{"id":11773,"date":"2022-05-12T10:08:00","date_gmt":"2022-05-12T10:08:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=11773"},"modified":"2025-03-12T16:43:48","modified_gmt":"2025-03-12T16:43:48","slug":"workouts-tutorial","status":"publish","type":"post","link":"https:\/\/goliaz.com\/de\/workouts-tutorial\/","title":{"rendered":"DIE BODYWEIGHT WORKOUTS"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"11773\" class=\"elementor elementor-11773\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-child\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a083f51 elementor-widget elementor-widget-heading\" data-id=\"a083f51\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Tutorial<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">DAS WORKOUT MODUL<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a3d9a9 elementor-widget elementor-widget-text-editor\" data-id=\"1a3d9a9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Bei Goliaz findest du die gr\u00f6\u00dfte Auswahl an Bodyweight Workouts, \u00fcber 350! Au\u00dferdem gibt es viele weitere Funktionen zu entdecken. Du willst mehr wissen? Dann lass uns in das Modul eintauchen\u2026<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-child\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"528\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Workouts_list_training_plan.jpg\" class=\"attachment-full size-full wp-image-33715\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Workouts_list_training_plan.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Workouts_list_training_plan-300x226.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Workouts_list_training_plan-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Workouts_list_training_plan-600x453.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f72ab44 elementor-widget elementor-widget-heading\" data-id=\"f72ab44\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">W\u00e4hle dein Workout<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>W\u00e4hle im unteren Men\u00fc der App das Trainingssymbol (die Stoppuhr).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d211e5 elementor-widget elementor-widget-image\" data-id=\"1d211e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"50\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg\" class=\"attachment-full size-full wp-image-13989\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01-300x35.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Unter Bodyweight findest du die Workouts-Karte. Tippe darauf, um zur Liste der Bodyweight Workouts zu gelangen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-319de5c elementor-widget elementor-widget-image\" data-id=\"319de5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/elementor\/thumbs\/Workouts_02_new-q9vv7w642m0ipgepc9k9s7qxfgjwk5cntygjec8hsy.png\" title=\"Workouts_02_new\" alt=\"Workouts_02_new\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-389bcbb elementor-widget elementor-widget-text-editor\" data-id=\"389bcbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hier siehst du nun eine endlos lange Liste und ja, es sind sehr viele Bodyweight Workouts. F\u00fcr jeden Geschmack, jedes Fitnesslevel, jedes Ziel, usw. ist etwas dabei. Wenn du bereits wei\u00dft, welches Workout du machen m\u00f6chtest, kannst du einfach dorthin scrollen oder du benutzt die Suchfunktion in der oberen, rechten Ecke.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0d4e62 elementor-widget elementor-widget-image\" data-id=\"d0d4e62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"435\" height=\"754\" src=\"http:\/\/goliaz.com\/wp-content\/uploads\/2019\/09\/Workouts_03_DE.jpg\" class=\"attachment-full size-full wp-image-14016\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/09\/Workouts_03_DE.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/09\/Workouts_03_DE-173x300.jpg 173w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af909f6 elementor-widget elementor-widget-heading\" data-id=\"af909f6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Filter, Filter, Filter<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c47797 elementor-widget elementor-widget-text-editor\" data-id=\"2c47797\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wahrscheinlich seid ihr nicht mit all unseren Workouts vertraut. Um das richtige Workout f\u00fcr euer Training zu finden, k\u00f6nnt ihr diese recht genau filtern.Tippt dazu auf das Filtersymbol in der rechten unteren Ecke...<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf4e2f5 elementor-widget elementor-widget-image\" data-id=\"bf4e2f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"99\" height=\"99\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_04.png\" class=\"attachment-full size-full wp-image-14023\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-820f56f elementor-widget elementor-widget-text-editor\" data-id=\"820f56f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In der sich nun \u00f6ffnenden \u00dcbersicht kannst du die Workouts nach jeder Menge Attributen filtern.