{"id":397,"date":"2010-11-04T14:36:00","date_gmt":"2010-11-04T21:36:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2010\/11\/04\/14\/397\/"},"modified":"2023-10-24T00:07:55","modified_gmt":"2023-10-24T07:07:55","slug":"cardio-weightlifting-4","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2010\/11\/04\/14\/397\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>Repeat 4 times;<br \/>\nHalf-off one arm press (10)<br \/>\nOne leg sits (10)<br \/>\nDecline push-ups, unstable (10)<br \/>\nWave rope (30sec)<br \/>\nPlank sliders (30sec)<\/p>\n<p>Repeat 4 times;<br \/>\nunstable medicine ball squats with toss and catch (30 sec)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Repeat 4 times; Half-off one arm press (10) One leg sits (10) Decline push-ups, unstable (10) Wave rope (30sec) Plank sliders (30sec) Repeat 4 times; unstable medicine ball squats with toss and catch (30 sec)<\/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-397","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\/397","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=397"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/397\/revisions"}],"predecessor-version":[{"id":2098,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/397\/revisions\/2098"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}