{"id":18269,"date":"2024-04-09T03:17:02","date_gmt":"2024-04-09T01:17:02","guid":{"rendered":"https:\/\/stil-fit.com\/?page_id=18269"},"modified":"2025-03-20T16:37:12","modified_gmt":"2025-03-20T15:37:12","slug":"workout-instructions","status":"publish","type":"page","link":"https:\/\/stil-fit.com\/en\/workout-instructions\/","title":{"rendered":"Functional Trainer training instructions"},"content":{"rendered":"\n\t<section class=\"section hide-for-small\" id=\"section_804394829\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row align-center\"  id=\"row-1859675378\">\n\n\n\t<div id=\"col-1141555385\" class=\"col medium-6 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2023419318\" class=\"text\">\n\t\t\n\n<h3>Training Guide<\/h3>\n\t\t\n<style>\n#text-2023419318 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-2023419318 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-small align-equal row-box-shadow-3-hover\"  id=\"row-807196225\">\n\n\n\t<div id=\"col-31085214\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"https:\/\/stil-fit.com\/en\/chest-exercises\/\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-2300648780\" class=\"text\">\n\t\t\n\n<h2>Chest<\/h2>\n\t\t\n<style>\n#text-2300648780 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-2300648780 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-2300648780 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-395467439\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-395467439 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1535856033\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"https:\/\/stil-fit.com\/en\/workout-instructions\/back-exercises\/\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-3475132670\" class=\"text\">\n\t\t\n\n<h2>Back<\/h2>\n\t\t\n<style>\n#text-3475132670 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3475132670 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3475132670 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-172810563\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-172810563 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-41254690\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"https:\/\/stil-fit.com\/en\/bicep-exercises\/\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"color:rgb(2, 2, 2);\">\n\t\t\t\t\t\t<img decoding=\"async\" width=\"201\" height=\"201\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2019\/11\/Artboard-2-copy-37@4x.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2019\/11\/Artboard-2-copy-37@4x.png 201w, https:\/\/stil-fit.com\/wp-content\/uploads\/2019\/11\/Artboard-2-copy-37@4x-100x100.png 100w\" sizes=\"(max-width: 201px) 100vw, 201px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-2220710422\" class=\"text\">\n\t\t\n\n<h2>Biceps<\/h2>\n\t\t\n<style>\n#text-2220710422 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-2220710422 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-2220710422 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-423391930\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-423391930 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-113845187\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"#\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-2707135377\" class=\"text\">\n\t\t\n\n<h2>Triceps<\/h2>\n\t\t\n<style>\n#text-2707135377 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-2707135377 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-2707135377 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-56127185\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-56127185 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1181498829\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"#\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-3897542569\" class=\"text\">\n\t\t\n\n<h2>Shoulders<\/h2>\n\t\t\n<style>\n#text-3897542569 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3897542569 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3897542569 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-18729036\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-18729036 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-709219096\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"#\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-1718839179\" class=\"text\">\n\t\t\n\n<h2><span style=\"font-size: 95%;\">Legs, stomach, bottom<\/span><\/h2>\n\t\t\n<style>\n#text-1718839179 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-1718839179 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-1718839179 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-860234967\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-860234967 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-807196225 > .col > .col-inner {\n  padding: 30px 20px 30px 20px;\n  border-radius: 5px;\n}\n@media (min-width:850px) {\n  #row-807196225 > .col > .col-inner {\n    padding: 70px 40px 70px 40px;\n  }\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_804394829 {\n  padding-top: 60px;\n  padding-bottom: 60px;\n  background-color: rgb(0,0,0);\n}\n@media (min-width:550px) {\n  #section_804394829 {\n    padding-top: 70px;\n    padding-bottom: 70px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n\n\t<section class=\"section show-for-small\" id=\"section_1003005264\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row align-center\"  id=\"row-407979422\">\n\n\n\t<div id=\"col-276020983\" class=\"col medium-6 small-12 large-5\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-2766678154\" class=\"text\">\n\t\t\n\n<h3>Training Guide<\/h3>\n\t\t\n<style>\n#text-2766678154 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-2766678154 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n<\/div>\n<div class=\"row row-small align-equal row-box-shadow-3-hover\"  id=\"row-1140676502\">\n\n\n\t<div id=\"col-950733465\" class=\"col medium-4 small-6 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"https:\/\/stil-fit.com\/en\/chest-exercises\/\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/brust.