{"id":40654,"date":"2023-01-06T07:00:36","date_gmt":"2023-01-06T06:00:36","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=40654"},"modified":"2025-09-28T08:58:07","modified_gmt":"2025-09-28T08:58:07","slug":"lower-body-blast-workout","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/es\/sportstyle\/lower-body-blast-workout\/","title":{"rendered":"Entrenamiento intensivo para la parte inferior del cuerpo"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/es\/\">Inicio<\/a>\/\n        <a href=\"\/es\/category\/sportstyle\/\">Sportstyle<\/a>\/ Entrenamiento intensivo para la parte inferior del cuerpo\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"4 people in a gym using a Lower Body Blast Workout\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/08\/09_LowerBodyBlastWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/lower-body-blast-workout\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Entrenamiento intensivo para la parte inferior del cuerpo<\/h1>\n        <div class=\"articleintro\" >Construye tu base<\/div>\n        <div class=\"date\">6 de enero de 2023 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Lower Body Blast Workout&quot;, \"text\": &quot;Never skip a leg day again! The lower body deserves your attention \\u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u2019s always a good time to give a little more love to your butt, hips, thighs and legs.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/es\/sportstyle\/lower-body-blast-workout\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/es\/sportstyle\/lower-body-blast-workout\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/es\/sportstyle\/lower-body-blast-workout\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Flower-body-blast-workout%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fes%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">\u00a1No vuelvas a saltarte nunca m\u00e1s el entrenamiento de piernas! La parte inferior del cuerpo merece tu atenci\u00f3n: tanto si quieres correr m\u00e1s r\u00e1pido, bailar con m\u00e1s energ\u00eda o simplemente sentirte mejor con tu cuerpo, siempre es buen momento para prestar un poco m\u00e1s de atenci\u00f3n a tus gl\u00fateos, caderas, muslos y piernas.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">\u00bfPor qu\u00e9 es tan importante la fuerza de la parte inferior del cuerpo?<\/span>\n<br\/>\u00a0<br\/>\n<br\/>Muchas personas equiparan la \u2018parte inferior del cuerpo\u2019 con los gl\u00fateos, pero tener una base fuerte implica mucho m\u00e1s. <strong>La parte inferior del cuerpo es donde se encuentran algunos de los m\u00fasculos m\u00e1s grandes y fuertes del cuerpo, y mantenerlos en buen estado es fundamental para nuestra salud general.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><b>Movimientos funcionales <\/b>Son acciones que realizamos todos los d\u00edas, cuando vamos a comprar al supermercado o jugamos con el perro. <strong>La parte inferior del cuerpo contiene grupos musculares funcionales que ayudan a estabilizar durante estos movimientos.<\/strong> Trabajar estos m\u00fasculos ayuda a mantener nuestra agilidad y equilibrio, lo que tambi\u00e9n significa evitar ca\u00eddas y lesiones durante los entrenamientos y nuestras actividades diarias.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">La fuerza de la parte inferior del cuerpo tambi\u00e9n desempe\u00f1a un papel muy importante en nuestro <b>resistencia y metabolismo en reposo<\/b>. Aunque no tengas planes de escalar una monta\u00f1a o correr una marat\u00f3n en un futuro pr\u00f3ximo, mantener fuertes estos grupos musculares ayuda. <strong>facilita el ejercicio diario y eleva tu consumo cal\u00f3rico basal.<\/strong><\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Una parte inferior del cuerpo fuerte ayuda a mejorar <b>rendimiento deportivo<\/b> <strong>lo que significa que puedes correr m\u00e1s tiempo, levantar m\u00e1s peso y, en general, rendir mejor.<\/strong> Se genera tanta energ\u00eda en la parte inferior del cuerpo que dedicar unos d\u00edas a la semana a ejercicios para la parte inferior del cuerpo puede tener un gran efecto en tu estado f\u00edsico general.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Fortalecer la parte inferior del cuerpo tambi\u00e9n puede<b> reducir el dolor general<\/b>, especialmente si pasas mucho tiempo encorvado frente al ordenador o levantando objetos pesados. <strong>Tener una base fuerte y estable ayuda a mejorar la postura y favorece la estabilizaci\u00f3n del tronco.,<\/strong> \u00a1Que puede ayudar enormemente con el dolor de espalda y cuello!