{"id":489,"date":"2017-05-06T08:08:54","date_gmt":"2017-05-06T08:08:54","guid":{"rendered":"http:\/\/23.91.71.251\/~epluginc\/fitnessp\/?post_type=training-plans&amp;p=489"},"modified":"2017-05-06T08:08:54","modified_gmt":"2017-05-06T08:08:54","slug":"belly-training-basic-endurance-2","status":"publish","type":"training-plans","link":"https:\/\/riverfitness.hu\/en\/training-plans\/belly-training-basic-endurance-2\/","title":{"rendered":"Belly training + basic endurance"},"content":{"rendered":"<div style=\"color: #117bbb; position: absolute; right: 0px;\">\n<div style=\"font-size: 27px; font-weight: 100; letter-spacing: 10px; text-transform: uppercase;\">Day<\/div>\n<div style=\"font-size: 100px; line-height: 80px; font-weight: bold;\">[day_number]<\/div>\n<\/div>\n<h2 style=\"color: #9bcb3d; font-size: 24px; margin-top: 10px; margin-bottom: 20px; margin-right: 80px;\">Full body strength training + Cardio<\/h2>\n<h2 style=\"border-bottom-width: 0px; border-bottom-style: solid; border-bottom-color: #cccccc; display: inline-block; padding-bottom: 5px; color: #b5d043; font-size: 24px; margin-top: 40px; margin-bottom: 20px;\">Cycle 4<\/h2>\n<p style=\"background: #E1F5C4; padding: 20px; font-size: 16px; font-weight: bold; border-radius: 5px;\">Training tips: Record your weights to see your progress.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"background: #E1F5C4; padding: 20px; font-size: 16px; font-weight: bold; border-radius: 5px;\">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<h2 style=\"border-bottom-width: 0px; border-bottom-style: solid; border-bottom-color: #cccccc; display: inline-block; padding-bottom: 5px; color: #b5d043; font-size: 24px; margin-top: 40px; margin-bottom: 20px;\">Full body strength training<\/h2>\n<section class=\"step-1\">\n<h3 style=\"font-size: 20px !important; letter-spacing: 2px !important;\">Warm-up program:<\/h3>\n<p style=\"color: #a76aaa; font-weight: bold; padding-left: 10px; border-left: 2px solid #cba7cd; text-transform: uppercase; letter-spacing: 1px; font-size: 14px; margin: 0 0 10px;\">3 rounds, perform each exercise for 60 seconds<\/p>\n<p style=\"margin-bottom: 20px;\">1) Jumping rope<\/p>\n<p style=\"margin-bottom: 20px;\">2) Jumping Jacks<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/0NIvRAaOdlQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/section>\n<section class=\"step-2\">\n<h3 style=\"font-size: 20px !important; letter-spacing: 2px !important;\">Mobility:<\/h3>\n<p style=\"color: #a76aaa; font-weight: bold; padding-left: 10px; border-left: 2px solid #cba7cd; text-transform: uppercase; letter-spacing: 1px; font-size: 14px; margin: 0 0 10px;\">Each exercise 10 repetitions<\/p>\n<p style=\"margin-bottom: 20px;\">1) Walkout with Legs Stretched &amp; amp; Upper body rotation<\/p>\n<p style=\"margin-bottom: 20px;\">2) Plank lung with upper body rotation<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/6f9wNXc19UE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/section>\n<section class=\"step-3\">\n<h3 style=\"font-size: 20px !important; letter-spacing: 2px !important;\">Main Training:<\/h3>\n<p style=\"color: #a76aaa; font-weight: bold; padding-left: 10px; border-left: 2px solid #cba7cd; text-transform: uppercase; letter-spacing: 1px; font-size: 14px; margin: 0 0 10px;\">3 rounds, perform each exercise for 60 seconds<\/p>\n<p style=\"margin-bottom: 20px;\"><strong>1) Each exercise 2 sets and 15 repetitions<\/strong><\/p>\n<p style=\"margin-bottom: 20px;\">a) Set pause: 40 seconds<\/p>\n<p style=\"margin-bottom: 20px;\">b) After the exercise: 60 second pause then continue with the next exercise<\/p>\n<p style=\"margin-bottom: 20px;\"><strong>2) Front knee bend with barbell<\/strong><\/p>\n<p style=\"margin-bottom: 20px;\">A)- Full body exercise, primarily for the body parts: thighs and buttocks<\/p>\n<p><strong> <span style=\"color: # ff0000;\"> Superset: Bound Squat <\/span><\/strong><br \/>\n&#8211; Explosive force, primarily for the body parts: thighs<\/p>\n<p style=\"margin-bottom: 20px;\"><strong>3) Cross lifting with barbell: <\/strong><\/p>\n<p style=\"margin-bottom: 20px;\">a) &#8211; For the thighs and the buttocks<\/p>\n<p><strong> <span style=\"color: # ff0000;\"> Superset: <\/span> Intermittent Dropouts <\/strong><\/p>\n<p>&#8211; Explosive force, primarily for the body parts: thighs<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/0NIvRAaOdlQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<\/section>\n<h2 style=\"border-bottom-width: 0px; border-bottom-style: solid; border-bottom-color: #cccccc; display: inline-block; padding-bottom: 5px; color: #b5d043; font-size: 24px; margin-top: 40px; margin-bottom: 20px;\">Treadmill settings with distances and pauses for your sprints:<\/h2>\n<p style=\"margin-bottom: 20px;\">A.) 400m 10% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">B.) 400m 3% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">C.) 200m 10% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">D.) 200m 5% slope -&gt; 2 minute break<\/p>\n<p style=\"margin-bottom: 20px;\">E.) 100m 10% slope -&gt; 2 minutes break<\/p>\n<p style=\"margin-bottom: 20px;\">F.) 400m 1% slope<\/p>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/aS1vwToqa1Y\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"background: #E1F5C4; padding: 20px; font-size: 16px; font-weight: bold; border-radius: 5px;\">Tip: Record your speed at each sprint so you have motivation for the next unit.<\/p>","protected":false},"author":1,"featured_media":0,"template":"","format":"standard","meta":[],"training-plans-category":[],"training-plans_tag":[],"class_list":["post-489","training-plans","type-training-plans","status-publish","format-standard","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.1 (Yoast SEO v21.