{"id":3445,"date":"2024-03-23T10:38:34","date_gmt":"2024-03-23T10:38:34","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3445"},"modified":"2024-04-08T13:12:30","modified_gmt":"2024-04-08T13:12:30","slug":"fat-loss-for-women-with-full-bodyweight-and-kettlebell-beginner-workout","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/perda-de-gordura-para-mulheres-com-peso-corporal-total-e-treino-iniciante-com-kettlebell\/","title":{"rendered":"Perda r\u00e1pida de gordura para mulheres com uma rotina de exerc\u00edcios para iniciantes com peso corporal total e Kettlebell de 45 minutos"},"content":{"rendered":"<p>Com esta rotina de exerc\u00edcios para iniciantes com peso corporal total e kettlebell de 45 minutos, voc\u00ea ser\u00e1 capaz de eliminar o excesso de gordura corporal e, ao mesmo tempo, desenvolver seus n\u00edveis musculares, de for\u00e7a e de resist\u00eancia.<\/p>\n<p>A beleza deste regime de exerc\u00edcios \u00e9 que voc\u00ea pode realiz\u00e1-lo em casa ou na academia local, ap\u00f3s uma intensa sess\u00e3o de treinamento de for\u00e7a ou durante um dia de descanso ativo de sua rotina semanal de exerc\u00edcios.<\/p>\n<p>Em termos de equipamento, tudo o que voc\u00ea precisa para come\u00e7ar este treino de peso corporal e kettlebell de 45 minutos hoje \u00e9 um espa\u00e7o aberto em casa ou na academia, um tapete de exerc\u00edcios, um cron\u00f4metro ou rel\u00f3gio para acompanhar o tempo, uma \u00fanica luz a m\u00e9dia tamanho kettlebell e toda a sua aten\u00e7\u00e3o.<\/p>\n<p>A raz\u00e3o pela qual voc\u00ea precisa usar um kettlebell leve a m\u00e9dio \u00e9 porque o objetivo principal deste treino n\u00e3o \u00e9 aumentar a for\u00e7a com um kettlebell pesado, mas sim encorajar cargas de repeti\u00e7\u00f5es (repeti\u00e7\u00f5es) de alta intensidade para cada exerc\u00edcio com kettlebell para trabalhe seu cardio e estimule a lip\u00f3lise e a perda de gordura.<br \/>\n<iframe title=\"Reprodutor de v\u00eddeo do YouTube\" src=\"https:\/\/www.youtube.com\/embed\/sX9n3-H39Jg?si=OgV9tDckvQOFiPdt\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Como realizar uma sess\u00e3o de treino dom\u00e9stico de peso corporal e kettlebell de 45 minutos<\/h2>\n<p>Voc\u00ea come\u00e7a esta sess\u00e3o de treino de peso corporal e kettlebell de 45 minutos com uma rotina de aquecimento para fazer seu sangue fluir e coloc\u00e1-lo no caminho certo para um treino cardiovascular de alta intensidade.<\/p>\n<p>Depois do aquecimento, voc\u00ea inicia esta sess\u00e3o de treino de 45 minutos composta por dois circuitos que consistem em uma combina\u00e7\u00e3o de exerc\u00edcios de peso corporal e kettlebell.<\/p>\n<p>Cada circuito deve levar cerca de 13 minutos para ser conclu\u00eddo, com 2 minutos adicionais para descanso no final do primeiro circuito e antes do in\u00edcio do segundo circuito.<\/p>\n<p>Observe que voc\u00ea deve tentar realizar o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel para cada rotina de exerc\u00edcios de peso corporal ou kettlebell em cada circuito e o n\u00famero de repeti\u00e7\u00f5es que voc\u00ea \u00e9 capaz de executar deve ser feito dentro do per\u00edodo de um minuto permitido para cada treino no circuito.<\/p>\n<p>Antes de fazer a transi\u00e7\u00e3o de um exerc\u00edcio para outro, voc\u00ea descansa por um breve momento de pelo menos 20 segundos e ent\u00e3o completa esta sess\u00e3o de treino em casa com \u00eanfase na execu\u00e7\u00e3o de uma s\u00e9rie de movimentos corporais de relaxamento.<\/p>\n<h2>5 exerc\u00edcios com kettlebell para realizar<\/h2>\n<p>Seu circuito deve consistir em cinco exerc\u00edcios com kettlebell, a saber;<\/p>\n<h3>Kettlebell Halo<\/h3>\n<p>Este exerc\u00edcio com kettlebell foi projetado para treinar a parte superior das costas, delt\u00f3ides, armadilhas, manguitos rotadores e bra\u00e7os. Mantenha a boa forma ao executar este exerc\u00edcio, mantendo o n\u00facleo tenso durante todo o movimento e os quadris tamb\u00e9m permanecendo est\u00e1veis.