{"id":464,"date":"2011-05-23T15:13:00","date_gmt":"2011-05-23T22:13:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2011\/05\/23\/15\/464\/"},"modified":"2023-10-24T00:07:15","modified_gmt":"2023-10-24T07:07:15","slug":"cardio-weightlifting-21","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2011\/05\/23\/15\/464\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>Workout with Sal;<\/p>\n<p>3 cycles;<br \/>\n &#8211; 15 sec bulgarian squats (25lbs)<br \/>\n &#8211; 15 sec unstable decline pushups<br \/>\n &#8211; 15 sec bulgarian squats (25lbs)<br \/>\n &#8211; 15 sec unstable decline pushups<br \/>\n &#8211; 30 sec rest<br \/>\n &#8211; 30 sec plank slider or roller crunches (alternating)<br \/>\n &#8211; 30 sec rest<\/p>\n<p>Addtl 30 sec rest and final plank or roller crunch for balance<\/p>\n<p>2 cycles;<br \/>\n &#8211; 15 sec alt. front punch<br \/>\n &#8211; 15 sec alt. round kick<br \/>\n &#8211; 15 sec alt. front punch<br \/>\n &#8211; 15 sec alt. round kick<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout with Sal; 3 cycles; &#8211; 15 sec bulgarian squats (25lbs) &#8211; 15 sec unstable decline pushups &#8211; 15 sec bulgarian squats (25lbs) &#8211; 15 sec unstable decline pushups &#8211; 30 sec rest &#8211; 30 sec plank slider or roller crunches (alternating) &#8211; 30 sec rest Addtl 30 sec rest and final plank or roller [&hellip;]<\/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-464","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\/464","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=464"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/464\/revisions"}],"predecessor-version":[{"id":2032,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/464\/revisions\/2032"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}