{"componentChunkName":"component---src-page-generic-program-program-js","path":"/de/programs/2jRq9376TZAuPZMMPIyymW/","result":{"data":{"bottom":{"edges":[{"node":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.6666666666666665,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/eff08/0.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/c122a/0.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/fc643/0.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/549be/0.jpg 3840w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/5a2f5/0.jpg 4320w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/03d34/0.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/a4666/0.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/4243f/0.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/7d6cd/0.webp 3840w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/7eb88f812b9384bcad01f70a1574ca70/3bf4c/0.webp 4320w","sizes":"(max-width: 3840px) 100vw, 3840px"}}}}]},"allProgram":{"edges":[{"node":{"id":"de_DE__981","idParent":981,"description":"Dieses Programm führt dich systematisch zu mehr Kraft, Ausdauer und Kontrolle. Du wechselst zwischen intensiveren Cardio-Sequenzen und klar strukturierter Kraftarbeit, damit dein Körper nicht nur härter, sondern auch klüger arbeitet. Beine, Rumpf, Rücken und Schultern bekommen alle ihren Anteil, ohne dass du dich in endlosen Übungen verlierst. Die Cardio-Abschnitte bringen deinen Puls hoch und verbessern deine Belastbarkeit. Die Kraftsequenzen bauen Muskeln auf, sorgen für Stabilität und geben deinem Körper Form. Jede Einheit enthält einen festen Benchmark, damit du deinen Fortschritt schwarz auf weiß beobachten kannst. Du arbeitest konzentriert, im klaren Rhythmus und mit genug Intensität, um echte Veränderungen zu erzeugen. Das Ergebnis ist ein Training, das dich nicht nur fitter macht, sondern dir ein besseres Gefühl für deinen Körper gibt. Direkt, effektiv und voll auf Wirkung ausgelegt.","title":"Mach dich fit","imageUrl":"https://cdn4.service.prod.gymondo.io/content/2jRq9376TZAuPZMMPIyymW/de-DE/","videoUrl":null,"cardio":25,"coordination":25,"mobility":25,"strength":25,"tools":[{"id":19,"name":"Keine Geräte"}],"goal":{"id":15,"name":"Abnehmen","color":"f07580"},"level":2,"durationWeeks":4,"usp":[{"headline":"Jede Einheit mit Benchmark","body":"Du bekommst messbare Fortschritte statt Vermutungen. Jede Session zeigt dir, wie du dich entwickelst."},{"headline":"Kombination aus Kraft und Cardio","body":"Strukturierter Mix, der Muskeln aufbaut und Ausdauer verbessert, ohne einen Bereich zu vernachlässigen."},{"headline":"Für langfristige Ergebnisse","body":"Nicht nur schnell schwitzen, sondern nachhaltig stärker und fitter werden."}],"details":{"similarPrograms":[{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/5sXY8fBfSQM5i3zjXAwT2I/de-DE/","slug":"352-get-in-shape-beginner","title":"Get in Shape Beginner"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkaGCn1xOpmD/de-DE/","slug":"111-schlank-in-10-wochen","title":"Schlank in 10 Wochen"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbu7pVoZqdV/de-DE/","slug":"299-fatburner-express","title":"Fatburner Express"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbtbcMIYXYH/de-DE/","slug":"274-get-in-shape-beginner-2","title":"Get in Shape Beginner 2"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbrP9xtojNB/de-DE/","slug":"248-fat-burner-beginner-1","title":"Fat Burner Beginner 1"},{"imageUrl":"https://cdn4.service.prod.gymondo.io/content/pFzvyqHzz2lkbsJnrkY8Yn/de-DE/","slug":"266-mach-dich-krass","title":"MACH DICH KRASS"}],"workouts":{"totalElements":8,"content":[{"title":"Stark & Stabil","categoryTitle":"Krafttraining","durationSeconds":2100,"goal":{"color":"f07580"}},{"title":"Ganzkörper-Formung","categoryTitle":"Cardio","durationSeconds":1980,"goal":{"color":"f07580"}},{"title":"Fit & Koordiniert","categoryTitle":"Krafttraining","durationSeconds":1860,"goal":{"color":"f07580"}},{"title":"Kraft & Kontrolle","categoryTitle":"Krafttraining","durationSeconds":1980,"goal":{"color":"f07580"}},{"title":"Stark im Gleichgewicht","categoryTitle":"Krafttraining","durationSeconds":2040,"goal":{"color":"f07580"}}]},"imagesNode":{"header":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/c1679/webapp-detail-1080.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/eff08/webapp-detail-1080.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/c122a/webapp-detail-1080.