{"id":389,"date":"2010-10-12T03:05:00","date_gmt":"2010-10-12T10:05:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2010\/10\/12\/03\/389\/"},"modified":"2023-10-24T00:07:55","modified_gmt":"2023-10-24T07:07:55","slug":"cardio-weightlifting-2","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2010\/10\/12\/03\/389\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>5 min warm up<\/p>\n<p>four lengths of the room with rubber band thigh expander slide<\/p>\n<p>30 second, 4 repeats:<br \/>\nhip popper squats<br \/>\nbi-level pushups<br \/>\npull ups<br \/>\nrope waves<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 min warm up four lengths of the room with rubber band thigh expander slide 30 second, 4 repeats: hip popper squats bi-level pushups pull ups rope waves<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[14],"class_list":["post-389","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-workout"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/comments?post=389"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/389\/revisions"}],"predecessor-version":[{"id":2108,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/389\/revisions\/2108"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}