{"id":544,"date":"2015-06-17T08:16:35","date_gmt":"2015-06-17T06:16:35","guid":{"rendered":"http:\/\/blogg.improveme.se\/elinpamlin\/?p=544"},"modified":"2015-06-17T08:20:18","modified_gmt":"2015-06-17T06:20:18","slug":"544","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/elinpamlin\/2015\/06\/17\/544\/","title":{"rendered":"Tr\u00e4ningsv\u00e4rk i rumpan \/ pain in the but"},"content":{"rendered":"<p style=\"text-align: center\"><a href=\"http:\/\/blogg.improveme.se\/elinpamlin\/files\/2015\/06\/1798631_10153407349691489_5744756520943036381_n.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-545\" src=\"http:\/\/blogg.improveme.se\/elinpamlin\/files\/2015\/06\/1798631_10153407349691489_5744756520943036381_n.jpg\" alt=\"1798631_10153407349691489_5744756520943036381_n\" width=\"720\" height=\"960\" srcset=\"https:\/\/blogg.improveme.se\/elinpamlin\/files\/2015\/06\/1798631_10153407349691489_5744756520943036381_n.jpg 720w, https:\/\/blogg.improveme.se\/elinpamlin\/files\/2015\/06\/1798631_10153407349691489_5744756520943036381_n-225x300.jpg 225w\" sizes=\"auto, (max-width: 720px) 100vw, 720px\" \/><\/a><em>Svettig tjej ig\u00e5r haha \/ sweaty girl last day haha<\/em><\/p>\n<p style=\"text-align: center\"><strong>Godmorgon s\u00f6tnosar!<\/strong><\/p>\n<p style=\"text-align: center\">Har en otrolig tr\u00e4ningsv\u00e4rk i rumpan och baksida l\u00e5r ifr\u00e5n g\u00e5rdagens gympass (passet kan ni l\u00e4sa nedan). Idag h\u00e4nder inget speciellt. Sitter h\u00e4r och f\u00f6rbereder ridlektioner som jag ska h\u00e5lla n\u00e4sta vecka n\u00e4r jag \u00e5ker ner till Sm\u00e5land och ska jobba p\u00e5 ett ridl\u00e4ger. Vid lunch beger jag mig till gymmet och fokuserar p\u00e5 triceps samt rygg. P\u00e5 eftermiddagen ska jag rida lektion f\u00f6r Anna. Det var de jag hade planerat. Hoppas ni f\u00e5r en trevlig onsdag allihopa!<\/p>\n<p style=\"text-align: center\"><em>I have\u00a0an incredible pain in the butt and hamstrings from yesterday&#8217;s workout at the gym (the workout you can read below) . Today won&#8217;t do anything special. Sitting here and prepare lessons that I will hold the next week when I go down to &#8221;Sm\u00e5land&#8221; and will work on a riding camp . At lunch time I will head to the gym and focus on my triceps and back. In the afternoon , Im going to ride a lesson for Anna . It was the most I had planned. Hope you all have a nice Wednesday!<\/em><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center\"><strong>Rump- och magtr\u00e4ning \/<em> but- and abs\u00a0workout<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong>warm up: 15 min crosstrainer<\/strong><\/p>\n<p style=\"text-align: center\"><strong>Walking lunges with dumbbells\u00a0x 4 + 25-30 situps x 4 <em>(Ingen vila\/ no rest)<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong>10-15 squat with kettlebell x 4 + 30 flutter kicks x 4 <em>(Ingen vila\/ no rest)<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong>10 on each leg &#8211; single leg lunge with bench x 4 + \u00a0side crunches x 4 <em>( Ingen vila \/ no rest)<\/em><\/strong><\/p>\n<p style=\"text-align: center\"><strong>30 seconds squat hold pulses x 3 + 10-15 jumping lunges x 3 <em>(Ingen vila\/ no rest)<\/em><\/strong><\/p>\n<p style=\"text-align: center\">\n","protected":false},"excerpt":{"rendered":"<p>Svettig tjej ig\u00e5r haha \/ sweaty girl last day haha Godmorgon s\u00f6tnosar! Har en otrolig tr\u00e4ningsv\u00e4rk i rumpan och baksida l\u00e5r ifr\u00e5n g\u00e5rdagens gympass (passet kan ni l\u00e4sa nedan). Idag h\u00e4nder inget speciellt. Sitter h\u00e4r och f\u00f6rbereder ridlektioner som jag ska h\u00e5lla n\u00e4sta vecka n\u00e4r jag \u00e5ker ner till Sm\u00e5land och ska jobba p\u00e5 ett &#8230; <a title=\"Tr\u00e4ningsv\u00e4rk i rumpan \/ pain in the but\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/elinpamlin\/2015\/06\/17\/544\/\" aria-label=\"L\u00e4s mer om Tr\u00e4ningsv\u00e4rk i rumpan \/ pain in the but\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":7526,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,21],"tags":[],"class_list":["post-544","post","type-post","status-publish","format-standard","hentry","category-traningworkout","category-vardag-living"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/posts\/544","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/users\/7526"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/comments?post=544"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/posts\/544\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/media?parent=544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/categories?post=544"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/elinpamlin\/wp-json\/wp\/v2\/tags?post=544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}