{"id":4005,"date":"2013-03-15T11:39:25","date_gmt":"2013-03-15T10:39:25","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=4005"},"modified":"2013-03-15T11:39:25","modified_gmt":"2013-03-15T10:39:25","slug":"workout-video-friday","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/03\/15\/workout-video-friday\/","title":{"rendered":"Workout video, friday"},"content":{"rendered":"

Hej!<\/p>\n

Jag vaknade upp hemma hos Malin i Haninge. Vi skulle intervjua en tjej p\u00e5 Friskis och Svettis h\u00e4r ute s\u00e5 jag ”g\u00e4st” tr\u00e4nade d\u00e4r idag. Det var riktigt kul! Dock s\u00e5 k\u00e4nner jag mig inte alls lika bekv\u00e4m som p\u00e5 mitt eget gym! hehe \ud83d\ude42 Jag spelade i alla fall in en del \u00f6vningar fr\u00e5n dagens pass. \u00c4ven chinsen bara f\u00f6r att visa att jag faktiskt kan! \ud83d\ude00<\/p>\n

Uppv\u00e4rmning: <\/strong>3o minuter powerwalk till gymmet<\/p>\n

3\u00d710 Raka marklyft 80 kg<\/p>\n

3\u00d710 Liggande l\u00e5rcurl \u00a039 kg<\/p>\n

3\u00d710 Ryggresningar 20 kg<\/p>\n

Vadpress 45 kg, 10 reps, 10 sek vila, 20 reps, 20 sek vila och avsluta med 30 reps.<\/p>\n

3\u00d712 Crunches p\u00e5 pilatesboll<\/p>\n

Liggande benlyft 20 reps, 10 sek vila, 25 reps, 20 sek vila, avsluta med 30 reps.<\/p>\n

\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/param>\n\t\t\t\t\t\t\t<\/param>\n\t\t\t\t\t\t\t<\/param>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t<\/embed>\n\t\t\t\t\t\t<\/object>\n\t\t\t\t\t<\/center><\/p>\n

Warm up:<\/strong>\u00a030 minutes powerwalk to the gym<\/p>\n

3\u00d710 Straight leg deadlifts 80 kg<\/p>\n

3\u00d710 \u00a0Leg curl 39 kg<\/p>\n

3\u00d710 Back raises 20 kg<\/p>\n

Calf Raises 45 kg, 10 reps, 10 seconds rest, 20 reps, 20 seconds rest and finish with 30 reps.<\/p>\n

3\u00d712 Crunches on Pilates ball<\/p>\n

Lying leg raises 20 reps, 10 seconds rest, 25 reps, 20 seconds rest, finish with 30 reps.<\/p>\n","protected":false},"excerpt":{"rendered":"

Hej! Jag vaknade upp hemma hos Malin i Haninge. Vi skulle intervjua en tjej p\u00e5 Friskis och Svettis h\u00e4r ute s\u00e5 jag ”g\u00e4st” tr\u00e4nade d\u00e4r idag. Det var riktigt kul! Dock s\u00e5 k\u00e4nner jag mig inte alls lika bekv\u00e4m som p\u00e5 mitt eget gym! hehe \ud83d\ude42 Jag spelade i alla fall in en del \u00f6vningar … 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":[5,9],"tags":[],"class_list":["post-4005","post","type-post","status-publish","format-standard","hentry","category-my-exercise","category-video"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/4005","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=4005"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/4005\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=4005"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=4005"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=4005"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}