<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Por \u00faltimo, pero no menos importante, tener una base s\u00f3lida puede<b> Contribuir psicol\u00f3gicamente a aumentar la sensaci\u00f3n de confianza, estabilidad y equilibrio.<\/b>. <strong>Claro, tener un trasero tonificado est\u00e1 de moda en este momento, pero hay algo que decir sobre tener una base poderosa desde la que puedas moverte por el mundo.<\/strong><\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Conoce los grupos musculares\u00a0\u00a0<\/span>\n<br\/>\u00a0<br\/>\n<br\/><strong>Para fines de entrenamiento, puede ser \u00fatil visualizar el cuerpo dividido en dos mitades.<\/strong> Tienes la cadena anterior que recorre la parte delantera y la cadena posterior en el lado opuesto, que incluye todo lo que hay a lo largo de la espalda.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nCu\u00e1driceps<br \/>\nAductores<br \/>\nParte delantera de la pantorrilla<br \/>\nEstabilizadores en las caderas<\/p>\n<br\/><br\/>M\u00fasculos de la cadena anterior de la parte inferior del cuerpo <\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nGl\u00fateos<br \/>\nIsquiotibiales<br \/>\nSecuestradores<br \/>\nTerneros<br \/>\nEstabilizadores en las caderas <\/p>\n<br\/><br\/>M\u00fasculos posteriores de la parte inferior del cuerpo <\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Consejos r\u00e1pidos para entrenar\u00a0<\/span>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><strong>Recuerda siempre comenzar con un poco de calentamiento.<\/strong> (algo de cardio para sudar) y algunos estiramientos din\u00e1micos para que tus m\u00fasculos est\u00e9n flexibles cuando empieces a entrenar.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Algunos equipos que es bueno tener a mano: banda de resistencia, mancuernas y\/o pesas rusas.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><strong>Rota el n\u00famero de series y pesos que realizas.<\/strong> para que el cuerpo no se acostumbre a la misma rutina<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Domina los movimientos b\u00e1sicos y <strong>Consigue una alineaci\u00f3n perfecta.<\/strong> antes de aumentar el peso o el n\u00famero de series<\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Lista de movimientos y rutina de entrenamiento<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Hay montones de ejercicios para la parte inferior del cuerpo que podemos utilizar para mantenernos en forma. Muchos de ellos se pueden modificar para trabajar m\u00fasculos espec\u00edficos, como los isquiotibiales o los gl\u00fateos, o acelerar para a\u00f1adir un poco de cardio a la rutina. <strong>Intenta incluir tanto movimientos de empuje (impulsando con los pies para alejar el cuerpo del suelo) como movimientos de tracci\u00f3n. <\/strong>que implican contraer los isquiotibiales para extender las caderas.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><b><strong>Crea tu propia rutina HIIT seleccionando movimientos de esta lista.<\/strong><\/b> El n\u00famero de series y repeticiones por ejercicio puede variar en funci\u00f3n de tu estado f\u00edsico y tus objetivos; cada persona es diferente, as\u00ed que prueba y encuentra un entrenamiento que te suponga un reto.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Para un entrenamiento r\u00e1pido y intenso de la parte inferior del cuerpo, puedes seleccionar 8 ejercicios de esta lista.<\/strong> y rep\u00edtelos cada minuto (EMOM), con el objetivo de realizar entre 3 y 4 series de cada ejercicio con el n\u00famero de repeticiones que hayas elegido en cada ciclo.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nZancada cl\u00e1sica<br \/>\nBalanceos con pesas rusas<br \/>\nEscaladores<br \/>\nSentadilla con mancuernas o pesas rusas<br \/>\nGolpes (con mancuernas ligeras para aumentar la dificultad)<br \/>\nZancada lateral alterna<br \/>\nSentadilla pli\u00e9<br \/>\nSentadilla lateral (con banda de resistencia para aumentar la dificultad)<br \/>\nPuentes gl\u00fateos<br \/>\nSentadillas con salto amplio<br \/>\nPeso muerto<br \/>\nReverencia con zancada<br \/>\nElevaci\u00f3n de pantorrillas<br \/>\nFlexi\u00f3n de isquiotibiales<br \/>\nSentadilla b\u00falgara dividida<br \/>\nEmpujes de cadera (se pueden realizar con o sin peso)<br \/>\nStep-ups<br \/>\nBurpee<br \/>\nSentadilla con salto<br \/>\nSentadilla con pistola<br \/>\nBoca de incendios<br \/>\nPatada de burro<\/p>\n<br\/><br\/>Lista de ejercicios<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Para terminar:<\/span>\n<span class=\"textStyle_intro\">La parte inferior del cuerpo es tu base y tu fundamento, te sostiene al caminar, correr, saltar y vivir. Algunos de tus m\u00fasculos m\u00e1s grandes y fuertes se encuentran aqu\u00ed, al igual que algunos de los m\u00e1s esenciales para los movimientos diarios y el rendimiento deportivo en general. \u00a1Mima la parte inferior de tu cuerpo y no te saltes el entrenamiento de piernas!