{"id":474657,"date":"2020-03-23T17:54:54","date_gmt":"2020-03-23T16:54:54","guid":{"rendered":"https:\/\/fitnfemale.com\/?page_id=474657"},"modified":"2020-04-02T11:00:37","modified_gmt":"2020-04-02T10:00:37","slug":"home-workout-tone-4","status":"publish","type":"page","link":"https:\/\/fitnfemale.com\/deu\/premium-workout-programs\/home-workout-tone-4\/","title":{"rendered":"Home Workout Tone 4"},"content":{"rendered":"<div class=\"row row-full-width align-center\"  id=\"row-1554237833\">\n\n\t<div id=\"col-261508108\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n[Elite_video_player id=&#8220;4&#8243;]\n\n\t<section class=\"section\" id=\"section_896879576\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<h2 class=\"lead\">\u00dcBERSICHT<\/h2>\n<div class=\"is-divider divider clearfix\" style=\"max-width:100%;\"><\/div>\n<div class=\"accordion\">\n\t<div id=\"accordion-3975609583\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3975609583-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2460-leg-warm-stretch\" aria-expanded=\"false\" aria-controls=\"accordion-3975609583-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2460 LEG WARM STRETCH<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-3975609583-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3975609583-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1008768342\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-01.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-1712455325\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>1 SATZ<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1712455325 {\n  width: 25%;\n}\n#text-box-1712455325 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1712455325 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1977727836\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">30 Sek. pro Bein<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1977727836 {\n  width: 100%;\n}\n#text-box-1977727836 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1977727836 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-01.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-01.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-01-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-01-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-01-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-1008768342 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1008768342 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1008768342 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-964969614\" class=\"accordion-item\">\n\t\t<a id=\"accordion-964969614-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2461-kickback\" aria-expanded=\"false\" aria-controls=\"accordion-964969614-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2461 KICKBACK<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-964969614-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-964969614-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1341740417\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-02.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-559786395\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-559786395 {\n  width: 25%;\n}\n#text-box-559786395 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-559786395 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1081993536\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">20 Kick-Up&#8217;s pro Bein<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1081993536 {\n  width: 100%;\n}\n#text-box-1081993536 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1081993536 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-02.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-02.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-02-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-02-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-02-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-1341740417 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1341740417 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1341740417 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-1628474265\" class=\"accordion-item\">\n\t\t<a id=\"accordion-1628474265-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2462-high-step-back\" aria-expanded=\"false\" aria-controls=\"accordion-1628474265-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2462 HIGH STEP BACK<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-1628474265-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-1628474265-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-213030952\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-03.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-1493901026\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1493901026 {\n  width: 25%;\n}\n#text-box-1493901026 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1493901026 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1201898800\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">20 Kick-Up&#8217;s pro Bein<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1201898800 {\n  width: 100%;\n}\n#text-box-1201898800 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1201898800 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-03.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-03.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-03-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-03-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-03-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-213030952 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-213030952 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-213030952 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-3953824717\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3953824717-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2463-front-lunge\" aria-expanded=\"false\" aria-controls=\"accordion-3953824717-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2463 FRONT LUNGE<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-3953824717-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3953824717-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-708510521\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-04.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-917346104\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-917346104 {\n  width: 25%;\n}\n#text-box-917346104 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-917346104 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1479892197\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">20 lunges pro Seite<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1479892197 {\n  width: 100%;\n}\n#text-box-1479892197 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1479892197 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-04.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-04.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-04-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-04-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-04-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-708510521 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-708510521 .banner-bg img {\n  object-position: 77% 55%;\n}\n@media (min-width:550px) {\n  #banner-708510521 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-4185748476\" class=\"accordion-item\">\n\t\t<a id=\"accordion-4185748476-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2464-squats\" aria-expanded=\"false\" aria-controls=\"accordion-4185748476-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2464 SQUATS<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-4185748476-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-4185748476-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-730404812\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-05.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-1079856103\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1079856103 {\n  width: 25%;\n}\n#text-box-1079856103 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1079856103 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1093386174\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">20 SQUATS<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1093386174 {\n  width: 100%;\n}\n#text-box-1093386174 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1093386174 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-05.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-05.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-05-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-05-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-05-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-730404812 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-730404812 .banner-bg img {\n  object-position: 45% 75%;\n}\n@media (min-width:550px) {\n  #banner-730404812 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-52998650\" class=\"accordion-item\">\n\t\t<a id=\"accordion-52998650-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2465-side-squats\" aria-expanded=\"false\" aria-controls=\"accordion-52998650-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2465 SIDE SQUATS<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-52998650-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-52998650-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-930158135\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-06.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-1756950733\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1756950733 {\n  width: 25%;\n}\n#text-box-1756950733 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1756950733 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-153793136\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">10X NACH LINKS<BR> 10X NACH RECHTS<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-153793136 {\n  width: 100%;\n}\n#text-box-153793136 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-153793136 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-06.