{"description":"Nov 22, 2025: Legs and Flexibility, 58 mins. Yoga: 12:01 Rear Lunges: 15 * 2 kg, 12, 12, 12 reps Pile Squat: 15 * 2 kg, 20, 20, 20, 20, 20, 20 reps Standing Calf Raise: 15 * 2 kg, 50, 50, 50, 50 reps Seated Calf Raise: 15 * 2 kg, L30-R30, L30-R30, L30-R30, L30-R30 reps Bridging: 15 * 2 kg, 25, 25, 2\u2026","blog_title":"\u304b\u308b\u304b\u308b\u2660\ufe0e\u30d6\u30ed\u30b0","provider_name":"Hatena Blog","title":"2025\u5e7411\u670822\u65e5\u306e\u7b4b\u30c8\u30ec\uff06\u30e8\u30ac","width":"100%","url":"https://cardamine-scu.hatenablog.com/entry/2025/11/22/144449","provider_url":"https://hatena.blog","published":"2025-11-22 14:44:49","height":"190","html":"<iframe src=\"https://hatenablog-parts.com/embed?url=https%3A%2F%2Fcardamine-scu.hatenablog.com%2Fentry%2F2025%2F11%2F22%2F144449\" title=\"2025\u5e7411\u670822\u65e5\u306e\u7b4b\u30c8\u30ec\uff06\u30e8\u30ac - \u304b\u308b\u304b\u308b\u2660\ufe0e\u30d6\u30ed\u30b0\" class=\"embed-card embed-blogcard\" scrolling=\"no\" frameborder=\"0\" style=\"display: block; width: 100%; height: 190px; max-width: 500px; margin: 10px 0px;\"></iframe>","version":"1.0","author_url":"https://blog.hatena.ne.jp/cardamine_scu/","blog_url":"https://cardamine-scu.hatenablog.com/","categories":["\u7b4b\u30c8\u30ec","\u811a"],"author_name":"cardamine_scu","type":"rich","image_url":"https://cdn.blog.st-hatena.com/images/theme/og-image-1500.png"}