{"id":549,"date":"2012-03-06T09:32:14","date_gmt":"2012-03-06T14:32:14","guid":{"rendered":"http:\/\/digorg.com\/napfitpt\/?p=549"},"modified":"2012-03-06T09:34:18","modified_gmt":"2012-03-06T14:34:18","slug":"lower-body-circuit","status":"publish","type":"post","link":"https:\/\/digorg.com\/napfitpt\/lower-body-circuit\/","title":{"rendered":"Lower Body Circuit"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2012\/03\/leg-stretch.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-550\" title=\"leg stretch\" src=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2012\/03\/leg-stretch-226x300.jpg?resize=226%2C300\" alt=\"\" width=\"226\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2012\/03\/leg-stretch.jpg?resize=226%2C300&amp;ssl=1 226w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2012\/03\/leg-stretch.jpg?w=264&amp;ssl=1 264w\" sizes=\"auto, (max-width: 226px) 100vw, 226px\" \/><\/a><\/p>\n<p>Complete this lower body circuit as quickly as possible without sacrificing good form. \u00a0Take a two minute rest and start again with a goal of beating your original time. \u00a0Rest for two more minutes and complete the entire circuit again shooting for your best time yet! \u00a0All you will need is a set of dumbbells and an optional kettlebell. \u00a0Female beginners should start with 10 pound weights and work their way up. \u00a0Male beginners and experienced females should try this circuit with 15-20 pound weights. \u00a0Intermediate men and advanced women should complete the circuit with 25 pound weights. \u00a0More advanced men should try 35-45 pound weights. \u00a0Choose a weight that is challenging but reasonable.<\/p>\n<p style=\"text-align: center;\"><strong>25 Squat Jumps (no weight)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>10 Alternating Lunges w\/ a Twist on Each Leg (one weight)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>15 Sumo Squats (one weight)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>20 High Knees on Each Leg (no weight)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>15 Dead Lifts (with both dumbbells)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>25 Kettlebell or Dumbbell Swings (one weight)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>10 Burpee Jacks<\/strong><\/p>\n<p style=\"text-align: left;\">Looking to set the bar high? \u00a0Beat the trainer&#8217;s best time of 3:56! \u00a0Good luck!! \ud83d\ude42<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Complete this lower body circuit as quickly as possible without sacrificing good form. \u00a0Take a two minute rest and start again with a goal of beating your original time. \u00a0Rest for two more minutes and complete the entire circuit again shooting for your best time yet! \u00a0All you will need is a set of dumbbells &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/digorg.com\/napfitpt\/lower-body-circuit\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Lower Body Circuit&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[44,26],"class_list":["post-549","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-uncategorized","tag-lower-body"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/549","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/comments?post=549"}],"version-history":[{"count":3,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/549\/revisions"}],"predecessor-version":[{"id":553,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/549\/revisions\/553"}],"wp:attachment":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/media?parent=549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/categories?post=549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/tags?post=549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}