{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/de\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/de\/author\/chalid\/","title":"r\/Bodyweightfitness Recommended Routine","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"G4l28DGvVO\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/bodyweightfitness-recommended-routine\/\">r\/Bodyweightfitness Recommended Routine<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/bodyweightfitness-recommended-routine\/embed\/#?secret=G4l28DGvVO\" width=\"600\" height=\"338\" title=\"&#8222;r\/Bodyweightfitness Recommended Routine&#8220; &#8211; Training.fit\" data-secret=\"G4l28DGvVO\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/bodyweightfitness-recommended-routine-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Die r\/Bodyweightfitness Recommended Routine ist ein Calisthenics-Trainingsplan mit drei Ganzk\u00f6rpereinheiten pro Woche. Statt bei jeder \u00dcbung weitere Gewichtsscheiben aufzulegen, w\u00e4hlst du eine passende \u00dcbungsvariante und wechselst zu schwierigeren Varianten, wenn du Fortschritte machst. Die Kraft\u00fcbungen sind zu Paaren zusammengefasst. Danach folgen drei Rumpf\u00fcbungen. F\u00fcr wen sich dieser Plan eignet Der Plan eignet sich f\u00fcr Einsteiger, die strukturiert mit dem eigenen K\u00f6rpergewicht trainieren m\u00f6chten und \u00fcber die n\u00f6tige Ausr\u00fcstung f\u00fcr Zug\u00fcbungen, [&hellip;]"}