{"id":18788,"date":"2025-02-14T13:20:22","date_gmt":"2025-02-14T12:20:22","guid":{"rendered":"https:\/\/rockyourgoal.de\/?page_id=18788"},"modified":"2025-02-14T13:20:22","modified_gmt":"2025-02-14T12:20:22","slug":"power-abs","status":"publish","type":"page","link":"http:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/power-abs\/","title":{"rendered":"Power Abs Challenge"},"content":{"rendered":"<p>Ein starker &#8222;Core&#8220; (K\u00f6rpermitte) sorgt f\u00fcr eine schlanke Taille, eine attraktive Erscheinung und verhindert eine schiefe Haltung. Eine trainierte &#8222;Core&#8220;-Muskulatur verhindert au\u00dferdem eine der h\u00e4ufigsten Wohlstandskrankheiten n\u00e4mlich R\u00fcckenschmerzen. <\/p>\n\n\n\n<p>Bei einer starken Core-Muskulatur spielen die geraden Bauchmuskeln, die seitlichen Bauchmuskeln sowie die untere R\u00fcckenmuskulatur zusammen. Unterst\u00fctz werden diese durch eine trainierte Ges\u00e4\u00dfmuskulatur. <\/p>\n\n\n\n<p>Bei der Power Abs Challenge trainierst Du 30 Tage lang Deine Core-Muskulatur nach einem festen Plan. Dieser ber\u00fccksichtigt ein ausgeglichenes Trainings-Verh\u00e4ltnis der beteiligten Muskelgruppen sowie die notwendigen Erholungszeiten.  <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\" src=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/power-abs-challenge-core-muscles.jpg\" alt=\"\" class=\"wp-image-18794\" srcset=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/power-abs-challenge-core-muscles.jpg 640w, http:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/power-abs-challenge-core-muscles-300x169.jpg 300w, http:\/\/rockyourgoal.de\/wp-content\/uploads\/2025\/02\/power-abs-challenge-core-muscles-18x10.jpg 18w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Regeln der &#8222;Power Abs Challenge&#8220;<\/h2>\n\n\n\n<p>Trainiere den folgenden &#8222;<em>Power-Abs-Plan<\/em>&#8220; 30 Tage lang. Du wirst sehen, dass sich Belastungstage mit Pausentagen abwechseln. Aber auch an den Pausentagen wirst Du etwas f\u00fcr Deine Gesundheit tun, Deinen K\u00f6rper dehnen und mobilisieren. Sobald Du die 30 Tage erfolgreich und konsequent trainiert hast, ist die Challenge geschafft!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"145\" src=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image.png\" alt=\"\" class=\"wp-image-9693\" srcset=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image.png 300w, http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image-18x9.png 18w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><figcaption class=\"wp-element-caption\">Die Power Abs Challenge ist Teil der Timeless Challenge. Mach mit!<\/figcaption><\/figure>\n<\/div>\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>I believe that every person can change the world with their actions! Make your life through meaningful actions (challenges) to something special and lasting! Make yourself immortal!<\/em><\/p>\n\n\n\n<p><em>We want&nbsp;<a href=\"https:\/\/rockyourgoal.de\/en\/big5forlife\/trees4breeze\/\" target=\"_blank\" rel=\"noreferrer noopener\">to plant one million trees worldwide<\/a>&nbsp;without begging for donations!<\/em><\/p>\n\n\n\n<p>Uwe Kauntz<\/p>\n<\/blockquote>\n\n\n\n<p><strong><em>A new challenge every Monday!<\/em><\/strong>&nbsp;<strong><em>Stay informed!<\/em><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Instagram<\/strong>:&nbsp;<a href=\"https:\/\/www.instagram.com\/timeless_challenge\" target=\"_blank\" rel=\"noreferrer noopener\">@timeless_challenge<\/a><\/li>\n\n\n\n<li><strong>Facebook<\/strong>:&nbsp;<a href=\"https:\/\/www.facebook.com\/rockyourgoal\" target=\"_blank\" rel=\"noreferrer noopener\">Rockyourgoal<\/a><\/li>\n\n\n\n<li><strong>Twitter<\/strong>:&nbsp;<a href=\"https:\/\/www.twitter.com\/goal_rock\" target=\"_blank\" rel=\"noreferrer noopener\">@goal_rock<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">30 Tage &#8211; Power Abs Plan<\/h2>\n\n\n\n<p>Der 30 Tage &#8222;<em>Power Abs Plan<\/em>&#8220; ist f\u00fcr jedes Leistungsniveau geeignet, da die Anzahl der Wiederholungen und die Anzahl der S\u00e4tze skaliert werden k\u00f6nnen. Du wirst feststellen, dass er im Laufe der vier Trainingswochen immer anspruchsvoller wird, da sich auch Deine Muskeln leistungsf\u00e4higer werden. Wichtig! Halte die Pausentage ein. Du wei\u00dft ja&#8230;. &#8222;<em>Dein Muskel w\u00e4chst nicht bei Belastung, sondern in der Pause nach der Belastung!