{"id":14470,"date":"2023-03-14T03:08:47","date_gmt":"2023-03-14T07:08:47","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=14470"},"modified":"2023-03-14T03:08:54","modified_gmt":"2023-03-14T07:08:54","slug":"12-week-pilates-exercise-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-pilates-exercise-program-with-pdf","title":{"rendered":"12 Week Pilates Exercise Program with Free PDF"},"content":{"rendered":"\n

Pilates is a form of low-impact exercise training that helps improve flexibility<\/a>, strength, balance, and muscle coordination.<\/p>\n\n\n\n

It is excellent for those training at home with little or no equipment. <\/p>\n\n\n\n

You can do various pilates exercises without racing your heart, feeling out of breath, and putting excess stress on the joints.<\/p>\n\n\n\n

However, you need a well-designed workout program to train in an organized manner and achieve decent results.<\/p>\n\n\n\n

That’s why I’ve created an ultimate 12 week pilates exercise program to help you improve your overall fitness.<\/p>\n\n\n\n

I’ve also attached a PDF of this program so you can download and use it offline whenever you train.<\/p>\n\n\n\n

Who Can Do Pilates Exercise Training?<\/strong><\/h2>\n\n\n\n

Pilates is a low-impact exercise that helps improve strength, flexibility, and balance. It is suitable for all fitness levels, from teenagers to golden-agers<\/p>\n\n\n\n

Pilates exercises can be modified to be more or less challenging, depending on your fitness level.<\/p>\n\n\n\n

Pilates can also be a good option for older adults who want to maintain their mobility and independence as they age, as it can help to improve balance, coordination, and overall fitness.<\/p>\n\n\n\n

Athletes can also benefit from Pilates, as it can help to improve performance and prevent injuries by strengthening the core<\/a> and improving flexibility.<\/p>\n\n\n\n

Ultimately, anyone looking to improve their overall fitness, strength, and flexibility can benefit from Pilates, as it is a safe and effective form of exercise tailored to meet individual needs and goals.<\/p>\n\n\n\n

Note:<\/strong> Please consult your physician before starting this program if you have health issues.<\/p>\n\n\n\n

The Ultimate 12 Week Pilates Exercise Program<\/strong><\/h2>\n\n\n\n

I’ve shared two days of workouts for each week. You can perform them alternatively if you train more than twice a week.<\/p>\n\n\n\n

It will take 30 minutes to complete one session, and each session will start with warm-up exercises followed by floor-based Pilates training.<\/p>\n\n\n\n

You can adjust the session depending on your fitness level. You can see the chart below, for instance.<\/p>\n\n\n\n

Session duration and rounds to perform:<\/strong><\/p>\n\n\n\n

Fitness Level<\/th>Number of Rounds<\/th>Duration<\/th><\/tr><\/thead>
Beginner<\/td>One to Two<\/td>10-20 minutes<\/td><\/tr>
Intermediate<\/td>Two to Three <\/td>20-30 minutes<\/td><\/tr>
Advanced<\/td>Three to Four<\/td>30-45 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Note: <\/strong>You can make desired changes to this program. For example, you can replace challenging exercises and decrease and increase activity time or reps depending on exercise difficulty. <\/p>\n\n\n\n

Warm-up:<\/strong> Perform warm-up exercises<\/a> for the first few minutes to increase oxygen supply, blow flow, and get your muscles ready.<\/p>\n\n\n\n