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f18a41 elementor-widget elementor-widget-image\" data-id=\"2f18a41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"754\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_05_EN.jpg\" class=\"attachment-full size-full wp-image-14030\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_05_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_05_EN-173x300.jpg 173w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6028bbf elementor-widget elementor-widget-text-editor\" data-id=\"6028bbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Die erste M\u00f6glichkeit besteht darin, alle Workouts in denen du eine PB (pers\u00f6nliche Bestzeit) hast, anzuzeigen. Als n\u00e4chstes kannst du den Punktebereich der Workouts festlegen. Und schlie\u00dflich kannst du entscheiden, welche Muskelgruppen, Fitnesslevel und zus\u00e4tzliche Filter du einstellen m\u00f6chtest. F\u00fcr diese drei gilt: wenn du einmal tippst, wird es gr\u00fcn, was bedeutet, dass dein Suchergebnis nur Workouts mit diesem Filter enth\u00e4lt. Tippst du zweimal darauf, wird es rot und von der Suche ausgeschlossen. Das wei\u00dfe Feld \u00fcber den Filtern zeigt dir, wie viele Workouts deinen Kriterien entsprechen. Tippe darauf, um zur Liste deiner gefilterten Workouts zu gelangen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-8e1ffd5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8e1ffd5\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-inner-column elementor-element elementor-element-154c322\" data-id=\"154c322\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f427b80 elementor-widget elementor-widget-heading\" data-id=\"f427b80\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">TIPP<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-inner-column elementor-element elementor-element-b700f34\" data-id=\"b700f34\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-889bf87 elementor-widget elementor-widget-text-editor\" data-id=\"889bf87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Beachte, wenn du bereits eine aktive Personal Trainer Woche eingestellt hast, ist die Liste der Bodyweight Workouts zus\u00e4tzlich an die Auswahl aus deinem Personal Trainer Setup angepasst. Alle Workouts, die \u00dcbungen enthalten, die du ausgeschlossen hast, zeigen 0 Punkte an, du kannst sie nicht ausf\u00fchren. In den Workouts werden auch die Ersetzungen angezeigt, die du in deinem Personal Trainer Setup eingestellt hast. Du kannst diese Einstellungen jedoch direkt im Workout \u00e4ndern.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-173468b elementor-widget elementor-widget-heading\" data-id=\"173468b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">DIE WORKOUT EIGENSCHAFTEN<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edce86d elementor-widget elementor-widget-text-editor\" data-id=\"edce86d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Jedes Workout der Liste hat mehrere Eigenschaften. Werfen wir einen genaueren Blick auf die Merkmale, und zwar von oben nach unten.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f34f67b elementor-widget elementor-widget-image\" data-id=\"f34f67b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"621\" height=\"257\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_06_EN.jpg\" class=\"attachment-full size-full wp-image-14037\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_06_EN.jpg 621w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_06_EN-300x124.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_06_EN-600x248.jpg 600w\" sizes=\"(max-width: 621px) 100vw, 621px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e6fcb3 elementor-widget elementor-widget-text-editor\" data-id=\"8e6fcb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Die drei Monde sagen dir, dass es sich um ein Standard Workout handelt - keine der \u00dcbungen wurde durch dein Personal Trainer Setup ausgeschlossen oder ersetzt. Andernfalls sind die Monde durchgestrichen. Unter den Monden siehst du die Anzahl der Punkte, die du in dem Workout erreichen wirst. Direkt unter dem Namen des Workouts, siehst du, welche Muskelgruppen haupts\u00e4chlich beteiligt sind. Unten links wird dir das ben\u00f6tigte Equipment angezeigt, falls erforderlich: Running, Klimmzugstange, Dipst\u00e4nder, Box oder Seil zum Seilspringen. Auf der rechten Seite werden dir die Intensit\u00e4ten von Ausdauer und Kraft angezeigt, von 0 (ganz leicht) bis 5 (sehr intensiv).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a4b2e95 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"a4b2e95\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-432a87f\" data-id=\"432a87f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2418461 elementor-hidden-phone elementor-widget elementor-widget-spacer\" data-id=\"2418461\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e13fc3a elementor-widget elementor-widget-heading\" data-id=\"e13fc3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ein Workout ausf\u00fchren<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0243f95 elementor-widget elementor-widget-text-editor\" data-id=\"0243f95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Als Beispiel w\u00e4hlen wir ADRASTEA aus der Workouts Karte.