{"id":40654,"date":"2023-01-06T07:00:36","date_gmt":"2023-01-06T06:00:36","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=40654"},"modified":"2025-09-28T08:58:07","modified_gmt":"2025-09-28T08:58:07","slug":"lower-body-blast-workout","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/de\/sportstyle\/lower-body-blast-workout\/","title":{"rendered":"Unterer K\u00f6rper Blast Workout"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/de\/\">Startseite<\/a>\/\n        <a href=\"\/de\/category\/sportstyle\/\">Sportstyle<\/a>\/ Training f\u00fcr den Unterk\u00f6rper\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"4 people in a gym using a Lower Body Blast Workout\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/08\/09_LowerBodyBlastWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\">Sportstyle<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/de\/sportstyle\/lower-body-blast-workout\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >Unterer K\u00f6rper Blast Workout<\/h1>\n        <div class=\"articleintro\" >Baue deine Basis auf<\/div>\n        <div class=\"date\">6. Januar 2023 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Lower Body Blast Workout&quot;, \"text\": &quot;Never skip a leg day again! The lower body deserves your attention \\u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u2019s always a good time to give a little more love to your butt, hips, thighs and legs.\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/de\/sportstyle\/lower-body-blast-workout\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/de\/sportstyle\/lower-body-blast-workout\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/de\/sportstyle\/lower-body-blast-workout\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Flower-body-blast-workout%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Fde%2Fsportstyle%2Flower-body-blast-workout%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Lassen Sie nie wieder einen Beintag aus! Der untere K\u00f6rper verdient Ihre Aufmerksamkeit \u2500 ob Sie nun schneller laufen, h\u00e4rter tanzen oder sich einfach besser in Ihrem K\u00f6rper f\u00fchlen wollen, es ist immer ein guter Zeitpunkt, Ihrem Hintern, Ihren H\u00fcften, Oberschenkeln und Beinen etwas mehr Liebe zu schenken.<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Warum die Kraft im Unterk\u00f6rper so wichtig ist<\/span>\n<br\/>\u00a0<br\/>\n<br\/>Viele Menschen setzen \u2018Unterk\u00f6rper\u2019 mit Po gleich, aber zu einer starken Basis geh\u00f6rt noch viel mehr. <strong>Unser Unterk\u00f6rper beherbergt einige der gr\u00f6\u00dften und st\u00e4rksten Muskeln des K\u00f6rpers, und ihre Erhaltung ist f\u00fcr unsere allgemeine Gesundheit von entscheidender Bedeutung.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><b>Funktionelle Bewegungen <\/b>sind Handlungen, die wir jeden Tag ausf\u00fchren, wenn wir einkaufen gehen oder mit dem Hund spielen. <strong>Der Unterk\u00f6rper enth\u00e4lt funktionelle Muskelgruppen, die bei diesen Bewegungen zur Stabilisierung beitragen.<\/strong> Das Training dieser Muskeln hilft uns, unsere Beweglichkeit und unser Gleichgewicht zu erhalten, was auch bedeutet, dass wir St\u00fcrze und Verletzungen beim Training und bei unseren t\u00e4glichen Aktivit\u00e4ten vermeiden k\u00f6nnen.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Die Kraft im Unterk\u00f6rper spielt ebenfalls eine gro\u00dfe Rolle bei unserer <b>Ausdauer und Ruheumsatz<\/b>. Selbst wenn Sie nicht vorhaben, in n\u00e4chster Zeit einen Berg zu besteigen oder einen Marathon zu laufen, hilft es, diese Muskelgruppen stark zu halten. <strong>Erleichtert das t\u00e4gliche Training und erh\u00f6ht Ihren Grundumsatz.<\/strong><\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Ein kr\u00e4ftiger Unterk\u00f6rper hilft dabei, sich zu verbessern. <b>sportliche Leistung<\/b> <strong>Das bedeutet, dass Sie l\u00e4nger laufen, mehr Gewicht heben und insgesamt bessere Leistungen erbringen k\u00f6nnen.<\/strong> Da in der unteren K\u00f6rperh\u00e4lfte so viel Kraft erzeugt wird, kann es sich sehr positiv auf Ihre allgemeine Fitness auswirken, wenn Sie einige Tage pro Woche \u00dcbungen f\u00fcr den Unterk\u00f6rper machen.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Die St\u00e4rkung des Unterk\u00f6rpers kann auch<b> die Schmerzen insgesamt lindern<\/b>, insbesondere wenn Sie viel Zeit vor dem Computer verbringen oder schwere Gegenst\u00e4nde heben. <strong>Eine starke und stabile Basis hilft dabei, die K\u00f6rperhaltung zu verbessern und die Stabilisierung des Rumpfes zu unterst\u00fctzen.,<\/strong> was bei R\u00fccken- und Nackenschmerzen enorm helfen kann!