{"id":24398,"date":"2026-08-18T10:42:13","date_gmt":"2026-08-18T08:42:13","guid":{"rendered":"https:\/\/www.herkules-fitness.com\/street-workout-programme\/"},"modified":"2026-08-18T10:42:13","modified_gmt":"2026-08-18T08:42:13","slug":"street-workout-programme","status":"publish","type":"post","link":"https:\/\/www.herkules-fitness.com\/en\/street-workout-programme\/","title":{"rendered":"Street workout programme: full progression from beginner to advanced"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Street workout has established itself as one of the most accessible and most complete ways to build strength, body control and muscle mass, with no equipment beyond a pull-up bar, parallel bars and your own bodyweight. But progressing in street workout without structure quickly leads to a plateau: most people train at random, repeat the same movements with no progression logic, and give up before reaching the skills that motivated them to start.<\/p>\n\n\n\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1376\" height=\"768\" src=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/08\/Ad-factory_Gemini-3-Nano-Banana-Pro_2026-03-12_18-56-41-copie.webp\" alt=\"street workout training human flag\" class=\"wp-image-24357\" srcset=\"https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/08\/Ad-factory_Gemini-3-Nano-Banana-Pro_2026-03-12_18-56-41-copie.webp 1376w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/08\/Ad-factory_Gemini-3-Nano-Banana-Pro_2026-03-12_18-56-41-copie-768x429.webp 768w, https:\/\/www.herkules-fitness.com\/wp-content\/uploads\/2026\/08\/Ad-factory_Gemini-3-Nano-Banana-Pro_2026-03-12_18-56-41-copie-600x335.webp 600w\" sizes=\"(max-width: 1376px) 100vw, 1376px\" \/><\/figure>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">This guide sets out a <strong>structured programme<\/strong>, organised <strong>in three progressive levels<\/strong>, to progress methodically from your first day on a <strong>street workout area<\/strong> to mastering advanced movements (one-arm pull-up, planche, front lever). Each level specifies the prerequisites, the exercises, the training volume and the criteria for moving up to the next level.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Key takeaways: <\/strong><\/p>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Street workout<\/strong> is built on bodyweight progression, increasing difficulty gradually through leverage, angles and points of support.<\/li>\n\n\n\n\n<li><strong>Progression is organised in 3 levels<\/strong>: beginner to build the base, intermediate to master the fundamental movements, then advanced to work on the harder skills.<\/li>\n\n\n\n\n<li><strong>Consistency is essential<\/strong>: allow around 3 sessions a week at beginner level, then 4 to 5 sessions at intermediate and advanced level.<\/li>\n\n\n\n\n<li><strong>Advanced skills<\/strong> such as the front lever, the planche or the one-arm pull-up <strong>take several months<\/strong>, sometimes several years, of structured progression and patience.<\/li>\n\n\n\n\n<li><strong>Recovery and injury prevention<\/strong> are essential: 48 h between two sessions working the same muscles, enough sleep, and a specific warm-up for the shoulders and wrists.<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Street workout fundamentals: what to know before you start<\/strong><\/h2>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Street workout rests on a different principle from conventional weight training: you progress not by adding external load, but by changing the mechanical leverage of the body (angle, length of the lever arm, points of support) to make a movement harder or easier. Understanding this principle is the key to structuring your progression correctly.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The movement families in street workout<\/strong><\/h3>\n\n\n\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Family<\/strong><\/td><td><strong>Typical movements<\/strong><\/td><td><strong>Main muscles<\/strong><\/td><td><strong>Equipment needed<\/strong><\/td><\/tr><tr><td>Pull<\/td><td>Pull-ups, Australian pull-ups, muscle-up<\/td><td>Lats, biceps, forearms<\/td><td>Pull-up bar<\/td><\/tr><tr><td>Push<\/td><td>Press-ups, dips, handstand push-up<\/td><td>Chest, triceps, shoulders<\/td><td>Parallel bars, ground<\/td><\/tr><tr><td>Static holds<\/td><td>Planche, front lever, L-sit<\/td><td>Whole core, shoulders, back<\/td><td>Bars, rings, ground<\/td><\/tr><tr><td>Power<\/td><td>Muscle-up, explosive press-ups, explosive pull-ups<\/td><td>Whole body, fast twitch fibres<\/td><td>Pull-up bar, ground<\/td><\/tr><tr><td>Mobility and balance<\/td><td>Handstand (against a wall), free handstand<\/td><td>Shoulders, core, proprioception<\/td><td>Ground, wall<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The principle of progression through leverage<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Unlike weight training, where you simply add load, street workout progresses by changing the mechanical difficulty of a movement. Three main levers are used:<\/p>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>The <strong>length of the lever arm<\/strong>: a straight leg is harder to control than a bent one (for example: L-sit with straight legs vs bent knees)<\/li>\n\n\n\n\n<li>The <strong>angle relative to gravity<\/strong>: an inclined planche is more accessible than a full horizontal planche<\/li>\n\n\n\n\n<li>The <strong>number of points of support<\/strong>: a two-arm pull-up is more accessible than a one-arm pull-up<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Worth remembering<\/strong><\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Progressing in street workout means learning to handle ever more demanding leverage, not simply doing more reps of the same movement.