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b722a0b elementor-widget elementor-widget-image\" data-id=\"b722a0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"439\" height=\"754\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_07_EN.jpg\" class=\"attachment-full size-full wp-image-14046\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_07_EN.jpg 439w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_07_EN-175x300.jpg 175w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c05cdf elementor-widget elementor-widget-text-editor\" data-id=\"4c05cdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Hier siehst du die Punkte, die Reihenfolge der in ADRASTEA enthaltenen \u00dcbungen und die vielen verf\u00fcgbaren Optionen. Und du kannst auch sehen, dass ADRASTEA bisher noch nicht ausgef\u00fchrt wurde.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-78e3530 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"78e3530\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ee31f83\" data-id=\"ee31f83\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83959a1 elementor-widget elementor-widget-heading\" data-id=\"83959a1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">TIPP<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-cd821d9\" data-id=\"cd821d9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-445400c elementor-widget elementor-widget-text-editor\" data-id=\"445400c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wenn du mit einer \u00dcbung noch nicht vertraut bist oder nicht wei\u00dft, wie man sie mit PERFEKTER FORM ausf\u00fchrt, schau dir das Video an, indem du auf das Bild der \u00dcbung tippst.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-db6866a elementor-widget elementor-widget-spacer\" data-id=\"db6866a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fade14c elementor-widget elementor-widget-text-editor\" data-id=\"fade14c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Falls du ein Workout mal nicht speichern kannst, z.B. weil dein Akku leer ist, kannst du es manuell erfassen. Tippe hierzu einfach auf das Stift Symbol in der oberen rechten Ecke. Daf\u00fcr bekommst du allerdings weder eine PB, noch drei Monde.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fbcc0d elementor-widget elementor-widget-image\" data-id=\"4fbcc0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"49\" height=\"49\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/09\/Crosstraining_10.jpg\" class=\"attachment-full size-full wp-image-13843\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e0bc64a elementor-widget elementor-widget-spacer\" data-id=\"e0bc64a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3ec8d94 elementor-widget elementor-widget-heading\" data-id=\"3ec8d94\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Eine \u00dcbung spontan ersetzen<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df45a elementor-widget elementor-widget-text-editor\" data-id=\"d1df45a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wenn du verletzt bist und eine oder mehrere \u00dcbungen ersetzen musst, kannst du dies tun, indem du auf das Pfeile-Symbol rechts neben jeder \u00dcbung tippst.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b0cdcb elementor-widget elementor-widget-image\" data-id=\"7b0cdcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"57\" height=\"55\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_09.png\" class=\"attachment-full size-full wp-image-14052\" alt=\"\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0417515 elementor-widget elementor-widget-text-editor\" data-id=\"0417515\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In unserem Beispiel k\u00f6nnen wir Box Jumps mit High Knees oder Jumps ersetzen. Tippe auf \u201eAusw\u00e4hlen\u201c, um deine Ersetzungen zu best\u00e4tigen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5384145 elementor-widget elementor-widget-image\" data-id=\"5384145\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"390\" height=\"376\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_10_EN.jpg\" class=\"attachment-full size-full wp-image-14058\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_10_EN.jpg 390w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_10_EN-300x289.jpg 300w\" sizes=\"(max-width: 390px) 100vw, 390px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6e3e12 elementor-widget elementor-widget-spacer\" data-id=\"c6e3e12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aaff947 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aaff947\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-eaad2bf\" data-id=\"eaad2bf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dcdd5b4 elementor-widget elementor-widget-heading\" data-id=\"dcdd5b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">TIPP<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d9606a\" data-id=\"5d9606a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32f429c elementor-widget elementor-widget-text-editor\" data-id=\"32f429c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Beachte, dass das Workout nun als angepasst markiert ist. Du bekommst also weder drei Monde, noch eine PB. Wenn du alle \u00dcbungen schnell wieder auf die Standard Version \u00e4ndern m\u00f6chtest, tippe einfach auf \u201eWorkout zur\u00fccksetzen?