{"id":508,"date":"2011-12-01T13:21:00","date_gmt":"2011-12-01T21:21:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2011\/12\/01\/13\/508\/"},"modified":"2023-10-24T00:07:11","modified_gmt":"2023-10-24T07:07:11","slug":"cardio-weightlifting-23","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2011\/12\/01\/13\/508\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>Workout with Steven.<\/p>\n<p>3 cycles;<br \/>\n &#8211; Medicine ball lunge and torque (8lbs, 10\/leg)<br \/>\n &#8211; Unstable decline Pushups (10)<br \/>\n &#8211; Wave rope (30 sec &#8211; one per cycle:underhand\/overhand\/butterfly)<br \/>\n &#8211; Plank sliders (30 sec)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Workout with Steven. 3 cycles; &#8211; Medicine ball lunge and torque (8lbs, 10\/leg) &#8211; Unstable decline Pushups (10) &#8211; Wave rope (30 sec &#8211; one per cycle:underhand\/overhand\/butterfly) &#8211; Plank sliders (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-508","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\/508","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=508"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/508\/revisions"}],"predecessor-version":[{"id":1986,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/508\/revisions\/1986"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}