<\/em>&#8222;<\/p>\n\n\n\n<p>Bitte schau Dir VORHER die Videos zur richtigen \u00dcbungsausf\u00fchrung an.<\/p>\n\n\n\n<figure class=\"wp-block-table aligncenter\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Day<\/strong><\/td><td><strong>Beginner<\/strong><\/td><td><strong>Advanced<\/strong><\/td><td><strong>Pause zwischen <\/strong><br><strong>den S\u00e4tzen<\/strong><\/td><\/tr><tr><td>1<\/td><td>10 Crunches &#8211; 2 S\u00e4tze<br>10 Leg Raises &#8211; 2 S\u00e4tze<br>10 Seitliche Crunches &#8211; 2 S\u00e4tze<br>30 Sekunden Planke<br>30 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank links<br>30 Sekunden Side Plank rechts<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<br>45 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank Rotations links<br>30 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>2<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>3<\/td><td>12 Crunches &#8211; 2 S\u00e4tze<br>12 Leg Raises &#8211; 2 S\u00e4tze<br>12 Seitliche Crunches &#8211; 2 S\u00e4tze<br>30 Sekunden Planke<br>30 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank links<br>30 Sekunden Side Plank rechts<\/td><td>17 Crunches &#8211; 3 S\u00e4tze<br>17 Leg Raises &#8211; 3 S\u00e4tze<br>17 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<br>45 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank Rotations links<br>30 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>4<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>5<\/td><td>15 Crunches &#8211; 2 S\u00e4tze<br>15 Leg Raises &#8211; 2 S\u00e4tze<br>15 Seitliche Crunches &#8211; 2 S\u00e4tze<br>30 Sekunden Planke<br>30 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank links<br>30 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 2 S\u00e4tze<br>20 Leg Raises &#8211; 2 S\u00e4tze<br>20 Seitliche Crunches &#8211; 2 S\u00e4tze<br>45 Sekunden Planke<br>45 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank Rotations links<br>30 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>6<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>7<\/td><td>10 Crunches &#8211; 3 S\u00e4tze<br>10 Leg Raises &#8211; 3 S\u00e4tze<br>10 Seitliche Crunches &#8211; 3 S\u00e4tze<br>30 Sekunden Planke<br>30 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank links<br>30 Sekunden Side Plank rechts<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<br>45 Sekunden Schulterbr\u00fccke<br>30 Sekunden Side Plank Rotations links<br>30 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>8<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>9<\/td><td>12 Crunches &#8211; 3 S\u00e4tze<br>12 Leg Raises &#8211; 3 S\u00e4tze<br>12 Seitliche Crunches &#8211; 3 S\u00e4tze<br>35 Sekunden Planke<br>35 Sekunden Schulterbr\u00fccke<br>35 Sekunden Side Plank links<br>35 Sekunden Side Plank rechts<\/td><td>17 Crunches &#8211; 3 S\u00e4tze<br>17 Leg Raises &#8211; 3 S\u00e4tze<br>17 Seitliche Crunches &#8211; 3 S\u00e4tze<br>50 Sekunden Planke<br>50 Sekunden Schulterbr\u00fccke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>10<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>11<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>40 Sekunden Planke<br>40 Sekunden Schulterbr\u00fccke<br>40 Sekunden Side Plank links<br>40 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Planke<br>60 Sekunden Schulterbr\u00fccke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>12<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>13<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<br>45 Sekunden