\u201c und best\u00e4tige mit \u201eJa\u201c.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-e680671 elementor-widget elementor-widget-spacer\" data-id=\"e680671\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9f89ced elementor-widget elementor-widget-heading\" data-id=\"9f89ced\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Los geht's - w\u00e4hrend des Workouts<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-87d3a6a elementor-widget elementor-widget-text-editor\" data-id=\"87d3a6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wenn die Option AUSF\u00dcHREN ausgew\u00e4hlt ist, legen wir los\u2026 Tippe auf START und mach dich bereit, dein Workout zu rocken. Oben siehst du das Bild der \u00dcbung, die du ausf\u00fchren wirst. Wenn du in deinen Profileinstellungen \u201eAnimierte \u00dcbungen\u201c eingestellt hast, siehst du diese w\u00e4hrend deiner Workouts animiert.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da82b77 elementor-widget elementor-widget-image\" data-id=\"da82b77\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"434\" height=\"273\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_11.jpg\" class=\"attachment-full size-full wp-image-14064\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_11.jpg 434w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_11-300x189.jpg 300w\" sizes=\"(max-width: 434px) 100vw, 434px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-48373e2 elementor-widget elementor-widget-text-editor\" data-id=\"48373e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Der gro\u00dfe Timer zeigt dir die Gesamtzeit deines Workouts, w\u00e4hrend dir der kleine Timer die Zeit der aktuellen \u00dcbung anzeigt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d2c259 elementor-widget elementor-widget-image\" data-id=\"5d2c259\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"434\" height=\"148\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_12.jpg\" class=\"attachment-full size-full wp-image-14070\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_12.jpg 434w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_12-300x102.jpg 300w\" sizes=\"(max-width: 434px) 100vw, 434px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4babfab elementor-widget elementor-widget-text-editor\" data-id=\"4babfab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Direkt unter der aktuellen \u00dcbung, siehst du, was dich als N\u00e4chstes erwartet.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2d579e elementor-widget elementor-widget-image\" data-id=\"e2d579e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"167\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_13.jpg\" class=\"attachment-full size-full wp-image-14076\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_13.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_13-300x115.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-996bca6 elementor-widget elementor-widget-text-editor\" data-id=\"996bca6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Und schlie\u00dflich der grafische \u00dcberblick des gesamten Workouts \u2013 einen Block f\u00fcr jede Runde und einen Strich f\u00fcr jede \u00dcbung.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c3c3db7 elementor-widget elementor-widget-image\" data-id=\"c3c3db7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"54\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_14.jpg\" class=\"attachment-full size-full wp-image-14082\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_14.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_14-300x37.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-09df12a elementor-widget elementor-widget-text-editor\" data-id=\"09df12a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Tippe auf START, um den Countdown 321GO zu h\u00f6ren und mit dem ersten Set Box Jumps zu beginnen. Sobald du die ersten 5 Box Jumps absolviert hast, wische nach links oder tippe auf den Bildschirm, um zur n\u00e4chsten \u00dcbung, den 100 Rope Jumps zu gelangen. Falls du einen Fehler machst, wische einfach nach rechts, um zur vorherigen \u00dcbung zur\u00fcckzukehren.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-221f03d elementor-widget elementor-widget-image\" data-id=\"221f03d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"54\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_15_EN_DE.jpg\" class=\"attachment-full size-full wp-image-14088\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_15_EN_DE.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_15_EN_DE-300x37.