{"id":5739,"date":"2021-11-13T19:30:00","date_gmt":"2021-11-13T19:30:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5739"},"modified":"2025-02-15T07:41:43","modified_gmt":"2025-02-15T07:41:43","slug":"2-hour-cardio-and-strength-workout-plan-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf","title":{"rendered":"The Best 2 Hour Gym Workout Plan (Strength &amp; Cardio Mixed)"},"content":{"rendered":"\n<p>I&#8217;ve seen many fitness enthusiasts who love exercising two hours a day. Working out two hours in a single session can be too much. But, more is not always bad if you know how to structure your workout effectively.<\/p>\n\n\n\n<p>A long training session must be designed in the best possible way that can elicit the best results without hurting yourself.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share a well-designed 2-hour gym workout plan that combines cardio, strength, and mobility training.<\/p>\n\n\n\n<p>This program will have three sessions each week and will help you improve your physical appearance and fitness over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it Ok to Train for 2 Hours?<\/strong><\/h2>\n\n\n\n<p>Training two hours in one session isn&#8217;t okay for many people, particularly beginners and people with cardiovascular health issues.<\/p>\n\n\n\n<p>However, if you have been exercising for a while and want to test your fitness level, then you can try working out for 2 hours per session for a limited time, such as 1-2 months.<\/p>\n\n\n\n<p>You should focus more on your diet and recovery because if you train for a longer duration, you&#8217;ll have to consume more nutritious foods and you need more rest.<\/p>\n\n\n\n<p>If you plan your workouts well and recover properly, training for 2 hours now and then is okay, especially for advanced lifters. But, if you&#8217;re not making progress or always feel tired, a shorter duration split workout (<a href=\"https:\/\/thefitnessphantom.com\/60-minute-split-workout-routine-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"27288\" rel=\"noreferrer noopener\">60 minutes<\/a>) might be a better choice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Design a 2-Hour Workout Routine?<\/strong><\/h2>\n\n\n\n<p>Working out two hours a day can be great if your workout plan is well-crafted.<\/p>\n\n\n\n<p>A 2-hour workout routine must include a combination of a dynamic warm-up, low-impact cardio, strength training, and post-workout stretching.<\/p>\n\n\n\n<p>Here&#8217;s how you can divide the two-hour gym workout:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-minute Dynamic Warm-up<\/li>\n\n\n\n<li>75-minute Weight Training (+5 minutes break)<\/li>\n\n\n\n<li>20-minute Cardio<\/li>\n\n\n\n<li>10-minute Static Exercises<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10-minute Dynamic Warm-up<\/strong><\/h4>\n\n\n\n<p>You can do various <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\">dynamic exercises<\/a> to reduce muscle stiffness, increase blood flow, and prepare your muscles for lifting weights.<\/p>\n\n\n\n<p><strong>Here&#8217;s how a full-body 10-minute dynamic warm-up looks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings (10 per side x 2 sets)<\/li>\n\n\n\n<li>Banded Shoulder Pass Throughs (10 reps x 2 sets)<\/li>\n\n\n\n<li>Banded Pull-apart (10 reps x 2 sets)<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/variations-of-resistance-band-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"11938\" rel=\"noreferrer noopener\">Resistance Band Deadlift<\/a> (10 reps x 2 sets)<\/li>\n\n\n\n<li>Dive bomber Push-ups (10 reps x 2 sets)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>75-minute Weight Training<\/strong><\/h4>\n\n\n\n<p>Lifting weights is a crucial part of both muscle-building and weight-loss training. Strength training bolsters muscles, build quality lean mass, and helps achieve a firm physique.<\/p>\n\n\n\n<p>You can follow split or full-body training, whichever is convenient for you. I recommend full-body training because it allows you to work on various muscle groups in one session without exhausting a particular body part.<\/p>\n\n\n\n<p><strong>Here&#8217;s how a 75-minute full-body training looks:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Squats (3 sets x 20-30 reps)<\/li>\n\n\n\n<li>Overhead Press (3 sets x 10-15 reps)<\/li>\n\n\n\n<li>Bar Dips (3 sets x 10-20 reps)<\/li>\n\n\n\n<li>Seated Pec Fly (3 sets x 12-15 reps)<\/li>\n\n\n\n<li>Lat Pulldown (3 sets x 12-15 reps)<\/li>\n\n\n\n<li>Leg Curls (3 sets x 15-20 reps)<\/li>\n\n\n\n<li>Cable Crunches  (3 sets x 15-20 reps)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>20-minute Cardio Workout<\/strong><\/h4>\n\n\n\n<p>Low-impact cardio after strength training is a good way to build endurance and increase calorie burn. You can do the treadmill, stationary bike, elliptical, or bodyweight cardio exercises for 20 minutes.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10-minute Static Exercises (Post-workout stretching)<\/strong><\/h4>\n\n\n\n<p>Post-workout stretching helps reduce muscle soreness after intense weight lifting. You can perform various <a href=\"https:\/\/thefitnessphantom.com\/list-of-stretching-exercises-with-pdf\" data-type=\"post\" data-id=\"13152\" target=\"_blank\" rel=\"noreferrer noopener\">static stretching exercises<\/a>, such as upward-facing dog, cobra pose, low lunge, 90\/90 hip stretch, superman, and pigeon stretch.