{"id":23899,"date":"2026-05-28T15:07:08","date_gmt":"2026-05-28T13:07:08","guid":{"rendered":"https:\/\/www.herkules-fitness.com\/pull-ups-dips-sheathing-create-a-complete-street-workout-circuit-in-30-minutes\/"},"modified":"2026-07-02T16:40:30","modified_gmt":"2026-07-02T14:40:30","slug":"pull-ups-dips-sheathing-create-a-complete-street-workout-circuit-in-30-minutes","status":"publish","type":"post","link":"https:\/\/www.herkules-fitness.com\/en\/pull-ups-dips-sheathing-create-a-complete-street-workout-circuit-in-30-minutes\/","title":{"rendered":"Pull-ups, dips, sheathing: create a complete street workout circuit in 30 minutes"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Thirty minutes. No more than that. That\u2019s how long it takes to perform a truly effective street workout, provided you use the right format. The secret lies in one word: the circuit. By intelligently linking together three fundamental exercises: pull-ups, dips, sheathing, you can train your entire upper body, work your cardio, burn calories and make progress. All in a park, without equipment, free of charge.     <\/p>\n\n\n<p class=\"wp-block-paragraph\">This guide offers a turnkey circuit, structured in 30 minutes top time, which can be broken down into three levels depending on your current level of fitness. You\u2019ll find detailed programming block by block, variations to adapt each exercise, mistakes to avoid and ways to progress. Whether you\u2019re on your lunch break, at the start of the day or at the end of the afternoon, you can now fit a real session into your schedule, wherever you are.  <\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1838\" height=\"768\" src=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/04\/club-sportif-fitness.webp\" alt=\"Calisthenics outdoor fitness exercise\" class=\"wp-image-22669\" srcset=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/04\/club-sportif-fitness.webp 1838w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/04\/club-sportif-fitness-768x321.webp 768w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/04\/club-sportif-fitness-1536x642.webp 1536w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/04\/club-sportif-fitness-600x251.webp 600w\" sizes=\"(max-width: 1838px) 100vw, 1838px\" \/><\/figure>\n\n\n<p class=\"wp-block-paragraph\"><strong>Key takeaways:<\/strong><\/p>\n\n\n<ul class=\"wp-block-list\"><li>A <strong>well-structured 30-minute circuit<\/strong> works the entire upper body (pushing, pulling, sheathing) more effectively than a conventional, poorly organized 1-hour session.<\/li>\n\n\n\n\n<li>The <strong>pull-up + dips + sheathing trio<\/strong> alone covers over 80% of upper-body muscle chains: back, biceps, pectorals, triceps, shoulders, abdominals.<\/li>\n\n\n\n\n<li><strong>Three levels are offered<\/strong>: beginner (with assisted pull-ups and bench dips), intermediate (classic versions) and advanced (increased volume and tempo).<\/li>\n\n\n\n\n<li><strong>The circuit format<\/strong> (linked sets) simultaneously improves strength and cardiovascular endurance: a \u201c2 in 1\u201d effect, ideal for those in a hurry.<\/li>\n\n\n\n\n<li><strong>Three sessions a week<\/strong> are enough for visible results in 6 to 8 weeks, as long as you respect the recovery days.  <\/li>\n\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Why is the circuit format so effective?<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Circuit training consists of linking together several exercises with very little recovery time, performing several rounds in a row. Unlike a traditional session, where you do all the sets of an exercise before moving on to the next, circuit training keeps your body in continuous activity. Three major benefits follow.  <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>A bonus cardio effect: <\/strong>the heart rate remains high throughout the session, transforming classic strength training into a mini endurance session. It\u2019s this \u201c2 in 1\u201d effect that makes the format so effective. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Massive time savings: <\/strong>as recovery is integrated into the next exercise (one muscle rests while the other works), there\u2019s no downtime. A session that would take 1 h in a conventional format can be completed in 30 minutes. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>High caloric expenditure: <\/strong>between muscular effort and maintaining cardiac intensity, the circuit format is one of the most effective for energy expenditure in a short format.