{"id":7446,"date":"2022-02-18T21:21:17","date_gmt":"2022-02-18T15:51:17","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=7446"},"modified":"2022-07-26T17:24:10","modified_gmt":"2022-07-26T11:54:10","slug":"30-day-dumbbell-only-weight-loss-program","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-dumbbell-only-weight-loss-program","title":{"rendered":"The Ultimate 30-Day Dumbbell Only Weight Loss Program"},"content":{"rendered":"\n

Whether you’re a male or female, if you want to build muscle while torching significant calories, you can do high-intense dumbbell exercises. I’ve created a 30-day dumbbell only weight loss program to help you maximize your weight loss and achieve the best physique.<\/p>\n\n\n\n

The dumbbells are one of the most convenient exercise equipment that allows you to perform numerous exercises at home and at the gym. They are free to use and allow you to customize any exercise the way you want. <\/p>\n\n\n\n

You can increase and decrease the intensity of dumbbell exercises, depending on your goal. For example, you can perform exercises at a fast pace if your aim is to burn decent calories in a quick time.<\/p>\n\n\n\n

It’s true that weight loss primarily depends on diet, but by performing high-intensity dumbbell exercises, you can increase calorie burn and stimulate fat loss while growing quality muscles.<\/p>\n\n\n\n

Summary of the Dumbbell Only Weight Loss Program<\/strong><\/h2>\n\n\n\n
Routine Type<\/td>Full Body Circuit Training<\/td><\/tr>
Program Goal<\/td>Weight Loss and Muscle Building<\/td><\/tr>
Program Duration<\/td>4 to 12 weeks<\/td><\/tr>
Workout Duration <\/td>30 to 45 Minutes<\/td><\/tr>
Workout Level<\/td>Beginner to Intermediate<\/td><\/tr>
Target Gender<\/td>Male and Female<\/td><\/tr>
Workout Frequency<\/td>4-5 days a week<\/td><\/tr>
Alternate Plan<\/td>4-Week Fat Loss Workout Plan<\/a><\/td><\/tr>
Program PDF<\/td>Download Workout<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

30-Day Dumbbell Weight Loss Workout Plan<\/strong><\/h2>\n\n\n\n
\"dumbbell<\/figure>\n\n\n\n

Day 1 – Perform two rounds<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Forward Lunges<\/a><\/td>10<\/td>30-sec<\/td><\/tr>
Dumbbell Overhead Press<\/a><\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Squat Swing<\/a><\/td>8<\/td>45-sec<\/td><\/tr>
Dumbbell Squat<\/a><\/td>10<\/td>60-sec<\/td><\/tr>
Dumbbell Step-up<\/a><\/td>10<\/td>60-sec<\/td><\/tr>
Dumbbell Bench Press<\/a><\/td>12<\/td>60-sec<\/td><\/tr>
Dumbbell Cluster<\/a><\/td>8<\/td>60-sec<\/td><\/tr><\/tbody><\/table>
dumbbell workout for weight loss<\/figcaption><\/figure>\n\n\n\n

Day 2 – Repeat Twice<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Swings<\/a><\/td>10<\/td>30-sec<\/td><\/tr>
Dumbbell Deadlift<\/a><\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Push Press<\/a><\/td>8<\/td>45-sec<\/td><\/tr>
Single-arm Dumbbell Rowing<\/a><\/td>10<\/td>60-sec<\/td><\/tr>
Dumbbell Squat<\/td>12<\/td>60-sec<\/td><\/tr>
Dumbbell Reverse Lunges<\/td>8<\/td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 3 – Rest<\/strong><\/h4>\n\n\n\n

