{"id":31904,"date":"2023-12-21T02:30:29","date_gmt":"2023-12-21T10:30:29","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=31904"},"modified":"2024-04-22T02:19:25","modified_gmt":"2024-04-22T09:19:25","slug":"unveiling-sadio-manes-workout-routine-and-diet-plan","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/unveiling-sadio-manes-workout-routine-and-diet-plan\/","title":{"rendered":"Unveiling Sadio Mane\u2019s Workout Routine and Diet Plan"},"content":{"rendered":"\n<p>In the electrifying realm of football, where skill, speed, and sheer brilliance collide, one name stands out \u2013 Sadio Mane. The Senegalese sensation has not only captured the hearts of football fans worldwide but has also become a symbol of tenacity, flair, and unparalleled prowess on the pitch. From humble beginnings to gracing the grandest stadiums, Mane&#8217;s journey is a tale of power, talent, hard work, and unwavering determination.<\/p>\n<p>Sadio Mane&#8217;s early life was proof of the challenges faced by many aspiring footballers. Raised in a modest household, his love for the beautiful game shined brightly from a young age. Mane&#8217;s first taste of competitive football came on the dusty streets of Bambali, a place where he had to showcase his skills despite facing challenges like limited resources and facilities. Little did the world know that within this modest setting, a football prodigy was silently crafting his destiny.<\/p>\n<p>Mane&#8217;s remarkable journey took a pivotal turn when he joined the Senegal national team, catching the crowd&#8217;s attention with his lightning-quick pace, ball control, and natural ability to find the back of the net.<\/p>\n<p>His talents didn&#8217;t go unnoticed, and in 2012, Mane secured a move to Europe, signing with Red Bull Salzburg in Austria. This marked the beginning of a rise that would see him ascend the ranks of European football, leaving defenders on the pitch and etching his name in the records of football history.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3462.html#Sadio_Manes_Workout_Routine\" title=\"Sadio Mane\u2019s Workout Routine\">Sadio Mane\u2019s Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3462.html#Warm_Up\" title=\"Warm Up\">Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3462.html#Field_Workouts\" title=\"Field Workouts\">Field Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3462.html#Strength_and_Conditioning\" title=\"Strength and Conditioning\">Strength and Conditioning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3462.html#Weight_Training\" title=\"Weight Training\">Weight Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=index-3462.html#Muscle_Recovery\" title=\"Muscle Recovery\">Muscle Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=index-3462.html#Sadio_Manes_Diet_Plan\" title=\"Sadio Mane\u2019s Diet Plan\">Sadio Mane\u2019s Diet Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=index-3462.html#Lean_Proteins\" title=\"Lean Proteins:\">Lean Proteins:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=index-3462.html#Complex_Carbohydrates\" title=\"Complex Carbohydrates:\">Complex Carbohydrates:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=index-3462.html#Healthy_Fats\" title=\"Healthy Fats:\">Healthy Fats:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=index-3462.html#Fresh_Fruits\" title=\"Fresh Fruits:\">Fresh Fruits:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=index-3462.html#Vegetables\" title=\"Vegetables:\">Vegetables:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=index-3462.html#Dairy_and_Alternatives\" title=\"Dairy and Alternatives:\">Dairy and Alternatives:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=index-3462.html#Hydration\" title=\"Hydration:\">Hydration:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=index-3462.html#Pre-Game_and_Post-Game_Nutrition\" title=\"Pre-Game and Post-Game Nutrition:\">Pre-Game and Post-Game Nutrition:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=index-3462.html#What_to_Eat\" title=\"What to Eat?\">What to Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=index-3462.html#What_to_Avoid\" title=\"What to Avoid?\">What to Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=index-3462.html#Sadio_Manes_Supplements\" title=\"Sadio Mane\u2019s Supplements\">Sadio Mane\u2019s Supplements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=index-3462.html#Summing_Up\" title=\"Summing Up\">Summing Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=index-3462.html#Reference\" title=\"Reference\">Reference<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Sadio_Manes_Workout_Routine\"><\/span>Sadio Mane\u2019s Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_31905\" aria-describedby=\"caption-attachment-31905\" style=\"width: 1400px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-31905 size-full\" title=\"Sadio Mane\u2019s Workout Routine\" src=_-546.html alt=\"Sadio Mane\u2019s Workout Routine\" width=\"1400\" height=\"1200\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Workout-Routine.jpg 1400w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Workout-Routine-300x257.jpg 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Workout-Routine-1024x878.jpg 1024w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Workout-Routine-768x658.jpg 768w\" sizes=\"(max-width: 1400px) 100vw, 1400px\" \/><figcaption id=\"caption-attachment-31905\" class=\"wp-caption-text\">Sadio Mane of Liverpool pictured during the 2019\/20 Premier League game between Chelsea FC and Liverpool FC at Stamford Bridge \/ Cosmin Iftode \/ Dreamstime.com<\/figcaption><\/figure>\n<p>Mane&#8217;s workout routine is carefully crafted to enhance his strength, speed, and overall athleticism.