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Treino de Pernas e Glúteos pra fazer em casa! 🍑🔥 Sem academia? Sem problema! 💪 Eu te ajudo a conquistar o bumbum dos sonhos! ✨ Foco total em quadríceps e glúteos: ✅ Agachamento com halteres – 3x de 10 a 12 ✅ Afundo búlgaro – 3x10 por perna ✅ Elevação de quadril – 3x de 12 a 15 ✅ Afundo curvado – 3x10 por perna ✅ Agachamento com salto – 3x10 💡 Dica: Se usar halteres pesados, descanse 60s. Se forem leves, 20 a 30s já tá ótimo! ⏱️ 📌 Salva esse treino
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