Schulterbr\u00fccke<br>45 Sekunden Side Plank links<br>45 Sekunden Side Plank rechts<\/td><td>Core &#8211; Tabata<br>Du hast 8&#215;20 Sekunden Belastung mit<br>10 Sekunden Pause dazwischen. Du <br>wechselst zwischen zwei \u00dcbungen<br><br>Tabata1: Crunches &#8211; Schulterbr\u00fccke<br>Tabata2: Leg Raises &#8211; Side Plank links<br>Tabata3: Seitl. Crunches &#8211; Side Plank re<\/td><td>45 Sekunden<\/td><\/tr><tr><td>14<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>15<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>30 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>10 Hip Raises &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>45 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>60 Sekunden Planke<\/td><td>45 Sekunden<\/td><\/tr><tr><td>16<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>17<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>35 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>12 Hip Raises &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>50 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>17 Hip Raises &#8211; 3 S\u00e4tze<br>60 Sekunden Planke<\/td><td>45 Sekunden<\/td><\/tr><tr><td>18<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>40 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>60 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>20 Hip Raises &#8211; 3 S\u00e4tze<br>60 Sekunden Planke<\/td><td>45 Sekunden<\/td><\/tr><tr><td>19<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>20<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>40 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>45 Sekunden Planke<br>45 Sekunden Side Plank links<br>45 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>60 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>20 Hip Raises &#8211; 3 S\u00e4tze<br>60 Sekunden Planke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>60 Sekunden<\/td><\/tr><tr><td>21<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>22<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>40 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>10 Vierf\u00fc\u00dfler &#8211; Diagonal &#8211; 2 S\u00e4tze<br>50 Sekunden Planke<br>45 Sekunden Side Plank links<br>45 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>60 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>20 Hip Raises &#8211; 3 S\u00e4tze<br>15 Vierf\u00fc\u00dfler Diagonal &#8211; 2 S\u00e4tze<br>60 Sekunden Planke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>23<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>24<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>40 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>12 Vierf\u00fc\u00dfler &#8211; Diagonal &#8211; 2 S\u00e4tze<br>55 Sekunden Planke<br>45 Sekunden Side Plank links<br>45 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>60 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>20 Hip Raises &#8211; 3 S\u00e4tze<br>17 Vierf\u00fc\u00dfler Diagonal &#8211; 2 S\u00e4tze<br>60 Sekunden Planke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>25<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>26<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>40 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>15 Vierf\u00fc\u00dfler &#8211; Diagonal &#8211; 2 S\u00e4tze<br>55 Sekunden Planke<br>45 Sekunden Side Plank links<br>45 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>60 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>20 Hip Raises &#8211; 3 S\u00e4tze<br>20 Vierf\u00fc\u00dfler Diagonal &#8211; 2 S\u00e4tze<br>60 Sekunden Planke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>27<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>28<\/td><td>15 Crunches &#8211; 3 S\u00e4tze<br>40 Sec. Russian Twists<br>15 Leg Raises &#8211; 3 S\u00e4tze<br>15 Seitliche Crunches &#8211; 3 S\u00e4tze<br>45 Sekunden Schulterbr\u00fccke<br>15 Hip Raises &#8211; 3 S\u00e4tze<br>15 Vierf\u00fc\u00dfler &#8211; Diagonal &#8211; 3 S\u00e4tze<br>55 Sekunden Planke<br>45 