Week 1<\/h3>\n\n\n
\n
\"12<\/figure>\n<\/div>\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Pelvic Tilt<\/td>5 reps with 5 seconds hold<\/td><\/tr>
Chest Lift<\/td>10 reps<\/td><\/tr>
Spine Twist<\/td>10 reps on each side<\/td><\/tr>
High Plank<\/td>30-sec<\/td><\/tr>
Single Leg Stretch<\/td>5 reps with five seconds of pause\/side<\/td><\/tr>
Cobra Stretch<\/td>15-sec hold<\/td><\/tr>
Cat Pose<\/td>15-sec hold<\/td><\/tr>
Roll up<\/a><\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/a><\/td>5 reps<\/td><\/tr>
Roll Over<\/a><\/td>15-sec<\/td><\/tr>
One Leg Circle<\/td>10 reps on each side<\/td><\/tr>
Roll-Like-a-Ball<\/a><\/td>20-sec<\/td><\/tr>
Double-leg Stretch<\/a><\/td>5 reps with 5 seconds each<\/td><\/tr>
Iso Y Raise<\/a><\/td>10-sec pause<\/td><\/tr>
Swimming Mat Exercise<\/a><\/td>20-sec<\/td><\/tr>
Spine Stretch<\/td>15-sec<\/td><\/tr>
Mat Saw<\/a><\/td>5 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 2<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Cat Pose<\/td>15-sec<\/td><\/tr>
Cow Pose<\/td>15-sec<\/td><\/tr>
Spine Twist<\/td>10 reps\/side<\/td><\/tr>
Shoulder Bridge<\/td>10 reps\/side<\/td><\/tr>
Bird Dog Plank<\/a><\/td>15-sec\/side<\/td><\/tr>
Pelvic Tilt<\/td>10 reps<\/td><\/tr>
Side leg lifts<\/td>10 reps\/side<\/td><\/tr>
Alternate Leg Stretch<\/td>5 reps, 5 seconds each\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>5 reps<\/td><\/tr>
Thigh Stretch<\/a><\/td>5 reps<\/td><\/tr>
Kneeling Sidekick<\/a><\/td>10 reps\/side<\/td><\/tr>
Double-leg Stretch<\/td>10 reps<\/td><\/tr>
Alternate Scissors<\/a><\/td>15 reps\/side<\/td><\/tr>
Superman Pull<\/a><\/td>10 reps<\/td><\/tr>
Roll up<\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 3<\/h3>\n\n\n\n

