{"id":9029149,"date":"2025-06-08T17:15:26","date_gmt":"2025-06-08T15:15:26","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?p=9029149"},"modified":"2025-06-08T17:25:42","modified_gmt":"2025-06-08T15:25:42","slug":"in-forma-per-lestate-il-tuo-piano-di-allenamento-di-4-settimane-con-attrezzatura-domestica","status":"publish","type":"post","link":"https:\/\/www.fitness-flohmarkt.ch\/it\/fit-in-den-sommer-dein-4-wochen-trainingsplan-mit-heimgeraeten\/","title":{"rendered":"In forma per l'estate: il vostro piano di allenamento di 4 settimane con attrezzatura domestica"},"content":{"rendered":"\n<p><strong>Fit in den Sommer: Dein 4-Wochen-Trainingsplan mit Heimger\u00e4ten<\/strong><\/p>\n\n\n\n<p>Der Sommer steht vor der T\u00fcr \u2013 Zeit, in Topform zu kommen! Du musst daf\u00fcr nicht ins Fitnessstudio rennen. Mit dem richtigen Plan und ein paar Heimger\u00e4ten kannst du in nur vier Wochen sp\u00fcrbare Erfolge erzielen. Dieser Trainingsplan bringt dich mit minimalem Equipment maximal in Schwung.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"was-du-brauchst\"><strong>\ud83d\udd27 Was du brauchst<\/strong><\/h3>\n\n\n\n<p>Bevor wir starten, hier eine kurze Checkliste an Heimger\u00e4ten:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kurzhanteln oder Kettlebell (verstellbar oder in verschiedenen Gewichtsstufen)<br><\/li>\n\n\n\n<li>Widerstandsb\u00e4nder<br><\/li>\n\n\n\n<li>Yogamatte \/ Gymnastikmatte<br><\/li>\n\n\n\n<li>Springseil<br><\/li>\n\n\n\n<li>F\u00fcr Fortgeschrittene: Schlingentrainer<br><\/li>\n<\/ul>\n\n\n<div data-block-name=\"woocommerce\/featured-category\" data-category-id=\"343\" data-edit-mode=\"false\" data-image-fit=\"cover\" data-media-id=\"9029162\" data-media-src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/fit-sommer-blog-content.webp\" data-min-height=\"308\" class=\"wc-block-featured-category alignnone has-background-dim wp-block-woocommerce-featured-category\" style=\"min-height:308px;\"><div class=\"wc-block-featured-category__wrapper\"><div class=\"background-dim__overlay\" style=\"background-color: #000000\"><\/div><img decoding=\"async\" alt=\"Heimgebrauch\" class=\"wc-block-featured-category__background-image\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/fit-sommer-blog-content.webp\" style=\"object-fit: cover;object-position: 50% 50%;\" \/><h2 class=\"wc-block-featured-category__title\">Heimgebrauch<\/h2><div class=\"wc-block-featured-category__description\"><\/div><div class=\"wc-block-featured-category__inner-blocks\">\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.fitness-flohmarkt.ch\/kategorie\/fitnessgeraete\/heimgebrauch\/\">Alles was du brauchst!<\/a><\/div>\n<\/div>\n\n<\/div><\/div><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"der-4-wochen-trainingsplan-im-uberblick\"><strong>\ud83d\udcc5 Der 4-Wochen-Trainingsplan im \u00dcberblick<\/strong><\/h3>\n\n\n\n<p>Der Plan basiert auf drei S\u00e4ulen: <strong>Krafttraining<\/strong>, <strong>Cardio<\/strong> und <strong>Mobilit\u00e4t<\/strong>. Pro Woche trainierst du <strong>3 Tage aktiv<\/strong>, plus 1 Tag f\u00fcr Mobilit\u00e4t und Stretching.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"woche-1-2-grundlagen-aktivierung\"><strong>Woche 1\u20132: Grundlagen &amp; Aktivierung<\/strong><\/h4>\n\n\n\n<p>Ziel: Muskelaktivierung, Kreislauf anregen, Technik aufbauen.<\/p>\n\n\n\n<p><strong>Montag \u2013 Ganzk\u00f6rperkraft<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kniebeugen mit Kurzhanteln \u2013 3\u00d712<br><\/li>\n\n\n\n<li>Rudern mit Widerstandsband \u2013 3\u00d710<br><\/li>\n\n\n\n<li>Liegest\u00fctze (angepasst) \u2013 3\u00d7max<br><\/li>\n\n\n\n<li>Schulterdr\u00fccken \u2013 3\u00d712<br><\/li>\n\n\n\n<li>Plank \u2013 3\u00d730 Sek<br><\/li>\n<\/ul>\n\n\n\n<p><strong>Mittwoch \u2013 Cardio + Core<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Min HIIT (z.\u202fB. Seilspringen, Hampelm\u00e4nner, Mountain Climbers)<br><\/li>\n\n\n\n<li>Russian Twists \u2013 3\u00d720<br><\/li>\n\n\n\n<li>Bicycle Crunches \u2013 3\u00d715<br><\/li>\n<\/ul>\n\n\n\n<p><strong>Freitag \u2013 Unterk\u00f6rperfokus<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ausfallschritte \u2013 3\u00d710 pro Bein<br><\/li>\n\n\n\n<li>Hip Thrusts (mit Gewicht) \u2013 3\u00d715<br><\/li>\n\n\n\n<li>Wadenheben \u2013 3\u00d720<br><\/li>\n\n\n\n<li>Seitlicher Plank \u2013 2\u00d730 Sek pro Seite<br><\/li>\n<\/ul>\n\n\n\n<p><strong>Sonntag \u2013 Stretch &amp; Mobility<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20 Min Mobility Flow (z.