{"id":503,"date":"2023-12-07T16:16:04","date_gmt":"2023-12-07T10:46:04","guid":{"rendered":"https:\/\/fitlis.in\/blog\/?p=503"},"modified":"2023-12-07T16:16:09","modified_gmt":"2023-12-07T10:46:09","slug":"row-leg-workout-keep-pushing-yourself-fitlis-kapil-fitlis-legday-2","status":"publish","type":"post","link":"https:\/\/fitlis.in\/blog\/row-leg-workout-keep-pushing-yourself-fitlis-kapil-fitlis-legday-2\/","title":{"rendered":"ROW LEG WORKOUT || KEEP PUSHING YOURSELF || FITLIS KAPIL | #fitlis #legday"},"content":{"rendered":"\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=\"ROW LEG WORKOUT || KEEP PUSHING YOURSELF || FITLIS KAPIL | #fitlis #legday\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ZM_gPp17C90?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-1 wp-block-group-is-layout-flex\">\n<p>1-Smith Narrow Squats (4 set x 10-15 reps)<\/p>\n\n\n\n<p>2-Leg Extension (4 set x 15-20 reps)<\/p>\n\n\n\n<p>3-Lunges (4 set x 8-12 reps)<\/p>\n\n\n\n<p>4-Dumbbell Hamstring (4 set x 8-15 reps)<\/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-2 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-Standing 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>Leg Workout 1-Smith Narrow Squats (4 set x 10-15 reps) 2-Leg Extension (4 set x 15-20 reps) 3-Lunges (4 set x 8-12 reps) 4-Dumbbell Hamstring (4 set x 8-15 reps) Two Exercises for calf 1-Machine Calf raise(4 set x 10-15 Reps) 2-Standing calf raise(4 set x 10-15 Reps) Other link<\/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":[483,484,62,203,482],"class_list":["post-503","post","type-post","status-publish","format-video","hentry","category-exercises","category-leg","tag-calf-exercises","tag-hamstring-exercises","tag-home-workout","tag-leg-workout","tag-leg-workout-exercises","post_format-post-format-video"],"_links":{"self":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/503","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=503"}],"version-history":[{"count":2,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/503\/revisions"}],"predecessor-version":[{"id":507,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/posts\/503\/revisions\/507"}],"wp:attachment":[{"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/media?parent=503"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/categories?post=503"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitlis.in\/blog\/wp-json\/wp\/v2\/tags?post=503"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}