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">An advanced movement (planche, front lever) is never learned directly: it is built through a series of intermediate progressions over several months, sometimes several years.<\/p>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Level 1 \u2013 Beginner: building the base (weeks 1 to 8)<\/strong><\/h2>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">The aim of level 1 is not performance but building enough functional strength to approach the more technical movements safely. Most beginners underestimate this level and get injured trying to reach the impressive skills they have seen on social media too quickly.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Entry prerequisites<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li><strong>No technical prerequisites<\/strong>: this level is for people who have never done a full pull-up or full dips<\/li>\n\n\n\n\n<li><strong>Able to perform 5 full press-ups<\/strong> on the ground, from the knees or the feet depending on your level<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Exit goals for level 1<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>Perform 5 strict full pull-ups (no swing)<\/li>\n\n\n\n\n<li>Perform 10 full dips on parallel bars<\/li>\n\n\n\n\n<li>Hold a front plank on the ground for 60 seconds<\/li>\n\n\n\n\n<li>Perform 15 strict full press-ups<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Level 1 programme \u2013 3 sessions a week, non-consecutive days<\/strong><\/h3>\n\n\n\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets \u00d7 reps<\/strong><\/td><td><strong>Progression over 8 weeks<\/strong><\/td><\/tr><tr><td>Australian pull-ups (feet on the ground, body inclined)<\/td><td>4 \u00d7 8 to 12<\/td><td>Reduce the angle of incline every 2 weeks<\/td><\/tr><tr><td>Dead hang from the bar<\/td><td>3 \u00d7 20 to 40 sec<\/td><td>Add 5 sec to the hold each week<\/td><\/tr><tr><td>Assisted dips (feet on the ground, arms taking the load)<\/td><td>4 \u00d7 8 to 12<\/td><td>Reduce the assistance every 2 weeks<\/td><\/tr><tr><td>Press-ups (knees or feet depending on level)<\/td><td>4 \u00d7 10 to 15<\/td><td>Move from knees to feet as soon as you can<\/td><\/tr><tr><td>Front plank (static hold)<\/td><td>3 \u00d7 30 to 60 sec<\/td><td>Increase the hold gradually<\/td><\/tr><tr><td>Bodyweight squats<\/td><td>3 \u00d7 15<\/td><td>Add a jump variation towards the end of the programme<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Level 2 \u2013 Intermediate: mastering the basic movements (weeks 9 to 24)<\/strong><\/h2>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Level 2 introduces the <strong>fundamental street workout movements<\/strong> in their full version and lays the technical groundwork for the advanced skills: core control under tension, a first approach to explosive movements, and the start of static work.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Entry prerequisites<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>5 strict full pull-ups achieved<\/li>\n\n\n\n\n<li>10 full dips achieved<\/li>\n\n\n\n\n<li>60 seconds of front plank achieved<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Exit goals for level 2<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>Perform 12 strict full pull-ups<\/li>\n\n\n\n\n<li>Perform 20 full dips<\/li>\n\n\n\n\n<li>Perform 1 strict muscle-up (no kip)<\/li>\n\n\n\n\n<li>Hold a tuck front lever (knees tucked) for 15 seconds<\/li>\n\n\n\n\n<li>Hold a bent-knee L-sit for 20 seconds<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Level 2 programme \u2013 4 sessions a week (2 pull, 2 push\/static)<\/strong><\/h3>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Session A<\/strong><strong>: pulling and posterior core<\/strong><\/h3>\n\n\n\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets \u00d7 reps<\/strong><\/td><td><strong>Technical note<\/strong><\/td><\/tr><tr><td>Strict pull-ups<\/td><td>5 \u00d7 6 to 10<\/td><td>Full range, no swing<\/td><\/tr><tr><td>Muscle-up negatives (controlled descent from the top position)<\/td><td>4 \u00d7 3 to 5<\/td><td>4 to 5 sec descent, assistance to reach the top if needed<\/td><\/tr><tr><td>Tuck front lever (knees tucked)<\/td><td>4 \u00d7 10 to 15 sec<\/td><td>Hips horizontal, maximum core tension<\/td><\/tr><tr><td>Australian rows with feet raised<\/td><td>3 \u00d7 12<\/td><td>Rigid body, pull to the chest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Session B: pushing and anterior core<\/strong><\/h3>\n\n\n\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Exercise<\/strong><\/td><td><strong>Sets \u00d7 reps<\/strong><\/td><td><strong>Technical note<\/strong><\/td><\/tr><tr><td>Bodyweight dips (slow tempo)<\/td><td>5 \u00d7 8 to 12<\/td><td>3 sec descent, 1 sec pause at the bottom<\/td><\/tr><tr><td>Archer press-ups (one hand further forward)<\/td><td>4 \u00d7 6 per side<\/td><td>Alternate sides, control the descent<\/td><\/tr><tr><td>L-sit, bent knees then straight legs<\/td><td>4 \u00d7 15 to 25 sec<\/td><td>Move towards straight legs as soon as you can<\/td><\/tr><tr><td>Wall-supported handstand<\/td><td>3 \u00d7 20 to 30 sec<\/td><td>Straight back, hips in line with the shoulders<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Level 3 \u2013 Advanced: reaching the harder skills (week 25 onwards)<\/strong><\/h2>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Level 3 is for <strong>people who have met all the level 2 goals<\/strong>. It targets the <strong>technical skills<\/strong> street workout is known for: full front lever, planche, one-arm pull-up, human flag. These movements demand very high relative strength and a learning time counted in months, or years for the hardest of them.