{"id":469,"date":"2023-12-05T14:49:12","date_gmt":"2023-12-05T09:19:12","guid":{"rendered":"https:\/\/fitlis.in\/blog\/?p=469"},"modified":"2023-12-05T14:49:17","modified_gmt":"2023-12-05T09:19:17","slug":"%e0%a4%86%e0%a4%9c-%e0%a4%a4%e0%a5%8b-%e0%a4%ae%e0%a4%be%e0%a4%b0-%e0%a4%b9%e0%a5%80-%e0%a4%a1%e0%a4%be%e0%a4%b2%e0%a4%be-%e0%a5%a4%e0%a5%a4-intermediate-level-leg-workout-with-shantu-rakesh-kapi","status":"publish","type":"post","link":"https:\/\/fitlis.in\/blog\/%e0%a4%86%e0%a4%9c-%e0%a4%a4%e0%a5%8b-%e0%a4%ae%e0%a4%be%e0%a4%b0-%e0%a4%b9%e0%a5%80-%e0%a4%a1%e0%a4%be%e0%a4%b2%e0%a4%be-%e0%a5%a4%e0%a5%a4-intermediate-level-leg-workout-with-shantu-rakesh-kapi\/","title":{"rendered":"\u0906\u091c \u0924\u094b \u092e\u093e\u0930 \u0939\u0940 \u0921\u093e\u0932\u093e \u0964\u0964 INTERMEDIATE LEVEL LEG WORKOUT WITH SHANTU &#038; RAKESH || KAPIL FITLIS #fitlis #legworkout"},"content":{"rendered":"\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-1 wp-block-group-is-layout-flex\">\n<p>Check My Journey- <a href=\"https:\/\/www.instagram.com\/kapilkumar_79\/ \" target=\"_blank\" rel=\"noopener\">https:\/\/www.instagram.com\/kapilkumar_79\/ <\/a><\/p>\n\n\n\n<p>Exercise Android APP- <a href=\"https:\/\/shorturl.at\/djuVX\" target=\"_blank\" rel=\"noopener\">https:\/\/shorturl.at\/djuVX<\/a><\/p>\n<\/div>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0906\u091c \u0924\u094b \u092e\u093e\u0930 \u0939\u0940 \u0921\u093e\u0932\u093e \u0964\u0964 INTERMEDIATE LEVEL LEG WORKOUT WITH SHANTU &amp; RAKESH || KAPIL FITLIS #fitlis\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/-G4A2piamiw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Leg Workout<\/h2>\n\n\n\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-2 wp-block-group-is-layout-flex\">\n<p>1-Dumbbell Hamstring (4 set x Till failure)<\/p>\n\n\n\n<p>2-Leg Curl (4 set x Till failure)<\/p>\n\n\n\n<p>3-Leg Extension (4 set x Till failure)<\/p>\n\n\n\n<p>4-Leg abductor (4 set x Till failure)<\/p>\n\n\n\n<p>5-Leg Press (4 set x Till failure)<\/p>\n\n\n\n<p>6-Dumbbell Lunges (4 set x Till failure)<\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Two Exercises for calf<\/h2>\n\n\n\n<div class=\"wp-block-group is-vertical is-layout-flex wp-container-core-group-is-layout-3 wp-block-group-is-layout-flex\">\n<p>1-Machine Calf raise(4 set x 10-15 Reps)<\/p>\n\n\n\n<p>2-Smith calf raise(4 set x 10-15 Reps)<\/p>\n\n\n\n<p><\/p>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Other link<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Youtube<\/strong>:-&nbsp;<a href=\"https:\/\/www.youtube.com\/@fitlis_fitness\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.youtube.com\/@fitlis_fitness<\/a><\/li>\n\n\n\n<li><strong>Exercise App<\/strong>:-&nbsp;<a href=\"https:\/\/play.google.com\/store\/apps\/details?id=io.fitlis.starter\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/play.google.com\/store\/apps\/details?id=io.fitlis.starter<\/a><\/li>\n\n\n\n<li><strong>Exercise<\/strong>&nbsp;<strong>Web App<\/strong>:-&nbsp;<a href=\"https:\/\/fitlis.in\/app\">https:\/\/fitlis.in\/app<\/a><\/li>\n\n\n\n<li><strong>Youtube<\/strong>&nbsp;<strong>Vlogs<\/strong>:-&nbsp;<a href=\"https:\/\/www.youtube.com\/@kk07vlog\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.youtube.com\/@kk07vlog<\/a><\/li>\n\n\n\n<li><strong>Blogs<\/strong>:-&nbsp;<a href=\"https:\/\/fitlis.in\/blog\">https:\/\/fitlis.in\/blog<\/a><\/li>\n\n\n\n<li><strong>Instagram KAPIL<\/strong>:-&nbsp;<a href=\"https:\/\/www.instagram.com\/kapilkumar_79\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.instagram.com\/kapilkumar_79\/<\/a><\/li>\n\n\n\n<li><strong>Instagram FITLIS<\/strong>:-&nbsp;<a href=\"https:\/\/www.instagram.com\/fitlis_fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.instagram.com\/fitlis_fitness\/<\/a><\/li>\n\n\n\n<li><strong>Facebook<\/strong>:-&nbsp;<a href=\"https:\/\/www.facebook.com\/kapilkumar.7790\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.facebook.com\/kapilkumar.7790<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Check My Journey- https:\/\/www.instagram.com\/kapilkumar_79\/ Exercise Android APP- https:\/\/shorturl.at\/djuVX Leg Workout 1-Dumbbell Hamstring (4 set x Till failure) 2-Leg Curl (4 set x Till failure) 3-Leg Extension (4 set x Till failure) 4-Leg abductor (4 set x Till failure) 5-Leg Press (4 set x Till failure) 6-Dumbbell Lunges (4 set x Till failure) Two Exercises for &#8230; <a title=\"\u0906\u091c \u0924\u094b \u092e\u093e\u0930 \u0939\u0940 \u0921\u093e\u0932\u093e \u0964\u0964 INTERMEDIATE LEVEL LEG WORKOUT WITH SHANTU &#038; RAKESH || KAPIL FITLIS #fitlis #legworkout\" class=\"read-more\" href=\"https:\/\/fitlis.in\/blog\/%e0%a4%86%e0%a4%9c-%e0%a4%a4%e0%a5%8b-%e0%a4%ae%e0%a4%be%e0%a4%b0-%e0%a4%b9%e0%a5%80-%e0%a4%a1%e0%a4%be%e0%a4%b2%e0%a4%be-%e0%a5%a4%e0%a5%a4-intermediate-level-leg-workout-with-shantu-rakesh-kapi\/\" aria-label=\"More on \u0906\u091c \u0924\u094b \u092e\u093e\u0930 \u0939\u0940 \u0921\u093e\u0932\u093e \u0964\u0964 INTERMEDIATE LEVEL LEG WORKOUT WITH SHANTU &#038; RAKESH || KAPIL FITLIS #fitlis #legworkout\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"footnotes":""},"categories":[12,20],"tags":[203],"class_list":["post-469","post","type-post","status-publish","format-video","hentry","category-exercises","category-leg","tag-leg-workout","post_format-post-format-video"],"_links":{"self":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/469","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/comments?post=469"}],"version-history":[{"count":1,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/469\/revisions"}],"predecessor-version":[{"id":470,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/469\/revisions\/470"}],"wp:attachment":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/media?parent=469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/categories?post=469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/tags?post=469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}