<\/p>\n<p>Certifique-se de mover os ombros ao mesmo tempo que distribui o peso do kettlebell ao redor de todo o c\u00edrculo de movimento ao redor da cabe\u00e7a, e n\u00e3o com a cabe\u00e7a se movendo ao redor do kettlebell.<\/p>\n<p>Mantenha o queixo erguido, mesmo evitando um cen\u00e1rio em que o kettlebell seja levantado a uma dist\u00e2ncia muito longe da sua cabe\u00e7a.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3452\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Halo-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Balan\u00e7o de Kettlebell<\/h3>\n<p>Para executar o balan\u00e7o da chaleira, comece colocando o kettlebell de tamanho leve a m\u00e9dio entre a parte inferior da coxa ou os joelhos. Voc\u00ea mant\u00e9m a boa forma ao balan\u00e7ar o kettlebell para cima, envolvendo o n\u00facleo e usando os quadris como alavanca.<\/p>\n<p>Use os bra\u00e7os apenas como al\u00e7as ou como alavanca para o kettlebell enquanto voc\u00ea balan\u00e7a para cima. Tenha cuidado ao controlar o balan\u00e7o do kettlebell, especialmente quando ele atingir o pico do movimento de balan\u00e7o e quando a gravidade o trouxer de volta \u00e0 posi\u00e7\u00e3o inicial.<\/p>\n<h3>Linha Kettlebell<\/h3>\n<p>O exerc\u00edcio de remada com kettlebell \u00e9 semelhante a realizar uma rotina de treino de remada com halteres com um bra\u00e7o, com a exce\u00e7\u00e3o de que o peso \u00e9 sentido logo abaixo da al\u00e7a.<\/p>\n<p>Se quiser realizar uma remada de chaleira com um bra\u00e7o, voc\u00ea precisa se inclinar um pouco para a frente com o bra\u00e7o inativo colocado em um objeto estacion\u00e1rio e est\u00e1vel, como uma cadeira ou no joelho.<\/p>\n<p>Em seguida, voc\u00ea puxa o kettlebell o mais para cima poss\u00edvel, enquanto faz o mesmo movimento, contraindo os m\u00fasculos das costas.<\/p>\n<p>Ao atingir o pico do levantamento, abaixe suavemente o kettlebell at\u00e9 a posi\u00e7\u00e3o inicial, estendendo totalmente o bra\u00e7o no processo. Treine um lado por 30 segundos antes de mudar para o outro lado e realizar o mesmo n\u00famero de repeti\u00e7\u00f5es do exerc\u00edcio de remada com kettlebell com um bra\u00e7o por mais 30 segundos.<\/p>\n<h3>Agachamento em C\u00e1lice<\/h3>\n<p>Ao realizar o agachamento com c\u00e1lice, voc\u00ea pode segurar o kettlebell onde se sentir mais confort\u00e1vel, que pode ser na parte inferior do kettlebell ou nos chifres (ou nas laterais da al\u00e7a).<\/p>\n<p>Voc\u00ea deve levantar o kettlebell leve ou m\u00e9dio at\u00e9 a altura dos ombros para este exerc\u00edcio, mesmo enquanto se agacha no processo. Seus agachamentos devem ser lentos e de forma que suas coxas fiquem em um \u00e2ngulo paralelo ao ch\u00e3o antes de voltar a subir rapidamente, mantendo uma pegada confort\u00e1vel e controle do kettlebell. Certifique-se de executar o agachamento com ta\u00e7a corretamente ou voc\u00ea n\u00e3o conseguir\u00e1 colher os ganhos que este exerc\u00edcio traz para a mesa.<\/p>\n<h3>Levantamento terra de perna \u00fanica Kettlebell<\/h3>\n<p>Para realizar o exerc\u00edcio de levantamento terra com uma perna com kettlebell, voc\u00ea precisa segurar o kettlebell com uma das m\u00e3os. Se, por exemplo, voc\u00ea segura o kettlebell com a m\u00e3o direita, precisa colocar a perna direita para tr\u00e1s enquanto treina a esquerda.<\/p>\n<p>Da mesma forma, se voc\u00ea segurar o kettlebell com a m\u00e3o esquerda, a perna esquerda dever\u00e1 ficar apoiada nas costas enquanto voc\u00ea treina a direita.<\/p>\n<p>Voc\u00ea come\u00e7a abaixando gradualmente o kettlebell, o que resulta no alongamento do tend\u00e3o da coxa. Se voc\u00ea usar a m\u00e3o esquerda, o tend\u00e3o direito ser\u00e1 alongado, enquanto se voc\u00ea usar a m\u00e3o direita para abaixar o kettlebell, o tend\u00e3o esquerdo ser\u00e1 alongado. Gaste um total de 30 segundos para cada m\u00e3o trabalhando os isquiotibiais esquerdo e direito no processo.<\/p>\n<p>Ao abaixar o kettlebell com a m\u00e3o esquerda ou direita, tente tocar o ch\u00e3o com o peso. Se isso n\u00e3o for poss\u00edvel, tente abaixar o kettlebell o mais baixo poss\u00edvel enquanto sente o alongamento do tend\u00e3o (esquerdo ou direito) no processo.