<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Nicht zuletzt kann eine starke Grundlage dazu beitragen, dass<b> psychologisch zu mehr Selbstvertrauen, Stabilit\u00e4t und Bodenst\u00e4ndigkeit beitragen<\/b>. <strong>Sicher, ein trainierter Po ist derzeit im Trend, aber es spricht auch einiges daf\u00fcr, eine kr\u00e4ftige Basis zu haben, von der aus man sich durch die Welt bewegen kann.<\/strong><\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Lernen Sie die Muskelgruppen kennen\u00a0\u00a0<\/span>\n<br\/>\u00a0<br\/>\n<br\/><strong>F\u00fcr Trainingszwecke kann es hilfreich sein, sich den K\u00f6rper in zwei H\u00e4lften vorzustellen.<\/strong> Sie haben die vordere Muskelkette, die entlang der Vorderseite verl\u00e4uft, und die hintere Muskelkette auf der gegen\u00fcberliegenden Seite, die alles entlang des R\u00fcckens umfasst.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nVierk\u00f6pfiger Oberschenkelmuskel<br \/>\nAdduktoren<br \/>\nVorderseite der Wade<br \/>\nStabilisatoren in den H\u00fcften<\/p>\n<br\/><br\/>Vordere Muskelkette des Unterk\u00f6rpers <\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nGes\u00e4\u00dfmuskeln<br \/>\nKniesehnen<br \/>\nEntf\u00fchrer<br \/>\nK\u00e4lber<br \/>\nStabilisatoren in den H\u00fcften <\/p>\n<br\/><br\/>Muskeln der hinteren Kette des Unterk\u00f6rpers <\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Schnelle Trainingstipps\u00a0<\/span>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><strong>Denken Sie immer daran, mit einem kleinen Aufw\u00e4rmtraining zu beginnen.<\/strong> (etwas Cardio, um ins Schwitzen zu kommen) und einige dynamische Dehn\u00fcbungen, damit Ihre Muskeln geschmeidig sind, wenn Sie mit dem Training beginnen.<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Einige Ger\u00e4te, die man gut zur Hand haben sollte: Widerstandsb\u00e4nder, Hanteln und\/oder Kettlebells<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\"><strong>Variieren Sie die Anzahl der S\u00e4tze und Gewichte, die Sie trainieren.<\/strong> damit sich der K\u00f6rper nicht an die gleiche Routine gew\u00f6hnt<\/li>\n<\/ul>\n<br\/>\u00a0<br\/>\n<ul>\n<li aria-level=\"1\">Beherrsche die Grundbewegungen und <strong>Bringen Sie Ihre Ausrichtung auf den Punkt<\/strong> bevor Sie das Gewicht erh\u00f6hen oder die Anzahl der S\u00e4tze steigern<\/li>\n<\/ul>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><b>Bewegungsliste &amp; Trainingsroutine<\/b><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Es gibt unz\u00e4hlige \u00dcbungen f\u00fcr den Unterk\u00f6rper, mit denen wir uns fit halten k\u00f6nnen. Viele davon lassen sich so abwandeln, dass sie bestimmte Muskeln wie die Oberschenkelr\u00fcckseite oder die Ges\u00e4\u00dfmuskulatur trainieren, oder sie lassen sich beschleunigen, um ein wenig Cardio in das Training zu integrieren. <strong>Versuchen Sie, sowohl Druckbewegungen \u2013 indem Sie sich mit den F\u00fc\u00dfen absto\u00dfen, um den K\u00f6rper vom Boden wegzudr\u00fccken \u2013 als auch Zugbewegungen einzubeziehen. <\/strong>bei denen Sie Ihre Oberschenkelmuskeln anspannen, um Ihre H\u00fcften zu strecken.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><b><strong>Stellen Sie sich Ihr eigenes HIIT-Trainingsprogramm zusammen, indem Sie Bewegungen aus dieser Liste ausw\u00e4hlen.<\/strong><\/b> Die Anzahl der S\u00e4tze und Wiederholungen pro \u00dcbung kann je nach Fitnesslevel und Zielen variieren. Jeder Mensch ist anders, probieren Sie also verschiedene Trainings aus und finden Sie ein Workout, das Sie herausfordert.<br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>F\u00fcr ein schnelles Training f\u00fcr den Unterk\u00f6rper k\u00f6nnen Sie 8 \u00dcbungen aus dieser Liste ausw\u00e4hlen.<\/strong> und wiederholen Sie diese jede Minute (EMOM), wobei Sie 3-4 S\u00e4tze jeder \u00dcbung mit der von Ihnen gew\u00e4hlten Anzahl an Wiederholungen in jedem Zyklus anstreben.