{"id":427,"date":"2020-05-16T18:12:41","date_gmt":"2020-05-16T16:12:41","guid":{"rendered":"https:\/\/workouts.rokosports.nl\/?page_id=427"},"modified":"2020-06-16T18:19:46","modified_gmt":"2020-06-16T18:19:46","slug":"onderlichaam","status":"publish","type":"page","link":"https:\/\/workouts.rokosports.nl\/en\/onderlichaam\/","title":{"rendered":"Lower Body"},"content":{"rendered":"\n<p>Her you find our lower body workouts.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-text-color has-background\" style=\"background-color:#002263;color:#002263\"\/>\n\n\n<div class=\"epyt-gallery\" data-currpage=\"1\" id=\"epyt_gallery_51928\"><iframe loading=\"lazy\"  id=\"_ytid_44867\"  width=\"480\" height=\"270\"  data-origwidth=\"480\" data-origheight=\"270\" src=\"https:\/\/www.youtube.com\/embed\/MsJHx_FjviM?enablejsapi=1&#038;autoplay=0&#038;cc_load_policy=0&#038;cc_lang_pref=&#038;iv_load_policy=1&#038;loop=0&#038;modestbranding=1&#038;rel=0&#038;fs=1&#038;playsinline=0&#038;autohide=2&#038;hl=en_GB&#038;theme=dark&#038;color=red&#038;controls=1&#038;\" class=\"__youtube_prefs__  no-lazyload\" title=\"YouTube player\"  data-epytgalleryid=\"epyt_gallery_51928\"  allow=\"fullscreen; accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\"><\/iframe><div class=\"epyt-gallery-subscribe\"><a target=\"_blank\" class=\"epyt-gallery-subbutton\" href=\"https:\/\/www.youtube.com\/channel\/UC4li3LIDRu43raAo61eqPtQ?sub_confirmation=1\"><img decoding=\"async\" alt=\"subscribe\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/play-subscribe.png\" \/>Subscribe to our channel!<\/a><\/div><div class=\"epyt-gallery-list\"><div class=\"epyt-pagination \"><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-prev  hide \" data-playlistid=\"PLvvZPlUmqBz7HmcZUse2lh0YC1x0DUW0Z\" data-pagesize=\"15\" data-pagetoken=\"\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div class=\"epyt-arrow\">&laquo;<\/div> <div>Prev<\/div><\/div><div class=\"epyt-pagenumbers \"><div class=\"epyt-current\">1<\/div><div class=\"epyt-pageseparator\"> \/ <\/div><div class=\"epyt-totalpages\">2<\/div><\/div><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-next\" data-playlistid=\"PLvvZPlUmqBz7HmcZUse2lh0YC1x0DUW0Z\" data-pagesize=\"15\" data-pagetoken=\"EAAaHlBUOkNBOGlFRFZCTmpWRFJURXhOVUk0TnpNMU9FUQ\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div>Next<\/div> <div class=\"epyt-arrow\">&raquo;<\/div><\/div><div class=\"epyt-loader\"><img loading=\"lazy\" decoding=\"async\" alt=\"loading\" width=\"16\" height=\"11\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/gallery-page-loader.gif\"><\/div><\/div><div class=\"epyt-gallery-allthumbs  epyt-cols-3 \"><div tabindex=\"0\" role=\"button\" data-videoid=\"MsJHx_FjviM\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/MsJHx_FjviM\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">100 SQUATS CHALLENGE<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"Xif5LaBk2vQ\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/Xif5LaBk2vQ\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min INTENSE NEW YEARS LEGS workout &#8211; NO EQUIPMENT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"g_hdn-0X02Q\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/g_hdn-0X02Q\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min MEDIUM NEW YEARS LEGS workout &#8211; NO EQUIPMENT<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"EdqBWgorJzQ\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/EdqBWgorJzQ\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min Beginner Skiing workout &#8211; NO EQUIPMENT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"iE6A7xuY9nM\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/iE6A7xuY9nM\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10min workout INTENSE SKIING WORKOUT &#8211; NO EQUIPMENT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"IxhLxCYTqWc\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/IxhLxCYTqWc\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min