<\/p>\n<p>Incorporating a mix of cardio, weight training, and skill-specific drills, his routine is a dynamic blend designed to elevate every facet of his game.<\/p>\n<p>The synergy between his training and on-field performance is proof of the precision and thoughtfulness invested in every exercise.<\/p>\n<p>From explosive agility drills to targeted strength training, You can see Mane&#8217;s commitment to his passion in every part of his workout.<\/p>\n<p>Let\u2019s dive into his workout routine and find out his favorite exercises.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span>Warm Up<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Dynamic Warm-up<\/li>\n<li>Jogging<\/li>\n<li>Cone dribbles<\/li>\n<li>Running and passing<\/li>\n<li>Sprinting<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Field_Workouts\"><\/span>Field Workouts<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>High Knee cone drill<\/li>\n<li>Acceleration<\/li>\n<li>Zig-zag sprinting<\/li>\n<li>Ladder drills<\/li>\n<li>Ladder to sprinting<\/li>\n<li>Resistance sprinting<\/li>\n<li>Corner taking practice<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Strength_and_Conditioning\"><\/span>Strength and Conditioning<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>HIIT exercises<sup>[<\/sup><a href=_-547.html rel=\"nofollow noopener\" target=\"_blank\"><sup>1<\/sup><\/a><sup>]<\/sup><\/li>\n<li>Single-hand side plank with resistance<\/li>\n<li>Treadmill running<\/li>\n<li>Kettlebell swings<\/li>\n<li>Russian twists<\/li>\n<li>Single-leg bosu ball balancing<\/li>\n<li>Touch down squats<\/li>\n<li>Dumbell Shoulder press<\/li>\n<li>Bodyweight lunges<sup>[<\/sup><a href=_-548.html rel=\"nofollow noopener\" target=\"_blank\"><sup>2<\/sup><\/a><sup>]<\/sup><\/li>\n<li>Single leg lunges<\/li>\n<li>Long distance running<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Training\"><\/span>Weight Training<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Machine Squats- 4 sets of 10 reps<\/li>\n<li>Leg extension- 4 sets of 10 reps<\/li>\n<li>Lunges- 4 sets of 10 reps<\/li>\n<li>Dumbbell rows- 4 sets of 10 reps<\/li>\n<li>Lat pull downs- 4 sets of 10 reps<\/li>\n<li>Machine rows- 4 sets of 10 reps<\/li>\n<li>Bench press- 4 sets of 10 reps<\/li>\n<li>Lateral raises- 4 sets of 10 reps<\/li>\n<li>Hammer curls- 4 sets of 10 reps<\/li>\n<li>Dumbbell curls- 4 sets of 10 reps<\/li>\n<li>Triceps extensions- 4 sets of 10 reps<\/li>\n<li>Crunches- 4 sets of 10 reps (30 seconds rest)<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Muscle_Recovery\"><\/span>Muscle Recovery<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sadio Mane, with his relentless playing style and explosive bursts of speed, understands the importance of recovery in maintaining peak performance. Mane&#8217;s approach to muscle recovery goes beyond mere rest; incorporates physiotherapy, massage, and specialized exercises.<\/p>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-539.html>Thibaut Courtois\u2019 Workout and Diet<\/a><br \/><a href=_-540.html>Karim Benzema\u2019s Workout and Diet<\/a><br \/><a href=_-542.html>Vinicius Junior\u2019s Workout Routine and Diet<\/a><br \/><a href=_-543.html>Luka Modric\u2019s Workout and Diet<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Sadio_Manes_Diet_Plan\"><\/span>Sadio Mane\u2019s Diet Plan<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_31906\" aria-describedby=\"caption-attachment-31906\" style=\"width: 1400px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-31906 size-full\" title=\"Sadio Mane\u2019s Diet Plan\" src=_-549.html alt=\"Sadio Mane\u2019s Diet Plan\" width=\"1400\" height=\"1200\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Diet-Plan.jpg 1400w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Diet-Plan-300x257.jpg 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Diet-Plan-1024x878.jpg 1024w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Diet-Plan-768x658.jpg 768w\" sizes=\"(max-width: 1400px) 100vw, 1400px\" \/><figcaption id=\"caption-attachment-31906\" class=\"wp-caption-text\">Sadio Mane of FC Bayern Munich during the Uefa Champions League Group C match between Fc Internazionale and FC Bayern Munich at Stadio Giuseppe Meazza \/ Marco Canoniero \/ Dreamstime.com<\/figcaption><\/figure>\n<p>In the fast-paced world of football, where every sprint and goal demands peak performance, Sadio Mane&#8217;s prowess on the field has left fans in wonder. Beyond his electrifying skills, there&#8217;s a secret ingredient to Mane&#8217;s success that lies on his plate.<\/p>\n<p>While Sadio Mane hasn&#8217;t spilled anything about his exact food choices. His Plates are filled with lean proteins, complex carbs, and healthy fats for overall well-being Before the match he leans towards easily digestible foods.<\/p>\n<p>Staying hydrated is a crucial part of a Mane&#8217;s routine, often emphasizing the importance of drinking ample water to ensure peak performance and rapid recovery on and off the field.<\/p>\n<p>Although Mane&#8217;s diet remains a bit of a mystery, the inclusion of these key nutritional foods could very well contribute to his remarkable performance on the pitch.