<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row image single -->\n<div class=\"row rowSingleColumnNarrow spacing\">\n\t<div class=\"col\">\n\t<div class=\"0 scrollAnim\" \n\t    \n\t     style=\"Narrow;position:relative;overflow:hidden;\t;\" >\n\t<img decoding=\"async\" alt=\"Kristine Mitchell - Blogger\"\n\t    class=\"\"\n\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t    object-position: 45% 41%; object-fit: cover;\"\/>\n\t    <\/div>\n\t\n\t\t<div class=\"descr\">Kristine Mitchell es una periodista independiente cuyo trabajo explora la cultura global, la expresi\u00f3n creativa y las pautas que observa en el mundo que la rodea.<\/div>\n\t<\/div>\n<\/div>\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Haz ejercicio.<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary\">Sportstyle<\/a>\n\t\t\t        <h4>Entrenamientos HIIT para principiantes<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        No deje que la fama de duro del entrenamiento en intervalos de alta intensidad le desanime: el HIIT es ideal para casi todo el mundo. Al alternar r\u00e1fagas de actividad vigorosa y descanso, todo depende del esfuerzo percibido, lo que lo hace subjetivo: usted puede personalizar su experiencia. Descubra el eficaz, r\u00e1pido y divertido mundo del HIIT con este plan para principiantes.\n\u00a0\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/beginner-friendly-hiit-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/beginner-friendly-hiit-workouts\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"A group of people practicing a HIIT Workouts\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2021\/08\/HIIT_Workout-scaled-1.jpeg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/\" \n\t\t\t\t\t\t\t\t\t    id=\"34025\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"A woman practicing a Home Workout with her daughter\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>Entrenamientos en casa exclusivos con peso corporal<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        A veces, ir al gimnasio puede ser un poco dif\u00edcil, ya sea por falta de motivaci\u00f3n, por falta de transporte o por una pandemia mundial. Por eso, los entrenamientos en casa con el peso corporal pueden salvarnos la vida y cambiar las reglas del juego. Hemos reunido algunos circuitos caseros completos que utilizan exclusivamente el peso corporal, con algunas claves de alineaci\u00f3n adicionales e ideas de modificaci\u00f3n a tener en cuenta.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/bodyweight-exclusive-home-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/fitness-at-puma-5-mini-workouts\/\" \n\t\t\t\t\t\t\t\t\t    id=\"38965\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/21AW_RT_Fuse_ANNIE_61529-1-scaled-1-scaled.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/es\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>5 mini entrenamientos<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Mantenerse en forma no significa vender tu alma al gimnasio. En realidad, mantener tu cuerpo y tu mente verdaderamente sanos tiene mucho m\u00e1s que ver con crear un estilo de vida que incluya movimiento y actividad regulares. Sin embargo, los tiempos modernos pueden ser muy acelerados y, a veces, nos convencemos a nosotros mismos de que no tenemos tiempo suficiente para incluir una sesi\u00f3n de ejercicio en nuestras apretadas agendas.\nLos mini entrenamientos son una forma estupenda de romper con esta creencia limitante, modificar tu r\u00e9gimen de ejercicio e introducir algo de actividad f\u00edsica incluso cuando no tienes mucho tiempo libre. Son flexibles, r\u00e1pidos y eficaces, y con un poco de concentraci\u00f3n puedes hacerlos en cualquier lugar y obtener beneficios para la salud.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/es\/sportstyle\/fitness-at-puma-5-mini-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">leer la historia<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u00a1No vuelvas a saltarte nunca m\u00e1s el entrenamiento de piernas! La parte inferior del cuerpo merece tu atenci\u00f3n: tanto si quieres correr m\u00e1s r\u00e1pido, bailar con m\u00e1s energ\u00eda o simplemente sentirte mejor con tu cuerpo, siempre es buen momento para prestar un poco m\u00e1s de atenci\u00f3n a tus gl\u00fateos, caderas, muslos y piernas.