{"id":442,"date":"2011-03-30T13:14:00","date_gmt":"2011-03-30T20:14:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2011\/03\/30\/13\/442\/"},"modified":"2023-10-24T00:07:16","modified_gmt":"2023-10-24T07:07:16","slug":"cardio-weightlifting-12","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2011\/03\/30\/13\/442\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>Workout with Sal.<\/p>\n<p>4 cycles, 30 sec per station, switching off:<br \/>\n &#8211; hip pop squats (25lbs)<br \/>\n &#8211; burpee (two pushups, four punches, two kicks off same leg (alternating leg each repeat))<br \/>\n &#8211; divider hop<br \/>\n &#8211; reverse crunch (hands on sliders)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout with Sal. 4 cycles, 30 sec per station, switching off: &#8211; hip pop squats (25lbs) &#8211; burpee (two pushups, four punches, two kicks off same leg (alternating leg each repeat)) &#8211; divider hop &#8211; reverse crunch (hands on sliders)<\/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-442","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\/442","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=442"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/442\/revisions"}],"predecessor-version":[{"id":2054,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/442\/revisions\/2054"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}