<\/p>\n\n\n<p class=\"wp-block-paragraph\">The circuit format also has a psychological advantage: the session passes more quickly, you\u2019re less bored, and the feeling of challenge keeps you motivated. For many cyclists in a hurry, it\u2019s the formula that keeps them going. <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>The three pillars of the circuit and their muscular benefits<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Why did we specifically choose pull-ups, dips and sheathing? Because these three movements alone cover most of the musculature of the upper body and trunk. No other combination of three bodyweight exercises offers such completeness.  <\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Traction: the queen of pulling<\/strong><\/h3>\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" width=\"800\" height=\"535\" src=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/12\/DSC03269-scaled-e1767874678960.webp\" alt=\"Man doing pull-ups on a callisthenic Street Workout station\" class=\"wp-image-17986\"><\/figure>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p class=\"wp-block-paragraph\">The pull-up is the most complete exercise for the back, biceps and forearms. It involves the latissimus dorsi (the large muscle that widens the back), the rhomboids (between the shoulder blades), the biceps brachii and the grip muscles. It\u2019s a vertical pulling movement, which means you pull your body upwards. As such, it\u2019s the perfect counterpoint to push-up movements like push-ups or dips, which involve the front of the body.   <\/p>\n\n\n<p class=\"wp-block-paragraph\">An essential feature: pulling is one of the few exercises that forces the body to carry its own weight against gravity. This makes it a powerful indicator of overall fitness and an excellent tool for strengthening bones and posture. <\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Dips: full thrust power<\/strong><\/h3>\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/03\/image-9-1024x682-1.webp\" alt=\"Roman chair\" class=\"wp-image-22132\" style=\"width:605px;height:auto\" srcset=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/03\/image-9-1024x682-1.webp 1024w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/03\/image-9-1024x682-1-768x512.webp 768w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/03\/image-9-1024x682-1-600x400.webp 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n<p class=\"wp-block-paragraph\">Performed on <a href=\"https:\/\/www.herkules-fitness.com\/en\/produits\/parallel-bars-street-workout-stations\/\">parallel bars<\/a>, dips mainly target the lower pectorals, triceps and anterior deltoids. The movement, which is more complete than it looks, also mobilizes abdominal sheathing to stabilize the suspended body. It\u2019s one of the best exercises for developing vertical pushing strength, a natural complement to push-ups (horizontal pushing) and pull-ups (pulling).  <\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sheathing: the trunk as a force transmitter<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">Abdominal sleeving, whether ventral, lateral or dynamic, is not just an aesthetic exercise. It\u2019s the pillar that connects the upper and lower body, and transmits force between the two. Without solid sheathing, neither pull-ups nor dips can be performed correctly, and daily posture deteriorates. It\u2019s the element that gives the circuit its coherence: pulling, pushing, stabilizing. The functional trinity of the upper body is complete.    <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Warm-up: 5 essential minutes<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Before you start the stopwatch, a warm-up is non-negotiable. In 5 minutes, you prepare the cardiovascular system for the effort, lubricate the joints involved (shoulders, elbows, wrists, hips) and activate the nervous system. Here\u2019s a typical sequence.  <\/p>\n\n\n<p class=\"wp-block-paragraph\">1. 1 minute brisk walk or very slow jog around the park.<\/p>\n\n\n<p class=\"wp-block-paragraph\">2. 1 minute of joint rotations: shoulders (15 in each direction), elbows, wrists, ankles, hips.<\/p>\n\n\n<p class=\"wp-block-paragraph\">3. 1 minute of dynamic mobilization: swinging the arms, opening the hips, rotating the trunk.<\/p>\n\n\n<p class=\"wp-block-paragraph\">4. 1 minute activation: 10 jumping jacks, 10 arm circles, 10 partial squats.<\/p>\n\n\n<p class=\"wp-block-paragraph\">5. 