<\/p>","protected":false},"author":13,"featured_media":40655,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1222,"meta-headline":"Lower Body Blast Workout","footnotes":""},"categories":[3],"class_list":["post-40654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":40654,"post_author":"13","post_date":"2023-01-06 07:00:36","post_date_gmt":"2023-01-06 06:00:36","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":40655},\"headline\":\"Lower Body Blast Workout\",\"content\":\"Build your Base\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u0026rsquo;s always a good time to give a little more love to your butt, hips, thighs and legs.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Why Lower-Body Strength Is So Important\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Many people equate \\u0026lsquo;lower body\\u0026rsquo; with booty, but there\\u0026rsquo;s a lot more to having a strong base. \\u0026lt;strong\\u0026gt;Our lower body is the location of some of the largest and strongest muscles in the body and maintaining them is vital for our overall health.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;b\\u0026gt;Functional movements \\u0026lt;\/b\\u0026gt;are actions we take every day, when out grocery shopping or playing with the dog. \\u0026lt;strong\\u0026gt;The lower body contains functional muscle groups that help stabilize during these movements.\\u0026lt;\/strong\\u0026gt; Working on these muscles helps maintain our agility and balance, which also means avoiding falls and injuries during workouts and our daily activities.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Lower body strength also plays a huge role in our \\u0026lt;b\\u0026gt;stamina and resting metabolism\\u0026lt;\/b\\u0026gt;. Even if you have no plans to hike a mountain or run a marathon anytime soon, keeping these muscle groups strong helps \\u0026lt;strong\\u0026gt;make everyday exercise easier and elevates your baseline calorie burn.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;A sturdy lower body helps improve \\u0026lt;b\\u0026gt;athletic performance\\u0026lt;\/b\\u0026gt; \\u0026lt;strong\\u0026gt;meaning you can run longer, lift strong and just generally perform better.\\u0026lt;\/strong\\u0026gt; So much power is generated in the body\\u0026rsquo;s lower-half, dedicating a few days a week to lower body exercises can have a great effect on your overall fitness.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Strengthening the lower body can also\\u0026lt;b\\u0026gt; reduce overall pain\\u0026lt;\/b\\u0026gt;, especially if you spend a lot of time hunched over a computer or lifting heavy objects. \\u0026lt;strong\\u0026gt;Having a strong and stable base helps improve posture and supports stabilization of the core,\\u0026lt;\/strong\\u0026gt; which can help massively with bad and neck pain!\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Last but not least, having a strong foundation can\\u0026lt;b\\u0026gt; psychologically contribute to more feelings of confidence, stability and groundedness\\u0026lt;\/b\\u0026gt;. \\u0026lt;strong\\u0026gt;Sure, having a toned booty is trendy at the moment, but there is something to be said for having a powerful base from which you can move through the world.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Get to Know the Muscle Groups\\u0026nbsp;\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;It can be helpful to visualize the body in two halves for training purposes.\\u0026lt;\/strong\\u0026gt; You have the anterior chain running along the front and the posterior chain on the opposite side which includes everything along the back.