<\/p>\n<p>Em uma situa\u00e7\u00e3o em que voc\u00ea acha f\u00e1cil abaixar o peso do kettlebell at\u00e9 o ch\u00e3o, voc\u00ea pode aumentar sua amplitude de movimento ficando em um degrau.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3453\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/Kettlebell-Single-Leg-Deadlift-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Treino dom\u00e9stico de peso corporal e kettlebell de 45 minutos para iniciantes<\/h2>\n<p>A tabela abaixo mostra um total de dez exerc\u00edcios, cinco treinos com kettlebell e cinco rotinas de peso corporal. Voc\u00ea alternar\u00e1 entre esses exerc\u00edcios e descansar\u00e1 por pelo menos 20 segundos antes do in\u00edcio de um exerc\u00edcio.<\/p>\n<p>No final das contas, esta rotina de exerc\u00edcios em casa ajudar\u00e1 a estimular a perda de gordura e, ao mesmo tempo, promover\u00e1 ganhos de massa muscular e for\u00e7a.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"312\">DAR CERTO<\/td>\n<td width=\"312\">RESUMO DO EXERC\u00cdCIO<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Flex\u00e3o<\/td>\n<td width=\"312\">Este treino de peso corporal que treina os m\u00fasculos centrais, delt\u00f3ides anteriores, tr\u00edceps e m\u00fasculos peitorais (menores e maiores). Voc\u00ea deve realizar este exerc\u00edcio por 60 segundos.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Kettlebell Halo<\/td>\n<td width=\"312\">O exerc\u00edcio kettlebell halo treina o n\u00facleo, os eretores da coluna, a parte superior das costas e os m\u00fasculos dos ombros. Execute este exerc\u00edcio por 60 segundos com 30 segundos dedicados a cada dire\u00e7\u00e3o.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Eleva\u00e7\u00e3o da perna deitada<\/td>\n<td width=\"312\">O exerc\u00edcio de eleva\u00e7\u00e3o das pernas deitadas \u00e9 eficaz para trabalhar os m\u00fasculos posturais, que s\u00e3o os grupos musculares profundos localizados nas costas, p\u00e9lvis e abd\u00f4men. Voc\u00ea deve realizar este exerc\u00edcio de peso corporal por 60 segundos.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Balan\u00e7o de Kettlebell<\/td>\n<td width=\"312\">Os balan\u00e7os Kettlebell ajudar\u00e3o a melhorar sua for\u00e7a de preens\u00e3o enquanto trabalham os m\u00fasculos ao longo da cadeia posterior, incluindo a parte superior das costas, eretores da coluna, gl\u00fateos e isquiotibiais. Voc\u00ea deve fazer tantas repeti\u00e7\u00f5es quanto poss\u00edvel em 60 segundos.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Crunch Abdominal<\/td>\n<td width=\"312\">Abdominal Crunch \u00e9 um exerc\u00edcio b\u00e1sico que treina os m\u00fasculos abdominais, bem como os m\u00fasculos obl\u00edquos, quadris, parte inferior das costas e p\u00e9lvis. Passe 60 segundos realizando este exerc\u00edcio.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Linha Kettlebell<\/td>\n<td width=\"312\">O exerc\u00edcio de remada com kettlebell \u00e9 \u00f3timo para treinar b\u00edceps, costas, romb\u00f3ides, abdominais e armadilhas. Voc\u00ea deve fazer quantas repeti\u00e7\u00f5es puder em menos de 60 segundos, com 30 segundos gastos de cada lado.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Agachamento com salto com peso corporal<\/td>\n<td width=\"312\">Treine suas panturrilhas, isquiotibiais, gl\u00fateos, quadr\u00edceps, n\u00facleo, bra\u00e7os e parte superior do corpo com 60 segundos de saltos de agachamento com peso corporal.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Agachamento com ta\u00e7a Kettlebell<\/td>\n<td width=\"312\">O agachamento com c\u00e1lice treina os quadr\u00edceps, gl\u00fateos, panturrilhas, n\u00facleo e bra\u00e7os, ao mesmo tempo que melhora a for\u00e7a de preens\u00e3o. Voc\u00ea deve realizar quantas repeti\u00e7\u00f5es puder em 60 segundos.