{"id":951,"date":"2018-01-04T10:20:20","date_gmt":"2018-01-04T15:20:20","guid":{"rendered":"http:\/\/digorg.com\/napfitpt\/?p=951"},"modified":"2018-01-04T10:20:20","modified_gmt":"2018-01-04T15:20:20","slug":"30-30-30","status":"publish","type":"post","link":"https:\/\/digorg.com\/napfitpt\/30-30-30\/","title":{"rendered":":30 :30 :30"},"content":{"rendered":"<p><a href=\"http:\/\/digorg.com\/napfitpt\/30-30-30\/dumbbells-2\/\" rel=\"attachment wp-att-952\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-952\" src=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/dumbbells.jpg?resize=500%2C500\" alt=\"dumbbells\" width=\"500\" height=\"500\" srcset=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/dumbbells.jpg?w=500&amp;ssl=1 500w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/dumbbells.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/dumbbells.jpg?resize=300%2C300&amp;ssl=1 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><strong>Go through each of these exercises performing 30 seconds of the full\u00a0range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold. \u00a0Once you&#8217;ve made it through the circuit take a short rest and\u00a0repeat the whole thing for a 30 minute workout.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Dumbbell Curls<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Narrow Pushups<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Shoulder Presses<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Reverse Curls<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Dips<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Upright Rows<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Triceps Kickbacks<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Leg Lifts\/Flutter Kicks\/Hollow Hold<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Go through each of these exercises performing 30 seconds of the full\u00a0range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold. \u00a0Once you&#8217;ve made it through the circuit take a short rest and\u00a0repeat the whole thing for a 30 minute workout. Dumbbell Curls Narrow Pushups Shoulder Presses Reverse &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/digorg.com\/napfitpt\/30-30-30\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;:30 :30 :30&#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":[60,56,44,48,29],"class_list":["post-951","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-arms","tag-dumbbells","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\/951","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=951"}],"version-history":[{"count":2,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/951\/revisions"}],"predecessor-version":[{"id":954,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/951\/revisions\/954"}],"wp:attachment":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/media?parent=951"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/categories?post=951"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/tags?post=951"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}