<br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_quote\" ><p>___<br \/>\nKlassische Ausfallschritt<br \/>\nKettlebell-Schw\u00fcnge<br \/>\nBergsteiger<br \/>\nBeugung mit Hantel oder Kettlebell<br \/>\nSchl\u00e4ge (mit leichter Hantel f\u00fcr zus\u00e4tzliche Herausforderung)<br \/>\nWechselseitige Ausfallschritte<br \/>\nPli\u00e9-Kniebeuge<br \/>\nSeitliche Ausfallschritte (mit Widerstandsb\u00e4nder f\u00fcr zus\u00e4tzliche Herausforderung)<br \/>\nGlute Bridges<br \/>\nWeitsprung-Kniebeugen<br \/>\nKreuzheben<br \/>\nR\u00fcckw\u00e4rtsausfallschritt<br \/>\nWadenheben<br \/>\nBeinbeuger-Curl<br \/>\nBulgarische Split-Kniebeuge<br \/>\nH\u00fcftst\u00f6\u00dfe (k\u00f6nnen mit oder ohne Gewichte ausgef\u00fchrt werden)<br \/>\nStep-Ups<br \/>\nBurpee<br \/>\nKniebeuge mit Sprung<br \/>\nPistolen-Kniebeuge<br \/>\nHydrant<br \/>\nEselskick<\/p>\n<br\/><br\/>\u00dcbungsliste<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Um es zusammenzufassen:<\/span>\n<span class=\"textStyle_intro\">Dein Unterk\u00f6rper ist deine Basis und dein Fundament, das dich beim Gehen, Laufen, Springen und im Alltag st\u00fctzt. Einige deiner gr\u00f6\u00dften und st\u00e4rksten Muskeln befinden sich hier, ebenso wie einige der wichtigsten Muskeln f\u00fcr allt\u00e4gliche Bewegungen und allgemeine sportliche Leistungen. Schenke deinem Unterk\u00f6rper etwas Liebe und lass das Beintraining nicht ausfallen!<\/span>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row image single -->\n<div class=\"row rowSingleColumnNarrow spacing\">\n\t<div class=\"col\">\n\t<div class=\"0 scrollAnim\" \n\t    \n\t     style=\"Narrow;position:relative;overflow:hidden;\t;\" >\n\t<img decoding=\"async\" alt=\"Kristine Mitchell - Blogger\"\n\t    class=\"\"\n\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t    object-position: 45% 41%; object-fit: cover;\"\/>\n\t    <\/div>\n\t\n\t\t<div class=\"descr\">Kristine Mitchell ist freiberufliche Journalistin und besch\u00e4ftigt sich in ihrer Arbeit mit globaler Kultur, kreativem Ausdruck und Mustern, die sie in ihrer Umgebung beobachtet.<\/div>\n\t<\/div>\n<\/div>\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Trainieren Sie<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary\">Sportstyle<\/a>\n\t\t\t        <h4>Einsteigerfreundliche HIIT-Workouts<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        Lassen Sie sich nicht von dem schlechten Ruf des hochintensiven Intervalltrainings abschrecken - HIIT ist f\u00fcr fast jeden geeignet. Durch den Wechsel zwischen intensiven Aktivit\u00e4ts- und Ruhephasen geht es nur um die wahrgenommene Anstrengung, was es subjektiv macht: Sie k\u00f6nnen Ihre Erfahrung individuell gestalten. Entdecken Sie die effektive, schnelle und unterhaltsame Welt des HIIT mit diesem anf\u00e4ngerfreundlichen Plan.\n\u00a0\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/beginner-friendly-hiit-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/beginner-friendly-hiit-workouts\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"A group of people practicing a HIIT Workouts\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2021\/08\/HIIT_Workout-scaled-1.jpeg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/\" \n\t\t\t\t\t\t\t\t\t    id=\"34025\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"A woman practicing a Home Workout with her daughter\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/01\/01_HomeWorkout_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>Exklusive Bodyweight-Workouts f\u00fcr zu Hause<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Manchmal kann es schwierig sein, ins Fitnessstudio zu gehen \u2500 sei es aufgrund mangelnder Motivation, fehlender Verkehrsmittel oder einer bestimmten globalen Pandemie. Deshalb k\u00f6nnen Bodyweight-Workouts f\u00fcr zu Hause die Rettung sein und das Spiel ver\u00e4ndern. Wir haben ein paar umfassende Zirkeltrainings f\u00fcr zu Hause zusammengestellt, bei denen ausschlie\u00dflich das eigene K\u00f6rpergewicht zum Einsatz kommt, mit einigen zus\u00e4tzlichen Ausrichtungshinweisen und \u00c4nderungsideen, die man im Hinterkopf behalten sollte.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/bodyweight-exclusive-home-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/fitness-at-puma-5-mini-workouts\/\" \n\t\t\t\t\t\t\t\t\t    id=\"38965\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/21AW_RT_Fuse_ANNIE_61529-1-scaled-1-scaled.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/de\/category\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>5 Mini-Workouts<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Um in Form zu bleiben, muss man nicht seine Seele an das Fitnessstudio verkaufen. In Wirklichkeit geht es bei der Gesunderhaltung von K\u00f6rper und Geist viel mehr darum, einen Lebensstil zu entwickeln, der regelm\u00e4\u00dfige Bewegung und Aktivit\u00e4t beinhaltet. Doch die moderne Zeit ist schnelllebig, und manchmal schrecken wir vor dem Training zur\u00fcck, weil wir denken, dass wir nicht genug Zeit haben, um eine Trainingseinheit in unseren vollen Terminkalender einzubauen.