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nQuadriceps\\u0026lt;br \/\\u0026gt;\\nAdductors\\u0026lt;br \/\\u0026gt;\\nFront of calf\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Anterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nGlutes\\u0026lt;br \/\\u0026gt;\\nHamstrings\\u0026lt;br \/\\u0026gt;\\nAbductors\\u0026lt;br \/\\u0026gt;\\nCalves\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Posterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Quick Training Tips\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Always remember to start off with a little warm-up\\u0026lt;\/strong\\u0026gt; (some cardio to get sweating) and some dynamic stretches so your muscles are limber when you start training\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Some equipment that is good to have on hand: resistance band, dumbbell and\/or kettlebell\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Rotate the number of sets and weights you do\\u0026lt;\/strong\\u0026gt; so the body does not get used to the same routine\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Master the basic moves and \\u0026lt;strong\\u0026gt;get your alignment on point\\u0026lt;\/strong\\u0026gt; before adding weight or upping the number of sets\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Movement List \\u0026amp;amp; Workout Routine\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;There are tons of lower body exercises that we can use to keep us on our toes. Many of them can be altered to target specific muscles, such as the hamstrings or glutes, or sped up to throw a bit of cardio into the routine. \\u0026lt;strong\\u0026gt;Try to include both push movements \u2500 driving through the feet to push the body away from the floor \u2500 and pull movements \\u0026lt;\/strong\\u0026gt;which involve squeezing your hamstrings to extend your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;\\u0026lt;strong\\u0026gt;Build your own HIIT routine by selecting movements from this list.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/b\\u0026gt; The number of sets and reps per exercise can vary depending on your fitness level and goals; everyone is different so experiment and find a workout that challenges you.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;For a quick lower body blast workout you can try selecting 8 exercises from this list\\u0026lt;\/strong\\u0026gt; and cycle through them every minute on the minute (EMOM), aiming for 3-4 sets of each exercise with your chosen number of reps in each cycle.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nClassic Lunge\\u0026lt;br \/\\u0026gt;\\nKettlebell Swings\\u0026lt;br \/\\u0026gt;\\nMountain Climbers\\u0026lt;br \/\\u0026gt;\\nGoblet Squat with dumbbell or kettlebell\\u0026lt;br \/\\u0026gt;\\nPunches (with light dumbbell for added challenge)\\u0026lt;br \/\\u0026gt;\\nAlternating Side Lunge\\u0026lt;br \/\\u0026gt;\\nPli\\u0026eacute; Squat\\u0026lt;br \/\\u0026gt;\\nLateral Step Squat (with resistance band for added challenge)\\u0026lt;br \/\\u0026gt;\\nGlute Bridges\\u0026lt;br \/\\u0026gt;\\nWide Jump Squats\\u0026lt;br \/\\u0026gt;\\nDeadlift\\u0026lt;br \/\\u0026gt;\\nCurtsy Lunge\\u0026lt;br \/\\u0026gt;\\nCalf Raise\\u0026lt;br \/\\u0026gt;\\nHamstring Curl\\u0026lt;br \/\\u0026gt;\\nBulgarian Split Squat\\u0026lt;br \/\\u0026gt;\\nHip Thrusts (can be done weighted or unweighted)\\u0026lt;br \/\\u0026gt;\\nStep-Ups\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;br \/\\u0026gt;\\nSquat Jack\\u0026lt;br \/\\u0026gt;\\nPistol Squat\\u0026lt;br \/\\u0026gt;\\nFire Hydrant\\u0026lt;br \/\\u0026gt;\\nDonkey Kick\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Excercise List\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;To wrap it up:\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Your lower body is your base and foundation, supporting you as you walk, run, jump and live. Some of your largest and strongest muscles are located down here, as are some of the most essential ones for daily movements and general athletic performance. Show the lower body some love and don\\u0026rsquo;t skip leg day!\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-image-single {\"migrateBlock\":true,\"title\":\"\",\"images\":[{\"width\":1709,\"height\":2560,\"file\":\"2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"filesize\":309654,\"sizes\":{\"medium\":{\"file\":\"kris_option3-2-scaled-1-200x300.jpg\",\"width\":200,\"height\":300,\"mime-type\":\"image\/jpeg\",\"filesize\":9185},\"large\":{\"file\":\"kris_option3-2-scaled-1-683x1024.jpg\",\"width\":683,\"height\":1024,\"mime-type\":\"image\/jpeg\",\"filesize\":64030},\"thumbnail\":{\"file\":\"kris_option3-2-scaled-1-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4423},\"medium_large\":{\"file\":\"kris_option3-2-scaled-1-768x1151.jpg\",\"width\":768,\"height\":1151,\"mime-type\":\"image\/jpeg\",\"filesize\":77921},\"1536x1536\":{\"file\":\"kris_option3-2-scaled-1-1025x1536.jpg\",\"width\":1025,\"height\":1536,\"mime-type\":\"image\/jpeg\",\"filesize\":127276},\"2048x2048\":{\"file\":\"kris_option3-2-scaled-1-1367x2048.jpg\",\"width\":1367,\"height\":2048,\"mime-type\":\"image\/jpeg\",\"filesize\":210011},\"trp-custom-language-flag\":{\"file\":\"kris_option3-2-scaled-1-8x12.jpg\",\"width\":8,\"height\":12,\"mime-type\":\"image\/jpeg\",\"filesize\":348}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"original_image\":\"kris_option3-2-scaled-1.jpg\",\"id\":39187,\"alt\":\"Kristine