{"id":15499,"date":"2024-10-21T11:39:12","date_gmt":"2024-10-21T11:39:12","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=15499"},"modified":"2025-01-29T18:41:31","modified_gmt":"2025-01-29T18:41:31","slug":"plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","title":{"rendered":"6 Week Home Workout Plan .pdf [2025]"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Treino para fazer em casa, com dura\u00e7\u00e3o de 6 semanas. Ideal para quem tem um n\u00edvel moderado de condicionamento f\u00edsico, mas se voc\u00ea for iniciante, basta reduzir as s\u00e9ries pela metade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Exercite-se por sua conta e risco \u2013 Consulte seu m\u00e9dico antes de iniciar um novo programa de exerc\u00edcios.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Equipamento <\/strong>\u2013 kettlebell, faixa de resist\u00eancia.<br><br>Inclua um aquecimento antes de cada treino \u2013 por exemplo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Agachamentos com o peso do corpo x 30<\/li>\n\n\n\n<li>C\u00edrculos com os bra\u00e7os x 20<\/li>\n\n\n\n<li>10 acenos de cabe\u00e7a afirmando &quot;n\u00e3o&quot; e &quot;sim&quot; (acenos de cabe\u00e7a) cada.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Semana 1-2<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1: For\u00e7a para o Corpo Inteiro<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Agachamentos com o peso do corpo<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Levantamento terra com kettlebell (moderado)<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Remada com faixa el\u00e1stica<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Flex\u00f5es (<a href=\"https:\/\/giphy.com\/gifs\/elbow-knee-to-push-ups-9nn3dtp3jvtQDROt5I\">Homem-Aranha <\/a>Flex\u00f5es para maior resist\u00eancia)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Prancha<\/td><td>30 segundos<\/td><td>3<\/td><\/tr><tr><td>Ponte de Gl\u00fateos<\/td><td>15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 2: Foco na parte inferior do corpo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Agachamento Goblet com Kettlebell (Leve)<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Caminhada lateral com faixa el\u00e1stica<\/td><td>10 passos para cada lado<\/td><td>3<\/td><\/tr><tr><td>Agachamento b\u00falgaro (com peso corporal)<\/td><td>10 cada perna<\/td><td>3<\/td><\/tr><tr><td>Levantamento terra com kettlebell (pesado)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Levantamento de bezerros<\/td><td>15<\/td><td>3<\/td><\/tr><tr><td>Sentar na parede<\/td><td>30 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3: Parte Superior do Corpo e Core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Eleva\u00e7\u00e3o de ombros com faixa el\u00e1stica<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Flex\u00f5es (flex\u00f5es inclinadas ou flex\u00f5es com os joelhos apoiados)<\/td><td>10<\/td><td>3<\/td><\/tr><tr><td>Remada com Kettlebell (Moderada)<\/td><td>10 de cada lado<\/td><td>3<\/td><\/tr><tr><td>Puxada Lat com Faixa El\u00e1stica<\/td><td>12<\/td><td>3<\/td><\/tr><tr><td>Giros russos (peso corporal)<\/td><td>20 (10 de cada lado)<\/td><td>3<\/td><\/tr><tr><td>Prancha lateral<\/td><td>20 segundos de cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Semana 3-4<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1: For\u00e7a para o Corpo Inteiro<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Agachamentos com o peso do corpo<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Levantamento terra com kettlebell (moderado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Remada com faixa el\u00e1stica<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Flex\u00f5es<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Prancha<\/td><td>40 segundos<\/td><td>3<\/td><\/tr><tr><td>Ponte de gl\u00fateos (faixa de resist\u00eancia)<\/td><td>20<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 2: Foco na parte inferior do corpo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Agachamento Goblet com Kettlebell (Moderado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Caminhada lateral com faixa el\u00e1stica<\/td><td>12 passos de cada lado<\/td><td>4<\/td><\/tr><tr><td>Agachamento b\u00falgaro (com peso corporal)<\/td><td>12 em cada perna<\/td><td>4<\/td><\/tr><tr><td>Levantamento terra com kettlebell (pesado)<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Levantamento de bezerros<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Sentar na parede<\/td><td>40 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3: Parte Superior do Corpo e Core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Eleva\u00e7\u00e3o de ombros com faixa el\u00e1stica<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Flex\u00f5es<\/td><td>12<\/td><td>4<\/td><\/tr><tr><td>Remada