{"id":882,"date":"2022-02-27T10:41:00","date_gmt":"2022-02-27T18:41:00","guid":{"rendered":"http:\/\/members.befinallyfit.com\/?p=882"},"modified":"2022-02-11T07:08:00","modified_gmt":"2022-02-11T15:08:00","slug":"spiderman","status":"publish","type":"post","link":"https:\/\/www.befinallyfit.com\/weight-loss\/spiderman\/","title":{"rendered":"Day 20 – Spiderman"},"content":{"rendered":"

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

HOW TO…<\/strong><\/p>\n

    \n
  1. Position yourself into Forearm Plank<\/a>.<\/li>\n
  2. Lift your right leg and bring your knee as close as you can towards your right elbow.<\/li>\n
  3. Extend your right leg back, returning to starting position.<\/li>\n
  4. Now lift your left leg and bring your knee as close as you can towards your left elbow.<\/li>\n<\/ol>\n

    Note:<\/strong><\/span> You don’t need to look to the side as you perform this exercise \ud83d\ude42 You can keep looking straight down.<\/p>\n

    Progression:<\/strong><\/span> Perform the Spiderman Plank (both sides), and then rest 5-10 secs before you do the next one.<\/p>\n

    Variation:<\/strong><\/span> Too hard? Perform the Spiderman Plank (both sides), while on a High Plank position. Rest by lowering your knees to the ground in between each spiderman exercise.<\/p>\n

    Goal: <\/strong><\/span>Spiderman Plank 10x (each side) without resting.<\/p>\n

    Challenge:<\/strong><\/span>
    \nSpiderman Plank 1x.
    \nGo to High Plank.
    \nPlank Jack 1x.
    \nThis is one set. Repeat 12x.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Spiderman<\/p>\n","protected":false},"author":2,"featured_media":2828,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[177],"tags":[178],"class_list":["post-882","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\/882","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=882"}],"version-history":[{"count":3,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/882\/revisions"}],"predecessor-version":[{"id":3182,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/posts\/882\/revisions\/3182"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media\/2828"}],"wp:attachment":[{"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/media?parent=882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/categories?post=882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.befinallyfit.com\/weight-loss\/wp-json\/wp\/v2\/tags?post=882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}