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lean_Proteins\"><\/span>Lean Proteins:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Grilled chicken breast<\/li>\n<li>Fish (especially salmon and tuna)<\/li>\n<li>Lean beef<\/li>\n<li>Eggs<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span>Complex Carbohydrates:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Brown rice<\/li>\n<li>Quinoa<\/li>\n<li>Sweet potatoes<\/li>\n<li>Whole-grain pasta<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span>Healthy Fats:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Avocado<\/li>\n<li>Nuts and seeds (almonds, walnuts, chia seeds)<\/li>\n<li>Olive oil<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Fresh_Fruits\"><\/span>Fresh Fruits:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Berries (strawberries, blueberries, raspberries)<\/li>\n<li>Bananas<\/li>\n<li>Oranges<\/li>\n<li>Apples<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Vegetables\"><\/span>Vegetables:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Broccoli<\/li>\n<li>Spinach<\/li>\n<li>Kale<\/li>\n<li>Bell peppers<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dairy_and_Alternatives\"><\/span>Dairy and Alternatives:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Greek yogurt<\/li>\n<li>Cottage cheese<\/li>\n<li>Almond milk<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Hydration\"><\/span>Hydration:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Water (essential for recovery and overall performance)<\/li>\n<li>Electrolyte-rich sports drinks (during intense training sessions)<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Pre-Game_and_Post-Game_Nutrition\"><\/span>Pre-Game and Post-Game Nutrition:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Complex carbohydrates before matches for sustained energy (e.g., pasta, rice)<\/li>\n<li>Protein-rich snacks or shakes post-game to aid muscle recovery<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"What_to_Eat\"><\/span>What to Eat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Chicken<\/li>\n<li>Fish<\/li>\n<li>Fruits<\/li>\n<li>Vegetables<\/li>\n<li>Nuts<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"What_to_Avoid\"><\/span>What to Avoid?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>Alcohol<\/li>\n<li>Processed foods<\/li>\n<li>Fast foods<\/li>\n<li>Sugary sweets<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Sadio_Manes_Supplements\"><\/span>Sadio Mane\u2019s Supplements<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sadio Mane hasn&#8217;t revealed anything about the supplements he uses, but you may consider including these items in your routine.<\/p>\n<ul>\n<li>Whey protein<\/li>\n<li>BCAA<\/li>\n<li>Omega 3 fatty acids<\/li>\n<li>Multivitamins<\/li>\n<li>Calcium<\/li>\n<\/ul>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-544.html>Jude Bellingham\u2019s Workout and Diet Plan<\/a><br \/><a href=_-545.html>Robert Lewandowski\u2019s Workout Routine and Diet<\/a><br \/><a href=_-550.html>Kevin De Bruyne\u2019s Workout and Diet<\/a><br \/><a href=_-551.html>Harry Kane\u2019s Workout and Diet Plan<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summing_Up\"><\/span>Summing Up<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Let his story be more than just a glimpse into the world of football. Mane&#8217;s rise from humble beginnings to global stardom is not just proof of his talent but an inspiration for every dreamer. Whether you&#8217;re chasing goals on the field or going through the challenges of life, Mane&#8217;s resilience, hard work, and commitment to excellence are inspiring.<\/p>\n<p>So, let his journey fuel your aspirations, reminding you that with dedication, even the wildest dreams can become reality. Mane&#8217;s relentless pursuit of greatness, let this be your call to action \u2013 dream big, work hard, and never underestimate the power of your potential.<\/p>\n<p>After all, in life, we all have the chance to be our own Mane \u2013 unstoppable, passionate, and extraordinary.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reference\"><\/span>Reference<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>Hostrup, M., Bangsbo, J. Performance Adaptations to Intensified Training in Top-Level Football. Sports Med 53, 577\u2013594 (2023). https:\/\/doi.org\/10.1007\/s40279-022-01791-z<\/li>\n<li>J\u00f6nhagen, Sven1,2; Ackermann, Paul3,4; Saartok, T\u00f6nu4,5. Forward Lunge: A Training Study of Eccentric Exercises of the Lower Limbs. Journal of Strength and Conditioning Research 23(3):p 972-978, May 2009. | DOI: 10.1519\/JSC.0b013e3181a00d98<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>In the electrifying realm of football, where skill, speed, and sheer brilliance collide, one name stands out \u2013 Sadio Mane. The Senegalese sensation has not only captured the hearts of football fans worldwide but has also become a symbol of tenacity, flair, and unparalleled prowess on the pitch. From humble beginnings to gracing the grandest [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":31905,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","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":"","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":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"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":""},"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":[384,321,360,13],"tags":[338],"class_list":["post-31904","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-football","category-advanced","category-athletic","category-workout-programs","tag-5-day-workout-plan"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2023\/12\/Sadio-Manes-Workout-Routine.jpg","author_info":{"display_name":"Sarath Mohan","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/31904"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=31904"}],"version-history":[{"count":3,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/31904\/revisions"}],"predecessor-version":[{"id":31911,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/31904\/revisions\/31911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/31905"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=31904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=31904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=31904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}