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Entry prerequisites<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>12 strict pull-ups, 20 full dips, strict muscle-up achieved<\/li>\n\n\n\n\n<li>Tuck front lever 15 seconds and bent-knee L-sit 20 seconds achieved<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>The advanced skills and their progression paths<\/strong><\/h3>\n\n\n\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Target skill<\/strong><\/td><td><strong>Progression 1<\/strong><\/td><td><strong>Progression 2<\/strong><\/td><td><strong>Progression 3 (full skill)<\/strong><\/td><\/tr><tr><td>Full front lever<\/td><td>Tuck front lever<\/td><td>Advanced tuck (one leg extended)<\/td><td>Straddle then full front lever with legs together<\/td><\/tr><tr><td>Planche<\/td><td>Frog stand \/ tuck planche<\/td><td>Advanced tuck planche<\/td><td>Straddle planche then full planche<\/td><\/tr><tr><td>One-arm pull-up<\/td><td>Archer pull-ups<\/td><td>Assisted one-hand pull-ups (towel)<\/td><td>One-arm pull-up negative then full<\/td><\/tr><tr><td>Human flag<\/td><td>Reinforced side plank on the ground<\/td><td>Human flag with bent knees<\/td><td>Human flag with straight legs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A necessary dose of realism<\/strong>: a full front lever with legs together takes on average 12 to 24 months of structured training for a committed athlete starting from a level 2 base. The full planche and the one-arm pull-up generally take longer still. Patience and consistency are the most decisive success factors at this level, far more than occasional intensity.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Level 3 week structure (5 sessions a week, specialising by skill)<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">At this level, training specialises around one or two target skills per 6 to 8 week cycle, with general strengthening work alongside. An example weekly split:<\/p>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>Monday: front lever specialisation + heavy pulling<\/li>\n\n\n\n\n<li>Tuesday: planche specialisation + heavy pushing<\/li>\n\n\n\n\n<li>Wednesday: active rest (mobility, stretching)<\/li>\n\n\n\n\n<li>Thursday: one-arm pull-up specialisation + unilateral pulling<\/li>\n\n\n\n\n<li>Friday: full core work + power (muscle-up, explosive press-ups)<\/li>\n\n\n\n\n<li>Saturday: free session, working skills in real conditions<\/li>\n\n\n\n\n<li>Sunday: complete rest<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nutrition and recovery: the invisible levers of progress<\/strong><\/h2>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Because street workout is <strong>relative strength training<\/strong> (strength in relation to bodyweight), managing body composition is a decisive factor in progress, particularly for the advanced static skills where every extra kilogram makes execution significantly harder.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>General nutrition principles<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">A protein intake of <strong>1.6 to 2 g per kilo of bodyweight per day<\/strong> supports recovery and muscle building without excess. Athletes targeting the most demanding static skills usually benefit from an optimal strength-to-weight ratio achieved through a light but well-nourished body composition, rather than aggressive calorie restriction that would compromise recovery and strength.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Recovery between sessions<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li>At least 48 hours between two sessions working the same muscle groups<\/li>\n\n\n\n\n<li>Sleep: 7 to 9 hours a night, the single most decisive factor in neuromuscular recovery<\/li>\n\n\n\n\n<li>Shoulder and wrist mobility: particularly important in street workout, where these joints are heavily loaded in compression and in hanging<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Injury prevention<\/strong><\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">The shoulders and elbows are the most exposed joints in street workout, because of the volume of pull-ups, dips and hanging movements. A specific shoulder warm-up (rotations, rotator cuff activation) before every session significantly reduces the risk of tendinopathy.<\/p>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Never ignore persistent discomfort in an elbow or shoulder: these areas are known for developing chronic tendinopathy when overtraining goes undetected.<\/p>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Where to train: equipping an effective street workout area<\/strong><\/h2>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">The quality of <strong>street workout progression<\/strong> depends directly on the availability and variety of equipment on the area you use. A minimal structure (a single pull-up bar) severely limits what you can work on, particularly for the level 2 and 3 movements that need varied heights and configurations.