{"id":963,"date":"2018-01-25T10:56:56","date_gmt":"2018-01-25T15:56:56","guid":{"rendered":"http:\/\/digorg.com\/napfitpt\/?p=963"},"modified":"2018-01-25T10:56:56","modified_gmt":"2018-01-25T15:56:56","slug":"21-15-9-upper-body","status":"publish","type":"post","link":"https:\/\/digorg.com\/napfitpt\/21-15-9-upper-body\/","title":{"rendered":"21, 15, 9 Upper Body"},"content":{"rendered":"<p><a href=\"http:\/\/digorg.com\/napfitpt\/21-15-9-upper-body\/t-push\/\" rel=\"attachment wp-att-964\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-964\" src=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?resize=525%2C295\" alt=\"t push\" width=\"525\" height=\"295\" srcset=\"https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?w=1920&amp;ssl=1 1920w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?resize=300%2C169&amp;ssl=1 300w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?resize=768%2C432&amp;ssl=1 768w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?resize=1024%2C576&amp;ssl=1 1024w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?resize=500%2C281&amp;ssl=1 500w, https:\/\/i0.wp.com\/digorg.com\/napfitpt\/wp-content\/uploads\/2018\/01\/t-push.jpg?w=1575&amp;ssl=1 1575w\" sizes=\"auto, (max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Break this down into two-exercise supersets. \u00a0Go through each superset performing 21 reps of each exercise, followed by 15 reps and then 9. \u00a0Take a one to two minute break and do the same for the second superset.<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>T-Pushups &amp; Walkouts with Shoulder Taps<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Diamond Pushups &amp; Plank-ups<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>For demonstrations of these exercises follow &#8220;<\/strong><b>napoletanj&#8221; on Instagram.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Break this down into two-exercise supersets. \u00a0Go through each superset performing 21 reps of each exercise, followed by 15 reps and then 9. \u00a0Take a one to two minute break and do the same for the second superset. T-Pushups &amp; Walkouts with Shoulder Taps Diamond Pushups &amp; Plank-ups For demonstrations of these exercises follow &#8220;napoletanj&#8221; &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/digorg.com\/napfitpt\/21-15-9-upper-body\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;21, 15, 9 Upper Body&#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":[31,61,44,29],"class_list":["post-963","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-core","tag-equipment-free","tag-uncategorized","tag-upper-body"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/963","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=963"}],"version-history":[{"count":2,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/963\/revisions"}],"predecessor-version":[{"id":966,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/posts\/963\/revisions\/966"}],"wp:attachment":[{"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/media?parent=963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/categories?post=963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/digorg.com\/napfitpt\/wp-json\/wp\/v2\/tags?post=963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}