1 minute of progressive start-up on the apparatus: 3 to 5 very partial pull-ups, 3 to 5 low-amplitude dips, 15 seconds of sheathing.<\/p>\n\n\n<p class=\"wp-block-paragraph\">At the end of the warm-up, your heart rate should be slightly faster, your breathing deeper, and your joints should feel \u201cfree\u201d. Then you\u2019re ready for the circuit. <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>The complete circuit in 30 minutes: overview<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">The circuit is organized into 6 successive blocks. Each block lasts between 2 and 8 minutes, alternating between intense work and active recovery. The aim is to maintain high intensity while limiting the risk of injury and early exhaustion.  <\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Block<\/strong><\/td><td><strong>Duration<\/strong><\/td><td><strong>Exercises<\/strong><\/td><td><strong>Format<\/strong><\/td><td><strong>Recovery<\/strong><\/td><\/tr><tr><td>1<\/td><td>5 min<\/td><td>Warm-up (cardio + mobility)<\/td><td>Continuous<\/td><td>\/<\/td><\/tr><tr><td>2<\/td><td>8 min<\/td><td>Pull-ups + dips + sheathing<\/td><td>3 turns<\/td><td>30 s between turns<\/td><\/tr><tr><td>3<\/td><td>2 min<\/td><td>Active pause (on)<\/td><td>Continuous<\/td><td>\/<\/td><\/tr><tr><td>4<\/td><td>8 min<\/td><td>Pull-ups + dips + sheathing<\/td><td>3 turns<\/td><td>30 s between turns<\/td><\/tr><tr><td>5<\/td><td>2 min<\/td><td>Active pause (on)<\/td><td>Continuous<\/td><td>\/<\/td><\/tr><tr><td>6<\/td><td>5 min<\/td><td>Stretching and calming down<\/td><td>Continuous<\/td><td>\/<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>Main circuit details (blocks 2 and 4)<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">The heart of the session lies in blocks 2 and 4: two 8-minute sessions in which you link up the pull-up-dips-clutch triplet at a rate of 3 rounds per block. Here\u2019s the precise sequence for the intermediate level. <\/p>\n\n\n<ul class=\"wp-block-list\"><li><strong>Round 1: <\/strong>5 strict pull-ups \u2192 8 dips on parallel bars \u2192 45 seconds of plank sheathing. Recovery time: 30 seconds. <\/li>\n\n\n\n\n<li><strong>Round 2: <\/strong>Ditto. Recovery time: 30 seconds. <\/li>\n\n\n\n\n<li><strong>Round 3: <\/strong>Ditto. End of block. <\/li>\n\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">In total, for blocks 2 and 4 combined, you\u2019ll do: 30 pull-ups, 48 dips and 4 minutes 30 of bodyweight gainage. That\u2019s a training volume perfectly comparable to that of a classic 1-hour session in the gym, but condensed into an ultra-efficient format. <\/p>\n\n\n<p class=\"wp-block-paragraph\">Between the two blocks, a 2-minute active break (block 3) allows you to walk quietly, drink and recover your breathing and concentration. This is an essential moment: the quality of the second block depends directly on it. <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Adapt the circuit to your level<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">The great advantage of this format is that it works for all levels, provided you adjust the workload. The table below shows the three recommended variants. <\/p>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Beginner<\/strong><\/td><td><strong>Intermediate<\/strong><\/td><td><strong>Advanced<\/strong><\/td><\/tr><tr><td>Pull-ups<\/td><td>5 Australian pull-ups (under low bar)<\/td><td>5 classic pull-ups (elastic-assisted if necessary)<\/td><td>8 strict pull-ups or 5 weighted pull-ups<\/td><\/tr><tr><td>Dips<\/td><td>8 dips on bench, feet on floor<\/td><td>8 dips on parallel bars<\/td><td>12 dips or 8 weighted dips<\/td><\/tr><tr><td>Sheathing<\/td><td>30 seconds on your knees<\/td><td>45 seconds on a classic board<\/td><td>60 seconds on a dynamic board<\/td><\/tr><tr><td>Recovery<\/td><td>60 s between exercises<\/td><td>30 s between exercises<\/td><td>15 s between exercises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p class=\"wp-block-paragraph\">Only move up a level when you have completed the entire circuit with good technique. It\u2019s better to hold on to the intermediate level for 6 months and make solid progress, than to jump to the advanced level prematurely and risk injury or abandonment. <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Variations to advance the circuit<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">Once you\u2019ve completed the circuit comfortably at your own level, there are several levers that allow you to continue progressing without changing the structure of the session.