{"id":442,"date":"2010-07-31T11:14:28","date_gmt":"2010-07-31T16:14:28","guid":{"rendered":"https:\/\/1fifoto.com\/running\/?p=442"},"modified":"2010-07-31T11:30:28","modified_gmt":"2010-07-31T16:30:28","slug":"weight-exercises","status":"publish","type":"post","link":"https:\/\/1fifoto.com\/running\/2010\/07\/weight-exercises\/","title":{"rendered":"Weight Exercises"},"content":{"rendered":"

I have been working with my static weights [PowerBlock Personal The Block<\/a>] to build my core (central body) strength. The goal is not to be muscular (ha ha, no way would that ever happen anyways), but to build strength to help my running. I do “high” 30 repetitions with a single “light” 20 lb weight [base plus three ‘blocks’] for each of the following:<\/p>\n

    \n
  1. Standing – Bend forward (hold in front, bend forward 90 degree angle & straighten). This is the second hardest one.<\/li>\n
  2. Standing – Bend right (hold on right side, bend right & straighten)<\/li>\n
  3. Standing – Bend left (hold on left, bend left & straighten)<\/li>\n
  4. Standing – Bend backward (hold behind back, bend back & straigthen)<\/li>\n
  5. Standing – Twist right (hug weight, rotate 90 degrees to the right & return)<\/li>\n
  6. Standing – Twist left (hug weight, rotate 90 degrees to the left & return)<\/li>\n
  7. Standing – Push up on toes<\/li>\n
  8. Standing – Squat (weight touches floor & stand up). This is the hardest one.<\/li>\n
  9. Laying down \u00e2\u20ac\u201c Sit-ups \u00e2\u20ac\u201c (hold against chin, count double 1 up, 1 hold & return)<\/li>\n<\/ol>\n

    So this is what I mean when I mark “W” (for weights) on my running log.<\/p>\n","protected":false},"excerpt":{"rendered":"

    I have been working with my static weights [PowerBlock Personal The Block] to build my core (central body) strength. The goal is not to be muscular (ha ha, no way would that ever happen anyways), but to build strength to … Continue reading →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[],"_links":{"self":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/442"}],"collection":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/comments?post=442"}],"version-history":[{"count":0,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/posts\/442\/revisions"}],"wp:attachment":[{"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/media?parent=442"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/categories?post=442"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/1fifoto.com\/running\/wp-json\/wp\/v2\/tags?post=442"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}