{"id":858,"date":"2022-02-19T09:04:00","date_gmt":"2022-02-19T17:04:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=858"},"modified":"2022-02-11T06:44:48","modified_gmt":"2022-02-11T14:44:48","slug":"arm-extension","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/arm-extension\/","title":{"rendered":"Day 12 – Arm Extension"},"content":{"rendered":"

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

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into High Plank<\/a>.<\/li>\n
  2. Lower yourself to Forearm Plank<\/a>.<\/li>\n
  3. Without breaking the alignment of your body, extend your right arm forward.<\/li>\n
  4. Return to position, switch arms.<\/li>\n<\/ol>\n

    Progression:<\/strong><\/span> Perform arm extensions 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 continuously arm extending for 30 seconds minimum.<\/p>\n

    Challenge:<\/strong><\/span>
    \nLow plank for 30 seconds.
    \nArm extensions for 30 seconds, rest 10 seconds.
    \nThis is one set. Repeat 3x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Arm Extension<\/p>\n","protected":false},"author":2,"featured_media":2820,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-858","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\/858","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=858"}],"version-history":[{"count":2,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/858\/revisions"}],"predecessor-version":[{"id":3166,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/858\/revisions\/3166"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2820"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=858"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=858"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=858"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}