Day <\/strong>1<\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Roll Over<\/a><\/td>30-sec<\/td><\/tr>
Alternate Toe tap<\/a><\/td>10 reps\/side<\/td><\/tr>
Spine Stretch<\/td>10 reps<\/td><\/tr>
Torso Curl<\/td>10 reps<\/td><\/tr>
Lying T Raises<\/a><\/td>10 reps<\/td><\/tr>
Side Lying Single Leg Lift<\/td>10 reps<\/td><\/tr>
One Leg Circle<\/td>10 reps\/side<\/td><\/tr>
Clam<\/a><\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Crab<\/td>30-sec<\/td><\/tr>
Rocking<\/td>30-sec<\/td><\/tr>
Control Balance<\/td>30-sec<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Pilates Push-Up<\/td>10 reps<\/td><\/tr>
Roll up<\/td>30-sec<\/td><\/tr>
Half Roll Back<\/td>10 reps<\/td><\/tr>
Thigh Stretch<\/td>10 reps<\/td><\/tr>
Roll Over<\/td>30-sec<\/td><\/tr>
Torso Curl<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 4<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>6-8 reps<\/td><\/tr>
Double Leg Stretch<\/td>10 reps<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Mat Saw<\/td>5 reps\/side<\/td><\/tr>
Hundred<\/td>15 reps<\/td><\/tr>
Spine Twist<\/td>20-sec<\/td><\/tr>
Half Roll Back<\/td>10 reps<\/td><\/tr>
Jackknife<\/td>8 reps<\/td><\/tr>
Corkscrew<\/td>8-10 reps<\/td><\/tr>
One Leg Kick<\/td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Roll Over<\/td>30-sec<\/td><\/tr>
V-up Hold<\/td>10 reps\/side<\/td><\/tr>
Spine Stretch<\/td>10 reps<\/td><\/tr>
Superman Pull<\/td>10 reps<\/td><\/tr>
Torso Curl<\/td>10 reps<\/td><\/tr>
Cobra Strech<\/td>20-sec<\/td><\/tr>
Side Plank Hip Raise<\/td>15-sec\/side<\/td><\/tr>
One Leg Circle<\/td>10 reps\/side<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Clam<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 5<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Roll Over<\/td>30-sec<\/td><\/tr>
Roll up<\/td>30-sec<\/td><\/tr>
Pelvic Tilt<\/td>10 reps<\/td><\/tr>
Chest Lift<\/td>10 reps<\/td><\/tr>
Cat Pose<\/td>10 reps<\/td><\/tr>
Cobra Strech<\/td>20-sec<\/td><\/tr>
Teaser<\/a><\/td>30-sec<\/td><\/tr>
Side leg lifts<\/td>10 reps\/side<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Kneeling Side Kick<\/td>10 reps\/side<\/td><\/tr>
Swimming<\/td>20-sec<\/td><\/tr>
Leg Pull Front<\/td>20-sec<\/td><\/tr>
Leg Pull Back<\/td>20-sec<\/td><\/tr>
Shoulder Bridge<\/td>10 reps<\/td><\/tr>
Side Bend<\/td>30-sec<\/td><\/tr>
Boomerang<\/td>30-sec<\/td><\/tr>
Hip Twist<\/td>30-sec<\/td><\/tr>
Standard Pushup<\/a><\/td>10 reps<\/td><\/tr>
Seal<\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 6<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>6-8 reps<\/td><\/tr>
Double Leg Stretch<\/td>10 reps<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Mat Saw<\/td>5 reps\/side<\/td><\/tr>
Hundred<\/td>15 reps<\/td><\/tr>
Spine Twist<\/td>20-sec<\/td><\/tr>
Half Roll Back<\/td>10 reps<\/td><\/tr>
Jackknife<\/td>8 reps<\/td><\/tr>
Corkscrew<\/td>8-10 reps<\/td><\/tr>
One Leg Kick<\/td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>6 reps<\/td><\/tr>
Jack Knife<\/td>6 reps<\/td><\/tr>
Neck Pull<\/td>6 reps<\/td><\/tr>
Seated Forward Fold<\/a><\/td>15-sec<\/td><\/tr>
The Bicycle<\/td>10 reps<\/td><\/tr>
Double Leg Kick<\/td>20-sec<\/td><\/tr>
Scissors<\/td>10 reps<\/td><\/tr>
Spine Extension<\/a><\/td>20-sec<\/td><\/tr>
Side Kick<\/td>6 reps\/side<\/td><\/tr>
Teaser<\/td>30-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 7<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Crab<\/td>30-sec<\/td><\/tr>
Seal<\/td>30-sec<\/td><\/tr>
Control Balance<\/td>30-sec<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Mermaid<\/td>5 reps\/side<\/td><\/tr>
Pilates Push-Up<\/td>10 reps<\/td><\/tr>
Side Lying Double Leg Lift<\/td>30-sec<\/td><\/tr>
Half Roll Back<\/td>10 reps<\/td><\/tr>
Thigh Stretch<\/td>10 reps<\/td><\/tr>
Roll Over<\/td>30-sec<\/td><\/tr>
Torso Curl<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Double Leg Stretch<\/td>10 reps<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Mat Saw<\/td>5 reps\/side<\/td><\/tr>
Hundred<\/td>15 reps<\/td><\/tr>
Spine Twist<\/a><\/td>20-sec<\/td><\/tr>
Half Roll Back<\/td>10 reps<\/td><\/tr>
Jackknife<\/td>8 reps<\/td><\/tr>
Mermaid<\/td>5 reps\/side<\/td><\/tr>
One Leg Kick<\/td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 8<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Kneeling Side Kick<\/td>10 reps\/side<\/td><\/tr>
Swimming<\/td>30-sec<\/td><\/tr>
Leg Pull Front<\/td>30-sec<\/td><\/tr>
Corkscrew<\/a><\/td>8-10 reps<\/td><\/tr>
Leg Pull Back<\/td>30-sec<\/td><\/tr>
Shoulder Bridge<\/td>10 reps<\/td><\/tr>
Side Bend<\/td>30-sec<\/td><\/tr>
Rocking<\/a><\/td>20-sec<\/td><\/tr>
Boomerang<\/td>30-sec<\/td><\/tr>
Hip Twist<\/td>30-sec<\/td><\/tr>
Standard Pushup<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Roll Over<\/td>30-sec<\/td><\/tr>
V-up Hold<\/a><\/td>10 reps\/side<\/td><\/tr>
Spine Stretch<\/td>10 reps<\/td><\/tr>
Thigh Stretch<\/td>10 reps<\/td><\/tr>
Torso Curl<\/td>10 reps<\/td><\/tr>
Lying T Raises<\/td>10 reps<\/td><\/tr>
Side Lying Leg Lift<\/td>10 reps<\/td><\/tr>
One Leg Circle<\/td>10 reps\/side<\/td><\/tr>
Clam<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 9<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>6 reps<\/td><\/tr>
Jack Knife<\/td>6 reps<\/td><\/tr>
Swimming<\/td>20-sec<\/td><\/tr>
Seated Forward Fold<\/td>15-sec<\/td><\/tr>
The Bicycle<\/td>10 reps<\/td><\/tr>
Double Leg Kick<\/td>20-sec<\/td><\/tr>
Scissors<\/td>10 reps<\/td><\/tr>
Spine Extension<\/td>20-sec<\/td><\/tr>
Side Kick<\/td>6 reps\/side<\/td><\/tr>
Teaser<\/td>30-sec<\/td><\/tr>
Leg Pull Front<\/td>20-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Push up Plus<\/td>5 reps<\/td><\/tr>
Locust Pose<\/a><\/td>30-sec<\/td><\/tr>
Hollow Body<\/a><\/td>15-20 sec<\/td><\/tr>
Glute Bridge<\/td>10 reps\/side<\/td><\/tr>
Bird Dog Plank<\/td>10 reps<\/td><\/tr>
Thigh Stretch<\/td>10 reps<\/td><\/tr>
Superman Pull<\/td>10 reps<\/td><\/tr>
Alternate Leg Stretch<\/td>10 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 10<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Double Leg Stretch<\/td>10 reps<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr>
Mat Saw<\/td>5 reps\/side<\/td><\/tr>
Hundred<\/td>15 reps<\/td><\/tr>
Spine Twist<\/a><\/td>30-sec<\/td><\/tr>
Half Roll Back<\/td>10 reps<\/td><\/tr>
Mermaid<\/td>5 reps\/side<\/td><\/tr>
One Leg Kick<\/td>10 reps\/side<\/td><\/tr>
Scissors<\/td>20-sec<\/td><\/tr>
Pushup Jack<\/a><\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>5 reps<\/td><\/tr>
Boomerang<\/td>30-sec<\/td><\/tr>
Roll Over<\/td>30-sec<\/td><\/tr>
Kneeling Sidekick<\/td>10 reps\/side<\/td><\/tr>
Double-leg Stretch<\/td>10 reps<\/td><\/tr>
Jack Knife<\/td>8 reps<\/td><\/tr>
Swimming<\/td>10 reps<\/td><\/tr>
Mat Saw<\/td>5 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 11<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>5 reps<\/td><\/tr>
Seated Roll Forward<\/td>10 reps\/side<\/td><\/tr>
Spine Stretch<\/td>10 reps<\/td><\/tr>
Lying Y Raise<\/td>10 reps<\/td><\/tr>
Torso Curl<\/td>10 reps<\/td><\/tr>
Lying T Raises<\/td>10 reps<\/td><\/tr>
Saw<\/td>10 reps<\/td><\/tr>
One Leg Circle<\/td>10 reps\/side<\/td><\/tr>
Swan Dive<\/a><\/td>30 seconds<\/td><\/tr>
Clam<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Crab<\/a><\/td>30-sec<\/td><\/tr>
Rocking<\/a><\/td>30-sec<\/td><\/tr>
Control Balance<\/a><\/td>30-sec<\/td><\/tr>
Pilates Push-Up<\/td>10 reps<\/td><\/tr>
Side Lying Double Leg Lift<\/td>30-sec<\/td><\/tr>
Thigh Stretch<\/td>10 reps<\/td><\/tr>
Roll Over<\/td>30-sec<\/td><\/tr>
Mat Saw<\/td>5 reps\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Week 12<\/h3>\n\n\n\n

