{"id":436,"date":"2021-04-19T14:18:09","date_gmt":"2021-04-19T14:18:09","guid":{"rendered":"http:\/\/forstersreise.de\/?p=436"},"modified":"2021-10-28T16:23:35","modified_gmt":"2021-10-28T16:23:35","slug":"workouts-fuer-zuhause","status":"publish","type":"post","link":"http:\/\/forstersreise.de\/?p=436","title":{"rendered":"Workouts f\u00fcr Zuhause"},"content":{"rendered":"\n<p>Material: Yoga Matte, Springseil<\/p>\n\n\n\n<p>Aufw\u00e4rmen:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>1 Minuten Springseil Springen (m\u00f6glichst ohne Pause)<\/li><li>1 Minute Unterarmst\u00fctz (Liegest\u00fctz position nur auf den Ellebogen)<\/li><li>1 Minute Hampelm\u00e4nner<\/li><li>10 Liegest\u00fctz<\/li><\/ol>\n\n\n\n<p>Grund\u00fcbungen:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>20 Kniebeugen<\/li><li>20 Sit ups<\/li><li>10 (pro Seite) Plank Twist(Unterarmst\u00fctz Position, mit den Beinen nach Links und Rechts)<\/li><li>45 Sekunden Knie hebe Lauf(auf der Stelle)<\/li><\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Material: Yoga Matte, Springseil Aufw\u00e4rmen: 1 Minuten Springseil Springen (m\u00f6glichst ohne Pause) 1 Minute Unterarmst\u00fctz (Liegest\u00fctz position nur auf den Ellebogen) 1 Minute Hampelm\u00e4nner 10 Liegest\u00fctz Grund\u00fcbungen: 20 Kniebeugen 20 Sit ups 10 (pro Seite) Plank Twist(Unterarmst\u00fctz Position, mit den Beinen nach Links und Rechts) 45 Sekunden Knie hebe Lauf(auf der Stelle)<\/p>\n","protected":false},"author":11,"featured_media":520,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-436","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ratgeber"],"_links":{"self":[{"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/posts\/436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"http:\/\/forstersreise.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=436"}],"version-history":[{"count":4,"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/posts\/436\/revisions"}],"predecessor-version":[{"id":845,"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/posts\/436\/revisions\/845"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/forstersreise.de\/index.php?rest_route=\/wp\/v2\/media\/520"}],"wp:attachment":[{"href":"http:\/\/forstersreise.de\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/forstersreise.de\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=436"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/forstersreise.de\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}