com Kettlebell (Pesada)<\/td><td>12 de cada lado<\/td><td>4<\/td><\/tr><tr><td>Puxada Lat com Faixa El\u00e1stica<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Giros russos (peso corporal)<\/td><td>30 (15 de cada lado)<\/td><td>3<\/td><\/tr><tr><td>Prancha lateral<\/td><td>30 segundos de cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Semana 5-6<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 1: For\u00e7a para o Corpo Inteiro<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Agachamentos com o peso do corpo<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Levantamento terra com kettlebell (pesado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Remada com faixa el\u00e1stica<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Flex\u00f5es<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Prancha<\/td><td>60 segundos<\/td><td>3<\/td><\/tr><tr><td>Ponte de gl\u00fateos (faixa de resist\u00eancia)<\/td><td>25<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 2: Foco na parte inferior do corpo<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Agachamento Goblet com Kettlebell (Pesado)<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Caminhada lateral com faixa el\u00e1stica<\/td><td>15 passos de cada lado<\/td><td>4<\/td><\/tr><tr><td>Agachamento b\u00falgaro dividido (com kettlebell)<\/td><td>15 cada perna<\/td><td>4<\/td><\/tr><tr><td>Levantamento terra com kettlebell (pesado)<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Levantamento de bezerros<\/td><td>25<\/td><td>4<\/td><\/tr><tr><td>Sentar na parede<\/td><td>60 segundos<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Dia 3: Parte Superior do Corpo e Core<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Exerc\u00edcio<\/th><th>Repeti\u00e7\u00f5es\/Tempo<\/th><th>Conjuntos<\/th><\/tr><\/thead><tbody><tr><td>Eleva\u00e7\u00e3o de ombros com faixa el\u00e1stica<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Flex\u00f5es<\/td><td>15<\/td><td>4<\/td><\/tr><tr><td>Remada com Kettlebell (Pesada)<\/td><td>15 de cada lado<\/td><td>4<\/td><\/tr><tr><td>Puxada Lat com Faixa El\u00e1stica<\/td><td>20<\/td><td>4<\/td><\/tr><tr><td>Giros russos (com kettlebell)<\/td><td>40 (20 de cada lado)<\/td><td>3<\/td><\/tr><tr><td>Prancha lateral<\/td><td>40 segundos de cada lado<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baixar PDF:<\/p>\n\n\n\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Incorpora\u00e7\u00e3o de Plano de Treino em Casa de 6 Semanas.\"><\/object><a id=\"wp-block-file--media-42f9b95c-f913-4782-8e55-48b334a9e2ba\" href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\">Plano de treino em casa de 6 semanas<\/a><a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2024\/10\/6-week-home-workout-plan-.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-42f9b95c-f913-4782-8e55-48b334a9e2ba\">Download<\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189],"tags":[4125,784152946,337,34941026,226709,3612],"class_list":["post-15499","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","tag-exercise","tag-fitness","tag-health","tag-mma-2","tag-strength-training","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Home workout, for 6 weeks. 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Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk &#8211; Consult your doctor before taking up a new exercise protocol. Equipment &#8211; kettlebell, resistance band. Include a warm up before each [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2024-10-21T11:39:12+00:00","article_modified_time":"2025-01-29T18:41:31+00:00","author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Escrito por":"Dave","Tempo estimado de leitura":"2 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"6 Week Home Workout Plan .pdf [2025]","datePublished":"2024-10-21T11:39:12+00:00","dateModified":"2025-01-29T18:41:31+00:00","mainEntityOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/"},"wordCount":371,"commentCount":0,"publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"keywords":["exercise","Fitness","health","mma","strength training","workout"],"articleSection":["Bodybuilding","Fitness"],"inLanguage":"pt-PT","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","url":"https:\/\/blackbeltwhitehat.com\/2024\/10\/21\/6-week-home-workout-plan-pdf-2024\/","name":"6 Week Home Workout Plan .pdf [2025] - Fitness &amp; 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Iniciantes podem fazer flex\u00f5es de bra\u00e7o com os joelhos apoiados no ch\u00e3o, 2 ou 3 s\u00e9ries com o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel. Para um n\u00edvel intermedi\u00e1rio, s\u00e3o necess\u00e1rias 3 s\u00e9ries de flex\u00f5es normais. 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