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<\/a><\/p>","protected":false},"excerpt":{"rendered":"Ol\u00e1! Meu treino de hoje\/esta noite ser\u00e1 baseado no \u00f3timo livro que voc\u00ea pode ler e baixar gratuitamente em MonsterSupplements.com\/Kickstart2015. Vou aquecer com o treino de boxe sombra do Bas Rutten e depois completar o treino mostrado abaixo. Em seguida, farei um alongamento com meu rolo de espuma e algumas posturas de ioga, como a postura da crian\u00e7a.<\/p>","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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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":[5189],"tags":[3612],"class_list":["post-2610","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-workout"],"yoast_head":"\n
Weekly Workout - Fitness & 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\/2015\/01\/19\/treino-semanal\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Weekly Workout - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Hello, My workout today\/tonight will come from the great book that you can read and download for free at MonsterSupplements.com\/Kickstart2015 I’ll warm up with the Bas Rutten Shadow Boxing Workout and then complete the workout shown below: I’ll then cool down using my foam roller and a few yoga poses such as child’s pose.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/01\/19\/treino-semanal\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness & MMA Blog - 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10 minutos (.pdf)","author":"Dave","date":"Maio 22, 2020","format":false,"excerpt":"Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":530,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2013\/06\/30\/sistema-de-treino\/","url_meta":{"origin":2610,"position":1},"title":"Sistema de treino","author":"Dave","date":"Junho 30, 2013","format":false,"excerpt":"Sistema de treino.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":2047,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2014\/08\/21\/treinos-caseiros-ultimma-100\/","url_meta":{"origin":2610,"position":2},"title":"ULTIMMA 100 Treinos em Casa","author":"Dave","date":"Agosto 21, 2014","format":false,"excerpt":"ULTIMMA 100 Treinos em Casa.","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12847,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/02\/12\/analise-do-pre-treino-no-xplode-em-2022\/","url_meta":{"origin":2610,"position":3},"title":"NO Xplode Pre Workout Review [2022]","author":"Dave","date":"Fevereiro 12, 2022","format":false,"excerpt":"hi so I bought the NO Xplode pre workout from amazon. It's pretty good, it contains adaptogens like ginseng and rhodiola rosea, choline for focus and beta alanine to buffer lactic acid. I would say, it's not like any old school pre workouts with ephedrine or dmaa - but you\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/JSQ5Lg9XKbs\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":11366,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/01\/24\/programas-de-treino-semanais-em-pdf\/","url_meta":{"origin":2610,"position":4},"title":"Programas de treino uma vez por semana em PDF","author":"Dave","date":"Janeiro 24, 2020","format":false,"excerpt":"If you are a busy parent and also busy at work most of the day, it can be difficult to get to the gym 3 or 4 times a week like back in the day. It's important to remember that the benefit of one workout per week is massive, compared\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"once a week workout","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/tabata.png?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":9422,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/09\/23\/treino-de-mma-em-casa-para-iniciantes-sem-necessidade-de-equipamentos\/","url_meta":{"origin":2610,"position":5},"title":"Treino de MMA em casa para iniciantes (sem necessidade de equipamentos!)","author":"Dave","date":"Setembro 23, 2018","format":false,"excerpt":"A great all-around body workout that you can do at home. I train a lot at home, sometimes outside, other times in my kid's bedroom! (ideally when she's not there, obviously). \u00a0 https:\/\/www.youtube.com\/watch?v=OBnUHLX0AWY \u00a0 The Workout Warm up with a brisk walk, a jog, or some bodyweight squats Shadow boxing\u2026","rel":"","context":"In "Bodybuilding"","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/09\/mma_flexibility_hacks_easy_stretches_to_do_at_home.gif?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2610","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=2610"}],"version-history":[{"count":2,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2610\/revisions"}],"predecessor-version":[{"id":2633,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/2610\/revisions\/2633"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=2610"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=2610"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=2610"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Treino](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/01\/homeworkout.png?resize=349%2C571&ssl=1\")
<\/a><\/p>\n