<\/p>\n\n\n\n<p><strong>Please note: <\/strong>If your primary goal is to lose weight, you can do cardio for 40 minutes and a <a href=\"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout\" target=\"_blank\" data-type=\"post\" data-id=\"4937\" rel=\"noreferrer noopener\">strength workout for one hour<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/2-hour-gym-workout-plan.jpg\" alt=\"2 hour gym workout plan\" class=\"wp-image-16395\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/2-hour-gym-workout-plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/2-hour-gym-workout-plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/2-hour-gym-workout-plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>By creating a workout plan with this pattern, you can utilize your time efficiently and achieve the best results.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Best 2 Hour Gym Workout Plan to Get Strong &amp; Ripped<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Cardio-Training.jpg\" alt=\"2 Hour Cardio and Weight Training Gym Workout Plan\" class=\"wp-image-5761\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Cardio-Training.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Cardio-Training-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/Cardio-Training-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Monday<\/strong><\/h4>\n\n\n\n<p><strong>10-minute Dynamic Warm-up<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings (10 per side x 2 sets)<\/li>\n\n\n\n<li>Jumping Jacks (15 seconds x 2 sets)<\/li>\n\n\n\n<li>Mountain Climber (15 seconds x 2 sets)<\/li>\n\n\n\n<li>Resistance Band Shoulder Pass Throughs (10 reps x 2 sets)<\/li>\n\n\n\n<li>Banded Pull-apart (10 reps x 2 sets)<\/li>\n\n\n\n<li>Dive bomber Push-ups (10 reps x 2 sets)<\/li>\n<\/ul>\n\n\n\n<p><strong>75-minute Weight Training (+5 minutes break)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Hammer Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>Back<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Dumbbell Squats<\/td><td>Quads<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Cardio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-minutes Treadmill<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-minutes Core Workout<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>10-minute Post-workout Exercises<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Upward Facing Dog<\/li>\n\n\n\n<li>15-sec Downward Facing Dog<\/li>\n\n\n\n<li>15-sec Superman<\/li>\n\n\n\n<li>15-sec Pigeon Stretch<\/li>\n\n\n\n<li>15-sec Cat-Cow<\/li>\n\n\n\n<li>Repeat until 10 minutes<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Wednesday<\/strong><\/h4>\n\n\n\n<p><strong>10-minute Dynamic Warm-up<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High Knees (15-second x 2 sets)<\/li>\n\n\n\n<li>Mountain Climbers (15-second x 2 sets)<\/li>\n\n\n\n<li>Bear Crawls (30-second x 2 sets)<\/li>\n\n\n\n<li>World&#8217;s Greatest Stretch (5 reps per side x 2 sets)<\/li>\n\n\n\n<li>Resistance Band Deadlifts (2 sets x 10 reps)<\/li>\n\n\n\n<li>Cable Reverse Fly (2 sets x 10 reps)<\/li>\n<\/ul>\n\n\n\n<p><strong>75-minute Strength Training (+5 minutes break)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lunges<\/td><td>Legs<\/td><td>3<\/td><td>15\/leg<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Crossover<\/td><td>Chest<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>Hamstrings<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Cardio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-minute Treadmill<\/li>\n\n\n\n<li>10-minute Bicycle<\/li>\n<\/ul>\n\n\n\n<p><strong>10-minute Static Exercises<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Cobra Pose<\/li>\n\n\n\n<li>Bird Dog (10-sec\/leg)<\/li>\n\n\n\n<li>15-sec Superman<\/li>\n\n\n\n<li>15-sec Pigeon Stretch<\/li>\n\n\n\n<li>15-sec Cat-Cow<\/li>\n\n\n\n<li>15-sec Glute Bridge<\/li>\n\n\n\n<li>Repeat until 10 minutes<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Friday<\/strong><\/h4>\n\n\n\n<p><strong>10-minute Dynamic Warm-up<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks (2 sets x 30 seconds)<\/li>\n\n\n\n<li>Straight Leg Marches (2 sets x 30 seconds)<\/li>\n\n\n\n<li>Thoracic spine rotations (2 sets x 30 seconds)<\/li>\n\n\n\n<li>30-second <a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#15_Lying_Hip_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Hip Rotation<\/a><\/li>\n\n\n\n<li>Deep Squats (2 sets x 10-12 reps)<\/li>\n<\/ul>\n\n\n\n<p><strong>75-minute Resistance Training (+5 minutes break)<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Muscle<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>Full Body<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Pull-ups<\/td><td>Back<\/td><td>3<\/td><td>failure<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Incline Hammer Strength Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Lying Leg Curls<\/td><td>Hamstrings<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>20-minute Cardio<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes Treadmill<\/li>\n\n\n\n<li>10 minutes Elliptical Cross Trainer<\/li>\n<\/ul>\n\n\n\n<p><strong>10-minute Static Exercises<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Cobra Pose<\/li>\n\n\n\n<li>15-sec Superman<\/li>\n\n\n\n<li>15-sec Downward Facing Dog<\/li>\n\n\n\n<li>15-sec Superman<\/li>\n\n\n\n<li>15-sec Pigeon Stretch<\/li>\n\n\n\n<li>15-sec Cat-Cow<\/li>\n\n\n\n<li>Repeat until 10 minutes.