Day 4 – Perform Two rounds<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Squat<\/td>10<\/td>30-sec<\/td><\/tr>
Dumbbell Step-up<\/td>10<\/td>45-sec<\/td><\/tr>
Incline Dumbbell I-Y-T Raises<\/a><\/td>8<\/td>45-sec<\/td><\/tr>
Incline Dumbbell Bench Press<\/a><\/td>10<\/td>60-sec<\/td><\/tr>
Arnold Press<\/a><\/td>12<\/td>60-sec<\/td><\/tr>
Dumbbell Side Bend<\/a><\/td>8<\/td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 5 – Perform in circuit<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Squat to Overhead Press<\/a><\/td>10<\/td>30-Sec<\/td><\/tr>
Single-Arm DB Swing<\/td>10\/arm<\/td>45-Sec<\/td><\/tr>
Dumbbell Burpee<\/a><\/td>10<\/td>60-Sec<\/td><\/tr>
Deadlift To Upright Row<\/a><\/td>10<\/td>45-Sec<\/td><\/tr>
DB Shadow Boxing<\/a><\/td>20-sec<\/td>30-Sec<\/td><\/tr>
Dumbbell Step-up<\/td>10<\/td>45-Sec<\/td><\/tr>
DB Renegade Row<\/a><\/td>10<\/td>60-Sec<\/td><\/tr>
Dumbbell Push Press<\/td>10<\/td>45-Sec<\/td><\/tr><\/tbody><\/table>
dumbbell routine for weight loss<\/figcaption><\/figure>\n\n\n\n

Day 6 – You can take a rest or do bodyweight HIIT<\/a><\/strong><\/h4>\n\n\n\n

Day 7 – Rest<\/strong><\/h4>\n\n\n\n

Day 8<\/strong> – Perform all exercises one by one, two times<\/h4>\n\n\n\n
Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Squat Jump<\/a><\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Push Press<\/td>10 <\/td>45-Sec<\/td><\/tr>
Dumbbell Burpee<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Squat Swing<\/td>10<\/td>1-min<\/td><\/tr>
Incline DB Bench Press<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell IYT Raises<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Step-up<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Man Maker<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Side Bend<\/td>10<\/td>30-Sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 9 – Do two rounds in circuit<\/strong>s<\/h4>\n\n\n\n
Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Single-Arm DB Swing<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Push Press<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Surrenders<\/a><\/td>10<\/td>1-min<\/td><\/tr>
DB Squat to Calf Raises<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell IYT Raises<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Lunges<\/td>10<\/td>45-sec<\/td><\/tr>
Deadlift To Upright Row<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Burpee<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Squat Swing<\/td>10<\/td>1-min<\/td><\/tr>
Russian Twist<\/a><\/td>10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 10 – Bodyweight HIIT<\/strong><\/h4>\n\n\n\n

Day 11<\/strong> – Rest<\/strong><\/h4>\n\n\n\n

Day 12 – Perform two rounds<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Squat Jump<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Push Press<\/td>10<\/td>45-sec<\/td><\/tr>
Squat to Calf Raise<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Sit-ups<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Russian Twist<\/td>10<\/td>45-sec<\/td><\/tr>
One-arm Dumbbell Swing<\/td>10\/side<\/td>45-sec<\/td><\/tr>
Dumbbell Plank Rowing<\/a><\/td>12<\/td>45-sec<\/td><\/tr>
Dumbbell Lateral Raises<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Upright Row <\/td>10<\/td>1-min<\/td><\/tr><\/tbody><\/table>
dumbbell weight loss workout<\/figcaption><\/figure>\n\n\n\n

Day 13 – Complete two rounds<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Forward Lunges<\/td>10<\/td>30-sec<\/td><\/tr>
Squat to overhead press<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Side Plank Rotation<\/a><\/td>10\/side<\/td>30-sec<\/td><\/tr>
Deadlift To Upright Row<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Thruster<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Reverse Lunges<\/td>10<\/td>45-sec<\/td><\/tr>
Bent-Over Dumbbell Row<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Cluster<\/td>10<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 14 – Rest<\/strong><\/h4>\n\n\n\n

