{"id":6833,"date":"2023-01-31T10:21:34","date_gmt":"2023-01-31T09:21:34","guid":{"rendered":"http:\/\/www.lerunnergeek.fr\/?p=6833"},"modified":"2024-02-12T17:19:20","modified_gmt":"2024-02-12T16:19:20","slug":"defialacons03-programme-gainage","status":"publish","type":"post","link":"https:\/\/lerunnergeek.fr\/index.php\/2023\/01\/31\/defialacons03-programme-gainage\/","title":{"rendered":"#DefiALaConS03 &#8211; Programme Gainage"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">Ceux qui me suivent sur Twitter, se rappellent surement du #DefiALaConS01 et S02 que j&rsquo;avais lanc\u00e9 pendant le confinement afin de cr\u00e9er un groupe d&rsquo;entraide et de motivation. Mon objectif \u00e9tait de cr\u00e9er une team sport pour s&rsquo;encourager, se d\u00e9passer tout en gardant une grande part d&rsquo;humour.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Dans le m\u00eame objectif, j&rsquo;ai d\u00e9cid\u00e9 de commencer la Saison 03 afin de pr\u00e9parer au mieux mes prochaines courses. Vous pourrez donc le faire en m\u00eame temps (Je post tous les soirs le programme du lendemain sur Twitter) ou ici en r\u00e9cup\u00e9rant les exercices.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Bien \u00e9videmment, je ne suis pas coach sportif, mes entrainements ne sont peut \u00eatre pas tr\u00e8s bien structur\u00e9 mais je suis l\u00e0 juste pour vous transmettre une bonne \u00e9nergie.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Le programme est sur 30 jours, selon votre forme du moment, faire un maximum de tour !!<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">N&rsquo;h\u00e9sitez pas a me rejoindre ou a poser toutes vos questions<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"6834\" class=\"wp-image-6834\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2022\/12\/DefiAlaConS03-J01-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"6835\" class=\"wp-image-6835\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2022\/12\/DefiAlaConS03-J02-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"6836\" class=\"wp-image-6836\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2022\/12\/DefiAlaConS03-J03-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n<\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7010\" class=\"wp-image-7010\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J04-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7011\" class=\"wp-image-7011\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J05-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7012\" class=\"wp-image-7012\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J06-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7013\" class=\"wp-image-7013\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J07-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7014\" class=\"wp-image-7014\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J08-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7015\" class=\"wp-image-7015\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J09-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7016\" class=\"wp-image-7016\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J10-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7017\" class=\"wp-image-7017\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J11-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7018\" class=\"wp-image-7018\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J12-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7019\" class=\"wp-image-7019\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J13-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7020\" class=\"wp-image-7020\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J14-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7021\" class=\"wp-image-7021\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J15-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7022\" class=\"wp-image-7022\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J16-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7023\" class=\"wp-image-7023\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J17-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7024\" class=\"wp-image-7024\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J18-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7025\" class=\"wp-image-7025\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J19-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7026\" class=\"wp-image-7026\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J20-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7027\" class=\"wp-image-7027\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J21-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7028\" class=\"wp-image-7028\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J22-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7029\" class=\"wp-image-7029\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J23-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7030\" class=\"wp-image-7030\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J24-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7031\" class=\"wp-image-7031\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J25-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7032\" class=\"wp-image-7032\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J26-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7033\" class=\"wp-image-7033\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J27-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7034\" class=\"wp-image-7034\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J28-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7035\" class=\"wp-image-7035\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J29-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" data-id=\"7036\" class=\"wp-image-7036\" src=\"http:\/\/www.lerunnergeek.fr\/wp-content\/uploads\/2023\/02\/DefiAlaConS03-J30-681x1024.jpg\" alt=\"\" \/><\/figure>\r\n<\/figure>\r\n","protected":false},"excerpt":{"rendered":"<p>Ceux qui me suivent sur Twitter, se rappellent surement du #DefiALaConS01 et S02 que j&rsquo;avais lanc\u00e9 pendant le confinement afin de cr\u00e9er un groupe d&rsquo;entraide et de motivation. Mon objectif \u00e9tait de cr\u00e9er une team sport pour s&rsquo;encourager, se d\u00e9passer tout en gardant une grande part d&rsquo;humour. Dans le m\u00eame objectif, j&rsquo;ai d\u00e9cid\u00e9 de commencer<\/p>\n","protected":false},"author":2,"featured_media":7303,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,4,6],"tags":[75,160,362],"class_list":["post-6833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actus","category-blog","category-entrainements","tag-burpees","tag-gainage","tag-sport"],"_links":{"self":[{"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/posts\/6833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/comments?post=6833"}],"version-history":[{"count":1,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/posts\/6833\/revisions"}],"predecessor-version":[{"id":7304,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/posts\/6833\/revisions\/7304"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/media\/7303"}],"wp:attachment":[{"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/media?parent=6833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/categories?post=6833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lerunnergeek.fr\/index.php\/wp-json\/wp\/v2\/tags?post=6833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}