\nMini-Workouts sind eine gro\u00dfartige M\u00f6glichkeit, diese einschr\u00e4nkende \u00dcberzeugung zu durchbrechen, Ihr Trainingsprogramm zu verbessern und sich auch dann k\u00f6rperlich zu bet\u00e4tigen, wenn Sie nicht viel Zeit haben. Sie sind flexibel, schnell und effizient, und mit ein wenig Konzentration k\u00f6nnen Sie sie \u00fcberall durchf\u00fchren und von den gesundheitlichen Vorteilen profitieren.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/de\/sportstyle\/fitness-at-puma-5-mini-workouts\/\" data-no-translation=\"\" data-trp-gettext=\"\">Story lesen<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Lassen Sie nie wieder einen Beintag aus! Der untere K\u00f6rper verdient Ihre Aufmerksamkeit \u2500 ob Sie nun schneller laufen, h\u00e4rter tanzen oder sich einfach besser in Ihrem K\u00f6rper f\u00fchlen wollen, es ist immer ein guter Zeitpunkt, Ihrem Hintern, Ihren H\u00fcften, Oberschenkeln und Beinen etwas mehr Liebe zu schenken.<\/p>","protected":false},"author":13,"featured_media":40655,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":1218,"meta-headline":"Lower Body Blast Workout","footnotes":""},"categories":[3],"class_list":["post-40654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":40654,"post_author":"13","post_date":"2023-01-06 07:00:36","post_date_gmt":"2023-01-06 06:00:36","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":40655},\"headline\":\"Lower Body Blast Workout\",\"content\":\"Build your Base\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u0026rsquo;s always a good time to give a little more love to your butt, hips, thighs and legs.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Why Lower-Body Strength Is So Important\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Many people equate \\u0026lsquo;lower body\\u0026rsquo; with booty, but there\\u0026rsquo;s a lot more to having a strong base. \\u0026lt;strong\\u0026gt;Our lower body is the location of some of the largest and strongest muscles in the body and maintaining them is vital for our overall health.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;b\\u0026gt;Functional movements \\u0026lt;\/b\\u0026gt;are actions we take every day, when out grocery shopping or playing with the dog. \\u0026lt;strong\\u0026gt;The lower body contains functional muscle groups that help stabilize during these movements.\\u0026lt;\/strong\\u0026gt; Working on these muscles helps maintain our agility and balance, which also means avoiding falls and injuries during workouts and our daily activities.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Lower body strength also plays a huge role in our \\u0026lt;b\\u0026gt;stamina and resting metabolism\\u0026lt;\/b\\u0026gt;. Even if you have no plans to hike a mountain or run a marathon anytime soon, keeping these muscle groups strong helps \\u0026lt;strong\\u0026gt;make everyday exercise easier and elevates your baseline calorie burn.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;A sturdy lower body helps improve \\u0026lt;b\\u0026gt;athletic performance\\u0026lt;\/b\\u0026gt; \\u0026lt;strong\\u0026gt;meaning you can run longer, lift strong and just generally perform better.\\u0026lt;\/strong\\u0026gt; So much power is generated in the body\\u0026rsquo;s lower-half, dedicating a few days a week to lower body exercises can have a great effect on your overall fitness.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Strengthening the lower body can also\\u0026lt;b\\u0026gt; reduce overall pain\\u0026lt;\/b\\u0026gt;, especially if you spend a lot of time hunched over a computer or lifting heavy objects. \\u0026lt;strong\\u0026gt;Having a strong and stable base helps improve posture and supports stabilization of the core,\\u0026lt;\/strong\\u0026gt; which can help massively with bad and neck pain!\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Last but not least, having a strong foundation can\\u0026lt;b\\u0026gt; psychologically contribute to more feelings of confidence, stability and groundedness\\u0026lt;\/b\\u0026gt;. \\u0026lt;strong\\u0026gt;Sure, having a toned booty is trendy at the moment, but there is something to be said for having a powerful base from which you can move through the world.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Get to Know the Muscle Groups\\u0026nbsp;\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;It can be helpful to visualize the body in two halves for training purposes.