Day 15 – Perform two rounds as quickly as possible.<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Arnold Press<\/td>10\u00d72<\/td>45-sec<\/td><\/tr>
Dumbbell Squat<\/td>10\u00d73<\/td>45-sec<\/td><\/tr>
Dumbbell Bench Press<\/td>10\u00d72<\/td>45-sec<\/td><\/tr>
Dumbbell Plank Row<\/td>10\u00d72<\/td>1-min<\/td><\/tr>
Dumbbell Step-up<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Dumbbell Burpee<\/td>10 x 2<\/td>1-min<\/td><\/tr>
Dumbbell Hip Thrust<\/td>10 x 2<\/td>1-min<\/td><\/tr>
Dumbbell Swings<\/td>10 x 2<\/td>45-sec<\/td><\/tr><\/tbody><\/table>
dumbbell workout plan for weight loss<\/figcaption><\/figure>\n\n\n\n

Day 16 – Bodyweight HIIT<\/strong><\/h4>\n\n\n\n

Day 17 – Repeat two times at a quick pace<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Squat to Overhead Press<\/td>12<\/td>30-sec<\/td><\/tr>
Incline Dumbbell I-Y-T Raises<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Power Maker<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Reverse Lunges<\/td>12<\/td>1-min<\/td><\/tr>
Arnold Press<\/td>12<\/td>45-sec<\/td><\/tr>
Dumbbell Side Plank Rotation <\/td>10\/side<\/td>45-sec<\/td><\/tr>
DB Squat to Calf Raises<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Sit-ups<\/td>10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 18 – Perform two to three rounds <\/strong><\/h4>\n\n\n\n
Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Squat Jump<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Push Press<\/td>12<\/td>45-Sec<\/td><\/tr>
Dumbbell Burpee<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Plank Rowing<\/td>10\/side<\/td>1-min<\/td><\/tr>
Incline DB Bench Press<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Lateral Raises<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Step-up<\/td>12<\/td>45-Sec<\/td><\/tr>
Dumbbell Man Maker<\/td>10<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 19 – Rest<\/strong><\/h4>\n\n\n\n

Day 20 – Do two to three rounds <\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Forward Lunges<\/td>10<\/td>30-sec<\/td><\/tr>
Dumbbell Power Maker<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Side Plank Rotation<\/td>10\/side<\/td>30-sec<\/td><\/tr>
Deadlift To Upright Row<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Push Press<\/td>10<\/td>1-min<\/td><\/tr>
One-arm Dumbbell Swings<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Reverse Crunches<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Russian Twist<\/td>10<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 21<\/strong> – Perform two to three rounds <\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Arnold Press<\/td>10\u00d72<\/td>45-sec<\/td><\/tr>
Dumbbell Squat<\/td>10\u00d73<\/td>45-sec<\/td><\/tr>
Dumbbell Bench Press<\/td>10\u00d72<\/td>45-sec<\/td><\/tr>
Dumbbell Plank Row<\/td>10\u00d72<\/td>1-min<\/td><\/tr>
Dumbbell Grip Push-up<\/td>10 x 2<\/td>45-sec<\/td><\/tr>
Dumbbell Snatch<\/td>10 x 2<\/td>1-min<\/td><\/tr>
Dumbbell Hip Thrust<\/td>10 x 2<\/td>1-min<\/td><\/tr>
Dumbbell Cluster<\/td>10 x 2<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 22 – Bodyweight HIIT<\/strong><\/h4>\n\n\n\n

Day 23 – Perform all exercises one by one, three times<\/strong><\/h4>\n\n\n\n
Exercise<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Man makers<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Clean And Press<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Standing IYT Raises<\/td>15<\/td>1-min<\/td><\/tr>
Dumbbell Sit-ups<\/a><\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Leg Raises<\/a><\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Overhead Squat<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Lunges to Overhead Press<\/a><\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Floor Press<\/a><\/td>10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 24 – Rest<\/strong><\/h4>\n\n\n\n