Day 1<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Push up Plus<\/td>5 reps<\/td><\/tr>
Locust Pose<\/td>30-sec<\/td><\/tr>
Dead Bug Hold<\/td>15-20 sec<\/td><\/tr>
Glute Bridge<\/td>10 reps\/side<\/td><\/tr>
Bird Dog Plank<\/td>10 reps<\/td><\/tr>
Roll over<\/td>30-sec<\/td><\/tr>
Superman Pull<\/td>10 reps<\/td><\/tr>
Alternate Leg Stretch<\/td>10 reps\/side<\/td><\/tr>
Open Leg Rocker<\/td>10 reps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 2<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Activity<\/th><\/tr><\/thead>
Standing roll-down<\/td>6 reps<\/td><\/tr>
Jack Knife<\/td>6 reps<\/td><\/tr>
Thigh Stretch<\/td>10 reps<\/td><\/tr>
Seated Forward Fold<\/td>15-sec<\/td><\/tr>
The Bicycle<\/td>10 reps<\/td><\/tr>
Double Leg Kick<\/td>20-sec<\/td><\/tr>
Scissors<\/td>10 reps<\/td><\/tr>
Spine Extension<\/td>20-sec<\/td><\/tr>
Side Kick<\/td>15-sec\/side<\/td><\/tr>
Teaser<\/td>30-sec<\/td><\/tr>
Leg Pull Front<\/td>20-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Download 12 Weeks Pilates Program PDF<\/strong><\/h2>\n\n\n\n
12-week-pilates-program<\/a>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

Pilates is a form of low-impact exercise training that helps improve flexibility, strength, balance, and muscle coordination. It is excellent for those training at home with little or no equipment. You can do various pilates exercises without racing your heart, feeling out of breath, and putting excess stress on the joints. However, you need a … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":14488,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,210],"tags":[411],"class_list":["post-14470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-pilates","tag-pilates"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14470","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=14470"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14470\/revisions"}],"predecessor-version":[{"id":14493,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/14470\/revisions\/14493"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/14488"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=14470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=14470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=14470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}