{"id":503,"date":"2013-02-25T13:21:44","date_gmt":"2013-02-25T12:21:44","guid":{"rendered":"http:\/\/blogg.improveme.se\/fitspooration\/?p=503"},"modified":"2013-02-25T13:21:44","modified_gmt":"2013-02-25T12:21:44","slug":"legs-and-abs-monday","status":"publish","type":"post","link":"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/25\/legs-and-abs-monday\/","title":{"rendered":"Legs and abs monday"},"content":{"rendered":"<p><strong>Uppv\u00e4rmning: <\/strong>5 minuter g\u00e5ng 6 km\/h, 5 minuter l\u00e4tt jogg 10km\/h<\/p>\n<p>10&#215;3 Benb\u00f6j 70 kg<\/p>\n<p>10&#215;3 Benpress 120 kg <strong>Person rekord\u00a0<\/strong><\/p>\n<p>10&#215;3 Utfallssteg 60 kg<\/p>\n<p>Ben spark dropset<\/p>\n<p>H\u00e4ngandebenlyft &#8211; superset &#8211; \u00a0plankan.<\/p>\n<p>20 minuter stretch (denna veckans utmaning)<\/p>\n<p><a href=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bcb0a2e87f3a11e28a6522000a9f17d4_7.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-504 aligncenter\" src=\"http:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bcb0a2e87f3a11e28a6522000a9f17d4_7.jpg\" alt=\"\" width=\"612\" height=\"612\" srcset=\"https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bcb0a2e87f3a11e28a6522000a9f17d4_7.jpg 612w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bcb0a2e87f3a11e28a6522000a9f17d4_7-150x150.jpg 150w, https:\/\/blogg.improveme.se\/fitspooration\/files\/2013\/02\/bcb0a2e87f3a11e28a6522000a9f17d4_7-300x300.jpg 300w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/a><\/p>\n<p><strong>Warmup: <\/strong>5 minutes walk at speed 6 km\/h, 5 minutes jog at speed 10 km\/h<\/p>\n<p>10&#215;3 Squtats 70 kg<\/p>\n<p>10&#215;3 Leg press 120 kg<\/p>\n<p>10&#215;3 Lunges 60 kg<\/p>\n<p>Leg extensions dropset<\/p>\n<p>Hanging leg raises &#8211; superset &#8211; plank<\/p>\n<p>20 minutes stretching (this weeks challenge)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uppv\u00e4rmning: 5 minuter g\u00e5ng 6 km\/h, 5 minuter l\u00e4tt jogg 10km\/h 10&#215;3 Benb\u00f6j 70 kg 10&#215;3 Benpress 120 kg Person rekord\u00a0 10&#215;3 Utfallssteg 60 kg Ben spark dropset H\u00e4ngandebenlyft &#8211; superset &#8211; \u00a0plankan. 20 minuter stretch (denna veckans utmaning) Warmup: 5 minutes walk at speed 6 km\/h, 5 minutes jog at speed 10 km\/h 10&#215;3 &#8230; <a title=\"Legs and abs monday\" class=\"read-more\" href=\"https:\/\/blogg.improveme.se\/fitspooration\/2013\/02\/25\/legs-and-abs-monday\/\" aria-label=\"L\u00e4s mer om Legs and abs monday\">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-503","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"_links":{"self":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/503","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=503"}],"version-history":[{"count":0,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/posts\/503\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/media?parent=503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/categories?post=503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogg.improveme.se\/fitspooration\/wp-json\/wp\/v2\/tags?post=503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}