+    exercises=[exercise.BarbellRows])
+
+BenchPress = ExerciseRoutine(
+    name="Bench Press",
+    instructions=("Perform 3 sets of 5 reps, going 1-2 reps before failure on the last set. "
+                  "Finish all 3 sets before moving on."),
+    exercises=[exercise.BarbellBenchPress])
+
+Squats = ExerciseRoutine(
+    name="Free Squats",
+    instructions=("Perform 3 sets of 5 reps, going 1-2 reps before failure on the last set. "
+                  "Finish all 3 sets before moving on."),
+    exercises=[exercise.FreeSquats])
+
+Pullups = ExerciseRoutine(
+    name="Pullups / Chinups",
+    instructions=("Perform 3 sets of 5 reps, going 1-2 reps before failure on the last set. "
+                  "Finish all 3 sets before moving on."),
+    exercises=[exercise.WeightedChinUps])
+
+OverheadPress = ExerciseRoutine(
+    name="Overhead Barbell Press",
+    instructions=("Perform 3 sets of 5 reps, going 1-2 reps before failure on the last set. "
+                  "Finish all 3 sets before moving on."),
+    exercises=[exercise.BarbellOverheadPress])
+
+Deadlifts = ExerciseRoutine(
+    name="Deadlifts",
+    instructions=("Perform 3 sets of 5 reps, going 1-2 reps before failure on the last set. "
+                  "Finish all 3 sets before moving on."),
+    exercises=[exercise.StraightBarDeadlifts])
+
+NoExcusesConditioningA = ExerciseRoutine(
+    name="No Excuses! (Conditioning)",
+    instructions=("Perform each exercise one after another with no breaks for "
+                  "4 sets. Exercise time for each set: 60, 45, 30, 15 for 10 "
+                  "minutes total (60x4 + 45x4 + 30x4 + 15x4)."),
+    exercises=[
+        exercise.Burpees,
+        exercise.Pullups,
+        exercise.BodyweightSquats,
+        exercise.PushUpVariations,
+    ],
+    include_all=True
+)
+
+NoExcusesConditioningB = ExerciseRoutine(
+    name="No Excuses! (Conditioning)",
+    instructions=("Perform each exercise one after another with no breaks for "
+                  "4 sets. Exercise time for each set: 60, 45, 30, 15 for 10 "
+                  "minutes total (60x4 + 45x4 + 30x4 + 15x4)."),
+    exercises=[
+        exercise.MountainClimbers,
+        exercise.JumpLunge,
+        exercise.Bicycle,
+        exercise.Burpees,
+    ],
+    include_all=True
+)
+
+AGTStretchRoutine = ExerciseRoutine(
+    name="Static Stretching!",
+    instructions="Follow the link for instructions.",
+    exercises=[exercise.AGTStretchRoutine]
+)
+
+YogaForFlexibilityA = ExerciseRoutine(
+    name="Yoga for Flexibility (A)",
+    instructions="Do this yoga!",
+    exercises=[exercise.YogaA]
+)
+
+YogaForFlexibilityB = ExerciseRoutine(
+    name="Yoga for Flexibility (B)",
+    instructions="Do this yoga!",
+    exercises=[exercise.YogaB]
+)
+
+AerobicTrainingA = ExerciseRoutine(
+    name="Aerobic Training",
+    instructions="20-60 minutes of training. Keep HR between 135-145 for Aerobic base training. Then do Trek Back A in Hevy.",
+    exercises=[
+        exercise.AerobicA,
+        exercise.BackA
+    ],
+    include_all=True
+)
+
+AerobicTrainingB = ExerciseRoutine(
+    name="Aerobic Training",
+    instructions="20-60 minutes of training. Keep HR between 135-145 for Aerobic base training. Then do Core A in Hevy.",
+    exercises=[
+        exercise.AerobicA,
+        exercise.CoreA
+    ],
+    include_all=True
+)
+
+Climb = ExerciseRoutine(
+    name="Climb",
+    instructions="Hit the wall baby!",
+    exercises=[exercise.Climb]
+)
+
+TrekStrength = ExerciseRoutine(
+    name="Trek Lower A in Hevy",
+    instructions="Hit it hard.",
+    exercises=[exercise.LowerA]
+)
+
+FiveThreeOneRoutine = ExerciseRoutine(
+    name="5/3/1",
+    instructions="Hit it hard.",
+    exercises=[exercise.FiveThreeOne]
+)
+
+DownDogYogaRoutine = ExerciseRoutine(
+    name="DownDog Yoga",
+    instructions="Get loose!",
+    exercise=[exercise.DownDogYoga]
+)

globo/runner.py

@@ -8,7 +8,7 @@
 parser.add_argument("--app_password", type=str, help="Your gmail app password to sign into the sender account.", required=True)
 parser.add_argument("--recipients", type=str, help="A comma separated list of one or more recipient email addresses.", required=True)
 
