{"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>With this 45 minute full bodyweight and kettlebell beginner workout routine, you will be able to shed excess body fat while also building your muscle, strength and endurance levels. The beauty of this exercise regime is that you can perform it at home or at your local gym either after an intense strength training session [&hellip;] <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\/\">More<\/a><\/p>\n","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":["post-3445","post","type-post","status-publish","format-standard","has-post-thumbnail","category-diet-and-fat-loss","category-womens"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\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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