{"id":249,"date":"2013-02-07T19:45:11","date_gmt":"2013-02-07T18:45:11","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=249"},"modified":"2013-02-07T19:45:11","modified_gmt":"2013-02-07T18:45:11","slug":"kill-those-legs","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/07\/kill-those-legs\/","title":{"rendered":"Kill those legs"},"content":{"rendered":"<p><strong>Uppv\u00e4rmning:\u00a0<\/strong>Power walk 10 minuter p\u00e5 l\u00f6pbandet<\/p>\n<p>10\u00d74 Utfall p\u00e5 varje ben 50 kg<\/p>\n<p>10&#215;4\u00a0Benb\u00f6j 55 kg<\/p>\n<p>10&#215;4 Sittande vadpress 25 kg<\/p>\n<p>10\u00d74 St\u00e5ende vadpress 55kg<\/p>\n<p>10\u00d74 Benspark 30kg<\/p>\n<p>10&#215;4 Ben curl 15 kg<\/p>\n<p>10\u00d74 Benpress 70 kg<\/p>\n<p>10\u00d74 Adductur maskin 40 kg<\/p>\n<p>10\u00d74 Absductor maskin 60 kg<\/p>\n<p>.<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bild-18.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-250 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bild-18-680x680.jpg\" alt=\"\" width=\"680\" height=\"680\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bild-18-680x680.jpg 680w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bild-18-150x150.jpg 150w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bild-18-300x300.jpg 300w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bild-18.jpg 1200w\" sizes=\"auto, (max-width: 680px) 100vw, 680px\" \/><\/a><\/p>\n<p>.<\/p>\n<p><strong>Warmup:\u00a0<\/strong>Power walk 10 minutes at the treadmill<\/p>\n<p>10\u00d74\u00a0Lunges \u00a0at each leg 50 kg<\/p>\n<p>10&#215;4 Squats 55 kg<\/p>\n<p>10\u00d74 Standing calf raises 55 kg<\/p>\n<p>10&#215;4 Sitting calf raises 25 kg<\/p>\n<p>10\u00d74 Leg extensions 30 kg<\/p>\n<p>10\u00d74 Leg curl 15 kg<\/p>\n<p>10\u00d74 Leg press 70 kg<\/p>\n<p>10\u00d74 Adductur 40 kg<\/p>\n<p>10\u00d74 Absductor 60kg<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uppv\u00e4rmning:\u00a0Power walk 10 minuter p\u00e5 l\u00f6pbandet 10\u00d74 Utfall p\u00e5 varje ben 50 kg 10&#215;4\u00a0Benb\u00f6j 55 kg 10&#215;4 Sittande vadpress 25 kg 10\u00d74 St\u00e5ende vadpress 55kg 10\u00d74 Benspark 30kg 10&#215;4 Ben curl 15 kg 10\u00d74 Benpress 70 kg 10\u00d74 Adductur maskin 40 kg 10\u00d74 Absductor maskin 60 kg . . Warmup:\u00a0Power walk 10 minutes at the &#8230; <a title=\"Kill those legs\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/07\/kill-those-legs\/\" aria-label=\"L\u00e4s mer om Kill those legs\">L\u00e4s mer<\/a><\/p>\n","protected":false},"author":4212,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-249","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/users\/4212"}],"replies":[{"embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/comments?post=249"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/249\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}