\u202fB. \u00fcber YouTube oder eigene Routine)<br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"woche-3-4-intensitat-definition\"><strong>Woche 3\u20134: Intensit\u00e4t &amp; Definition<\/strong><\/h4>\n\n\n\n<p>Ziel: Fettverbrennung steigern und Muskulatur definieren.<\/p>\n\n\n\n<p><strong>Montag \u2013 Push &amp; Core<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Liegest\u00fctze \u2013 4\u00d7max<br><\/li>\n\n\n\n<li>Schulterdr\u00fccken \u2013 4\u00d710<br><\/li>\n\n\n\n<li>Trizeps-Dips \u2013 3\u00d712<br><\/li>\n\n\n\n<li>Beinheben \u2013 3\u00d715<br><\/li>\n\n\n\n<li>Plank mit Schulter-Tap \u2013 3\u00d710<br><\/li>\n<\/ul>\n\n\n\n<p><strong>Mittwoch \u2013 HIIT + Beine<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>25 Min HIIT (z.\u202fB. 40 Sek Belastung \/ 20 Sek Pause)<br><\/li>\n\n\n\n<li>Kniebeugen-Spr\u00fcnge \u2013 3\u00d715<br><\/li>\n\n\n\n<li>Side Lunges \u2013 3\u00d712<br><\/li>\n\n\n\n<li>Clamshells mit Band \u2013 3\u00d715<br><\/li>\n<\/ul>\n\n\n\n<p><strong>Freitag \u2013 Pull &amp; Rumpf<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rudern (Band oder Hanteln) \u2013 4\u00d712<br><\/li>\n\n\n\n<li>Superman Pulls \u2013 3\u00d710<br><\/li>\n\n\n\n<li>Deadlifts (mit Kettlebell oder Hanteln) \u2013 3\u00d710<br><\/li>\n\n\n\n<li>Russian Twists \u2013 3\u00d720<br><\/li>\n<\/ul>\n\n\n\n<p><strong>Sonntag \u2013 Mobility &amp; Regeneration<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dehnung f\u00fcr H\u00fcfte, R\u00fccken, Schultern<br><\/li>\n\n\n\n<li>10\u201315 Min Faszienrolle (falls vorhanden)<br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bonus-tipps-fur-deinen-erfolg\"><strong>\ud83c\udf4e Bonus-Tipps f\u00fcr deinen Erfolg<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ern\u00e4hrung<\/strong>: Achte auf proteinreiche Mahlzeiten, viel Gem\u00fcse und ausreichend Wasser.<br><\/li>\n\n\n\n<li><strong>Regelm\u00e4ssigkeit<\/strong>: Lieber 4 konstante Wochen als 1 Hardcore-Woche.<br><\/li>\n\n\n\n<li><strong>Tracke deine Fortschritte<\/strong>: Notiere Wiederholungen, Gewichte und dein K\u00f6rpergef\u00fchl.<br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"fazit\"><strong>\ud83c\udf1e Fazit<\/strong><\/h3>\n\n\n\n<p>Du brauchst kein teures Studio-Abo, um fit in den Sommer zu starten. Mit Disziplin, einem durchdachten Plan und ein paar Basis-Heimger\u00e4ten kannst du viel erreichen \u2013 k\u00f6rperlich wie mental. Also, Musik an, Matte ausrollen und los geht\u2019s!<\/p>\n\n\n\n<p><\/p>\n\n\n<div class=\"woocommerce columns-4 \"><ul class=\"products columns-4\" data-products=\"type-2\" data-hover=\"swap\">\n<li class=\"product type-product post-1744 status-publish first instock product_cat-conditioning product_cat-kettlebells has-post-thumbnail taxable shipping-taxable purchasable product-type-variable\">\n\t<a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/produkt\/kettlebell-mit-gummimantel\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Product Image of a Kettlebell\" srcset=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-300x300.jpg 300w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-150x150.jpg 150w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-768x768.jpg 768w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-500x500.jpg 500w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-600x600.jpg 600w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011-100x100.jpg 100w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-69381_Kettlebell_0-20250606-091011.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><h2 class=\"woocommerce-loop-product__title\">Kettlebell | mit Gummimantel<\/h2>\n\t<span class=\"price\"><span class=\"fitcom-variation-price-prefix\">ab<\/span> <span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\">&#67;&#72;&#70;<\/span>&nbsp;10.