{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/fr\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/fr\/author\/chalid\/","title":"Programme type training.fit : haut\/bas du corps sur quatre jours","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"Nvn6fNJxnN\"><a href=\"https:\/\/training.fit\/fr\/programme-entrainement\/alberto-nunez-upper-lower\/\">Programme type training.fit : haut\/bas du corps sur quatre jours<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/fr\/programme-entrainement\/alberto-nunez-upper-lower\/embed\/#?secret=Nvn6fNJxnN\" width=\"600\" height=\"338\" title=\"\u00ab\u00a0Programme type training.fit : haut\/bas du corps sur quatre jours\u00a0\u00bb &#8212; Training.fit\" data-secret=\"Nvn6fNJxnN\" 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\/alberto-nunez-upper-lower-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Ce programme type training.fit r\u00e9partit quatre s\u00e9ances hebdomadaires entre le haut et le bas du corps. Chaque r\u00e9gion b\u00e9n\u00e9ficie de deux s\u00e9ances diff\u00e9rentes avec pouss\u00e9es, tirages, squats ou presse \u00e0 cuisses et charni\u00e8res de hanche. C\u2019est un exemple con\u00e7u ind\u00e9pendamment pour organiser une routine r\u00e9guli\u00e8re en salle. \u00c0 qui s\u2019adresse ce programme Utilise cet exemple si tu connais d\u00e9j\u00e0 les exercices et disposes du mat\u00e9riel indiqu\u00e9. Commence avec des charges [&hellip;]"}