{"id":117,"date":"2018-08-21T21:30:10","date_gmt":"2018-08-21T19:30:10","guid":{"rendered":"http:\/\/blog.welgemoed.nl\/?p=117"},"modified":"2020-03-28T13:17:23","modified_gmt":"2020-03-28T12:17:23","slug":"hiit-tabat-krachtmix","status":"publish","type":"post","link":"http:\/\/blog.welgemoed.nl\/?p=117","title":{"rendered":"HIIT tabata-krachtmix"},"content":{"rendered":"<p>Programma circa 30 minuten &#8211; zonder opwarmen<!--more--><\/p>\n<p><em>(iets aangepaste versie van het programma van <a href=\"https:\/\/www.fitnessblender.com\/videos\/hiit-cardio-and-abs-workout-30-minute-at-home-hiit-workout-with-abs-exercises\" target=\"_blank\" rel=\"noopener noreferrer\">fitnessblender<\/a>)<\/em><\/p>\n<p>8 series volgens het patroon:<\/p>\n<ul>\n<li>A. 4x (20s oefening &#8211; 10 s actieve rust)<\/li>\n<li>B. 50 s kracht<\/li>\n<\/ul>\n<ol>\n<li>A. hurksprongen; B. plank<\/li>\n<li>A. 4x hakkenbillen met knieinzet &#8211; 2x jumping jack; B. omgekeerde crunch<\/li>\n<li>A. grote hurksprong naar voren en achteruit schuifelend terug; B. kaars<\/li>\n<li>A. achteruitvalspas met sprong naar voren en daar gespiegeld uitvoeren (180 graden draai);\u00a0 B. rollende plank<\/li>\n<li>A. nep-boksen tegen een dikke boksbal; B. schaar met het wandelen van de benen door de lucht (beweeg je been in pulsen van 3-4 keer omhoog en 3-4 keer weer omlaag)<\/li>\n<li>A. bergbeklimmers met om de 6 overeind stappen; B. russische twist<\/li>\n<li>A. hurkzit met snelle spreidsluit; B. V-zit en 4x per kant been laten zakken<\/li>\n<li>A. knieheffen B. handenplank, voet optillen, heup draaien en met voet onderlangs grond aan tikken<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Programma circa 30 minuten &#8211; zonder opwarmen<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,1],"tags":[13,12,14],"class_list":["post-117","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hiit","tag-bootcamp","tag-hiit","tag-tabata"],"featured_image_urls_v2":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":"","post-thumbnail":""},"post_excerpt_stackable_v2":"<p>Programma circa 30 minuten &#8211; zonder opwarmen (iets aangepaste versie van het programma van fitnessblender) 8 series volgens het patroon: A. 4x (20s oefening &#8211; 10 s actieve rust) B. 50 s kracht A. hurksprongen; B. plank A. 4x hakkenbillen met knieinzet &#8211; 2x jumping jack; B. omgekeerde crunch A. grote hurksprong naar voren en achteruit schuifelend terug; B. kaars A. achteruitvalspas met sprong naar voren en daar gespiegeld uitvoeren (180 graden draai);\u00a0 B. rollende plank A. nep-boksen tegen een dikke boksbal; B. schaar met het wandelen van de benen door de lucht (beweeg je been in pulsen van 3-4&hellip;<\/p>\n","category_list_v2":"<a href=\"http:\/\/blog.welgemoed.nl\/?cat=7\" rel=\"category\">Bootcamp<\/a>, <a href=\"http:\/\/blog.welgemoed.nl\/?cat=1\" rel=\"category\">HIIT<\/a>","author_info_v2":{"name":"welgemoed","url":"http:\/\/blog.welgemoed.nl\/?author=1"},"comments_num_v2":"0 reacties","jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=117"}],"version-history":[{"count":4,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/117\/revisions"}],"predecessor-version":[{"id":254,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/117\/revisions\/254"}],"wp:attachment":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=117"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}