{"id":3587,"date":"2016-08-20T13:58:58","date_gmt":"2016-08-20T11:58:58","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=3587"},"modified":"2016-10-23T02:26:48","modified_gmt":"2016-10-23T00:26:48","slug":"keep-fit-30-minutes-manosvrontzakis","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/keep-fit-30-minutes-manosvrontzakis\/","title":{"rendered":"Keep fit in 30 minutes with ManosVrontzakis"},"content":{"rendered":"

We met Manos in Mykonos and we decided to follow his exercise routine.<\/p>\n

Supposed client: our co-worker Fenia Vracha<\/p>\n

Place: our own home<\/p>\n

Equipment: a chair, a mat, a resistance band, our body weight and …our good mood!!!!<\/p>\n

Are you ready?<\/p>\n

Jumping jacks: 3 sets \u00d7 20 reps<\/p>\n

\"jumping<\/p>\n

Squats on a chair: 3 sets \u00d7 15-20 reps<\/p>\n

\"squats\"<\/p>\n

Leg abduction in standing position: 3 sets \u00d7 15-20 reps<\/p>\n

\"apagoges<\/p>\n

Shoulder bridge: 3 sets \u00d7 15 reps<\/p>\n

\"gefira\"<\/p>\n

Push ups: 3 sets \u00d7 12-15 reps<\/p>\n

\"push<\/p>\n

Low and high rows with the band: 3 sets \u00d7 12-15 reps<\/p>\n

\"kopilatiki\"<\/p>\n

\"kopilatiki<\/p>\n

Shoulder abduction: 3 sets \u00d7 10-12 reps<\/p>\n

\"apagogi<\/p>\n

Tricep dips on the chair: 2-3 sets \u00d7 12-15 reps<\/p>\n

\"vithiseis\"<\/p>\n

Crunches: 3 sets \u00d7 15 reps<\/p>\n

\"koiliakoi\"<\/p>\n

Plank: 3 sets \u00d7 30″ (hold position)<\/p>\n

\"plank\"<\/p>\n

Back extension: 3 sets \u00d7 12 reps<\/p>\n

\"ektaseis<\/p>\n

Single leg and arm lift in table top position: 2 sets \u00d7 12 reps<\/p>\n

\"antitheto\"<\/p>\n

And the time to be rewarded for all the effort finally came!!!<\/p>\n

\"epivraveusi\"<\/p>\n

End of routine.<\/p>\n

Fenia, who is a yoga instructor, felt the effect of Manos’ exercise routine in her body. A little stretching to avoid feeling sore later, and then a dive into the swimming pool!!<\/p>\n

Many thanks to Manos Vrontzakis for the time he spent with us and for his “clever” routine which can help you keep fit during you holidays!!!<\/p>\n","protected":false},"excerpt":{"rendered":"

We met Manos in Mykonos and we decided to follow his exercise routine.<\/p>\n","protected":false},"author":1,"featured_media":3406,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,414,413,102],"class_list":["post-3587","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-exersice-in-30-minutes","tag-keep-fit-in-30-minutes","tag-personal-training"],"acf":[],"yoast_head":"\nKeep fit in 30 minutes with ManosVrontzakis - 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