Day 25 – Repeat Two to three times <\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Squat to Overhead Press<\/td>10<\/td>30-sec<\/td><\/tr>
Dumbbell Plank Rowing<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Power Maker<\/td>10<\/td>1-min<\/td><\/tr>
Incline DB Bench Press<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Reverse Lunges<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Side Plank Rotation<\/td>10<\/td>45-sec<\/td><\/tr>
DB Squat to Calf Raises<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Sit-ups<\/td>10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 26 – Repeat Three circuits <\/strong><\/h4>\n\n\n\n
Workout<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Squat Jump<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Push Press<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Burpee<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Situps<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Romanian Deadlift<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Lateral Raises<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Step-up<\/td>10<\/td>45-Sec<\/td><\/tr>
Dumbbell Man Maker<\/td>10<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 27- Rest<\/strong><\/h4>\n\n\n\n

Day 28 – Bodyweight HIIT<\/strong><\/h4>\n\n\n\n

Day 29 – Do three rounds with as little rest as possible in between.<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Dumbbell Forward Lunges<\/td>10<\/td>30-sec<\/td><\/tr>
Dumbbell Clean and Press<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Squat<\/td>10\/side<\/td>30-sec<\/td><\/tr>
One-arm Dumbbell Swing<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Thruster<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Reverse Fly<\/a><\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Woodchop<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Russian Twist<\/td>10<\/td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Day 30 – Shoot for three rounds with two minutes of rest in between.<\/strong><\/h4>\n\n\n\n
Exercises<\/th>Reps<\/th>Rest<\/th><\/tr><\/thead>
Arnold Press<\/td>10<\/td>45-sec<\/td><\/tr>
Squat to Calf Raises<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Push Press<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Plank Row<\/td>10<\/td>1-min<\/td><\/tr>
Close Grip DB Push-up<\/td>10<\/td>45-sec<\/td><\/tr>
Dumbbell Snatch<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Hip Thrust<\/td>10<\/td>1-min<\/td><\/tr>
Dumbbell Cluster<\/td>10<\/td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

FAQs about Dumbbell Weight Loss Workout<\/strong> Plan<\/strong><\/h2>\n\n\n
\n
\n
\n

How heavy dumbbells should you use?<\/h3>\n
\n\n

The weight of dumbbells depends on what kind of exercise you do and at what intensity. For example, you can squat with heavy dumbbells, but when you need lightweight dumbbells to perform squat to overhead press. <\/p>\n

So it’s best to use dumbbells that are heavy enough for you to perform the suggested repetitions at a fast pace with maintaining good form.<\/p>\n\n<\/div>\n<\/div>\n

\n

Can you incorporate bodyweight exercises?<\/h3>\n
\n\n

Yes! You can incorporate as many bodyweight exercises as you want, as long as you don’t feel burned out, and maintain proper form during each dumbbell exercise. Alternatively, you can do Crossfit bodyweight HIIT<\/a> on other or alternate days to exercise efficiently.<\/p>\n\n<\/div>\n<\/div>\n

\n

Are dumbbells enough to lose weight?<\/h3>\n
\n\n

Dumbbells are not enough for increasing weight loss but are a great piece of workout equipment for many reasons, such as they are free to use, and you can customize any exercise the way you want. For example, you can combine squat and overhead press and deadlift and upright row. You can also increase and decrease the intensity of dumbbell exercises, depending on what you want to achieve.<\/p>\n\n<\/div>\n<\/div>\n

\n

How long does it take to lose weight with dumbbells?<\/h3>\n
\n\n

Your weight loss depends on multiple things, including macros, workout, sleeping pattern, and how well you keep your body hydrated. If you maintain all these things consistently, you’ll see decent results in three to four months.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

Whether you’re a male or female, if you want to build muscle while torching significant calories, you can do high-intense dumbbell exercises. I’ve created a 30-day dumbbell only weight loss program to help you maximize your weight loss and achieve the best physique. The dumbbells are one of the most convenient exercise equipment that allows … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":9723,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,165],"tags":[362,111],"class_list":["post-7446","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-weight-loss","tag-dumbbell-workout-plan","tag-weight-loss"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7446","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=7446"}],"version-history":[{"count":23,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7446\/revisions"}],"predecessor-version":[{"id":9730,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/7446\/revisions\/9730"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/9723"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=7446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=7446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=7446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}