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/fc643/webapp-detail-1080.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/c1679/webapp-detail-1080.jpg 2880w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/5c931/webapp-detail-1080.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/03d34/webapp-detail-1080.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/a4666/webapp-detail-1080.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/4243f/webapp-detail-1080.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/5c931/webapp-detail-1080.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.0558002936857562,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/c1679/webapp-detail-1080-male.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/eff08/webapp-detail-1080-male.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/c122a/webapp-detail-1080-male.jpg 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/fc643/webapp-detail-1080-male.jpg 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/c1679/webapp-detail-1080-male.jpg 2880w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/5c931/webapp-detail-1080-male.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/03d34/webapp-detail-1080-male.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/a4666/webapp-detail-1080-male.webp 1900w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/4243f/webapp-detail-1080-male.webp 2200w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/78dab453728ce78e1efa086120cb6857/5c931/webapp-detail-1080-male.webp 2880w","sizes":"(max-width: 2880px) 100vw, 2880px"}}},"headerMobile":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/eff08/mobile-titleimage-2x.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/d91f7/mobile-titleimage-2x.jpg 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/eff08/mobile-titleimage-2x.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/9ae44/mobile-titleimage-2x.jpg 2058w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/03d34/mobile-titleimage-2x.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/47f67/mobile-titleimage-2x.webp 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/03d34/mobile-titleimage-2x.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/24daf/mobile-titleimage-2x.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"headerMobileMale":{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1.4903129657228018,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/eff08/mobile-titleimage-2x-male.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/d91f7/mobile-titleimage-2x-male.jpg 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/eff08/mobile-titleimage-2x-male.jpg 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/9ae44/mobile-titleimage-2x-male.jpg 2058w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/03d34/mobile-titleimage-2x-male.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/47f67/mobile-titleimage-2x-male.webp 1000w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/03d34/mobile-titleimage-2x-male.webp 1400w,\nhttps://cdn.gymondo.com/frontend-pre-login/424/static/e7954ac8894790af889eac968d6017aa/24daf/mobile-titleimage-2x-male.webp 2058w","sizes":"(max-width: 1400px) 100vw, 1400px"}}},"usps":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/c358585dbf9bf1f22aaa8dc6f63725aa/a1eb1/usp1-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/c358585dbf9bf1f22aaa8dc6f63725aa/a1eb1/usp1-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/c358585dbf9bf1f22aaa8dc6f63725aa/b0751/usp1-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/c358585dbf9bf1f22aaa8dc6f63725aa/b0751/usp1-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/a519aeb375265033ccf39bf8f440a7ce/a1eb1/usp2-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/a519aeb375265033ccf39bf8f440a7ce/a1eb1/usp2-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/a519aeb375265033ccf39bf8f440a7ce/b0751/usp2-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/a519aeb375265033ccf39bf8f440a7ce/b0751/usp2-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":2.1621621621621623,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/d9a80487b44f167f900e5cc92e1967a7/a1eb1/usp3-min.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/d9a80487b44f167f900e5cc92e1967a7/a1eb1/usp3-min.jpg 800w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/d9a80487b44f167f900e5cc92e1967a7/b0751/usp3-min.