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-781682a elementor-widget elementor-widget-spacer\" data-id=\"781682a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-700ece5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"700ece5\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-ba1df7c\" data-id=\"ba1df7c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c93f75e elementor-widget elementor-widget-heading\" data-id=\"c93f75e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">TIPP<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d97b55\" data-id=\"5d97b55\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6f87045 elementor-widget elementor-widget-text-editor\" data-id=\"6f87045\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In den GOLIAZ Workouts gibt es \u00dcbungen, bei denen du Wiederholungen z\u00e4hlen musst, aber auch Holds (isometrische \u00dcbungen), die du eine bestimmte Zeit ausf\u00fchren musst. Die GOLIAZ Stimme informiert dich, wenn du die auszuf\u00fchrende Zeit geschafft hast - du h\u00f6rst das Wort \u201eTIME\u201c. Wenn du einen Hold \u00dcbung unbroken ausf\u00fchren konntest, tippe auf Weiter, um zur n\u00e4chsten \u00dcbung zu gelangen. Konntest du den Hold jedoch nicht bis zum Schluss durchhalten, bist du broken und addierst die Zeit, die du pausiert hast, zur Gesamtzeit dazu. Du kannst also erst zur n\u00e4chsten \u00dcbung \u00fcbergehen, wenn du die gesamte Hold Zeit absolviert hast, unabh\u00e4ngig davon, ob du broken oder unbroken bist. Dar\u00fcber hinaus enthalten einige Workouts auch obligatorische Pausen. In diesem Fall startet die n\u00e4chste \u00dcbung automatisch nach Ablauf der Pausenzeit - du musst also nicht auf Weiter tippen.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-4da51cf elementor-widget elementor-widget-spacer\" data-id=\"4da51cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-392e5e4 elementor-widget elementor-widget-heading\" data-id=\"392e5e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Speichere dein Workout<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a0b863d elementor-widget elementor-widget-text-editor\" data-id=\"a0b863d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Nachdem du die letzte \u00dcbung ausgef\u00fchrt hast, kannst du entweder nach links wischen, die Seite oder BEENDEN antippen. Du wirst gefragt, ob du wirklich fertig bist. Tippe auf Speichern.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a928501 elementor-widget elementor-widget-image\" data-id=\"a928501\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"61\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_16_EN.jpg\" class=\"attachment-full size-full wp-image-14309\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_16_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_16_EN-300x42.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0c3cdb elementor-widget elementor-widget-text-editor\" data-id=\"d0c3cdb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Auf der Speicherseite kannst du ein sch\u00f6nes Bild, sowie einen Kommentar hinzuf\u00fcgen und dein Training auf Facebook teilen. Indem du auf die Schaltfl\u00e4che SPEICHERN tippst, wird dein Training im Feed ver\u00f6ffentlicht. Die Punkte der \u00dcbung werden zu der Gesamtpunktzahl deiner Trainingspunkte hinzugef\u00fcgt und deine zus\u00e4tzlichen Kalorien f\u00fcr den Tag werden berechnet.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ae5ea5a elementor-widget elementor-widget-image\" data-id=\"ae5ea5a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"754\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_17_EN.jpg\" class=\"attachment-full size-full wp-image-14100\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_17_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_17_EN-173x300.jpg 173w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6d76d7c elementor-widget elementor-widget-spacer\" data-id=\"6d76d7c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ac94a3a elementor-widget elementor-widget-text-editor\" data-id=\"ac94a3a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Herzlichen Gl\u00fcckwunsch zum Abschluss deines ersten Workouts! Wie du an deiner Leistung arbeiten kannst, um schneller zu werden und neue PBs zu erreichen, erf\u00e4hrst du in unserem <a href=\"https:\/\/goliaz.com\/de\/fortschritt-tutorial\/\">Tutorial \"Fortschritt\"<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Bei GOLIAZ findest du die gr\u00f6\u00dfte Auswahl an Bodyweight Workouts, \u00fcber 350! Au\u00dferdem gibt es viele weitere Funktionen zu entdecken. Du willst mehr wissen? Dann lass uns in das Modul eintauchen\u2026 <\/p>","protected":false},"author":7,"featured_media":33715,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[131],"tags":[192,193,194,195],"class_list":["post-11773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts\/11773"}],"collection":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/comments?post=11773"}],"version-history":[{"count":15,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts\/11773\/revisions"}],"predecessor-version":[{"id":39661,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/posts\/11773\/revisions\/39661"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/media\/33715"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/media?parent=11773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/categories?post=11773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/de\/wp-json\/wp\/v2\/tags?post=11773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}