{"id":896,"date":"2017-07-28T10:51:45","date_gmt":"2017-07-28T14:51:45","guid":{"rendered":"http:\/\/digorg.com\/napfitpt\/?p=896"},"modified":"2017-07-28T10:51:45","modified_gmt":"2017-07-28T14:51:45","slug":"snakes-at-the-dam","status":"publish","type":"post","link":"https:\/\/digorg.com\/napfitpt\/snakes-at-the-dam\/","title":{"rendered":"Snakes at the Dam!"},"content":{"rendered":"<p><a href=\"http:\/\/digorg.com\/napfitpt\/snakes-at-the-dam\/steps\/\" rel=\"attachment wp-att-897\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-897\" src=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2017\/07\/steps.jpg?resize=492%2C640\" alt=\"steps\" width=\"492\" height=\"640\" srcset=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2017\/07\/steps.jpg?w=492&amp;ssl=1 492w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2017\/07\/steps.jpg?resize=231%2C300&amp;ssl=1 231w\" sizes=\"auto, (max-width: 492px) 100vw, 492px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Head to your closest dam and try this snake style workout! \u00a0Complete the first exercise followed by the second exercise then back to the first. \u00a0Add a new exercise each time you complete a circuit. \u00a0Ladies will need 8-15 pound dumbbells and guys will need 12-20 pound dumbbells. \u00a0If you don&#8217;t have access to dam steps you can do this on your stairs at home.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>12 Arnold Presses<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>12 Bent Arm Lateral Raises<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>12 Crunch &amp; Punch<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>100 Steps<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>12 Underhand Cross Body Front Raises (each side)<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>12 Upright Rows<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>12 Weighted Toe Touch Crunches<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>1 Hill Sprint<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>For a video demo of this workout follow napoletanj on Instagram. \u00a0Good luck!<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Head to your closest dam and try this snake style workout! \u00a0Complete the first exercise followed by the second exercise then back to the first. \u00a0Add a new exercise each time you complete a circuit. \u00a0Ladies will need 8-15 pound dumbbells and guys will need 12-20 pound dumbbells. \u00a0If you don&#8217;t have access to dam &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/digorg.com\/napfitpt\/snakes-at-the-dam\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Snakes at the Dam!&#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":[27,31,44,48,29],"class_list":["post-896","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-cardio","tag-core","tag-uncategorized","tag-shoulders","tag-upper-body"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/896","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=896"}],"version-history":[{"count":2,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/896\/revisions"}],"predecessor-version":[{"id":899,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/896\/revisions\/899"}],"wp:attachment":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/media?parent=896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/categories?post=896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/tags?post=896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}