{"id":3972,"date":"2018-10-01T14:09:16","date_gmt":"2018-10-01T18:09:16","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=3972"},"modified":"2018-10-03T15:38:57","modified_gmt":"2018-10-03T19:38:57","slug":"008","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/008\/","title":{"rendered":"008"},"content":{"rendered":"<p><strong>Easy &mdash; :20s Work, :20s Rest<br>\nMedium &mdash; :30s Work, :15s Rest<br>\nHard &mdash; :45s Work, :15s Rest<br>\n<em>Go through all the exercises as many times as you can\/want! If a single sided exercise, repeat the round on the other side! Take :30 &ndash; :60s between rounds!<\/em><\/strong><\/p>\n<p><strong>Equipment Needed: None!<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/youtu.be\/lTUsm2DlN_Q\"><strong>Leg Flutters<\/strong><\/a>\n<ul>\n<li><em>Mod: Put your hands under your butt!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/f8KsLOMpEv0\"><strong>Glute Bridge Windmills<\/strong><\/a>\n<ul>\n<li><em>Mod: Just hold the single leg straight up in the air with no rotation!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/wupIH_BEiKA\"><strong>Squat, Squat Jumps<\/strong><\/a>\n<ul>\n<li><em>Mod: Just crank out <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/squat\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Squats<\/div><div class=glossaryItemBody>&lt;strong&gt;Keeping heels flat, bring your butt towards your ankles while keeping your chest up. Return to standing position.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_92771&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/KfSuRUXiGRM?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >squats<\/a>!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/zKlMjvJF2l4\"><strong>Side Plank Side Reaches<\/strong><\/a>\n<ul>\n<li><em>Mod: Just hold a side <a aria-describedby=\"tt\" href=\"http:\/\/burrstrength.com\/p\/glossary\/plank\/\" class=\"glossaryLink\" data-cmtooltip=\"<div class=glossaryItemTitle>Plank<\/div><div class=glossaryItemBody>&lt;strong&gt;Maintaining core position, hold it.&lt;\/strong&gt;&lt;iframe  id=&quot;_ytid_20987&quot; width=&quot;640&quot; height=&quot;360&quot; src=&quot;https:\/\/www.youtube.com\/embed\/i019Poshmho?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;&quot; class=&quot;__youtube_prefs__&quot; title=&quot;YouTube player&quot;  allow=&quot;autoplay; encrypted-media&quot; allowfullscreen data-no-lazy=&quot;1&quot; data-skipgform_ajax_framebjll=&quot;&quot;&gt;&lt;\/iframe&gt;<\/div>\" >plank<\/a> or even drop your bottom knee to the floor!<\/em><\/li>\n<\/ul>\n<\/li>\n<li><a href=\"https:\/\/youtu.be\/oS1Ffrh13D0\"><strong>Up Downs<\/strong><\/a>\n<ul>\n<li><em>Mod: Go Slower or place hands on an elevated surface!<\/em><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<iframe loading=\"lazy\" id=\"_ytid_63749\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/lTUsm2DlN_Q?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_59743\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/f8KsLOMpEv0?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_77671\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/wupIH_BEiKA?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_79947\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zKlMjvJF2l4?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n<p>&nbsp;<\/p>\n<iframe loading=\"lazy\" id=\"_ytid_77928\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/oS1Ffrh13D0?enablejsapi=1&amp;autoplay=0&amp;cc_load_policy=0&amp;iv_load_policy=1&amp;loop=0&amp;modestbranding=0&amp;rel=0&amp;showinfo=1&amp;fs=1&amp;playsinline=0&amp;controls=2&amp;autohide=2&amp;theme=dark&amp;color=red&amp;\" class=\"__youtube_prefs__\" title=\"YouTube player\" allow=\"autoplay; encrypted-media\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n","protected":false},"excerpt":{"rendered":"<p>Easy &#8212; :20s Work, :20s Rest Medium &#8212; :30s Work, :15s Rest Hard &#8212; :45s Work, :15s Rest Go through all the<\/p>\n<p class=\"link-more\"><a class=\"myButt \" href=\"http:\/\/burrstrength.com\/p\/008\/\">Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[93],"tags":[],"class_list":["post-3972","post","type-post","status-publish","format-standard","hentry","category-move"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3972","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=3972"}],"version-history":[{"count":1,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3972\/revisions"}],"predecessor-version":[{"id":4065,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/3972\/revisions\/4065"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=3972"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=3972"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=3972"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}