\\u0026lt;\/strong\\u0026gt; You have the anterior chain running along the front and the posterior chain on the opposite side which includes everything along the back.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nQuadriceps\\u0026lt;br \/\\u0026gt;\\nAdductors\\u0026lt;br \/\\u0026gt;\\nFront of calf\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Anterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nGlutes\\u0026lt;br \/\\u0026gt;\\nHamstrings\\u0026lt;br \/\\u0026gt;\\nAbductors\\u0026lt;br \/\\u0026gt;\\nCalves\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Posterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Quick Training Tips\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Always remember to start off with a little warm-up\\u0026lt;\/strong\\u0026gt; (some cardio to get sweating) and some dynamic stretches so your muscles are limber when you start training\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Some equipment that is good to have on hand: resistance band, dumbbell and\/or kettlebell\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Rotate the number of sets and weights you do\\u0026lt;\/strong\\u0026gt; so the body does not get used to the same routine\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Master the basic moves and \\u0026lt;strong\\u0026gt;get your alignment on point\\u0026lt;\/strong\\u0026gt; before adding weight or upping the number of sets\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Movement List \\u0026amp;amp; Workout Routine\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;There are tons of lower body exercises that we can use to keep us on our toes. Many of them can be altered to target specific muscles, such as the hamstrings or glutes, or sped up to throw a bit of cardio into the routine. \\u0026lt;strong\\u0026gt;Try to include both push movements \u2500 driving through the feet to push the body away from the floor \u2500 and pull movements \\u0026lt;\/strong\\u0026gt;which involve squeezing your hamstrings to extend your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;\\u0026lt;strong\\u0026gt;Build your own HIIT routine by selecting movements from this list.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/b\\u0026gt; The number of sets and reps per exercise can vary depending on your fitness level and goals; everyone is different so experiment and find a workout that challenges you.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;For a quick lower body blast workout you can try selecting 8 exercises from this list\\u0026lt;\/strong\\u0026gt; and cycle through them every minute on the minute (EMOM), aiming for 3-4 sets of each exercise with your chosen number of reps in each cycle.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nClassic Lunge\\u0026lt;br \/\\u0026gt;\\nKettlebell Swings\\u0026lt;br \/\\u0026gt;\\nMountain Climbers\\u0026lt;br \/\\u0026gt;\\nGoblet Squat with dumbbell or kettlebell\\u0026lt;br \/\\u0026gt;\\nPunches (with light dumbbell for added challenge)\\u0026lt;br \/\\u0026gt;\\nAlternating Side Lunge\\u0026lt;br \/\\u0026gt;\\nPli\\u0026eacute; Squat\\u0026lt;br \/\\u0026gt;\\nLateral Step Squat (with resistance band for added challenge)\\u0026lt;br \/\\u0026gt;\\nGlute Bridges\\u0026lt;br \/\\u0026gt;\\nWide Jump Squats\\u0026lt;br \/\\u0026gt;\\nDeadlift\\u0026lt;br \/\\u0026gt;\\nCurtsy Lunge\\u0026lt;br \/\\u0026gt;\\nCalf Raise\\u0026lt;br \/\\u0026gt;\\nHamstring Curl\\u0026lt;br \/\\u0026gt;\\nBulgarian Split Squat\\u0026lt;br \/\\u0026gt;\\nHip Thrusts (can be done weighted or unweighted)\\u0026lt;br \/\\u0026gt;\\nStep-Ups\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;br \/\\u0026gt;\\nSquat Jack\\u0026lt;br \/\\u0026gt;\\nPistol Squat\\u0026lt;br \/\\u0026gt;\\nFire Hydrant\\u0026lt;br \/\\u0026gt;\\nDonkey Kick\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Excercise List\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;To wrap it up:\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Your lower body is your base and foundation, supporting you as you walk, run, jump and live. Some of your largest and strongest muscles are located down here, as are some of the most essential ones for daily movements and general athletic performance. Show the lower body some love and don\\u0026rsquo;t skip leg day!