{"id":449,"date":"2011-04-19T13:32:00","date_gmt":"2011-04-19T20:32:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2011\/04\/19\/13\/449\/"},"modified":"2023-10-24T00:07:15","modified_gmt":"2023-10-24T07:07:15","slug":"cardio-weightlifting-14","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2011\/04\/19\/13\/449\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>Workout with Sal.<\/p>\n<p>Four cycles;<br \/>\n &#8211; Lunge with medicine ball lateral twist (10 each leg)<br \/>\n &#8211; Unstable decline pushups (10+)<br \/>\n &#8211; Divider hop (30sec)<br \/>\n &#8211; Gecko crawl (10lbs weights, 10+ ft forward, then backward)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout with Sal. Four cycles; &#8211; Lunge with medicine ball lateral twist (10 each leg) &#8211; Unstable decline pushups (10+) &#8211; Divider hop (30sec) &#8211; Gecko crawl (10lbs weights, 10+ ft forward, then backward)<\/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-449","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\/449","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=449"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/449\/revisions"}],"predecessor-version":[{"id":2047,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/449\/revisions\/2047"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}