Sekunden Side Plank links<br>45 Sekunden Side Plank rechts<\/td><td>20 Crunches &#8211; 3 S\u00e4tze<br>60 Sec. Russian Twists<br>20 Leg Raises &#8211; 3 S\u00e4tze<br>20 Seitliche Crunches &#8211; 3 S\u00e4tze<br>60 Sekunden Schulterbr\u00fccke<br>20 Hip Raises &#8211; 3 S\u00e4tze<br>20 Vierf\u00fc\u00dfler Diagonal &#8211; 3 S\u00e4tze<br>60 Sekunden Planke<br>45 Sekunden Side Plank Rotations links<br>45 Sekunden Side Plank Rotations rechts<\/td><td>45 Sekunden<\/td><\/tr><tr><td>29<\/td><td>PAUSE<\/td><td>PAUSE<\/td><td><\/td><\/tr><tr><td>30<\/td><td><strong>Core &#8211; Tabata &#8211; Finale<\/strong><br>Du hast 8&#215;20 Sekunden Belastung mit<br>10 Sekunden Pause dazwischen. Du <br>wechselst zwischen zwei \u00dcbungen<br><br>Tabata1: Crunches &#8211; Vierf\u00fc\u00dfler Diagonal<br>Tabata2: Leg Raises &#8211; Russian Twists<br>Tabata3: Seitl. Crunches &#8211; Hip Raises<\/td><td><strong>Core &#8211; Tabata &#8211; Finale<\/strong><br>Du hast 8&#215;20 Sekunden Belastung mit<br>10 Sekunden Pause dazwischen. Du <br>wechselst zwischen zwei \u00dcbungen<br><br>Tabata1: Crunches &#8211; Vierf\u00fc\u00dfler Diagonal<br>Tabata2: Leg Raises &#8211; Russian Twists<br>Tabata3: Seitl. Crunches &#8211; Hip Raises<br>Tabata4: Side Plank links und rechts im Wechsel<\/td><td>45 Sekunden<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Videos zur richtigen \u00dcbungsausf\u00fchrung<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Crunches<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Crunches - Anleitung\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/nt9jwky07jc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Leg Raises (Beinheber)<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Leg Raise: So macht man Beinheber richtig - mit Health-Coach Anna Seitner\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/egw3rG3JAGE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Seitliche Crunches<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"iMpuls: Seitliche Crunches\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/2ZcbXVveGxY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Planke<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Planken f\u00fcr Anf\u00e4nger \u2013 mit Health-Coach Verena Hoflehner\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/PVRfdGickSU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Schulterbr\u00fccke<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Physiotherapie: Die Schulterbr\u00fccke - \u00dcbungen f\u00fcr zu Hause\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/eQPdWnFtr5Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Side Plank<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to Perform a Proper Side Plank | San Diego Chiropractic and Functional Fitness\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/NQsqPcarPXY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Side Plank Rotations<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Side Plank Rotations\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/RXlHKL_NEN8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Hip Raises<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Lying Hip Raises - FitRanX\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/I8wsVqC0bPQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Russian Twists<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Don&#039;t make these mistakes with Russian Twists! #shorts\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/3Sa67AQb62Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Vierf\u00fc\u00dfler Diagonal<\/h4>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Vierf\u00fc\u00dflerstand - Anleitung\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/SFpHdo5Fa4A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Life-Score Punkte und Murmel<\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image-7.png\" alt=\"\" class=\"wp-image-9991\" style=\"width:184px;height:auto\" srcset=\"http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image-7.png 