{"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\/it\/premium-workout-programs\/home-workout-tone-4\/","title":{"rendered":"Allenamento a casa Tone 4"},"content":{"rendered":"<div class=\"row row-full-width align-center\"  id=\"row-492963969\">\n\n\t<div id=\"col-335317263\" 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_1338175922\">\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-1038635040\" class=\"accordion-item\">\n\t\t<a id=\"accordion-1038635040-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2460-leg-warm-stretch\" aria-expanded=\"false\" aria-controls=\"accordion-1038635040-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-1038635040-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-1038635040-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-793231611\">\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-1235224808\" 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-1235224808 {\n  width: 25%;\n}\n#text-box-1235224808 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1235224808 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1364412031\" 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-1364412031 {\n  width: 100%;\n}\n#text-box-1364412031 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1364412031 {\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-793231611 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-793231611 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-793231611 .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-3562472049\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3562472049-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2461-kickback\" aria-expanded=\"false\" aria-controls=\"accordion-3562472049-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-3562472049-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3562472049-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1127813417\">\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-614586236\" 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-614586236 {\n  width: 25%;\n}\n#text-box-614586236 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-614586236 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1046151078\" 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-1046151078 {\n  width: 100%;\n}\n#text-box-1046151078 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1046151078 {\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-1127813417 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1127813417 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1127813417 .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-3030946656\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3030946656-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2462-high-step-back\" aria-expanded=\"false\" aria-controls=\"accordion-3030946656-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-3030946656-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3030946656-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1814325267\">\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-1938252264\" 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-1938252264 {\n  width: 25%;\n}\n#text-box-1938252264 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1938252264 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-960828140\" 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-960828140 {\n  width: 100%;\n}\n#text-box-960828140 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-960828140 {\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-1814325267 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1814325267 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1814325267 .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-3878623594\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3878623594-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2463-front-lunge\" aria-expanded=\"false\" aria-controls=\"accordion-3878623594-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-3878623594-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3878623594-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1087158492\">\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-889082222\" 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-889082222 {\n  width: 25%;\n}\n#text-box-889082222 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-889082222 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-470568705\" 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-470568705 {\n  width: 100%;\n}\n#text-box-470568705 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-470568705 {\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-1087158492 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1087158492 .banner-bg img {\n  object-position: 77% 55%;\n}\n@media (min-width:550px) {\n  #banner-1087158492 .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-2349543319\" class=\"accordion-item\">\n\t\t<a id=\"accordion-2349543319-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2464-squats\" aria-expanded=\"false\" aria-controls=\"accordion-2349543319-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-2349543319-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-2349543319-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1072045253\">\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-1846497524\" 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-1846497524 {\n  width: 25%;\n}\n#text-box-1846497524 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1846497524 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1338038127\" 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-1338038127 {\n  width: 100%;\n}\n#text-box-1338038127 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1338038127 {\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-1072045253 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1072045253 .banner-bg img {\n  object-position: 45% 75%;\n}\n@media (min-width:550px) {\n  #banner-1072045253 .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-1795984079\" class=\"accordion-item\">\n\t\t<a id=\"accordion-1795984079-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2465-side-squats\" aria-expanded=\"false\" aria-controls=\"accordion-1795984079-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-1795984079-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-1795984079-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-394278447\">\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-1241405439\" 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-1241405439 {\n  width: 25%;\n}\n#text-box-1241405439 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1241405439 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1871744317\" 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-1871744317 {\n  width: 100%;\n}\n#text-box-1871744317 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1871744317 {\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-394278447 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-394278447 .banner-bg img {\n  object-position: 28% 70%;\n}\n@media (min-width:550px) {\n  #banner-394278447 .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-951065842\" class=\"accordion-item\">\n\t\t<a id=\"accordion-951065842-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2466pushups\" aria-expanded=\"false\" aria-controls=\"accordion-951065842-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-951065842-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-951065842-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1037122977\">\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-2022546041\" 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-2022546041 {\n  width: 25%;\n}\n#text-box-2022546041 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-2022546041 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1135744899\" 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-1135744899 {\n  width: 100%;\n}\n#text-box-1135744899 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1135744899 {\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-1037122977 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1037122977 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1037122977 .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-2948768765\" class=\"accordion-item\">\n\t\t<a id=\"accordion-2948768765-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2467-triceps-bench\" aria-expanded=\"false\" aria-controls=\"accordion-2948768765-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-2948768765-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-2948768765-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1058123277\">\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-975786139\" 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-975786139 {\n  width: 25%;\n}\n#text-box-975786139 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-975786139 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-1450654747\" 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-1450654747 {\n  width: 100%;\n}\n#text-box-1450654747 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1450654747 {\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-1058123277 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1058123277 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1058123277 .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-4193709097\" class=\"accordion-item\">\n\t\t<a id=\"accordion-4193709097-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2468-plank-variant\" aria-expanded=\"false\" aria-controls=\"accordion-4193709097-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-4193709097-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-4193709097-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-1697626999\">\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-1401582527\" 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-1401582527 {\n  width: 25%;\n}\n#text-box-1401582527 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-1401582527 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-501700976\" 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-501700976 {\n  width: 100%;\n}\n#text-box-501700976 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-501700976 {\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-1697626999 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-1697626999 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-1697626999 .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-3532742876\" class=\"accordion-item\">\n\t\t<a id=\"accordion-3532742876-label\" class=\"accordion-title plain\" href=\"#accordion-item-\u2460\u24ea-cross-sit-ups\" aria-expanded=\"false\" aria-controls=\"accordion-3532742876-content\">\n\t\t\t<button class=\"toggle\" aria-label=\"Attiva\/Disattiva\"><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-3532742876-content\" class=\"accordion-inner\" aria-labelledby=\"accordion-3532742876-label\">\n\t\t\t\n\n  <div class=\"banner has-hover\" id=\"banner-292655693\">\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-115472794\" 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-115472794 {\n  width: 25%;\n}\n#text-box-115472794 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-115472794 {\n    width: 8%;\n  }\n}\n<\/style>\n    <\/div>\n \n   <div id=\"text-box-282166046\" 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-282166046 {\n  width: 100%;\n}\n#text-box-282166046 .text-box-content {\n  font-size: 100%;\n}\n@media (min-width:550px) {\n  #text-box-282166046 {\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-292655693 .overlay {\n  background-color: rgba(0, 0, 0, 0.32);\n}\n#banner-292655693 .banner-bg img {\n  object-position: 56% 45%;\n}\n@media (min-width:550px) {\n  #banner-292655693 .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_1338175922 {\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-492963969 > .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\/it\/wp-json\/wp\/v2\/pages\/474657","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/comments?post=474657"}],"version-history":[{"count":0,"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/pages\/474657\/revisions"}],"up":[{"embeddable":true,"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/pages\/473843"}],"wp:attachment":[{"href":"https:\/\/fitnfemale.com\/it\/wp-json\/wp\/v2\/media?parent=474657"}],"curies":[{"name":"parola chiave","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}