{"id":855,"date":"2022-02-18T15:01:00","date_gmt":"2022-02-18T23:01:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=855"},"modified":"2022-06-08T12:00:37","modified_gmt":"2022-06-08T19:00:37","slug":"leg-jacks","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/leg-jacks\/","title":{"rendered":"Day 11 – Leg Jacks"},"content":{"rendered":"

\"Leg<\/picture><\/p>\n

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into High Plank<\/a>.<\/li>\n
  2. Just like a normal jumping jack… jump your legs out wide and then quickly jump them back together.<\/li>\n
  3. Jump as quickly as you want, but keep your pelvis steady, and don’t let your booty rise toward the ceiling (proper alignment, alignment, alignment!).<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform leg jacks as long as you can WITHOUT suffering proper form. If you can only do this for 5 secs, no sweat! Just do 5 secs, rest, return to position, do another 5 secs, rest, and so on.
    \n<\/strong><\/p>\n

    Goal:<\/strong><\/span> Work your way up to doing plank jacks for 30 seconds minimum.<\/p>\n

    Variation:<\/strong><\/span> Want it harder? Do this while on a Low Plank<\/a> \ud83d\ude0a<\/p>\n

    Challenge:<\/strong><\/span>
    \nHigh plank for 30 seconds.
    \n(High) Plank leg jacks for 15 seconds.
    \n(Low) Plank leg jacks for 15 seconds, rest 10 seconds.
    \nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Leg Jacks<\/p>\n","protected":false},"author":2,"featured_media":2819,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-855","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\/855","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=855"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/855\/revisions"}],"predecessor-version":[{"id":3632,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/855\/revisions\/3632"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2819"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=855"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=855"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=855"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}