\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-image-single {\"migrateBlock\":true,\"title\":\"\",\"images\":[{\"width\":1709,\"height\":2560,\"file\":\"2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"filesize\":309654,\"sizes\":{\"medium\":{\"file\":\"kris_option3-2-scaled-1-200x300.jpg\",\"width\":200,\"height\":300,\"mime-type\":\"image\/jpeg\",\"filesize\":9185},\"large\":{\"file\":\"kris_option3-2-scaled-1-683x1024.jpg\",\"width\":683,\"height\":1024,\"mime-type\":\"image\/jpeg\",\"filesize\":64030},\"thumbnail\":{\"file\":\"kris_option3-2-scaled-1-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4423},\"medium_large\":{\"file\":\"kris_option3-2-scaled-1-768x1151.jpg\",\"width\":768,\"height\":1151,\"mime-type\":\"image\/jpeg\",\"filesize\":77921},\"1536x1536\":{\"file\":\"kris_option3-2-scaled-1-1025x1536.jpg\",\"width\":1025,\"height\":1536,\"mime-type\":\"image\/jpeg\",\"filesize\":127276},\"2048x2048\":{\"file\":\"kris_option3-2-scaled-1-1367x2048.jpg\",\"width\":1367,\"height\":2048,\"mime-type\":\"image\/jpeg\",\"filesize\":210011},\"trp-custom-language-flag\":{\"file\":\"kris_option3-2-scaled-1-8x12.jpg\",\"width\":8,\"height\":12,\"mime-type\":\"image\/jpeg\",\"filesize\":348}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"original_image\":\"kris_option3-2-scaled-1.jpg\",\"id\":39187,\"alt\":\"Kristine Mitchell - Blogger\",\"caption\":\"Kristine Mitchell is a freelance journalist based in Berlin, whose work explores art, culture and current fashion trends she observes in the world around her. \",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"title\":\"kris_option3\",\"aspect_ratio\":0.667578125,\"focalPointLeft\":0.45,\"focalPointTop\":0.41}],\"headlines\":[\"In Collaboration\"],\"showCaptions\":[true],\"portraitMode\":[true],\"image\":{\"id\":39187},\"style\":\"Narrow\",\"aspect\":\"0\",\"spacing\":true,\"headline\":\"\",\"caption\":\"\",\"showCaption\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Get worked out\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Get worked out\",\"icon\":\"\",\"manualArticles\":[{\"id\":29672},{\"id\":34025},{\"id\":38965}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Lower Body Blast Workout","post_excerpt":"Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\u2019s always a good time to give a little more love to your butt, hips, thighs and legs.\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"lower-body-blast-workout","to_ping":"","pinged":"","post_modified":"2025-09-28 08:58:07","post_modified_gmt":"2025-09-28 08:58:07","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=40654","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":40654,"author":"13","date":"2023-01-06 07:00:36","date_gmt":"2023-01-06 06:00:36","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":40655},\"headline\":\"Lower Body Blast Workout\",\"content\":\"Build your Base\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Never skip a leg day again! The lower body deserves your attention \u2500 whether you want to run fast, dance harder or simply feel better in your body, it\\u0026rsquo;s always a good time to give a little more love to your butt, hips, thighs and legs.\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Why Lower-Body Strength Is So Important\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Many people equate \\u0026lsquo;lower body\\u0026rsquo; with booty, but there\\u0026rsquo;s a lot more to having a strong base. \\u0026lt;strong\\u0026gt;Our lower body is the location of some of the largest and strongest muscles in the body and maintaining them is vital for our overall health.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;b\\u0026gt;Functional movements \\u0026lt;\/b\\u0026gt;are actions we take every day, when out grocery shopping or playing with the dog. \\u0026lt;strong\\u0026gt;The lower body contains functional muscle groups that help stabilize during these movements.\\u0026lt;\/strong\\u0026gt; Working on these muscles helps maintain our agility and balance, which also means avoiding falls and injuries during workouts and our daily activities.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Lower body strength also plays a huge role in our \\u0026lt;b\\u0026gt;stamina and resting metabolism\\u0026lt;\/b\\u0026gt;. Even if you have no plans to hike a mountain or run a marathon anytime soon, keeping these muscle groups strong helps \\u0026lt;strong\\u0026gt;make everyday exercise easier and elevates your baseline calorie burn.