300w, http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image-7-150x150.png 150w, http:\/\/rockyourgoal.de\/wp-content\/uploads\/2022\/11\/image-7-12x12.png 12w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"has-text-align-center\">Hol Dir die sch\u00f6ne Murmel oder die wertvollen Life-Score Punkte<\/p>\n\n\n\n<p>F\u00fcr eine erfolgreiche Power Abs Challenge bekommst Du eine gr\u00fcne Murmel sowie 20 Life-Score Punkte! <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wie kannst Du mitmachen<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/rockyourgoal.de\/en\/timeless-challenge\/#Anmeldung_und_Leistungsumfang\">Melde Dich bei der Timeless Challenge an!<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/rockyourgoal.de\/en\/wb-admin\/?action=register\">Registriere Dich (falls noch nicht geschehen) bei dieser Seite (klick auf diesen Satz)<\/a><\/li>\n\n\n\n<li>Trainiere 30 Tage lang nach unserem Power Abs Plan<\/li>\n\n\n\n<li>Dokumentier Deine Fortschritte in einem Kalender. Wir vertrauen Dir, denn Du machst das f\u00fcr Dich. Aber solch ein Kalender ist unheimlich motivierend.<\/li>\n\n\n\n<li>Sobald Du 30 Tage lang flei\u00dfig trainiert hast, f\u00fcll die folgenden Felder unseres Tools aus. Vergiss bitte Deine Adresse in dem Freitextfeld nicht!<\/li>\n\n\n\n<li>Nun sind wir dran&nbsp;und schicken Dir die Murmel zu. Danach kannst Du nat\u00fcrlich weiter machen und bekommst f\u00fcr jeden weiteren Monat  weiterhin 20 Life-Score-Points. <\/li>\n<\/ul>\n\n\n\n\n\n\n<h2 class=\"wp-block-heading\">Die Power Abs Challenge in Social Media<\/h2>\n\n\n\n<p>Wenn Du \u00fcber Deine Fortschritte in Social Media berichten m\u00f6chtest, dann bieten wir Dir nat\u00fcrlich dazu die M\u00f6glichkeit.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Die Pushup your Life Challenge auf Facebook<\/h3>\n\n\n\n<p>We invite you to join our group for an informal exchange about this challenge.&nbsp;<em>Sport and health<\/em>&nbsp;in Facebook.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"># Our Hashtags<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>#timelesschallenge<\/em>&nbsp;(show that you like this challenge)<\/li>\n\n\n\n<li>#tcpowerabs<\/li>\n\n\n\n<li>#timelesschallenger<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Ein starker &#8222;Core&#8220; (K\u00f6rpermitte) sorgt f\u00fcr eine schlanke Taille, eine attraktive Erscheinung und verhindert eine schiefe Haltung. Eine trainierte &#8222;Core&#8220;-Muskulatur verhindert au\u00dferdem eine der h\u00e4ufigsten Wohlstandskrankheiten n\u00e4mlich R\u00fcckenschmerzen. Bei einer starken Core-Muskulatur spielen die geraden Bauchmuskeln, die seitlichen Bauchmuskeln sowie die untere R\u00fcckenmuskulatur zusammen. Unterst\u00fctz werden diese durch eine trainierte&hellip;<\/p>\n<p> <a class=\"more-link\" href=\"http:\/\/rockyourgoal.de\/en\/timeless-challenge\/sport-challenge\/power-abs\/\">Read more<\/a><\/p>","protected":false},"author":2,"featured_media":18792,"parent":7499,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pgc_sgb_lightbox_settings":"","_glsr_average":0,"_glsr_ranking":0,"_glsr_reviews":0,"footnotes":""},"class_list":["post-18788","page","type-page","status-publish","has-post-thumbnail"],"_links":{"self":[{"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/18788","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/comments?post=18788"}],"version-history":[{"count":35,"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/18788\/revisions"}],"predecessor-version":[{"id":18839,"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/18788\/revisions\/18839"}],"up":[{"embeddable":true,"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/pages\/7499"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/media\/18792"}],"wp:attachment":[{"href":"http:\/\/rockyourgoal.de\/en\/wp-json\/wp\/v2\/media?parent=18788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}