{"id":428,"date":"2015-07-12T06:17:11","date_gmt":"2015-07-12T06:17:11","guid":{"rendered":"http:\/\/redefinelenses.de\/?p=428"},"modified":"2024-06-12T20:53:34","modified_gmt":"2024-06-12T20:53:34","slug":"3-moves-to-get-your-legs-in-shape","status":"publish","type":"post","link":"http:\/\/redefinelenses.de\/index.php\/2015\/07\/12\/3-moves-to-get-your-legs-in-shape\/","title":{"rendered":"3 MOVES TO GET YOUR LEGS IN SHAPE"},"content":{"rendered":"<p style=\"text-align: center\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-31213 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"FitnessSingleLegRaise\" width=\"800\" height=\"533\" data-recalc-dims=\"1\" data-src=\"http:\/\/redefinelenses.de\/wp-content\/uploads\/2015\/07\/FitnessSingleLegRaise.gif\"><span id=\"more-31214\"><\/span><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-31218 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"Fitness-image-2\" width=\"800\" height=\"67\" data-recalc-dims=\"1\" data-src=\"https:\/\/i0.wp.com\/static.stylescrapbook.com\/uploads\/2015\/07\/11132107\/Fitness-image-2.jpg?resize=800%2C67\"><\/p>\n<p style=\"text-align: center\">-3 sets of 12 reps on each leg.<\/p>\n<p style=\"text-align: center\">Try to keep your bottom lifted the whole time and tighten the glutes while you are lifting each leg.<\/p>\n<p style=\"text-align: center\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-31211 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"FitnessPlankJacks\" width=\"800\" height=\"533\" data-recalc-dims=\"1\" data-src=\"http:\/\/redefinelenses.de\/wp-content\/uploads\/2015\/07\/FitnessPlankJacks.gif\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-31220 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"FitnessText1\" width=\"800\" height=\"67\" data-recalc-dims=\"1\" data-src=\"https:\/\/i0.wp.com\/static.stylescrapbook.com\/uploads\/2015\/07\/11132127\/FitnessText1.jpg?resize=800%2C67\"><\/p>\n<p style=\"text-align: center\">-3 sets of 15 reps each.<br \/>\nThink of this exercise as the plank version of a simple <a href=\"https:\/\/www.youtube.com\/watch?v=c4DAnQ6DtF8\" target=\"_blank\" rel=\"noopener\">jumping jack<\/a> but on a plank position. Try to keep your hips engaged (do not sag them down), that way you are also working your core.<\/p>\n<p style=\"text-align: center\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-31212 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"FitnessSingleLegLunge\" width=\"800\" height=\"533\" data-recalc-dims=\"1\" data-src=\"http:\/\/redefinelenses.de\/wp-content\/uploads\/2015\/07\/FitnessSingleLegLunge.gif\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-31222 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"Fitnessimage4\" width=\"800\" height=\"67\" data-recalc-dims=\"1\" data-src=\"https:\/\/i0.wp.com\/static.stylescrapbook.com\/uploads\/2015\/07\/11135814\/Fitnessimage4.jpg?resize=800%2C67\"><\/p>\n<p style=\"text-align: center\">-3 reps of 10 lunges on each leg (20 in total per set).<\/p>\n<p style=\"text-align: center\">This is a crossover lunge which is basically a variation of a normal lunge but crossing your legs side to side. Amazing workout for your\u00a0hamstrings and glutes!<\/p>\n<p style=\"text-align: center\">Have fun with these 3 leg workouts and check out these <a href=\"http:\/\/stylescrapbook.com\/2015\/07\/3-ways-to-tone-your-abs.html\" target=\"_blank\" rel=\"noopener\">3 easy moves to get your ABS toned<\/a>!. Lets get fit!<\/p>\n<p style=\"text-align: center\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-29657 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"NewSignatureLongweb\" width=\"800\" height=\"123\" data-recalc-dims=\"1\" data-src=\"http:\/\/redefinelenses.de\/wp-content\/uploads\/2018\/11\/NewSignatureLongweb.jpg\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>-3 sets of 12 reps on each leg. Try to keep your bottom lifted the whole time and tighten the glutes while you are lifting each leg. -3 sets of 15 reps each. Think of this exercise as the plank version of a simple jumping jack but on a plank position. Try to keep your hips engaged (do not sag them down), that way you are also working your core. -3 reps of 10 lunges on each leg (20 in total per set). This is a crossover lunge which is basically a variation of a normal lunge but crossing your legs side to side. Amazing workout for your\u00a0hamstrings and glutes! Have fun with these 3 leg workouts and check out these 3 easy moves to get your ABS toned!. Lets get fit!<\/p>\n","protected":false},"author":1,"featured_media":430,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-428","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness"],"_links":{"self":[{"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/posts\/428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/comments?post=428"}],"version-history":[{"count":3,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/posts\/428\/revisions"}],"predecessor-version":[{"id":434,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/posts\/428\/revisions\/434"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/media\/430"}],"wp:attachment":[{"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/media?parent=428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/categories?post=428"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/redefinelenses.de\/index.php\/wp-json\/wp\/v2\/tags?post=428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}