{"id":15415,"date":"2024-08-11T12:34:16","date_gmt":"2024-08-11T12:34:16","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15415"},"modified":"2024-08-11T12:34:16","modified_gmt":"2024-08-11T12:34:16","slug":"how-do-i-make-time-for-exercise-when-i-have-a-toddler","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","title":{"rendered":"How Do I Make Time for Exercise When I have a Toddler?"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/d_kzsrBY0Ik?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Ah, great question! Here are my tips:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Invest in some 1kg ankle and wrist weights <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I have also invested in a 5kg weighted vest, although I did tweak my back whilst playing with the kids in this once, so be careful if you have a dodgy dad back.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Exercise Snacking<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">You don&#8217;t have to exercise at a gym, for 1-2 hours. You can do 1 or 2 sets whenever you get chance during the day. Bash out a set when you wake up in the morning, and when you are watching the TV at home.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"849\" height=\"362\" data-attachment-id=\"15426\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/image-13\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?fit=849%2C362&amp;ssl=1\" data-orig-size=\"849,362\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"image\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?fit=849%2C362&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?resize=849%2C362&#038;ssl=1\" alt=\"\" class=\"wp-image-15426\" style=\"width:670px;height:auto\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Link to study <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-019-01145-2\">here<\/a><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resistance Bands <\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Resistance bands are great. They are less likely to injure you compared to heavy free weights &#8211; you don&#8217;t have to stabilise them in the same way, and the weight\/resistance increases gradually as you press or pull them, putting less strain on the joints.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I keep one by the sofa in the lounge, and I have one in the kitchen and a load in the garden. I do a set or two whenever I&#8217;m waiting for the kettle or watching TV. Throughout the day, with bodyweight exercises and resistance bands, I&#8217;ll usually accumulate about 15-20 sets of exercise.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Training at home, has the added benefit that the kids will want to join in.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bodyweight exercises<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Whenever you get chance, you can do bodyweight squats, lunges, press ups etc You can also do plyometrics and advanced bodyweight exercises like single leg squats and spiderman pressups, handstand press ups etc.  (be careful with plyometrics and advanced exercises when you&#8217;re doing them for the first few times).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Even if you are experienced with resistance training, start off with 1 or 2 sets of an easy exercise like air squats, before moving on to an advanced exercises like a plyometrics set, or single leg squats.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tabata Intervals<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Try and do 1 set of tabata squats or a circuit, per day. A tabata interval lasts 4 minutes in total &#8211; 8 x 20 second work intervals, with 10 seconds rest in between each set. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/2lv8qbyTVGA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;start=5&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"648\" data-attachment-id=\"10955\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/tabata\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?fit=683%2C648&amp;ssl=1\" data-orig-size=\"683,648\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"tabata\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?fit=683%2C648&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=683%2C648&#038;ssl=1\" alt=\"once a week workout\" class=\"wp-image-10955\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reduce Friction<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Leaving resistance bands in a secure but nearby place in rooms like the lounge and kitchen; can help you do spontaneous sets of exercise. You don&#8217;t have to get changed, drive to the gym etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make exercise as easy as possible and you are much more likely to do it! <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obviously, don&#8217;t leave your toddler with a resistance band \ud83d\ude42 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be inventive too &#8211; you can use some objects in the house, like the sofa, to help you do exercise.  The stairs too! <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gTZYAXnf8No?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[4125,784152946,337,226709,3612],"class_list":["post-15415","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-11T12:34:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","og_locale":"en_GB","og_type":"article","og_title":"How Do I Make Time for Exercise When I have a Toddler? - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Ah, great question! Here are my tips: You can build or maintain muscle mass, and significantly increase muscular endurance, by wearing 1kg ankle and\/or wrist weights when you are doing daily choirs like the washing, the dishes and playing with the kids. I have also invested in a 5kg weighted vest, although I did tweak [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-08-11T12:34:16+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"How Do I Make Time for Exercise When I have a Toddler?","datePublished":"2024-08-11T12:34:16+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/"},"wordCount":499,"commentCount":1,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#primaryimage"},"thumbnailUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/08\/image.png?w=849","keywords":["exercise","Fitness","health","strength training","workout"],"articleSection":["Bodybuilding","Fitness"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/08\/11\/how-do-i-make-time-for-exercise-when-i-have-a-toddler\/","name":"How Do I Make Time for Exercise When I have a Toddler? 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With 2 young kids and my wife and I both working full time, I always felt like I was playing catch-up and\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2025\/01\/1000016441.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":12856,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/02\/21\/sprint-training-program-pdf-2022\/","url_meta":{"origin":15415,"position":1},"title":"Sprint Training Program .pdf  [2025]","author":"Dave","date":"February 21, 2022","format":false,"excerpt":"There's a link to the sprint training .pdf near the bottom of the post Sprint training isn't just as easy as running 100m a few times. It can get really technical. The type of training you should do, will depend on the equipment you have available. Here's some ideas to\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":12961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/03\/18\/6-weeks-boxing-training-pf\/","url_meta":{"origin":15415,"position":2},"title":"6 Weeks Boxing Training .pdf  [2026]","author":"Dave","date":"March 18, 2022","format":false,"excerpt":"6 weeks isn't enough time to get to an elite level but let's say you've signed up for a charity white collar boxing match and need to get as good as possible in 6 weeks, then you'll need a plan and a program, or programme if you're British. You can\u2026","rel":"","context":"In &quot;boxing&quot;","block_context":{"text":"boxing","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/boxing\/"},"img":{"alt_text":"jab parry","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/parry.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":11778,"url":"https:\/\/blackbeltwhitehat.com\/en\/2020\/10\/06\/mma-6-week-training-program\/","url_meta":{"origin":15415,"position":3},"title":"MMA &#8211; 6 Week Training Program .pdf \u00b7 [2025]","author":"Dave","date":"October 6, 2020","format":false,"excerpt":"6 week mma training program pdf - scroll to the bottom to download the pdf version of the program The hardest part about getting started - is well, getting started. I guess it's a good idea to procrastinate a little bit about starting MMA, it can be quite hardgoing, especially\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/03\/freestandingpunchbags.png?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":15619,"url":"https:\/\/blackbeltwhitehat.com\/en\/2025\/01\/15\/diy-very-affordable-reverse-hyper-machine-2025\/","url_meta":{"origin":15415,"position":4},"title":"DIY &#8211; VERY Affordable Reverse Hyper Machine [2025]","author":"Dave","date":"January 15, 2025","format":false,"excerpt":"https:\/\/www.youtube.com\/watch?v=zXu8NgxH4_g What you need: A 'platform' like a bed, or a table that you can lie on - must be at least 2ft off the ground Cushion - something similar to rest your hip area on and to add extra height for the flexion of your hips Heavy kettlebell or\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/zXu8NgxH4_g\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4186,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/04\/04\/beginner-functional-training-programme\/","url_meta":{"origin":15415,"position":5},"title":"Beginner Functional Training Programme","author":"Dave","date":"April 4, 2016","format":false,"excerpt":"or 'program' if you're American... \u00a0 Day 1 Tabata Interval - Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups - 2 sets of 8-12 reps Bench Press \/ Push Ups - 2 sets of explosive bench press, but\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=15415"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15415\/revisions"}],"predecessor-version":[{"id":15431,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/15415\/revisions\/15431"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=15415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=15415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=15415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}