{"id":1199,"date":"2022-03-24T10:01:00","date_gmt":"2022-03-24T17:01:00","guid":{"rendered":"https:\/\/members.befinallyfit.com\/?p=1199"},"modified":"2022-03-18T06:28:47","modified_gmt":"2022-03-18T13:28:47","slug":"side-elbow-twist","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/side-elbow-twist\/","title":{"rendered":"Day 45 – Side Elbow Twist"},"content":{"rendered":"

\"Side<\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Get into a High Plank<\/a> position, make sure your hands are right under your shoulders.<\/li>\n
  2. Rotate your torso, starting with your hips, moving off the toes onto the side of your feet.<\/li>\n
  3. Now bend your upper arm, and move your elbow to the floor.<\/li>\n
  4. Once your elbow touches the floor, move back into the high side plank position.<\/li>\n
  5. Switch sides.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform the Side Elbow Twist 10 times on each side, alternate the left and right.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Start by moving the hand of your upper arm to the floor instead of the elbow.<\/p>\n

    Goal:<\/strong><\/span> Do the Side Elbow Twist planking exercise on each side 10 times without resting.<\/p>\n

    Challenge:<\/strong><\/span>
    \nSide Elbow Twist (one side).
    \nTransition into the T-Plank position (same side).
    \nHold for 3s.
    \nThis is one set. Repeat 5x. Then change sides.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Side Elbow Twist<\/p>\n","protected":false},"author":2,"featured_media":2853,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-1199","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-planking","tag-plank","post_format-post-format-image"],"_links":{"self":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1199","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/comments?post=1199"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1199\/revisions"}],"predecessor-version":[{"id":3303,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/1199\/revisions\/3303"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2853"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=1199"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=1199"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=1199"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}