-<\/bdi><\/span><\/span>\n<\/a><a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/produkt\/kettlebell-mit-gummimantel\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_1744\" data-quantity=\"1\" class=\"button product_type_variable add_to_cart_button\" data-product_id=\"1744\" data-product_sku=\"F-69381\" aria-label=\"Seleziona le opzioni per &ldquo;Kettlebell | mit Gummimantel&rdquo;\" rel=\"nofollow\">Scegli<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_1744\" class=\"screen-reader-text\">\n\t\tQuesto prodotto ha pi\u00f9 varianti. Le opzioni possono essere scelte nella pagina del prodotto\t<\/span>\n\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"1744\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[1744] = {\"id\":\"1744\",\"sku\":\"F-69381\",\"price\":10,\"brand\":\"Fitcom\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"1744\",\"sku\":\"F-69381\",\"gpf\":\"woocommerce_gpf_1744\",\"gla\":\"gla_1744\"},\"is_variable\":true,\"type\":\"variable\",\"name\":\"Kettlebell | mit Gummimantel\",\"category\":[\"Conditioning\",\"Kettlebells\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[1744]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t<\/li>\n<li class=\"product type-product post-11532 status-publish outofstock product_cat-yogamatte has-post-thumbnail taxable shipping-taxable purchasable product-type-simple\">\n\t<a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/produkt\/gymnastikmatte-nbr-fitness-matte\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Gymnastikmatte-NBR-1-scaled-1-20250314-095203-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Gymnastikmatte NBR | Fitness Matte\" srcset=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Gymnastikmatte-NBR-1-scaled-1-20250314-095203-300x300.jpg 300w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Gymnastikmatte-NBR-1-scaled-1-20250314-095203-1024x1024.jpg 1024w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Gymnastikmatte-NBR-1-scaled-1-20250314-095203-150x150.jpg 150w, 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class=\"woocommerce-Price-currencySymbol\">&#67;&#72;&#70;<\/span>&nbsp;19.-<\/bdi><\/span><\/span>\n<\/a><a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/produkt\/gymnastikmatte-nbr-fitness-matte\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_11532\" data-quantity=\"1\" class=\"button product_type_simple\" data-product_id=\"11532\" data-product_sku=\"F-91365\" aria-label=\"Leggi di pi\u00f9 su &quot;Gymnastikmatte NBR | Fitness Matte&quot;\" rel=\"nofollow\" data-success_message=\"\">Leggi tutto<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_11532\" class=\"screen-reader-text\">\n\t\t\t<\/span>\n\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"11532\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[11532] = 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decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-300x300.jpg\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Product Image of a Resistance Band Set | Widerstandsb\u00e4nder\" srcset=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-300x300.jpg 300w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-150x150.jpg 150w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-768x768.jpg 768w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-500x500.jpg 500w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-600x600.jpg 600w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429-100x100.jpg 100w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/F-96318_Resistance-Band-Set-Widerstandsbaender_0-20250314-100429.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><h2 class=\"woocommerce-loop-product__title\">Resistance Band Set | Widerstandsb\u00e4nder<\/h2>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\">&#67;&#72;&#70;<\/span>&nbsp;25.-<\/bdi><\/span><\/span>\n<\/a><a href=\"\/it\/wp-json\/wp\/v2\/posts\/9029149?add-to-cart=2473\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_2473\" data-quantity=\"1\" class=\"button product_type_simple add_to_cart_button ajax_add_to_cart\" 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Widerstandsb\u00e4nder\",\"category\":[\"Fitness Zubeh\u00f6r\",\"Fitnessband\",\"Mobility &amp; Recovery\",\"Reha \/ Physio\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[2473]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t<\/li>\n<li class=\"product type-product post-2123 status-publish last instock product_cat-conditioning product_cat-springseil has-post-thumbnail taxable shipping-taxable purchasable