<\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Pull-up variations<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Various grips: <\/strong>pronation (palms forward, classic pull-ups), supination (palms towards you, easier, more biceps), neutral (palms facing each other). Alternate grips from one session to the next. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>L-sit pulls: <\/strong>legs raised at 90\u00b0 during the pull. Massive abdominal engagement. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Explosive pull-ups: <\/strong>go up as fast as possible, come down slowly (3 seconds). Excellent for power. <\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Dips variations<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Weighted dips: <\/strong>with a loaded backpack (4 to 8 kg to start with). Allows you to continue progressing when bodyweight becomes too easy. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Korean dips: <\/strong>legs stretched forward, body inclined. Tenfold stimulation of the pectoral muscles. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Slow tempo dips: <\/strong>descend in 4 seconds, mark 1 second at the bottom, climb back up in 1 second. The eccentric phase allows you to progress even without load. <\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>Sheathing variations<\/strong><\/h3>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Dynamic plank: <\/strong>alternately on forearms, then on outstretched hands. Engages the upper body. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Lateral plank: <\/strong>on a single forearm, body turned, feet stacked. Targets obliques. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Gainage sur barre suspendu : <\/strong>suspended from a fixed bar, raise the knees to 90\u00b0 and hold. Advanced level, extremely effective. <\/p>\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/02\/image-7-1024x682.webp\" alt=\"Woman using a Herkules Fitness Street Workout station\" class=\"wp-image-10430\" style=\"width:750px;height:auto\" srcset=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/02\/image-7-1024x682.webp 1024w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/02\/image-7-300x200.webp 300w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/02\/image-7-768x512.webp 768w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/02\/image-7-600x400.webp 600w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2025\/02\/image-7.webp 1480w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<h2 class=\"wp-block-heading\"><strong>The return to calm: 5 minutes to recover<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">The final block is just as important as the rest of the session. It allows you to gradually lower your heart rate, release muscular tension and promote recovery. Here\u2019s the recommended sequence.  <\/p>\n\n\n<ul class=\"wp-block-list\"><li>1 minute of slow walking around the park, breathing deeply.<\/li>\n\n\n\n\n<li>Stretch the large dorsal muscles: arm stretched high, opposite tilt of the chest. 30 seconds per side. <\/li>\n\n\n\n\n<li>Stretch pectoral muscles: rest forearm on wall, rotate chest outwards. 30 seconds per side. <\/li>\n\n\n\n\n<li>Triceps stretch: hand behind head, other hand pushing elbow. 30 seconds per side. <\/li>\n\n\n\n\n<li>Abdominal stretch: Sphinx or cobra position (on stomach, chest up). 30 seconds. <\/li>\n\n\n\n\n<li>A few deep breaths as you walk.<\/li>\n\n\n<\/ul>\n\n\n<p class=\"wp-block-paragraph\">This final stretch is not a luxury: it significantly reduces soreness the next day and improves joint mobility in the long term. It\u2019s also an excellent moment of mental transition between exertion and the return to your activities. <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>How to fit this tour into your week<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">The ideal frequency depends on your level of fitness and recovery. Here are the recommendations according to your profile. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Beginner: <\/strong>2 sessions per week, 2 to 3 days apart (e.g. Tuesday and Friday). This is enough to progress without overloading your nervous and muscular systems. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Intermediate: <\/strong>3 sessions per week (e.g. Monday, Wednesday, Friday). The classic rhythm for sustained progress. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Advanced: <\/strong>3 to 4 sessions per week, varying the variations of each exercise to continue to shock the muscle.