{"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":"Strong Curves: Bootyful Beginnings","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"VRzFOFhGiw\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/strong-curves-bootyful-beginnings\/\">Strong Curves: Bootyful Beginnings<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/strong-curves-bootyful-beginnings\/embed\/#?secret=VRzFOFhGiw\" width=\"600\" height=\"338\" title=\"&#8222;Strong Curves: Bootyful Beginnings&#8220; &#8211; Training.fit\" data-secret=\"VRzFOFhGiw\" 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\/strong-curves-bootyful-beginnings-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Strong Curves: Bootyful Beginnings ist das zw\u00f6lfw\u00f6chige Anf\u00e4ngerprogramm aus dem Buch von Bret Contreras und Kellie Davis. Es verbindet Ganzk\u00f6rpertraining mit einem Schwerpunkt auf dem Po. Die folgenden Beispiele beziehen sich auf die Wochen 1\u20134 der urspr\u00fcnglichen Trainingsprotokolle. F\u00fcr wen sich der Plan eignet Der Plan eignet sich f\u00fcr Anf\u00e4nger, die neben Oberk\u00f6rper und Rumpf besonders den Po trainieren m\u00f6chten. Die erste Phase verbindet Eigengewichts\u00fcbungen mit Kurzhanteln, Langhantel, Bank und [&hellip;]"}