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Belly training + basic endurance - River Fitness by Getfit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/riverfitness.hu\/en\/training-plans\/belly-training-basic-endurance-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Belly training + basic endurance\" \/>\n<meta property=\"og:description\" content=\"Day [day_number] Full body strength training + Cardio Cycle 4 Training tips: Record your weights to see your progress. &nbsp; 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) Full body strength training Warm-up program: 3 rounds, perform each [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/riverfitness.hu\/en\/training-plans\/belly-training-basic-endurance-2\/\" \/>\n<meta property=\"og:site_name\" content=\"River Fitness by Getfit\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/getfitriverfitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/\",\"url\":\"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/\",\"name\":\"Belly training + basic endurance - River Fitness by Getfit\",\"isPartOf\":{\"@id\":\"https:\/\/riverfitness.hu\/#website\"},\"datePublished\":\"2017-05-06T08:08:54+00:00\",\"dateModified\":\"2017-05-06T08:08:54+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Kezd\u0151lap\",\"item\":\"https:\/\/riverfitness.hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Training Plans\",\"item\":\"https:\/\/riverfitness.hu\/training-plans\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Belly training + basic endurance\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/riverfitness.hu\/#website\",\"url\":\"https:\/\/riverfitness.hu\/\",\"name\":\"River Fitness by Getfit\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/riverfitness.hu\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/riverfitness.hu\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/riverfitness.hu\/#organization\",\"name\":\"River Fitness by Getfit\",\"url\":\"https:\/\/riverfitness.hu\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/riverfitness.hu\/#\/schema\/logo\/image\/\",\"url\":\"http:\/\/riverfitness.hu\/wp-content\/uploads\/2022\/04\/river-fitness-logo3.png\",\"contentUrl\":\"http:\/\/riverfitness.hu\/wp-content\/uploads\/2022\/04\/river-fitness-logo3.png\",\"width\":300,\"height\":80,\"caption\":\"River Fitness by Getfit\"},\"image\":{\"@id\":\"https:\/\/riverfitness.hu\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/getfitriverfitness\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Belly training + basic endurance - River Fitness by Getfit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/riverfitness.hu\/en\/training-plans\/belly-training-basic-endurance-2\/","og_locale":"en_GB","og_type":"article","og_title":"Belly training + basic endurance","og_description":"Day [day_number] Full body strength training + Cardio Cycle 4 Training tips: Record your weights to see your progress. &nbsp; 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) Full body strength training Warm-up program: 3 rounds, perform each [&hellip;]","og_url":"https:\/\/riverfitness.hu\/en\/training-plans\/belly-training-basic-endurance-2\/","og_site_name":"River Fitness by Getfit","article_publisher":"https:\/\/www.facebook.com\/getfitriverfitness","twitter_card":"summary_large_image","twitter_misc":{"Estimated reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/","url":"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/","name":"Belly training + basic endurance - River Fitness by Getfit","isPartOf":{"@id":"https:\/\/riverfitness.hu\/#website"},"datePublished":"2017-05-06T08:08:54+00:00","dateModified":"2017-05-06T08:08:54+00:00","breadcrumb":{"@id":"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/riverfitness.hu\/training-plans\/belly-training-basic-endurance-2\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Kezd\u0151lap","item":"https:\/\/riverfitness.hu\/"},{"@type":"ListItem","position":2,"name":"Training Plans","item":"https:\/\/riverfitness.hu\/training-plans\/"},{"@type":"ListItem","position":3,"name":"Belly training + basic endurance"}]},{"@type":"WebSite","@id":"https:\/\/riverfitness.hu\/#website","url":"https:\/\/riverfitness.hu\/","name":"River Fitness by Getfit","description":"","publisher":{"@id":"https:\/\/riverfitness.hu\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/riverfitness.hu\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/riverfitness.hu\/#organization","name":"River Fitness by Getfit","url":"https:\/\/riverfitness.hu\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/riverfitness.hu\/#\/schema\/logo\/image\/","url":"http:\/\/riverfitness.hu\/wp-content\/uploads\/2022\/04\/river-fitness-logo3.png","contentUrl":"http:\/\/riverfitness.hu\/wp-content\/uploads\/2022\/04\/river-fitness-logo3.png","width":300,"height":80,"caption":"River Fitness by Getfit"},"image":{"@id":"https:\/\/riverfitness.hu\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/getfitriverfitness"]}]}},"_links":{"self":[{"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/training-plans\/489","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/training-plans"}],"about":[{"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/types\/training-plans"}],"author":[{"embeddable":true,"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/users\/1"}],"wp:attachment":[{"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/media?parent=489"}],"wp:term":[{"taxonomy":"training-plans-category","embeddable":true,"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/training-plans-category?post=489"},{"taxonomy":"training-plans_tag","embeddable":true,"href":"https:\/\/riverfitness.hu\/en\/wp-json\/wp\/v2\/training-plans_tag?post=489"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}