{"id":5199,"date":"2017-01-11T22:25:02","date_gmt":"2017-01-11T20:25:02","guid":{"rendered":"http:\/\/www.knottinbotswana.com\/?p=5199"},"modified":"2017-02-14T22:53:14","modified_gmt":"2017-02-14T20:53:14","slug":"gh-html","status":"publish","type":"post","link":"http:\/\/www.knottinbotswana.com\/index.php\/2017\/01\/gh-html\/","title":{"rendered":"Forging An Iron Croptop (1 hour workout)"},"content":{"rendered":"

Just discovered a cracking combination from darebee.com<\/a> that can be done in about an hour (assuming a certain basic level of fitness\/competency).<\/p>\n

    \n
  1. Crop Top Workout<\/a> (2:30-3:00 per set and 2:00 rest – 15 minutes or so to complete)<\/li>\n
  2. Upperbody Forge<\/a> (as long as it takes, use kettlebells in unbalanced positions for extra credit)<\/li>\n
  3. Iron Maiden<\/a> (5:30-7:00 per set and 2:00 rest – 27 minutes or so for 3 sets)<\/li>\n<\/ol>\n

    Mine looked something like this:<\/p>\n

    \"Heart<\/a>
    Heart rate during Darebee circuits comprising Croptop Workout, Upperbody Forge and Iron Maiden.<\/figcaption><\/figure>\n

    The Iron Maiden is tough, try visualising any problems in your life while doing the punches and knee to the groin movements…<\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Just discovered a cracking combination from darebee.com that can be done in about an hour (assuming a certain basic level of fitness\/competency). Crop Top Workout (2:30-3:00 per set and 2:00 rest – 15 minutes or so to complete) Upperbody Forge (as long as it takes, use kettlebells in unbalanced positions for extra credit) Iron Maiden … Continue reading “Forging An Iron Croptop (1 hour workout)”<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[128,142],"tags":[378,375,379,376,158,377],"_links":{"self":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts\/5199"}],"collection":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/comments?post=5199"}],"version-history":[{"count":8,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts\/5199\/revisions"}],"predecessor-version":[{"id":5211,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/posts\/5199\/revisions\/5211"}],"wp:attachment":[{"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/media?parent=5199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/categories?post=5199"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.knottinbotswana.com\/index.php\/wp-json\/wp\/v2\/tags?post=5199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}