-CURRENT_WORKOUT = workout_program.WS4SB
+CURRENT_WORKOUT = workout_program.FiveThreeOne
 
 if __name__ == "__main__":
     # Parse the command line arguments
@@ -20,7 +20,7 @@
     # See if today is a workout day
     if today in CURRENT_WORKOUT.keys():
         workout = CURRENT_WORKOUT.get(today)
-        subject = f"WORKOUT: {workout.name}"
+        subject = f"{datetime.datetime.today().date()} WORKOUT: {workout.name}"
         # Handle newlines in html (yagmail v0.14.245 see https://github.com/kootenpv/yagmail/issues/116)
         contents = [workout.as_html().replace("\n","")]
 

globo/workout.py

@@ -17,7 +17,6 @@ def as_html(self):
         routines_formatted = ''.join([routine.as_html() for routine in self.routines])
         html = f"""
             <p><b>{self.name}</b></p>
-            <p>Don't forget to <a href="https://www.youtube.com/watch?v=qQ96oXp5RTU">warm up</a>!</p>
             <ul>
                 {routines_formatted}
             </ul>"""
@@ -65,3 +64,75 @@ def __str__(self):
         routine.HamstringMovement,
         routine.GroundBasedAbCricuit,
     ])
+
+# r/Fitness beginner workouts
+WorkoutA = Workout(
+    name="Workout A",
+    routines=[
+        routine.BarbellRows,
+        routine.BenchPress,
+        routine.Squats,
+    ])
+
+WorkoutB = Workout(
+    name="Workout B",
+    routines=[
+        routine.Pullups,
+        routine.OverheadPress,
+        routine.Deadlifts,
+    ])
+
+ConditioningA = Workout(
+    name="Conditioning A",
+    routines=[
+        routine.NoExcusesConditioningA,
+    ])
+
+ConditioningB = Workout(
+    name="Conditioning B",
+    routines=[
+        routine.NoExcusesConditioningB,
+    ])
+
+WorkoutAWithConditioning = Workout(
+    name="Workout A + Conditioning",
+    routines=[
+        routine.BarbellRows,
+        routine.BenchPress,
+        routine.Squats,
+        routine.NoExcusesConditioningA,
+    ])
+
+WorkoutBWithConditioning = Workout(
+    name="Workout B + Conditioning",
+    routines=[
+        routine.Pullups,
+        routine.OverheadPress,
+        routine.Deadlifts,
+        routine.NoExcusesConditioningB,
+    ])
+
+StretchWorkout = Workout(
+    name="Active Recovery",
+    routines=[
+        routine.AGTStretchRoutine,
+    ])
+
+YogaWorkoutA = Workout(
+    name="Yoga - Active Recovery",
+    routines=[
+        routine.YogaForFlexibilityA,
+    ])
+
+YogaWorkoutB = Workout(
+    name="Yoga - Active Recovery",
+    routines=[
+        routine.YogaForFlexibilityB,
+    ])
+
+TrekAerobicA = Workout(name="Aerobics and Trek Back A (in Hevy)", routines=[routine.AerobicTrainingA])
+TrekAerobicB = Workout(name="Aerobics and Core A (in Hevy)", routines=[routine.AerobicTrainingB])
+Climb = Workout(name="Climb", routines=[routine.Climb])
+TrekStrength = Workout(name="Strength Training: Trek Lower A (in Hevy)", routines=[routine.TrekStrength])
+FiveThreeOneWorkout = Workout(name="5/3/1 (in sheets and Hevy)", routines=[routine.FiveThreeOneRoutine])
+DownDogYoga = Workout(name="DownDog Yoga", routines=[routine.DownDogYogaRoutine])

globo/workout_program.py

@@ -1,3 +1,4 @@
+import datetime
 import workout
 
 MON, TUE, WED, THU, FRI, SAT, SUN = range(7)
@@ -9,3 +10,44 @@
     FRI: workout.RepetitionUpperBody,
     SAT: workout.MaxEffortLowerBody,
 }
+
+# r/Fitness beginner routine
+# https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/
+# Switch back and forth by week so order goes A, B, A, B, ...
+WORKOUT_SWITCH = (datetime.datetime.today().isocalendar()[1] % 2) == 0
+
+def _activeRecoverySelector():
+    triSwitch = (datetime.datetime.today().isocalendar()[1] % 3) == 0
+    if WORKOUT_SWITCH and triSwitch:
+        return workout.YogaWorkoutA
+    elif triSwitch:
+        return workout.YogaWorkoutB
+    else:
+        return workout.StretchWorkout
+
+BasicStrengthTraining = {
+    MON: workout.WorkoutA if WORKOUT_SWITCH else workout.WorkoutB,
+    TUE: workout.ConditioningA if WORKOUT_SWITCH else workout.ConditioningB,
+    WED: workout.WorkoutB if WORKOUT_SWITCH else workout.WorkoutA,
+    THU: workout.WorkoutA if WORKOUT_SWITCH else workout.WorkoutB,
+    FRI: _activeRecoverySelector(),
+}
+
+TrekTraining = {
+    MON: workout.TrekAerobicA if WORKOUT_SWITCH else workout.TrekAerobicB,
+    TUE: workout.Climb,
+    THU: workout.TrekAerobicB if WORKOUT_SWITCH else workout.TrekAerobicA,
+    FRI: workout.TrekStrength,
+    SAT: _activeRecoverySelector(),
+    SUN: workout.Climb,
+}
+
+# See https://thefitness.wiki/routines/5-3-1-for-beginners/
+FiveThreeOne = {
+    TUE: workout.FiveThreeOneWorkout,
+    WED: workout.DownDogYoga,
+    THU: workout.FiveThreeOneWorkout,
+    FRI: workout.Climb,
+    SAT: workout.FiveThreeOneWorkout,
+    SUN: _activeRecoverySelector(),
+}