Mitchell - Blogger\",\"caption\":\"Kristine Mitchell is a freelance journalist based in Berlin, whose work explores art, culture and current fashion trends she observes in the world around her. \",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"title\":\"kris_option3\",\"aspect_ratio\":0.667578125,\"focalPointLeft\":0.45,\"focalPointTop\":0.41}],\"headlines\":[\"In Collaboration\"],\"showCaptions\":[true],\"portraitMode\":[true],\"image\":{\"id\":39187},\"style\":\"Narrow\",\"aspect\":\"0\",\"spacing\":true,\"headline\":\"\",\"caption\":\"\",\"showCaption\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Get worked out\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Get worked out\",\"icon\":\"\",\"manualArticles\":[{\"id\":29672},{\"id\":34025},{\"id\":38965}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Lower Body Blast Workout","post_excerpt":"Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\u2019s always a good time to give a little more love to your butt, hips, thighs and legs.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"lower-body-blast-workout","to_ping":"","pinged":"","post_modified":"2025-09-28 08:58:07","post_modified_gmt":"2025-09-28 08:58:07","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=40654","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":40654,"author":"13","date":"2023-01-06 07:00:36","date_gmt":"2023-01-06 06:00:36","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":40655},\"headline\":\"Lower Body Blast Workout\",\"content\":\"Build your Base\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u0026rsquo;s always a good time to give a little more love to your butt, hips, thighs and legs.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Why Lower-Body Strength Is So Important\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Many people equate \\u0026lsquo;lower body\\u0026rsquo; with booty, but there\\u0026rsquo;s a lot more to having a strong base. \\u0026lt;strong\\u0026gt;Our lower body is the location of some of the largest and strongest muscles in the body and maintaining them is vital for our overall health.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;b\\u0026gt;Functional movements \\u0026lt;\/b\\u0026gt;are actions we take every day, when out grocery shopping or playing with the dog. \\u0026lt;strong\\u0026gt;The lower body contains functional muscle groups that help stabilize during these movements.\\u0026lt;\/strong\\u0026gt; Working on these muscles helps maintain our agility and balance, which also means avoiding falls and injuries during workouts and our daily activities.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Lower body strength also plays a huge role in our \\u0026lt;b\\u0026gt;stamina and resting metabolism\\u0026lt;\/b\\u0026gt;. Even if you have no plans to hike a mountain or run a marathon anytime soon, keeping these muscle groups strong helps \\u0026lt;strong\\u0026gt;make everyday exercise easier and elevates your baseline calorie burn.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;A sturdy lower body helps improve \\u0026lt;b\\u0026gt;athletic performance\\u0026lt;\/b\\u0026gt; \\u0026lt;strong\\u0026gt;meaning you can run longer, lift strong and just generally perform better.\\u0026lt;\/strong\\u0026gt; So much power is generated in the body\\u0026rsquo;s lower-half, dedicating a few days a week to lower body exercises can have a great effect on your overall fitness.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Strengthening the lower body can also\\u0026lt;b\\u0026gt; reduce overall pain\\u0026lt;\/b\\u0026gt;, especially if you spend a lot of time hunched over a computer or lifting heavy objects. \\u0026lt;strong\\u0026gt;Having a strong and stable base helps improve posture and supports stabilization of the core,\\u0026lt;\/strong\\u0026gt; which can help massively with bad and neck pain!\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Last but not least, having a strong foundation can\\u0026lt;b\\u0026gt; psychologically contribute to more feelings of confidence, stability and groundedness\\u0026lt;\/b\\u0026gt;. \\u0026lt;strong\\u0026gt;Sure, having a toned booty is trendy at the moment, but there is something to be said for having a powerful base from which you can move through the world.