{"id":1992,"date":"2022-09-21T14:43:06","date_gmt":"2022-09-21T14:43:06","guid":{"rendered":"https:\/\/metaclinic.ad-pulse.com\/2022\/09\/21\/treino-c\/"},"modified":"2022-10-24T15:02:23","modified_gmt":"2022-10-24T15:02:23","slug":"treino-3","status":"publish","type":"plano-treino","link":"https:\/\/www.metaclinic.pt\/en\/plano-treino\/treino-3\/","title":{"rendered":"Training 3"},"content":{"rendered":"<ul>\n<li>Elliptical\n<ul>\n<li>time: 10min<\/li>\n<\/ul>\n<\/li>\n<li>Disk press\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Lying machine push-up\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Machine drive\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Abduction in the machine\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Alternating knee to chest flexion\n<ul>\n<li>series: 3<\/li>\n<li>time: 30s<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Deadlifts with dumbbells\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Front raises with dumbbells\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Machine shoulder press\n<ul>\n<li>series: 3<\/li>\n<li>repetitions: 12<\/li>\n<li>interval: 30s<\/li>\n<\/ul>\n<\/li>\n<li>Treadmill\n<ul>\n<li>time: 15min<\/li>\n<li>speed: 5<\/li>\n<li>slope: 0<\/li>\n<\/ul>\n<\/li>\n<\/ul>","protected":false},"author":1,"featured_media":1995,"comment_status":"open","ping_status":"closed","template":"","format":"standard","meta":[],"cardio":[50,49],"plano-treino-category":[],"plano-treino_tag":[],"class_list":["post-1992","plano-treino","type-plano-treino","status-publish","format-standard","has-post-thumbnail","hentry","cardio-time_co_1","cardio-corrida"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.0 - 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