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Estocada alternada de peso corporal<\/td>\n<td width=\"312\">Este exerc\u00edcio fortalecer\u00e1 os m\u00fasculos da parte inferior do corpo e, ao mesmo tempo, estabilizar\u00e1 os obl\u00edquos e abdominais. Gaste 60 segundos neste treino.<\/td>\n<\/tr>\n<tr>\n<td width=\"312\">Levantamento terra unipodal Kettlebell<\/td>\n<td width=\"312\">Com este exerc\u00edcio, voc\u00ea pode melhorar os gl\u00fateos, a mobilidade do quadril, o equil\u00edbrio e a coordena\u00e7\u00e3o e a for\u00e7a central. Voc\u00ea deve fazer quantas repeti\u00e7\u00f5es puder em 60 segundos, com 30 segundos gastos de cada lado.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Passe 9 minutos na fase de relaxamento<\/h2>\n<p>Voc\u00ea deve gastar cerca de 10 minutos em alongamento e aquecimento de ativa\u00e7\u00e3o no in\u00edcio desta rotina de exerc\u00edcios. Adicione esses 10 minutos aos 13 minutos gastos em cada um dos dois circuitos e voc\u00ea ter\u00e1 um total de 36 minutos gastos.<\/p>\n<p>Agora voc\u00ea ter\u00e1 cerca de 9 minutos para gastar na fase de relaxamento, que consiste essencialmente em exerc\u00edcios de alongamento e respira\u00e7\u00e3o profunda com o objetivo de regular a frequ\u00eancia card\u00edaca e a temperatura corporal central \u00e0 normalidade ap\u00f3s 36 minutos de uma sess\u00e3o intensa de exerc\u00edcios com peso corporal e kettlebell.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3454\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase.png\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase.png 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/03\/cool-down-phase-608x340.png 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Conclus\u00e3o<\/h2>\n<p>Voc\u00ea deve realizar esta rotina de exerc\u00edcios com peso corporal e kettlebell de 45 minutos, no total, tr\u00eas vezes por semana. Esta rotina deve constituir o seu treino cardiovascular principal e deve ser realizada por um per\u00edodo de 8 semanas.<\/p>\n<p>Dentro deste per\u00edodo, voc\u00ea dever\u00e1 testemunhar melhorias significativas em sua apar\u00eancia f\u00edsica, pois com certeza sentir\u00e1, e parecer\u00e1 mais em forma do que antes, com perda de gordura corporal, for\u00e7a e ganhos de massa muscular magra garantidos.<\/p>\n<p>Se voc\u00ea quiser mais informa\u00e7\u00f5es sobre como realizar esta sess\u00e3o de treino de 45 minutos com peso corporal total e kettlebell, voc\u00ea pode entrar em contato com um IFBB PRO no Anabolic Coach hoje mesmo.<\/p>","protected":false},"excerpt":{"rendered":"<p>Com esta rotina de exerc\u00edcios para iniciantes com peso corporal total e kettlebell de 45 minutos, voc\u00ea ser\u00e1 capaz de eliminar o excesso de gordura corporal e, ao mesmo tempo, desenvolver seus n\u00edveis musculares, de for\u00e7a e de resist\u00eancia. A beleza deste regime de exerc\u00edcios \u00e9 que voc\u00ea pode pratic\u00e1-lo em casa ou na academia local, ap\u00f3s uma intensa sess\u00e3o de treinamento de for\u00e7a [...] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/pt\/perda-de-gordura-para-mulheres-com-peso-corporal-total-e-treino-iniciante-com-kettlebell\/\">Mais<\/a><\/p>","protected":false},"author":3,"featured_media":3466,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[72,73],"tags":[],"class_list":{"0":"post-3445","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-diet-and-fat-loss","8":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quick Fat Loss for Women with a 45 Minute Full Bodyweight and Kettlebell BeginnerWorkout Routine - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Efficient Fat Loss for Women: Jumpstart your journey with our 45-minute full-bodyweight and kettlebell beginner workout routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/pt\/perda-de-gordura-para-mulheres-com-peso-corporal-total-e-treino-iniciante-com-kettlebell\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Quick Fat Loss for Women with a 45 Minute Full Bodyweight and Kettlebell BeginnerWorkout Routine - 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