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Essential equipment for full progression<\/strong><\/h3>\n\n\n\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.herkules-fitness.com\/en\/produits\/single-bar-street-workout-stations\/\">Pull-up bars<\/a> at varied heights (allowing Australian pull-ups at level 1)<\/li>\n\n\n\n\n<li><a href=\"https:\/\/www.herkules-fitness.com\/en\/produits\/parallel-bars-street-workout-stations\/\">Parallel bars for dips<\/a>, at a height that suits different body sizes<\/li>\n\n\n\n\n<li>A multi-height rig allowing movement combinations and circuits<\/li>\n\n\n\n\n<li>Gymnastic rings, for the stability work that complements the advanced levels<\/li>\n\n\n\n\n<li>Clear ground space, enough for core work and the skills that need room (the human flag in particular)<\/li>\n\n\n<\/ul>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">For managers of sports spaces \u2014 municipalities, social landlords, campus managers \u2014 <strong>equipping a complete, expandable <\/strong><a href=\"https:\/\/www.herkules-fitness.com\/en\/product-category\/street-workout-equipment\/\"><strong>street workout area<\/strong><\/a> means catering for every level, from the beginner discovering their first pull-up to the advanced athlete working on their skills, in one shared space.<\/p>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently asked questions about the street workout programme<\/strong><\/h2>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How much time per week do you need to spend on street workout to progress?<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">At beginner level, 3 sessions of 45 to 60 minutes a week are enough to build a solid base. At intermediate and advanced level, 4 to 5 sessions a week become necessary to keep progressing on the technical skills, with sessions running to 75\u201390 minutes once specialisation work is included.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Can you do street workout without ever setting foot in a gym?<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Yes \u2014 street workout is a complete discipline in itself: it builds strength, muscle mass and body control with no gym equipment at all. Many high-level athletes train exclusively with bodyweight. The only limitation concerns developing absolute maximum strength on certain compound movements (squat, deadlift), where adding external load remains more effective, but that is not what street workout typically aims at.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What is the minimum age to start a street workout programme?<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">Bodyweight street workout is suitable from adolescence (generally from 14\u201315 years old), provided there is technical supervision for the advanced movements that load the joints heavily (muscle-up, static skills). For younger children, general motor skill work and light core training is preferable to maximum strength movements.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Do you need a training partner to progress in street workout?<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">A partner is not essential but makes learning the technical movements easier (assistance on muscle-up negatives, spotting on static skills) and improves consistency through collective motivation. The street workout community, very active in many towns around equipped areas, is also a valuable resource for progressing through observation and shared advice.<\/p>\n\n\n\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How much rest <\/strong><strong>should you take<\/strong><strong> between sets in street workout?<\/strong><\/h3>\n\n\n\n\n\n\n<p class=\"wp-block-paragraph\">For strength work (pull-ups, heavy dips, negatives), 90 seconds to 3 minutes of rest between sets allows enough neuromuscular recovery to maintain quality of execution. For static work (planche, front lever, L-sit), a shorter rest of 60 to 90 seconds is generally enough, since the intensity differs from a maximal dynamic effort.<\/p>\n\n\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Street workout has established itself as one of the most accessible and most complete ways to build strength, body control and muscle mass, with no equipment beyond a pull-up bar, parallel bars and your own bodyweight. But progressing in street workout without structure quickly leads to a plateau: most people train at random, repeat the [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":24358,"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-24398","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\/24398","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=24398"}],"version-history":[{"count":0,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/posts\/24398\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/media\/24358"}],"wp:attachment":[{"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/media?parent=24398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/categories?post=24398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.herkules-fitness.com\/en\/wp-json\/wp\/v2\/tags?post=24398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}