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Get to Know the Muscle Groups\\u0026nbsp;\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;It can be helpful to visualize the body in two halves for training purposes.\\u0026lt;\/strong\\u0026gt; You have the anterior chain running along the front and the posterior chain on the opposite side which includes everything along the back.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nQuadriceps\\u0026lt;br \/\\u0026gt;\\nAdductors\\u0026lt;br \/\\u0026gt;\\nFront of calf\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Anterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nGlutes\\u0026lt;br \/\\u0026gt;\\nHamstrings\\u0026lt;br \/\\u0026gt;\\nAbductors\\u0026lt;br \/\\u0026gt;\\nCalves\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Posterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Quick Training Tips\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Always remember to start off with a little warm-up\\u0026lt;\/strong\\u0026gt; (some cardio to get sweating) and some dynamic stretches so your muscles are limber when you start training\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Some equipment that is good to have on hand: resistance band, dumbbell and\/or kettlebell\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Rotate the number of sets and weights you do\\u0026lt;\/strong\\u0026gt; so the body does not get used to the same routine\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Master the basic moves and \\u0026lt;strong\\u0026gt;get your alignment on point\\u0026lt;\/strong\\u0026gt; before adding weight or upping the number of sets\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Movement List \\u0026amp;amp; Workout Routine\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;There are tons of lower body exercises that we can use to keep us on our toes. Many of them can be altered to target specific muscles, such as the hamstrings or glutes, or sped up to throw a bit of cardio into the routine. \\u0026lt;strong\\u0026gt;Try to include both push movements \u2500 driving through the feet to push the body away from the floor \u2500 and pull movements \\u0026lt;\/strong\\u0026gt;which involve squeezing your hamstrings to extend your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;\\u0026lt;strong\\u0026gt;Build your own HIIT routine by selecting movements from this list.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/b\\u0026gt; The number of sets and reps per exercise can vary depending on your fitness level and goals; everyone is different so experiment and find a workout that challenges you.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;For a quick lower body blast workout you can try selecting 8 exercises from this list\\u0026lt;\/strong\\u0026gt; and cycle through them every minute on the minute (EMOM), aiming for 3-4 sets of each exercise with your chosen number of reps in each cycle.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nClassic Lunge\\u0026lt;br \/\\u0026gt;\\nKettlebell Swings\\u0026lt;br \/\\u0026gt;\\nMountain Climbers\\u0026lt;br \/\\u0026gt;\\nGoblet Squat with dumbbell or kettlebell\\u0026lt;br \/\\u0026gt;\\nPunches (with light dumbbell for added challenge)\\u0026lt;br \/\\u0026gt;\\nAlternating Side Lunge\\u0026lt;br \/\\u0026gt;\\nPli\\u0026eacute; Squat\\u0026lt;br \/\\u0026gt;\\nLateral Step Squat (with resistance band for added challenge)\\u0026lt;br \/\\u0026gt;\\nGlute Bridges\\u0026lt;br \/\\u0026gt;\\nWide Jump Squats\\u0026lt;br \/\\u0026gt;\\nDeadlift\\u0026lt;br \/\\u0026gt;\\nCurtsy Lunge\\u0026lt;br \/\\u0026gt;\\nCalf Raise\\u0026lt;br \/\\u0026gt;\\nHamstring Curl\\u0026lt;br \/\\u0026gt;\\nBulgarian Split Squat\\u0026lt;br \/\\u0026gt;\\nHip Thrusts (can be done weighted or unweighted)\\u0026lt;br \/\\u0026gt;\\nStep-Ups\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;br \/\\u0026gt;\\nSquat Jack\\u0026lt;br \/\\u0026gt;\\nPistol Squat\\u0026lt;br \/\\u0026gt;\\nFire Hydrant\\u0026lt;br \/\\u0026gt;\\nDonkey Kick\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Excercise List\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;To wrap it up:\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Your lower body is your base and foundation, supporting you as you walk, run, jump and live. Some of your largest and strongest muscles are located down here, as are some of the most essential ones for daily movements and general athletic performance. 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