<\/p>\n\n\n<p class=\"wp-block-paragraph\">This circuit essentially targets the upper body. For a balanced program, ideally complement it with one or two lower-body and cardio sessions (running, cycling, brisk walking) each week. A total of five sessions a week is an excellent way to combine health and progress.  <\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Mistakes to avoid in circuit format<\/strong><\/h2>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Going too fast in execution: <\/strong>the circuit is not a race. A botched pull is worth less than a clean one, even if it takes two seconds longer. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Skipping the warm-up: <\/strong>in an intense format, the warm-up is not optional. Without preparation, the risk of shoulder or elbow pain soars. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Choosing too high a level: <\/strong>the temptation is to tackle the intermediate or advanced level straight away. Not a good idea. It\u2019s better to complete the beginner circuit in good shape than to give up on lap 2 of the advanced level.  <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Neglecting active breaks: <\/strong>blocks 3 and 5 are not a weakness, but a prerequisite for the quality of the second main block. Walking, breathing, drinking: they all count. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Forgetting to cool down: <\/strong>going straight to the car after the last dips is a mistake. The final 5 minutes are crucial to recovery the following day. <\/p>\n\n\n<p class=\"wp-block-paragraph\">\u2013 <strong>Don\u2019t keep track of your progress: <\/strong>keep a mini logbook (paper or telephone). Date, level achieved, feelings: three lines are enough to document your progress and keep you motivated. <\/p>\n\n\n<p class=\"wp-block-paragraph\">The 30-minute pull-up-dips-grip circuit is one of the most effective formulas in modern fitness. No equipment, no membership, no logistics: just a park equipped with <a href=\"https:\/\/www.herkules-fitness.com\/en\/product-category\/street-workout-equipment\/\">street workout equipment<\/a> such as a <a href=\"https:\/\/www.herkules-fitness.com\/en\/produits\/single-bar-street-workout-stations\/\">fixed pull-up bar<\/a>, parallel bars and off you go. By linking these three movements in the suggested format, you activate the whole upper body and core, work your cardio, and progress at a pace that will quickly surprise those who thought of it as just \u201cfast training\u201d.  <\/p>\n\n\n<p class=\"wp-block-paragraph\">The secret of success lies in two simple principles: regularity (two to three sessions a week, without let-up) and progression (increasing variants, volume or tempo as soon as the circuit becomes comfortable). With these two pillars, six to eight weeks is all it takes to see tangible results: more strength, more endurance, a straightened posture, a reshaped silhouette. Thirty minutes more in your week. Thirty minutes for a new dynamic. It\u2019s up to you to get started.    <\/p>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Thirty minutes. No more than that. That\u2019s how long it takes to perform a truly effective street workout, provided you use the right format. The secret lies in one word: the circuit. By intelligently linking together three fundamental exercises: pull-ups, dips, sheathing, you can train your entire upper body, work your cardio, burn calories and [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":22667,"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":"default","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":"","ast-disable-related-posts":"","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":[1],"tags":[],"class_list":["post-23899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classifiee"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/posts\/23899","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/comments?post=23899"}],"version-history":[{"count":3,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/posts\/23899\/revisions"}],"predecessor-version":[{"id":24246,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/posts\/23899\/revisions\/24246"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/media\/22667"}],"wp:attachment":[{"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/media?parent=23899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/categories?post=23899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/tags?post=23899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}