{"id":837,"date":"2022-02-12T10:15:00","date_gmt":"2022-02-12T18:15:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=837"},"modified":"2022-02-11T04:22:28","modified_gmt":"2022-02-11T12:22:28","slug":"swimmer","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/swimmer\/","title":{"rendered":"Day 5 &#8211; Swimmer"},"content":{"rendered":"<p><picture><source srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/swimmer.jpg.webp 1024w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/swimmer-300x199.jpg.webp 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/webp-express\/webp-images\/uploads\/2017\/10\/swimmer-768x510.jpg.webp 768w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\" type=\"image\/webp\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-838 webpexpress-processed\" src=\"\/\/images.befinallyfit.com\/wp-content\/uploads\/2017\/10\/swimmer.jpg\" alt=\"Swimmer\" width=\"1024\" height=\"680\" srcset=\"https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/swimmer.jpg 1024w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/swimmer-300x199.jpg 300w, https:\/\/www.befinallyfit.com\/weight-loss\/wp-content\/uploads\/2017\/10\/swimmer-768x510.jpg 768w\" sizes=\"auto, (max-width: 709px) 85vw, (max-width: 909px) 67vw, (max-width: 1362px) 62vw, 840px\"><\/picture><br \/>\n<strong>HOW TO&#8230;<\/strong><\/p>\n<ol>\n<li>Position yourself into <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/high-plank\/\">High Plank<\/a>. Hold for 5 secs.<\/li>\n<li>Lower yourself to <a href=\"https:\/\/www.befinallyfit.com\/weight-loss\/forearm-plank\/\">Forearm Plank<\/a>. Hold for 5 secs.<\/li>\n<li>Now, lie flat on the ground, extending your arms above your head on the ground.<\/li>\n<li>Inhale deeply and on your exhalation, lift both arms and legs off the ground.<\/li>\n<li>Return to lying flat on the ground. Inhale deeply and on your exhalation, lift both arms and legs off the ground again<\/li>\n<\/ol>\n<p><strong>Goal:<\/strong> Work your way up till you can perform step 5 for 5-10x.<\/p>\n<p><strong>Challenge:<\/strong><br \/>\nHigh plank for 10 seconds.<br \/>\nLow plank for 10 seconds.<br \/>\nSwimmer move for 10 seconds.<br \/>\nThis is one set. Repeat 5x.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Swimmer<\/p>\n","protected":false},"author":2,"featured_media":2813,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-837","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\/837","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=837"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/837\/revisions"}],"predecessor-version":[{"id":3151,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/837\/revisions\/3151"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2813"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}