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;A sturdy lower body helps improve \\u0026lt;b\\u0026gt;athletic performance\\u0026lt;\/b\\u0026gt; \\u0026lt;strong\\u0026gt;meaning you can run longer, lift strong and just generally perform better.\\u0026lt;\/strong\\u0026gt; So much power is generated in the body\\u0026rsquo;s lower-half, dedicating a few days a week to lower body exercises can have a great effect on your overall fitness.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Strengthening the lower body can also\\u0026lt;b\\u0026gt; reduce overall pain\\u0026lt;\/b\\u0026gt;, especially if you spend a lot of time hunched over a computer or lifting heavy objects. \\u0026lt;strong\\u0026gt;Having a strong and stable base helps improve posture and supports stabilization of the core,\\u0026lt;\/strong\\u0026gt; which can help massively with bad and neck pain!\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Last but not least, having a strong foundation can\\u0026lt;b\\u0026gt; psychologically contribute to more feelings of confidence, stability and groundedness\\u0026lt;\/b\\u0026gt;. \\u0026lt;strong\\u0026gt;Sure, having a toned booty is trendy at the moment, but there is something to be said for having a powerful base from which you can move through the world.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Get to Know the Muscle Groups\\u0026nbsp;\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;It can be helpful to visualize the body in two halves for training purposes.\\u0026lt;\/strong\\u0026gt; You have the anterior chain running along the front and the posterior chain on the opposite side which includes everything along the back.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nQuadriceps\\u0026lt;br \/\\u0026gt;\\nAdductors\\u0026lt;br \/\\u0026gt;\\nFront of calf\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Anterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nGlutes\\u0026lt;br \/\\u0026gt;\\nHamstrings\\u0026lt;br \/\\u0026gt;\\nAbductors\\u0026lt;br \/\\u0026gt;\\nCalves\\u0026lt;br \/\\u0026gt;\\nStabilizers in the hips \\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Posterior Chain Lower-Body Muscles \",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Quick Training Tips\\u0026nbsp;\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Always remember to start off with a little warm-up\\u0026lt;\/strong\\u0026gt; (some cardio to get sweating) and some dynamic stretches so your muscles are limber when you start training\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Some equipment that is good to have on hand: resistance band, dumbbell and\/or kettlebell\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;\\u0026lt;strong\\u0026gt;Rotate the number of sets and weights you do\\u0026lt;\/strong\\u0026gt; so the body does not get used to the same routine\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li aria-level=\\u0026quot;1\\u0026quot;\\u0026gt;Master the basic moves and \\u0026lt;strong\\u0026gt;get your alignment on point\\u0026lt;\/strong\\u0026gt; before adding weight or upping the number of sets\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;Movement List \\u0026amp;amp; Workout Routine\\u0026lt;\/b\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;There are tons of lower body exercises that we can use to keep us on our toes. Many of them can be altered to target specific muscles, such as the hamstrings or glutes, or sped up to throw a bit of cardio into the routine. \\u0026lt;strong\\u0026gt;Try to include both push movements \u2500 driving through the feet to push the body away from the floor \u2500 and pull movements \\u0026lt;\/strong\\u0026gt;which involve squeezing your hamstrings to extend your hips.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;b\\u0026gt;\\u0026lt;strong\\u0026gt;Build your own HIIT routine by selecting movements from this list.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/b\\u0026gt; The number of sets and reps per exercise can vary depending on your fitness level and goals; everyone is different so experiment and find a workout that challenges you.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;For a quick lower body blast workout you can try selecting 8 exercises from this list\\u0026lt;\/strong\\u0026gt; and cycle through them every minute on the minute (EMOM), aiming for 3-4 sets of each exercise with your chosen number of reps in each cycle.