{"id":78974,"date":"2016-08-03T15:16:32","date_gmt":"2016-08-03T13:16:32","guid":{"rendered":"http:\/\/magazine.theblondesalad.com\/?p=78974"},"modified":"2016-08-03T15:16:32","modified_gmt":"2016-08-03T13:16:32","slug":"a-holiday-workout-to-stay-fit-on-your-vacation-too","status":"publish","type":"post","link":"https:\/\/www.theblondesalad.com\/en\/wellness\/a-holiday-workout-to-stay-fit-on-your-vacation-too\/","title":{"rendered":"A holiday workout to stay fit on your vacation, too!"},"content":{"rendered":"<p><a href=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/08\/cover.jpg\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-80754\" src=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/08\/cover-1024x681.jpg\" alt=\"cover\" width=\"1024\" height=\"681\" \/><\/a>Ok,\u200b so\u200b we were really good lately: in the last few months\u200b,\u200b we trained with <strong>Sayonara<\/strong>, our <strong>Nike coach<\/strong> who tortured us every \u200bThurs\u200bday with the new\u00a0<a href=\"http:\/\/www.nike.com\/it\/it_it\/c\/nike-plus\/training-app\" target=\"_blank\">NTC\u200b app<\/a>,\u200b and her incredible discipline. We never sweated this much before, but we are \u200balso \u200bhappy with the results and don&#8217;t want to lose everything \u200b\u200bin\u200b just a\u200b few weeks of inactivity\u200b &#8212; \u200bso we asked \u200b\u200bSayonara \u200bfor tips on outdoor exercise, \u200b\u200bsomething \u200bwe can also use on holiday. Here is the program she suggested: <strong>15 minutes of high intensity training<\/strong>, divided in 4 5-minute sequences that we should repeat at least 3 times. Every exercise should be performed as powerfully as you can, for 50 seconds, with 10-second breaks in between.\u00a0\u00a0Are you ready?<\/p>\n<p><strong>1.\u00a0Rocker.<\/strong><br \/>\n<img loading=\"lazy\" class=\"aligncenter size-large wp-image-78977\" src=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/07\/GIORGIA2.gif\" alt=\"GIORGIA2\" width=\"640\" height=\"360\" \/>This is an exercise to get your upper body moving, and that will also give it stability. Lying belly down, \u200bfold your legs while \u200b\u200bmoving \u200byour chest towards your thighs, and do a plank at the end of the movement.<\/p>\n<p><strong>2.\u00a0Plank\u00a0\u200bwith upper body rotation \u200b<\/strong><br \/>\n<a href=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/08\/GIULIA1.gif\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-80562\" src=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/08\/GIULIA1.gif\" alt=\"GIULIA1\" width=\"640\" height=\"360\" \/><\/a>Lying belly down,\u200b move your body forward, and place your hands directly under your shoulders, with your legs stretched. Turn your upper body horizontally, keeping your shoulders nicely in line, and stretch your arm up.<\/p>\n<p><strong>3.\u00a0Run in place<\/strong><br \/>\n<img loading=\"lazy\" class=\"aligncenter size-large wp-image-78978\" src=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/07\/VINCE2.gif\" alt=\"VINCE2\" width=\"640\" height=\"360\" \/>Run, baby, run!<\/p>\n<p><strong>4. Drop Squat<\/strong><br \/>\n<a href=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/07\/FRANCI2.gif\"><img loading=\"lazy\" class=\"aligncenter size-large wp-image-78976\" src=\"http:\/\/magazine.theblondesalad.com\/wp-content\/uploads\/2016\/07\/FRANCI2.gif\" alt=\"FRANCI2\" width=\"640\" height=\"360\" \/><\/a>\u200bWith your hands joined together, squat down as deeply as you can, and stand back up with a small hop.<\/p>\n<p style=\"text-align: center;\"><em><strong>Are you ready to sweat?!?<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ok,\u200b so\u200b we were really good lately: in the last few months\u200b,\u200b we trained with Sayonara, our Nike coach who [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":80773,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[35],"tags":[88],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/posts\/78974"}],"collection":[{"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/comments?post=78974"}],"version-history":[{"count":0,"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/posts\/78974\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/media\/80773"}],"wp:attachment":[{"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/media?parent=78974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/categories?post=78974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.theblondesalad.com\/en\/wp-json\/wp\/v2\/tags?post=78974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}