{"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\/en\/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-1789106028\">\n\n\t<div id=\"col-2104607927\" 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_1244749674\">\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-590216431\" class=\"accordion-item\">\n\t\t<a id=\"accordion-590216431-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2460-leg-warm-stretch\" aria-expanded=\"false\" aria-controls=\"accordion-590216431-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-590216431-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-590216431-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1964418708\">\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-764669984\" 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-764669984 {\n  width: 25%;\n}\n#text-box-764669984 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-764669984 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1156864973\" 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-1156864973 {\n  width: 100%;\n}\n#text-box-1156864973 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1156864973 {\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-1964418708 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1964418708 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1964418708 .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-430242880\" class=\"accordion-item\">\n\t\t<a id=\"accordion-430242880-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2461-kickback\" aria-expanded=\"false\" aria-controls=\"accordion-430242880-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-430242880-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-430242880-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-81837575\">\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-473769484\" 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-473769484 {\n  width: 25%;\n}\n#text-box-473769484 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-473769484 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-114766620\" 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-114766620 {\n  width: 100%;\n}\n#text-box-114766620 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-114766620 {\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-81837575 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-81837575 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-81837575 .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-3943553542\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3943553542-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2462-high-step-back\" aria-expanded=\"false\" aria-controls=\"accordion-3943553542-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-3943553542-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3943553542-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-377192314\">\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-1173575708\" 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-1173575708 {\n  width: 25%;\n}\n#text-box-1173575708 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1173575708 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-31570381\" 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-31570381 {\n  width: 100%;\n}\n#text-box-31570381 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-31570381 {\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-377192314 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-377192314 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-377192314 .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-1592518751\" class=\"accordion-item\">\n\t\t<a id=\"accordion-1592518751-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2463-front-lunge\" aria-expanded=\"false\" aria-controls=\"accordion-1592518751-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-1592518751-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-1592518751-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1717867123\">\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-1302401402\" 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-1302401402 {\n  width: 25%;\n}\n#text-box-1302401402 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1302401402 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-411286060\" 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-411286060 {\n  width: 100%;\n}\n#text-box-411286060 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-411286060 {\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-1717867123 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1717867123 .banner-bg img {\n  object-position: 77% 55%;\n}\n@media (min-width:550px) {\n  #banner-1717867123 .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-868831130\" class=\"accordion-item\">\n\t\t<a id=\"accordion-868831130-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2464-squats\" aria-expanded=\"false\" aria-controls=\"accordion-868831130-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-868831130-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-868831130-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1893666547\">\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-1744940072\" 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-1744940072 {\n  width: 25%;\n}\n#text-box-1744940072 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1744940072 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1040554244\" 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-1040554244 {\n  width: 100%;\n}\n#text-box-1040554244 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1040554244 {\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-1893666547 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1893666547 .banner-bg img {\n  object-position: 45% 75%;\n}\n@media (min-width:550px) {\n  #banner-1893666547 .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-2049942414\" class=\"accordion-item\">\n\t\t<a id=\"accordion-2049942414-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2465-side-squats\" aria-expanded=\"false\" aria-controls=\"accordion-2049942414-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-2049942414-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-2049942414-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-954353591\">\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-333959105\" 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-333959105 {\n  width: 25%;\n}\n#text-box-333959105 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-333959105 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-909061352\" 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-909061352 {\n  width: 100%;\n}\n#text-box-909061352 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-909061352 {\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-954353591 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-954353591 .banner-bg img {\n  object-position: 28% 70%;\n}\n@media (min-width:550px) {\n  #banner-954353591 .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-3493714086\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3493714086-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2466pushups\" aria-expanded=\"false\" aria-controls=\"accordion-3493714086-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-3493714086-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3493714086-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-301377526\">\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-406955096\" 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-406955096 {\n  width: 25%;\n}\n#text-box-406955096 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-406955096 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-712463804\" 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-712463804 {\n  width: 100%;\n}\n#text-box-712463804 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-712463804 {\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-301377526 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-301377526 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-301377526 .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-2606156349\" class=\"accordion-item\">\n\t\t<a id=\"accordion-2606156349-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2467-triceps-bench\" aria-expanded=\"false\" aria-controls=\"accordion-2606156349-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-2606156349-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-2606156349-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-609229767\">\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-2116199784\" 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-2116199784 {\n  width: 25%;\n}\n#text-box-2116199784 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-2116199784 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1241713080\" 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-1241713080 {\n  width: 100%;\n}\n#text-box-1241713080 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1241713080 {\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-609229767 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-609229767 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-609229767 .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-4248422750\" class=\"accordion-item\">\n\t\t<a id=\"accordion-4248422750-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2468-plank-variant\" aria-expanded=\"false\" aria-controls=\"accordion-4248422750-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-4248422750-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-4248422750-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1585110021\">\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-773255758\" 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-773255758 {\n  width: 25%;\n}\n#text-box-773255758 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-773255758 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1059735956\" 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-1059735956 {\n  width: 100%;\n}\n#text-box-1059735956 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1059735956 {\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-1585110021 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1585110021 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1585110021 .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-2007956297\" class=\"accordion-item\">\n\t\t<a id=\"accordion-2007956297-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2460\u24ea-cross-sit-ups\" aria-expanded=\"false\" aria-controls=\"accordion-2007956297-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-2007956297-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-2007956297-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1765936774\">\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-106343796\" 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-106343796 {\n  width: 25%;\n}\n#text-box-106343796 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-106343796 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-470363082\" 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-470363082 {\n  width: 100%;\n}\n#text-box-470363082 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-470363082 {\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-1765936774 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1765936774 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1765936774 .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_1244749674 {\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-1789106028 > .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\/en\/wp-json\/wp\/v2\/pages\/474657","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/comments?post=474657"}],"version-history":[{"count":0,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/pages\/474657\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/pages\/473843"}],"wp:attachment":[{"href":"https:\/\/fitnfemale.com\/en\/wp-json\/wp\/v2\/media?parent=474657"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}