MEDIUM SKIING workout &#8211; NO EQUIPMENT<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"htCHkl118mw\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/htCHkl118mw\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min INTENSE SPEED SKATING #2 workout &#8211; NO EQUIPMENT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"kiYzfTSDs1o\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/kiYzfTSDs1o\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min MEDIUM SPEED SKATING #2 workout &#8211; NO EQUIPMENT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"GaKfhNw773Q\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/GaKfhNw773Q\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min INTENSE LOWER BODY workout &#8211; WITH CHAIR!<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"suyb7Yj6CQc\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/suyb7Yj6CQc\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min MEDIUM LOWER BODY workout &#8211; WITH CHAIR!<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"OKK6lC7dkfc\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/OKK6lC7dkfc\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min INTENSE INNER\/OUTER THIGHS workout &#8211; NO EQUIPMENT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"zChNzfQ9Gtc\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/zChNzfQ9Gtc\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min MEDIUM INNER\/OUTER THIGHS workout &#8211; NO EQUIPMENT1<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"XskVHvzLiaw\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/XskVHvzLiaw\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 MIN INTENSE CHAIR BOOTY HOME WORKOUT<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"y4Bn7DJdr04\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/y4Bn7DJdr04\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min MEDIUM CHAIR BOOTY workout<\/div><\/div><div tabindex=\"0\" role=\"button\" data-videoid=\"KKtFwV6BbXg\" class=\"epyt-gallery-thumb\"><div class=\"epyt-gallery-img-box\"><div class=\"epyt-gallery-img\" style=\"background-image: url(https:\/\/i.ytimg.com\/vi\/KKtFwV6BbXg\/hqdefault.jpg)\"><div class=\"epyt-gallery-playhover\"><img loading=\"lazy\" decoding=\"async\" alt=\"play\" class=\"epyt-play-img\" width=\"30\" height=\"23\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/playhover.png\" data-no-lazy=\"1\" data-skipgform_ajax_framebjll=\"\" \/><div class=\"epyt-gallery-playcrutch\"><\/div><\/div><\/div><\/div><div class=\"epyt-gallery-title\">10 min BEGINNER LEGS workout &#8211; NO EQUIPMENT<\/div><\/div><div class=\"epyt-gallery-rowbreak\"><\/div><div class=\"epyt-gallery-clear\"><\/div><\/div><div class=\"epyt-pagination \"><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-prev  hide \" data-playlistid=\"PLvvZPlUmqBz7HmcZUse2lh0YC1x0DUW0Z\" data-pagesize=\"15\" data-pagetoken=\"\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div class=\"epyt-arrow\">&laquo;<\/div> <div>Prev<\/div><\/div><div class=\"epyt-pagenumbers \"><div class=\"epyt-current\">1<\/div><div class=\"epyt-pageseparator\"> \/ <\/div><div class=\"epyt-totalpages\">2<\/div><\/div><div tabindex=\"0\" role=\"button\" class=\"epyt-pagebutton epyt-next\" data-playlistid=\"PLvvZPlUmqBz7HmcZUse2lh0YC1x0DUW0Z\" data-pagesize=\"15\" data-pagetoken=\"EAAaHlBUOkNBOGlFRFZCTmpWRFJURXhOVUk0TnpNMU9FUQ\" data-epcolumns=\"3\" data-showtitle=\"1\" data-showpaging=\"1\" data-autonext=\"0\" data-thumbplay=\"1\"><div>Next<\/div> <div class=\"epyt-arrow\">&raquo;<\/div><\/div><div class=\"epyt-loader\"><img loading=\"lazy\" decoding=\"async\" alt=\"loading\" width=\"16\" height=\"11\" src=\"https:\/\/workouts.rokosports.nl\/en\/wp-content\/plugins\/youtube-embed-plus\/images\/gallery-page-loader.gif\"><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Her you find our lower body workouts.<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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