{"id":1165,"date":"2019-03-13T07:55:21","date_gmt":"2019-03-13T07:55:21","guid":{"rendered":"http:\/\/fitness.eplug-ins.com\/?post_type=training-plans&amp;p=1165"},"modified":"2019-03-13T07:55:21","modified_gmt":"2019-03-13T07:55:21","slug":"full-power-circles-3","status":"publish","type":"training-plans","link":"https:\/\/sammoogym.ca\/ar\/training-plans\/full-power-circles-3\/","title":{"rendered":"Full power circlesss"},"content":{"rendered":"<p>Day<br \/>\n[day_number]<\/p>\n<p>Full body strength training + Cardio<br \/>\nCycle 4<br \/>\nTraining tips: Record your weights to see your progress.<\/p>\n<p>Nutrition Tips: Drink your PostWorkout shake immediately after your training, and then take your PostWorkout Meal to you (30 to 40 minutes after the shake)<\/p>\n<p>Full body strength training<\/p>\n<p>Warm-up program:<br \/>\n3 rounds, perform each exercise for 60 seconds<br \/>\n1) Jumping rope<br \/>\n2) Jumping Jacks<\/p>\n<p>Mobility:<br \/>\nEach exercise 10 repetitions<br \/>\n1) Walkout with Legs Stretched &amp; amp; Upper body rotation<br \/>\n2) Plank lung with upper body rotation<\/p>\n<p>Main Training:<br \/>\n3 rounds, perform each exercise for 60 seconds<br \/>\n1) Each exercise 2 sets and 15 repetitions<br \/>\na) Set pause: 40 seconds<br \/>\nb) After the exercise: 60 second pause then continue with the next exercise<br \/>\n2) Front knee bend with barbell<br \/>\nA)- Full body exercise, primarily for the body parts: thighs and buttocks<br \/>\nSuperset: Bound Squat<br \/>\n&#8211; Explosive force, primarily for the body parts: thighs<br \/>\n3) Cross lifting with barbell:<br \/>\na) &#8211; For the thighs and the buttocks<br \/>\nSuperset: Intermittent Dropouts<\/p>\n<p>&#8211; Explosive force, primarily for the body parts: thighs<\/p>\n<p>Treadmill settings with distances and pauses for your sprints:<br \/>\nA.) 400m 10% slope -&gt; 2 minute break<br \/>\nB.) 400m 3% slope -&gt; 2 minute break<br \/>\nC.) 200m 10% slope -&gt; 2 minute break<br \/>\nD.) 200m 5% slope -&gt; 2 minute break<br \/>\nE.) 100m 10% slope -&gt; 2 minutes break<br \/>\nF.) 400m 1% slope<\/p>\n<p>Tip: Record your speed at each sprint so you have motivation for the next unit.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","template":"","format":"standard","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":""},"training-plans-category":[],"training-plans_tag":[],"class_list":["post-1165","training-plans","type-training-plans","status-publish","format-standard","hentry"],"_links":{"self":[{"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/training-plans\/1165","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/training-plans"}],"about":[{"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/types\/training-plans"}],"author":[{"embeddable":true,"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/comments?post=1165"}],"wp:attachment":[{"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/media?parent=1165"}],"wp:term":[{"taxonomy":"training-plans-category","embeddable":true,"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/training-plans-category?post=1165"},{"taxonomy":"training-plans_tag","embeddable":true,"href":"https:\/\/sammoogym.ca\/ar\/wp-json\/wp\/v2\/training-plans_tag?post=1165"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}