product-type-variable\">\n\t<a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/produkt\/new-style-speed-rope-with-weight-black\/\" class=\"woocommerce-LoopProduct-link woocommerce-loop-product__link\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Premium-Speed-Rope-ERGO-1-20250328-081034-300x300.png\" class=\"attachment-woocommerce_thumbnail size-woocommerce_thumbnail\" alt=\"Ergo Speed Jump Rope | Springseil\" srcset=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Premium-Speed-Rope-ERGO-1-20250328-081034-300x300.png 300w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Premium-Speed-Rope-ERGO-1-20250328-081034-150x150.png 150w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Premium-Speed-Rope-ERGO-1-20250328-081034-500x500.png 500w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Premium-Speed-Rope-ERGO-1-20250328-081034-100x100.png 100w, https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Premium-Speed-Rope-ERGO-1-20250328-081034.png 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><h2 class=\"woocommerce-loop-product__title\">Ergo Speed Jump Rope | Springseil<\/h2>\n\t<span class=\"price\"><span class=\"woocommerce-Price-amount amount\"><bdi><span class=\"woocommerce-Price-currencySymbol\">&#67;&#72;&#70;<\/span>&nbsp;15.-<\/bdi><\/span><\/span>\n<\/a><a href=\"https:\/\/www.fitness-flohmarkt.ch\/it\/produkt\/new-style-speed-rope-with-weight-black\/\" aria-describedby=\"woocommerce_loop_add_to_cart_link_describedby_2123\" data-quantity=\"1\" class=\"button product_type_variable add_to_cart_button\" data-product_id=\"2123\" data-product_sku=\"F-77399\" aria-label=\"Seleziona le opzioni per &ldquo;Ergo Speed Jump Rope | Springseil&rdquo;\" rel=\"nofollow\">Scegli<\/a>\t<span id=\"woocommerce_loop_add_to_cart_link_describedby_2123\" class=\"screen-reader-text\">\n\t\tQuesto prodotto ha pi\u00f9 varianti. Le opzioni possono essere scelte nella pagina del prodotto\t<\/span>\n\t\t\t<input type=\"hidden\" class=\"pmwProductId\" data-id=\"2123\">\n\t\t\t\t\t<script>\n\t\t\t(window.pmwDataLayer = window.pmwDataLayer || {}).products                = window.pmwDataLayer.products || {};\n\t\t\twindow.pmwDataLayer.products[2123] = {\"id\":\"2123\",\"sku\":\"F-77399\",\"price\":15,\"brand\":\"Fitcom\",\"quantity\":1,\"dyn_r_ids\":{\"post_id\":\"2123\",\"sku\":\"F-77399\",\"gpf\":\"woocommerce_gpf_2123\",\"gla\":\"gla_2123\"},\"is_variable\":true,\"type\":\"variable\",\"name\":\"Ergo Speed Jump Rope | Springseil\",\"category\":[\"Conditioning\",\"Springseil\"],\"is_variation\":false};\n\t\t\t\t\twindow.pmw_product_position = window.pmw_product_position || 1;\n\t\twindow.pmwDataLayer.products[2123]['position'] = window.pmw_product_position++;\n\t\t\t\t<\/script>\n\t\t<\/li>\n<\/ul>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fit in den Sommer: Dein 4-Wochen-Trainingsplan mit Heimger\u00e4ten Der Sommer steht vor der T\u00fcr \u2013 Zeit, in Topform zu kommen! Du musst daf\u00fcr nicht ins Fitnessstudio rennen. Mit dem richtigen Plan und ein paar Heimger\u00e4ten kannst du in nur vier Wochen sp\u00fcrbare Erfolge erzielen. Dieser Trainingsplan bringt dich mit minimalem Equipment maximal in Schwung. \ud83d\udd27 [&hellip;]<\/p>\n","protected":false},"author":16610,"featured_media":9029150,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_gspb_post_css":"#gspb_heading-id-gsbp-d745a64{margin-top:0}","footnotes":""},"categories":[997,998],"tags":[],"class_list":["post-9029149","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-homegym"],"blocksy_meta":[],"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/posts\/9029149","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/users\/16610"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/comments?post=9029149"}],"version-history":[{"count":6,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/posts\/9029149\/revisions"}],"predecessor-version":[{"id":9051688,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/posts\/9029149\/revisions\/9051688"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/media\/9029150"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/media?parent=9029149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/categories?post=9029149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/it\/wp-json\/wp\/v2\/tags?post=9029149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}