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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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Treino completo para crescer Pernas e glúteos 🔥🍑 25 agachamentos 25 agachamentos com salto 25 estocadas reversas em cada lado 25 estocadas Curtsey em cada lado 25 elevações de quadril 25 elevações de quadril em cada perna 25 pontes elevadas REPITA 2x 📸créditos/ noellebenepe
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