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-06.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-06-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-06-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-06-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-930158135 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-930158135 .banner-bg img {\n  object-position: 28% 70%;\n}\n@media (min-width:550px) {\n  #banner-930158135 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-3495664497\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3495664497-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2466pushups\" aria-expanded=\"false\" aria-controls=\"accordion-3495664497-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2466PUSHUPS<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-3495664497-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3495664497-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1039942424\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-07.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-953001159\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-953001159 {\n  width: 25%;\n}\n#text-box-953001159 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-953001159 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-732016295\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">So viele wie m\u00f6glich<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-732016295 {\n  width: 100%;\n}\n#text-box-732016295 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-732016295 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-07.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-07.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-07-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-07-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-07-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-1039942424 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1039942424 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1039942424 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-167792928\" class=\"accordion-item\">\n\t\t<a id=\"accordion-167792928-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2467-triceps-bench\" aria-expanded=\"false\" aria-controls=\"accordion-167792928-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2467 TRICEPS BENCH<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-167792928-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-167792928-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1604812674\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-08.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-1355883093\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1355883093 {\n  width: 25%;\n}\n#text-box-1355883093 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1355883093 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1377546666\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">So viele wie m\u00f6glich<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1377546666 {\n  width: 100%;\n}\n#text-box-1377546666 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1377546666 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-08.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-08.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-08-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-08-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-08-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-1604812674 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1604812674 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1604812674 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-124553002\" class=\"accordion-item\">\n\t\t<a id=\"accordion-124553002-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2468-plank-variant\" aria-expanded=\"false\" aria-controls=\"accordion-124553002-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2468 PLANK VARIANT<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-124553002-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-124553002-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1586464643\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-09.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-1895648107\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1895648107 {\n  width: 25%;\n}\n#text-box-1895648107 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1895648107 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1293725204\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">60 Sekunden, so viele wie m\u00f6glich<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-1293725204 {\n  width: 100%;\n}\n#text-box-1293725204 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1293725204 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-09.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-09.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-09-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-09-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-09-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-1586464643 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1586464643 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1586464643 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>30s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n\t<div id=\"accordion-3511766922\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3511766922-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2460\u24ea-cross-sit-ups\" aria-expanded=\"false\" aria-controls=\"accordion-3511766922-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Toggle\"><i class=\"icon-angle-down\" aria-hidden=\"true\"><\/i><\/button>\n\t\t\t<span>\u2460\u24ea CROSS SIT UPS<\/span>\n\t\t<\/a>\n\t\t<div id=\"accordion-3511766922-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3511766922-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-390638052\">\n          <div class=\"banner-inner fill\">\n        <div class=\"banner-bg fill\" >\n            <img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-10.jpg\" class=\"bg attachment-large size-large\" alt=\"Home Workout 4\" \/>                        <div class=\"overlay\"><\/div>            \n                    <\/div>\n\t\t\n        <div class=\"banner-layers container\">\n            <div class=\"fill banner-link\"><\/div>            \n   <div id=\"text-box-895497688\" class=\"text-box banner-layer text-box-circle x0 md-x85 lg-x85 y0 md-y5 lg-y5 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<p><strong>2 S\u00c4TZE<\/strong><\/p>\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-895497688 {\n  width: 25%;\n}\n#text-box-895497688 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-895497688 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-203131530\" class=\"text-box banner-layer x50 md-x50 lg-x50 y100 md-y50 lg-y50 res-text\">\n                                <div class=\"text-box-content text dark\">\n              \n              <div class=\"text-inner text-center\">\n                  \n<h4 class=\"uppercase\">15x pro Seite<\/p>\n<a href=\"?id=1\" class=\"button white is-outline\" >\n\t\t<span>ANSCHAUEN<\/span>\n\t<i class=\"icon-expand\" aria-hidden=\"true\"><\/i><\/a>\n\n              <\/div>\n           <\/div>\n                            \n<style>\n#text-box-203131530 {\n  width: 100%;\n}\n#text-box-203131530 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-203131530 {\n    width: 60%;\n  }\n}\n<\/style>\n    <\/div>\n \n        <\/div>\n      <\/div>\n\n              <div class=\"height-fix is-invisible\"><img decoding=\"async\" width=\"200\" height=\"200\" src=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-10.jpg\" class=\"attachment-large size-large\" alt=\"Home Workout 4\" srcset=\"https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-10.jpg 200w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-10-90x90.jpg 90w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-10-130x130.jpg 130w, https:\/\/fitnfemale.com\/wp-content\/uploads\/Home-Workout-4-10-150x150.jpg 150w\" sizes=\"(max-width: 200px) 100vw, 200px\" \/><\/div>\n            \n<style>\n#banner-390638052 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-390638052 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-390638052 .overlay {\n    background-color: rgba(0, 0, 0, 0.17);\n  }\n}\n<\/style>\n  <\/div>\n\n\n<p><small>20s Pause pro S\u00e4tze (Runde)<\/small><\/p>\n\t\t<\/div>\n\t<\/div>\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_896879576 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n}\n<\/style>\n\t<\/section>\n\t\n<a href=\"\/premium-workout-programs\/\" class=\"button primary\" >\n\t<i class=\"icon-angle-left\" aria-hidden=\"true\"><\/i>\t<span>zur\u00fcck<\/span>\n\t<\/a>\n\n<a href=\"\/premium-workout-programs\/\" class=\"button primary\" >\n\t\t<span>andere workouts<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\"><\/i><\/a>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<style>\n#row-1554237833 > .col > .col-inner {\n  padding: 20px 0px 0px 0px;\n}\n<\/style>\n<\/div><\/blockquote>\n[wcm_content_restricted]\n","protected":false},"excerpt":{"rendered":"[wcm_content_restricted]\n","protected":false},"author":1,"featured_media":0,"parent":473843,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"slim_seo":{"title":"Home Workout Tone 4 - FitNFemale\u00ae","description":"[Elite_video_player id=\"4\"] \u00dcBERSICHT \u2460 LEG WARM STRETCH 1 SATZ 30 Sek. pro Bein ANSCHAUEN \u2461 KICKBACK 2 S\u00c4TZE 20 Kick-Up's pro Bein ANSCHAUEN 20s Pause pro S\u00e4tz"},"footnotes":""},"class_list":["post-474657","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/pages\/474657","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/comments?post=474657"}],"version-history":[{"count":0,"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/pages\/474657\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/pages\/473843"}],"wp:attachment":[{"href":"https:\/\/fitnfemale.com\/deu\/wp-json\/wp\/v2\/media?parent=474657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}