{"id":33976,"date":"2025-03-20T16:36:49","date_gmt":"2025-03-20T15:36:49","guid":{"rendered":"https:\/\/stil-fit.com\/instructies-fitnessmuur-training\/"},"modified":"2025-03-20T16:37:04","modified_gmt":"2025-03-20T15:37:04","slug":"instructies-fitnessmuur-training","status":"publish","type":"page","link":"https:\/\/stil-fit.com\/nl\/instructies-fitnessmuur-training\/","title":{"rendered":"Instructies Fitnessmuur training"},"content":{"rendered":"\n\t<section class=\"section hide-for-small\" id=\"section_1540339659\">\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-601177178\">\n\n\n\t<div id=\"col-1675958861\" 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-1935533400\" class=\"text\">\n\t\t\n\n<h3>Trainingsgids<\/h3>\n\t\t\n<style>\n#text-1935533400 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-1935533400 > * {\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-1856350996\">\n\n\n\t<div id=\"col-1089298176\" 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\/nl\/borstspieroefeningen\/\" >\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-3663175568\" class=\"text\">\n\t\t\n\n<h2>Borst<\/h2>\n\t\t\n<style>\n#text-3663175568 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3663175568 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3663175568 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-270179444\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-270179444 {\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-314492579\" 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\/nl\/instructies-fitnessmuur-training\/oefeningen-voor-de-rug\/\" >\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-1661832224\" class=\"text\">\n\t\t\n\n<h2>Terug<\/h2>\n\t\t\n<style>\n#text-1661832224 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-1661832224 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-1661832224 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-635405712\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-635405712 {\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-768652340\" 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\/bizepsuebungen\/\" >\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-875298690\" class=\"text\">\n\t\t\n\n<h2>Biceps<\/h2>\n\t\t\n<style>\n#text-875298690 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-875298690 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-875298690 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-620677923\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-620677923 {\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-334705314\" 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-122641411\" class=\"text\">\n\t\t\n\n<h2>Triceps<\/h2>\n\t\t\n<style>\n#text-122641411 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-122641411 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-122641411 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-560086621\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-560086621 {\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-1458077455\" 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-3645445898\" class=\"text\">\n\t\t\n\n<h2>Schouders<\/h2>\n\t\t\n<style>\n#text-3645445898 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3645445898 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3645445898 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-857121558\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-857121558 {\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-751445132\" 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-1795452952\" class=\"text\">\n\t\t\n\n<h2><span style=\"font-size: 95%;\">Benen, buik, billen<\/span><\/h2>\n\t\t\n<style>\n#text-1795452952 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-1795452952 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-1795452952 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-1212453203\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1212453203 {\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-1856350996 > .col > .col-inner {\n  padding: 30px 20px 30px 20px;\n  border-radius: 5px;\n}\n@media (min-width:850px) {\n  #row-1856350996 > .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_1540339659 {\n  padding-top: 60px;\n  padding-bottom: 60px;\n  background-color: rgb(0,0,0);\n}\n@media (min-width:550px) {\n  #section_1540339659 {\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_2105978002\">\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-808774161\">\n\n\n\t<div id=\"col-1126228587\" 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-2504166275\" class=\"text\">\n\t\t\n\n<h3>Trainingsgids<\/h3>\n\t\t\n<style>\n#text-2504166275 {\n  font-size: 2.25rem;\n  line-height: 0.75;\n  color: rgb(255,255,255);\n}\n#text-2504166275 > * {\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-399840263\">\n\n\n\t<div id=\"col-397195316\" 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\/nl\/borstspieroefeningen\/\" >\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-2652760417\" class=\"text\">\n\t\t\n\n<h2>Borst<\/h2>\n\t\t\n<style>\n#text-2652760417 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-2652760417 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-2652760417 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-204947122\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-204947122 {\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-1388048843\" 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\/nl\/instructies-fitnessmuur-training\/oefeningen-voor-de-rug\/\" >\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-1872446940\" class=\"text\">\n\t\t\n\n<h2>Terug<\/h2>\n\t\t\n<style>\n#text-1872446940 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-1872446940 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-1872446940 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-234498938\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-234498938 {\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-1831525873\" 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\/bizepsuebungen\/\" >\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-3756258588\" class=\"text\">\n\t\t\n\n<h2>Biceps<\/h2>\n\t\t\n<style>\n#text-3756258588 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3756258588 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3756258588 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-1100872947\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1100872947 {\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-1924260838\" 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-1497696866\" class=\"text\">\n\t\t\n\n<h2>Triceps<\/h2>\n\t\t\n<style>\n#text-1497696866 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-1497696866 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-1497696866 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-802407290\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-802407290 {\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-337224837\" 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-3837844436\" class=\"text\">\n\t\t\n\n<h2><span style=\"font-size: 95%;\">Benen, buik, billen<\/span><\/h2>\n\t\t\n<style>\n#text-3837844436 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-3837844436 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-3837844436 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-662315957\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-662315957 {\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-1350588248\" 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-1688269174\" class=\"text\">\n\t\t\n\n<h2>Schouders<\/h2>\n\t\t\n<style>\n#text-1688269174 {\n  font-size: 1rem;\n  color: rgb(0,0,0);\n}\n#text-1688269174 > * {\n  color: rgb(0,0,0);\n}\n@media (min-width:850px) {\n  #text-1688269174 {\n    font-size: 1.25rem;\n  }\n}\n<\/style>\n\t<\/div>\n\t\n\t<div id=\"gap-1988201986\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-1988201986 {\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-399840263 > .col > .col-inner {\n  padding: 30px 20px 30px 20px;\n  border-radius: 5px;\n}\n@media (min-width:850px) {\n  #row-399840263 > .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_2105978002 {\n  padding-top: 60px;\n  padding-bottom: 60px;\n  background-color: rgb(0,0,0);\n}\n@media (min-width:550px) {\n  #section_2105978002 {\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-33976","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>Instructies Fitnessmuur training | 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, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stil-fit.com\/nl\/instructies-fitnessmuur-training\/\" \/>\n<meta property=\"og:locale\" content=\"nl_NL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Instructies Fitnessmuur training | STIL-FIT\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stil-fit.com\/nl\/instructies-fitnessmuur-training\/\" \/>\n<meta property=\"og:site_name\" content=\"STIL-FIT\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/de-de.facebook.com\/stilfit\/\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-20T15:37:04+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/stil-fit.com\/nl\/#organization\",\"name\":\"STIL-FIT Internationale 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