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/d9a80487b44f167f900e5cc92e1967a7/b0751/usp3-min.webp 800w","sizes":"(max-width: 800px) 100vw, 800px"}}}],"previews":[],"workouts":[{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/4e7da0c53bb956d6b96109a181620bb1/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/4e7da0c53bb956d6b96109a181620bb1/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/4e7da0c53bb956d6b96109a181620bb1/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/4e7da0c53bb956d6b96109a181620bb1/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/4405a999727bf0fa0b7acd08c23eaaa9/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/4405a999727bf0fa0b7acd08c23eaaa9/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/4405a999727bf0fa0b7acd08c23eaaa9/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/4405a999727bf0fa0b7acd08c23eaaa9/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,/9j/2wBDABALDA4MChAODQ4SERATGCgaGBYWGDEjJR0oOjM9PDkzODdASFxOQERXRTc4UG1RV19iZ2hnPk1xeXBkeFxlZ2P/2wBDARESEhgVGC8aGi9jQjhCY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2NjY2P/wgARCAAUABQDASIAAhEBAxEB/8QAGAABAQEBAQAAAAAAAAAAAAAAAAMEAQX/xAAVAQEBAAAAAAAAAAAAAAAAAAABAv/aAAwDAQACEAMQAAAB9Cd881vSBzEJID//xAAbEAADAAIDAAAAAAAAAAAAAAABAgMAEgQQE//aAAgBAQABBQLkvpOdS1MqgoFiFXcdNVg3q2f/xAAWEQADAAAAAAAAAAAAAAAAAAAAEBH/2gAIAQMBAT8BI//EABcRAAMBAAAAAAAAAAAAAAAAAAABEBL/2gAIAQIBAT8BNK//xAAcEAACAgMBAQAAAAAAAAAAAAABEQACECExMkH/2gAIAQEABj8CacqwN1fcCtuOMegdPKnyf//EABsQAAMBAAMBAAAAAAAAAAAAAAABESEQMUHw/9oACAEBAAE/IXySu6JxF5OFmuzBIrqt4vDQrHFJEfBH/9oADAMBAAIAAwAAABCI9/8A/8QAGBEAAgMAAAAAAAAAAAAAAAAAABEBEFH/2gAIAQMBAT8QcIfL/8QAFxEAAwEAAAAAAAAAAAAAAAAAABARYf/aAAgBAgEBPxCGj//EAB0QAQADAQACAwAAAAAAAAAAAAEAESExUWGBkaH/2gAIAQEAAT8QDiQmxR5+6lixIa68P24hcHhIK1cuXsDpww34S/liaNxrk21W/c2WlFlxvh//2Q==","aspectRatio":1,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/b3b162337dd9f2af9b4cca77fd86b600/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/b3b162337dd9f2af9b4cca77fd86b600/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b3b162337dd9f2af9b4cca77fd86b600/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/b3b162337dd9f2af9b4cca77fd86b600/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/4316f8211cf04976116de2998ee39b64/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/4316f8211cf04976116de2998ee39b64/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/4316f8211cf04976116de2998ee39b64/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/4316f8211cf04976116de2998ee39b64/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}},{"childImageSharp":{"fluid":{"base64":"data:image/jpeg;base64,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","aspectRatio":1,"src":"https://cdn.gymondo.com/frontend-pre-login/424/static/69145ab542231a17e49cc9d5564ed6ee/20e89/webapp-thumbnail.jpg","srcSet":"https://cdn.gymondo.com/frontend-pre-login/424/static/69145ab542231a17e49cc9d5564ed6ee/20e89/webapp-thumbnail.jpg 420w","srcWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/69145ab542231a17e49cc9d5564ed6ee/f4c92/webapp-thumbnail.webp","srcSetWebp":"https://cdn.gymondo.com/frontend-pre-login/424/static/69145ab542231a17e49cc9d5564ed6ee/f4c92/webapp-thumbnail.webp 420w","sizes":"(max-width: 420px) 100vw, 420px"}}}]}}}}]}},"pageContext":{"locale":"de","id":"de_DE__981","goalRegex":"page/generic/program/static/image/0.jpg$/","page":"programs","views":{"de":"981-mach-dich-fit"},"seoSpecific":{"title":"Mach dich fit","description":"Dieses Programm führt dich systematisch zu mehr Kraft, Ausdauer und Kontrolle. Du wechselst zwischen intensiveren Cardio-Sequenzen und klar strukturierter Kraftarbeit, damit dein Körper nicht nur härter, sondern auch klüger arbeitet. Beine, Rumpf, Rücken und Schultern bekommen alle ihren Anteil, ohne dass du dich in endlosen Übungen verlierst. Die Cardio-Abschnitte bringen deinen Puls hoch und verbessern deine Belastbarkeit. Die Kraftsequenzen bauen Muskeln auf, sorgen für Stabilität und geben deinem Körper Form. Jede Einheit enthält einen festen Benchmark, damit du deinen Fortschritt schwarz auf weiß beobachten kannst. Du arbeitest konzentriert, im klaren Rhythmus und mit genug Intensität, um echte Veränderungen zu erzeugen. Das Ergebnis ist ein Training, das dich nicht nur fitter macht, sondern dir ein besseres Gefühl für deinen Körper gibt. Direkt, effektiv und voll auf Wirkung ausgelegt.","canonical":"https://www.gymondo.com/de/programs/981-mach-dich-fit/"},"redirectURL":"/de/programs/981-mach-dich-fit/"}},"staticQueryHashes":[]}