{"id":4034,"date":"2016-07-25T19:48:13","date_gmt":"2016-07-25T17:48:13","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4034"},"modified":"2016-10-23T02:27:07","modified_gmt":"2016-10-23T00:27:07","slug":"morning-training-using-bench-park-part-ii","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/morning-training-using-bench-park-part-ii\/","title":{"rendered":"Morning training using a bench in a park part II"},"content":{"rendered":"

Are you ready for the second part of “Green Training”?<\/p>\n

Let’s go to the nearest park, your “personal gym”…<\/p>\n

Do not forget your backpack, a towel, an elastic band…and your “best mood”!!!!<\/p>\n

Chest and Back Exercises<\/strong><\/p>\n

Follow a circuit program :<\/p>\n

Push ups on the back of the bench 12 reps<\/p>\n

Climber running\u00a0 12 reps and<\/p>\n

Combination of wide & close grip row, adjusting the elastic band to a fixed point 12 reps<\/p>\n

Repeat the cycle once or twice.<\/p>\n

\"pagkaki1\"<\/p>\n

\"pagaki2\"<\/p>\n

Lie down on the bench and follow a circuit program for the abs too, 12 reps each exercise:<\/p>\n

Sit ups\/crunches<\/p>\n

Obliques\/Cross crunches<\/p>\n

Leg raises<\/p>\n

Plank for 30”<\/p>\n

Opposite arm leg (table position)<\/p>\n

\"pagaki<\/p>\n

\"pagaki<\/p>\n

…training to be continued\u2026<\/p>\n

Grogoris Dogas, Prsonal Trainer, Seminar lecturer, AthensTrainers\u00ae\u00a0Associate<\/p>\n

\"dogas\"<\/p>\n

fitness & spa 49<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Are you ready for the second part of “Green Training”?<\/p>\n","protected":false},"author":1,"featured_media":3185,"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":[12,462,94,230,463],"class_list":["post-4034","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-exercises-on-a-bench","tag-outdoor-training","tag-training-at-the-park","tag-training-using-a-bench"],"acf":[],"yoast_head":"\nMorning training using a bench in a park part II - 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