{"id":697,"date":"2013-01-08T12:56:16","date_gmt":"2013-01-08T17:56:16","guid":{"rendered":"http:\/\/digorg.com\/napfitpt\/?p=697"},"modified":"2013-01-08T12:56:16","modified_gmt":"2013-01-08T17:56:16","slug":"legs-and-shoulders-circuit","status":"publish","type":"post","link":"https:\/\/digorg.com\/napfitpt\/legs-and-shoulders-circuit\/","title":{"rendered":"Legs and Shoulders Circuit"},"content":{"rendered":"<p style=\"text-align: center;\"><a href=\"http:\/\/digorg.com\/napfitpt\/legs-and-shoulders-circuit\/free-weight\/\" rel=\"attachment wp-att-698\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-698\" alt=\"free weight\" src=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2013\/01\/free-weight.jpg?resize=240%2C180\" width=\"240\" height=\"180\" \/><\/a>Try this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training. \u00a0Complete 2 repetitions of each exercise in the circuit. \u00a0Once you finish the circuit start over with 4 reps of each exercise. \u00a0Continue through sets of 6, 8, and 10, take a short rest and then start again from 10 and work your way back down to 2! \u00a0If you complete the circuit properly your heart rate should stay up and you can look to burn between 250 and 400 calories!<\/p>\n<p style=\"text-align: center;\"><strong>Pushups with Hip Rotation and Side Crunch<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Alternating Lunges with Lateral Raise<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Seated or Standing Heel Raises<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Barbell Squat Press<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Dumbbell Dead Lift with Shoulder Shrug<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Alternating Lunge Jumps<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Try this pyramid style circuit in the gym or at home for around 30 minutes of high intensity strength training. \u00a0Complete 2 repetitions of each exercise in the circuit. \u00a0Once you finish the circuit start over with 4 reps of each exercise. \u00a0Continue through sets of 6, 8, and 10, take a short rest and &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/digorg.com\/napfitpt\/legs-and-shoulders-circuit\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Legs and Shoulders Circuit&#8221;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[27,44,26,35,29],"class_list":["post-697","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-cardio","tag-uncategorized","tag-lower-body","tag-strength-training","tag-upper-body"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/697","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=697"}],"version-history":[{"count":2,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/697\/revisions"}],"predecessor-version":[{"id":700,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/697\/revisions\/700"}],"wp:attachment":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/media?parent=697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/categories?post=697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/tags?post=697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}