{"id":2424,"date":"2025-10-30T11:38:09","date_gmt":"2025-10-30T18:38:09","guid":{"rendered":"https:\/\/alaashakra.ae\/?post_type=courses&#038;p=2424"},"modified":"2025-10-30T18:38:18","modified_gmt":"2025-10-30T18:38:18","slug":"summer-shape-program","status":"publish","type":"courses","link":"https:\/\/alaashakra.ae\/ar\/courses\/summer-shape-program\/","title":{"rendered":"Summer Shape Program (PDF Download)"},"content":{"rendered":"<div id=\"bannerR\">\n<div id=\"lipsumcom_right_siderail\" align=\"center\" data-freestar-ad=\"__300x600\">\n<p><span style=\"font-weight: 400\">Title: Summer Shape Program<\/span><\/p>\n<p><span style=\"font-weight: 400\">Delivery: PDF download after payment<\/span><\/p>\n<p><span style=\"font-weight: 400\">Goal:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Build muscle strength<\/span><\/li>\n<li><span style=\"font-weight: 400\">Improve cardiovascular and respiratory functions<\/span><\/li>\n<li><span style=\"font-weight: 400\">Achieve a healthy, feminine, and balanced shape without triggering masculine features.<\/span><\/li>\n<\/ul>\n<p><\/p>\n<p><span style=\"font-weight: 400\">Includes:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Detailed explanation of how to select the right weights<\/span><\/li>\n<li><span style=\"font-weight: 400\">Rep ranges and progressive overload strategy to avoid injuries and ensure steady results<\/span><\/li>\n<li><span style=\"font-weight: 400\">Full workout plans for upper and lower body<\/span><\/li>\n<li><span style=\"font-weight: 400\">Exercise alternatives based on preference or difficulty<\/span><\/li>\n<li><span style=\"font-weight: 400\">Exact instructions for rest times, correct exercise order, warm-ups, and cardio (including heart rate zones)<\/span><\/li>\n<li><span style=\"font-weight: 400\">Bodyweight training section with multiple levels to suit different stages<\/span><\/li>\n<li><span style=\"font-weight: 400\">Nutrition section explaining how to calculate calories and protein requirements, with practical examples and food tables.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Title: Summer Shape Program Delivery: PDF download after payment Goal: Build muscle strength Improve cardiovascular and respiratory functions Achieve a.. <span class=\"smth-el-more\"><a href=\"https:\/\/alaashakra.ae\/ar\/courses\/summer-shape-program\/\" class=\"smth-readmore\">Read more<i class=\"fas fa-arrow-right\"><\/i><\/a><\/span><\/p>","protected":false},"author":1,"featured_media":2788,"template":"","course-category":[23],"course-tag":[],"class_list":["post-2424","courses","type-courses","status-publish","has-post-thumbnail","hentry","course-category-gym"],"acf":[],"_links":{"self":[{"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/courses\/2424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/courses"}],"about":[{"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/types\/courses"}],"author":[{"embeddable":true,"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/users\/1"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/media\/2788"}],"wp:attachment":[{"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/media?parent=2424"}],"wp:term":[{"taxonomy":"course-category","embeddable":true,"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/course-category?post=2424"},{"taxonomy":"course-tag","embeddable":true,"href":"https:\/\/alaashakra.ae\/ar\/wp-json\/wp\/v2\/course-tag?post=2424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}