\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;p\\u0026gt;___\\u0026lt;br \/\\u0026gt;\\nClassic Lunge\\u0026lt;br \/\\u0026gt;\\nKettlebell Swings\\u0026lt;br \/\\u0026gt;\\nMountain Climbers\\u0026lt;br \/\\u0026gt;\\nGoblet Squat with dumbbell or kettlebell\\u0026lt;br \/\\u0026gt;\\nPunches (with light dumbbell for added challenge)\\u0026lt;br \/\\u0026gt;\\nAlternating Side Lunge\\u0026lt;br \/\\u0026gt;\\nPli\\u0026eacute; Squat\\u0026lt;br \/\\u0026gt;\\nLateral Step Squat (with resistance band for added challenge)\\u0026lt;br \/\\u0026gt;\\nGlute Bridges\\u0026lt;br \/\\u0026gt;\\nWide Jump Squats\\u0026lt;br \/\\u0026gt;\\nDeadlift\\u0026lt;br \/\\u0026gt;\\nCurtsy Lunge\\u0026lt;br \/\\u0026gt;\\nCalf Raise\\u0026lt;br \/\\u0026gt;\\nHamstring Curl\\u0026lt;br \/\\u0026gt;\\nBulgarian Split Squat\\u0026lt;br \/\\u0026gt;\\nHip Thrusts (can be done weighted or unweighted)\\u0026lt;br \/\\u0026gt;\\nStep-Ups\\u0026lt;br \/\\u0026gt;\\nBurpee\\u0026lt;br \/\\u0026gt;\\nSquat Jack\\u0026lt;br \/\\u0026gt;\\nPistol Squat\\u0026lt;br \/\\u0026gt;\\nFire Hydrant\\u0026lt;br \/\\u0026gt;\\nDonkey Kick\\u0026lt;\/p\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;br\/\\u0026gt;Excercise List\",\"width\":\"Wide\",\"style\":\"quote\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;To wrap it up:\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;Your lower body is your base and foundation, supporting you as you walk, run, jump and live. Some of your largest and strongest muscles are located down here, as are some of the most essential ones for daily movements and general athletic performance. Show the lower body some love and don\\u0026rsquo;t skip leg day!\\u0026lt;\/span\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-image-single {\"migrateBlock\":true,\"title\":\"\",\"images\":[{\"width\":1709,\"height\":2560,\"file\":\"2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"filesize\":309654,\"sizes\":{\"medium\":{\"file\":\"kris_option3-2-scaled-1-200x300.jpg\",\"width\":200,\"height\":300,\"mime-type\":\"image\/jpeg\",\"filesize\":9185},\"large\":{\"file\":\"kris_option3-2-scaled-1-683x1024.jpg\",\"width\":683,\"height\":1024,\"mime-type\":\"image\/jpeg\",\"filesize\":64030},\"thumbnail\":{\"file\":\"kris_option3-2-scaled-1-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4423},\"medium_large\":{\"file\":\"kris_option3-2-scaled-1-768x1151.jpg\",\"width\":768,\"height\":1151,\"mime-type\":\"image\/jpeg\",\"filesize\":77921},\"1536x1536\":{\"file\":\"kris_option3-2-scaled-1-1025x1536.jpg\",\"width\":1025,\"height\":1536,\"mime-type\":\"image\/jpeg\",\"filesize\":127276},\"2048x2048\":{\"file\":\"kris_option3-2-scaled-1-1367x2048.jpg\",\"width\":1367,\"height\":2048,\"mime-type\":\"image\/jpeg\",\"filesize\":210011},\"trp-custom-language-flag\":{\"file\":\"kris_option3-2-scaled-1-8x12.jpg\",\"width\":8,\"height\":12,\"mime-type\":\"image\/jpeg\",\"filesize\":348}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"original_image\":\"kris_option3-2-scaled-1.jpg\",\"id\":39187,\"alt\":\"Kristine Mitchell - Blogger\",\"caption\":\"Kristine Mitchell is a freelance journalist based in Berlin, whose work explores art, culture and current fashion trends she observes in the world around her. \",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2022\/07\/kris_option3-2-scaled-1-scaled.jpg\",\"title\":\"kris_option3\",\"aspect_ratio\":0.667578125,\"focalPointLeft\":0.45,\"focalPointTop\":0.41}],\"headlines\":[\"In Collaboration\"],\"showCaptions\":[true],\"portraitMode\":[true],\"image\":{\"id\":39187},\"style\":\"Narrow\",\"aspect\":\"0\",\"spacing\":true,\"headline\":\"\",\"caption\":\"\",\"showCaption\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-headline {\"h1\":\"Get worked out\",\"width\":\"Full\",\"h2\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"Get worked out\",\"icon\":\"\",\"manualArticles\":[{\"id\":29672},{\"id\":34025},{\"id\":38965}],\"mode\":\"manual\",\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"Unterer K\u00f6rper Blast Workout","excerpt":"Lassen Sie nie wieder einen Beintag aus! Der untere K\u00f6rper verdient Ihre Aufmerksamkeit \u2500 ob Sie nun schneller laufen, h\u00e4rter tanzen oder sich einfach besser in Ihrem K\u00f6rper f\u00fchlen wollen, es ist immer ein guter Zeitpunkt, Ihrem Hintern, Ihren H\u00fcften, Oberschenkeln und Beinen etwas mehr Liebe zu schenken.","status":"publish","password":"","name":"Intensives Training f\u00fcr den Unterk\u00f6rper","modified":"2025-09-28 08:58:07","modified_gmt":"2025-09-28 08:58:07","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"6. Januar 2023 um 06:00","date_local":"6. 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