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can 2 Hours Workout Increase Weight Loss?<\/strong><\/h2>\n\n\n\n<p>Working out for 2 hours a day burns more calories and will help you stay in a calorie deficit. <sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5739\"><a href=\"javascript:void(0)\"  title=\"Role of Physical Activity for Weight Loss and Weight Maintenance &#8211; Diabetes Spectrum\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5739-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5739-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\" target=\"_blank\" rel=\"noreferrer noopener\">Role of Physical Activity for Weight Loss and Weight Maintenance<\/a> &#8211; Diabetes Spectrum<\/span> It also boosts endurance, develops strength, and improves the quality of life. <sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_5739\"><a href=\"javascript:void(0)\"  title=\"Health benefits of aerobic exercise &#8211; National Institue of Health Database \"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_5739-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_5739-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\" target=\"_blank\" rel=\"noreferrer noopener\">Health benefits of aerobic exercise<\/a> &#8211; National Institue of Health Database <\/span><\/p>\n\n\n\n<p>However, exercising is not the primary way to lose weight. You lose weight when you consume fewer calories than your body burns over time.<\/p>\n\n\n\n<p>To stay in a calorie deficit, you have to consume <a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">low-calorie foods<\/a> that fill up for longer duration and try intermittent fasting.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 2 Hour Workout Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-1e51292c-5321-44e2-ae35-363da34c6610\" href=\"https:\/\/thefitnessphantom.com\/?attachment_id=5763\" target=\"_blank\" rel=\"noreferrer noopener\">Two-hour-cardio-and-strength-workout-routine-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/2-hour-cardio-workout-plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-1e51292c-5321-44e2-ae35-363da34c6610\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-de16f7a6-480d-4ea0-8099-4d77d5aaf2bd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/2-Hour-Gym-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">2-Hour Gym Workout Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/11\/2-Hour-Gym-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-de16f7a6-480d-4ea0-8099-4d77d5aaf2bd\" download>Download<\/a><\/div>\n\n\n\n<p><br>Save this PDF and start training. You can also increase the frequency from three to four days but make sure you consult with a professional training before doing it.<\/p>\n\n\n\n<p>Let me know if you have any questions regarding this program.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\" target=\"_blank\" rel=\"noreferrer noopener\">Role of Physical Activity for Weight Loss and Weight Maintenance<\/a> &#8211; Diabetes Spectrum<\/div><\/li><li><span>2<\/span><div><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/2062750\/\" target=\"_blank\" rel=\"noreferrer noopener\">Health benefits of aerobic exercise<\/a> &#8211; National Institue of Health Database <\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve seen many fitness enthusiasts who love exercising two hours a day. Working out two hours in a single session can be too much. But, more is not always bad if you know how to structure your workout effectively. A long training session must be designed in the best possible way that can elicit the &#8230; <a title=\"The Best 2 Hour Gym Workout Plan (Strength &amp; Cardio Mixed)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" aria-label=\"Read more about The Best 2 Hour Gym Workout Plan (Strength &amp; Cardio Mixed)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":28169,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256],"tags":[405,460,503,381],"class_list":["post-5739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","tag-cardio","tag-gym-workout","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5739","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=5739"}],"version-history":[{"count":25,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5739\/revisions"}],"predecessor-version":[{"id":28170,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/5739\/revisions\/28170"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/28169"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=5739"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=5739"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=5739"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}