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-4176311190\" class=\"text\">\n\t\t\n\n<h2>Chest<\/h2>\n\t\t\n<style>\n#text-4176311190 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-4176311190 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-4176311190 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-1581801264\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1581801264 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1483000201\" class=\"col medium-4 small-6 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"https:\/\/stil-fit.com\/en\/workout-instructions\/back-exercises\/\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/der-rucken.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-2008140400\" class=\"text\">\n\t\t\n\n<h2>Back<\/h2>\n\t\t\n<style>\n#text-2008140400 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-2008140400 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-2008140400 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-1842284973\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1842284973 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1698503289\" class=\"col medium-4 small-6 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"https:\/\/stil-fit.com\/en\/bicep-exercises\/\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" style=\"color:rgb(2, 2, 2);\">\n\t\t\t\t\t\t<img decoding=\"async\" width=\"201\" height=\"201\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2019\/11\/Artboard-2-copy-37@4x.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2019\/11\/Artboard-2-copy-37@4x.png 201w, https:\/\/stil-fit.com\/wp-content\/uploads\/2019\/11\/Artboard-2-copy-37@4x-100x100.png 100w\" sizes=\"(max-width: 201px) 100vw, 201px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-3752675203\" class=\"text\">\n\t\t\n\n<h2>Biceps<\/h2>\n\t\t\n<style>\n#text-3752675203 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3752675203 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3752675203 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-625937231\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-625937231 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2101620209\" class=\"col medium-4 small-6 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"#\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/fettabsaugung.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-3043359072\" class=\"text\">\n\t\t\n\n<h2>Triceps<\/h2>\n\t\t\n<style>\n#text-3043359072 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3043359072 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3043359072 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-141739439\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-141739439 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-864579399\" class=\"col medium-4 small-6 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"#\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/beine.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-384075699\" class=\"text\">\n\t\t\n\n<h2><span style=\"font-size: 95%;\">Legs, stomach, bottom<\/span><\/h2>\n\t\t\n<style>\n#text-384075699 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-384075699 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-384075699 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-1623387416\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1623387416 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1065300283\" class=\"col medium-4 small-6 large-4\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(244, 244, 244);\" >\n\t\t\t\n\t\t\t\n\n\n\t<a class=\"plain\" href=\"#\" >\t<div class=\"icon-box featured-box icon-box-center text-center\"  >\n\t\t\t\t\t<div class=\"icon-box-img\" style=\"width: 100px\">\n\t\t\t\t<div class=\"icon\">\n\t\t\t\t\t<div class=\"icon-inner\" >\n\t\t\t\t\t\t<img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-300x300.png\" class=\"attachment-medium size-medium\" alt=\"\" srcset=\"https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-300x300.png 300w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-150x150.png 150w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-510x510.png 510w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-100x100.png 100w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter-20x20.png 20w, https:\/\/stil-fit.com\/wp-content\/uploads\/2024\/03\/schulter.png 512w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"icon-box-text last-reset\">\n\t\t\t\t\t\t\t\t\t\n\n\t<div id=\"text-288219164\" class=\"text\">\n\t\t\n\n<h2>Shoulders<\/h2>\n\t\t\n<style>\n#text-288219164 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-288219164 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-288219164 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-963136772\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-963136772 {\n  padding-top: 10px;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t<\/div>\n\t<\/a>\n\t\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-1140676502 > .col > .col-inner {\n  padding: 30px 20px 30px 20px;\n  border-radius: 5px;\n}\n@media (min-width:850px) {\n  #row-1140676502 > .col > .col-inner {\n    padding: 70px 40px 70px 40px;\n  }\n}\n<\/style>\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1003005264 {\n  padding-top: 60px;\n  padding-bottom: 60px;\n  background-color: rgb(0,0,0);\n}\n@media (min-width:550px) {\n  #section_1003005264 {\n    padding-top: 70px;\n    padding-bottom: 70px;\n  }\n}\n<\/style>\n\t<\/section>\n\t","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"yst_prominent_words":[1992,1991,1990,497,1993,1970],"class_list":["post-18269","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v14.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Functional Trainer training instructions | STIL-FIT<\/title>\n<meta name=\"robots\" content=\"index, follow\" \/>\n<meta name=\"googlebot\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta name=\"bingbot\" content=\"index, follow, max-snippet:-1, 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