{"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":"r\/Fitness : programme de base pour d\u00e9butants","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"6JRvNddaf3\"><a href=\"https:\/\/training.fit\/fr\/programme-entrainement\/r-fitness-programme-de-base-debutants\/\">r\/Fitness : programme de base pour d\u00e9butants<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/fr\/programme-entrainement\/r-fitness-programme-de-base-debutants\/embed\/#?secret=6JRvNddaf3\" width=\"600\" height=\"338\" title=\"\u00ab\u00a0r\/Fitness : programme de base pour d\u00e9butants\u00a0\u00bb &#8212; Training.fit\" data-secret=\"6JRvNddaf3\" 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\/r-fitness-basic-beginner-routine-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Le programme de base pour d\u00e9butants de r\/Fitness propose une courte initiation \u00e0 l\u2019entra\u00eenement \u00e0 la barre. Tu alternes deux s\u00e9ances pour tout le corps r\u00e9parties sur trois jours de musculation, tu t\u2019exerces aux mouvements principaux et tu notes les charges et les r\u00e9p\u00e9titions. Il est con\u00e7u pour t\u2019aider \u00e0 d\u00e9marrer, plut\u00f4t que pour rester ton seul programme d\u2019entra\u00eenement ind\u00e9finiment. \u00c0 qui s\u2019adresse ce programme Choisis-le si tu d\u00e9butes dans [&hellip;]"}