{"id":421,"date":"2020-05-16T17:50:25","date_gmt":"2020-05-16T15:50:25","guid":{"rendered":"https:\/\/workouts.rokosports.nl\/?page_id=421"},"modified":"2020-06-16T18:33:56","modified_gmt":"2020-06-16T18:33:56","slug":"welkom-bij-roko-workouts","status":"publish","type":"page","link":"https:\/\/workouts.rokosports.nl\/en\/","title":{"rendered":"Welkom to RoKo Workouts"},"content":{"rendered":"\n<div class=\"wp-block-media-text alignwide has-media-on-the-right is-stacked-on-mobile\" style=\"grid-template-columns:auto 35%\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" src=\"https:\/\/workouts.rokosports.nl\/wp-content\/uploads\/2020\/05\/P1000095-768x1024.jpg\" alt=\"Lisa en Rogier\" class=\"wp-image-369\"\/><\/figure><div class=\"wp-block-media-text__content\">\n<p>We think everyone can use some exercise a couple times a week. From this philosophy <a href=\"https:\/\/workouts.rokosports.nl\/en\/wie-zijn-wij\/\">Lisa and Rogier<\/a> designed our workouts.\u00a0<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Workouts<\/h4>\n\n\n\n<p>Our <a href=\"https:\/\/workouts.rokosports.nl\/en\/workouts\/\">workouts<\/a> are only 10 to 15 minutes long. In this way you can always fit at least one workout into your (daily) schedule. Also we build in some rest times into our workouts. We explain why we did this on the <a href=\"https:\/\/workouts.rokosports.nl\/en\/workout-format\">workout format<\/a> page.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Where do you find the workouts?<\/h4>\n\n\n\n<p>Just below you can find our latest workout. The other workouts you find on the <a href=\"https:\/\/workouts.rokosports.nl\/en\/workouts\/\">workouts<\/a> page or check out our <a href=\"https:\/\/www.youtube.com\/channel\/UC4li3LIDRu43raAo61eqPtQ?view_as=subscriber\">youtube channel<\/a>.&nbsp;<\/p>\n\n\n\n<p><\/p>\n<\/div><\/div>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-background\" style=\"background-color:#002263;color:#002263\"\/>\n\n\n<iframe loading=\"lazy\"  id=\"_ytid_54693\"  width=\"480\" height=\"270\"  data-origwidth=\"480\" data-origheight=\"270\" src=\"https:\/\/www.youtube.com\/embed\/?enablejsapi=1&#038;listType=playlist&#038;list=UU4li3LIDRu43raAo61eqPtQ&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=1&#038;loop=0&#038;modestbranding=1&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;hl=en_GB&#038;theme=dark&#038;color=red&#038;controls=1&#038;\" class=\"__youtube_prefs__  no-lazyload\" title=\"YouTube player\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe>\n\n\n<hr class=\"wp-block-separator has-text-color has-background\" style=\"background-color:#002263;color:#002263\"\/>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>We think everyone can use some exercise a couple times a week. From this philosophy Lisa and Rogier designed our workouts.\u00a0 Workouts Our workouts are only 10 to 15 minutes long. In this way you can always fit at least one workout into your (daily) schedule. Also we build in some rest times into our [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page.php","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","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":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","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-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-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-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-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-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-gradient":""}},"footnotes":""},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Welkom to RoKo Workouts - RoKo Workouts<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/workouts.rokosports.nl\/en\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Welkom to RoKo Workouts - RoKo Workouts\" \/>\n<meta property=\"og:description\" content=\"We think everyone can use some exercise a couple times a week. 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