{"id":620,"date":"2013-02-15T14:57:00","date_gmt":"2013-02-15T22:57:00","guid":{"rendered":"https:\/\/swordfighter.org\/trainingjournal\/2013\/02\/15\/14\/620\/"},"modified":"2023-10-24T00:07:03","modified_gmt":"2023-10-24T07:07:03","slug":"cardio-weightlifting-27","status":"publish","type":"post","link":"https:\/\/swordfighter.org\/trainingjournal\/2013\/02\/15\/14\/620\/","title":{"rendered":"Cardio Weightlifting"},"content":{"rendered":"<p>5 minutes warmup<\/p>\n<p>3 cycles, with 30 sec rest between each item:<br \/>\n &#8211; 30 sec lunge with 90 degree torso twist and 20lb weight<br \/>\n &#8211; 30 sec pushup\/pullup burpee<br \/>\n &#8211; 30 sec riser hop<br \/>\n &#8211; 30 sec ab roller<\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 minutes warmup 3 cycles, with 30 sec rest between each item: &#8211; 30 sec lunge with 90 degree torso twist and 20lb weight &#8211; 30 sec pushup\/pullup burpee &#8211; 30 sec riser hop &#8211; 30 sec ab roller<\/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-620","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\/620","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=620"}],"version-history":[{"count":1,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/620\/revisions"}],"predecessor-version":[{"id":1878,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/posts\/620\/revisions\/1878"}],"wp:attachment":[{"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/media?parent=620"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/categories?post=620"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swordfighter.org\/trainingjournal\/wp-json\/wp\/v2\/tags?post=620"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}