{"id":277,"date":"2023-07-10T19:40:53","date_gmt":"2023-07-10T19:40:53","guid":{"rendered":"https:\/\/excel4life.com\/?page_id=277"},"modified":"2023-07-10T19:40:53","modified_gmt":"2023-07-10T19:40:53","slug":"select-your-free-workout-from-excel4life","status":"publish","type":"page","link":"https:\/\/excel4life.com\/index.php\/select-your-free-workout-from-excel4life\/","title":{"rendered":"SELECT YOUR FREE WORKOUT FROM EXCEL4LIFE!"},"content":{"rendered":"\n
\"\"<\/figure>
\n

Get off the couch and find your baseline with this Phase 1 workout.<\/p>\n\n\n\n

<\/p>\n\n\n\n

\n

Grip strength workouts are for EVERYONE<\/strong> and may ward off dementia memory issues.<\/p>\n\n\n\n

“Poor handgrip strength in midlife linked to cognitive decline” – Harvard Health<\/p>\n<\/div>

\"\"<\/figure><\/div>\n<\/div><\/div>\n\n\n\n
\"\"<\/figure>
\n

FREE FULL BODY BASE WORKOUT<\/h2>\n\n\n\n
    \n
  • Warm-up<\/mark> 10-20 reps each: wrist circles, arm circles, 4-way neck range of motion, knee hugs, heel-to-butt, hip hinge, lateral lunge, front lunge<\/li>\n\n\n\n
  • Pull up bar Dead Hang<\/mark>: 30 seconds<\/li>\n\n\n\n
  • Bodyweight Air Squat<\/mark>: 30 reps<\/li>\n\n\n\n
  • 1\/2 Burpee<\/mark>: 20 reps<\/li>\n\n\n\n
  • Plank Shoulder Taps<\/mark>: 20 reps each side<\/li>\n<\/ul>\n\n\n\n

    Repeat<\/mark> Dead Hang, Air Squat, 1\/2 burpee and planks for 4 sets <\/mark>(note: 1\/2 burpee begins with hands and feet on ground, kick both legs back into plank, return to start using abdominals and hip flexors)<\/p>\n\n\n\n

      \n
    • Rest 2 minutes<\/mark><\/li>\n\n\n\n
    • Full Burpee<\/mark> for 2 minutes (record best number)<\/li>\n<\/ul>\n\n\n\n
        \n
      • Cool Down<\/mark>: 1 mile walk at Zone 2 heart rate >120bpm<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n

        Perform this work out three times per week for full body performance and grip strength. If you cannot dead hang for 30 seconds yet, build up to 30 seconds with 10-15 second sets.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Perform this work out three times per week for full body performance and grip strength. If you cannot dead hang for 30 seconds yet, build up to 30 seconds with 10-15 second sets.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"_links":{"self":[{"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/pages\/277"}],"collection":[{"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/comments?post=277"}],"version-history":[{"count":2,"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/pages\/277\/revisions"}],"predecessor-version":[{"id":313,"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/pages\/277\/revisions\/313"}],"wp:attachment":[{"href":"https:\/\/excel4life.com\/index.php\/wp-json\/wp\/v2\/media?parent=277"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}