{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/pt-br\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/pt-br\/author\/chalid\/","title":"Strong Curves: Bootyful Beginnings","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"e6KHUASZvP\"><a href=\"https:\/\/training.fit\/pt-br\/plano-treino\/strong-curves-bootyful-beginnings\/\">Strong Curves: Bootyful Beginnings<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/pt-br\/plano-treino\/strong-curves-bootyful-beginnings\/embed\/#?secret=e6KHUASZvP\" width=\"600\" height=\"338\" title=\"&#8220;Strong Curves: Bootyful Beginnings&#8221; &#8212; Training.fit\" data-secret=\"e6KHUASZvP\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/strong-curves-bootyful-beginnings-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Strong Curves: Bootyful Beginnings \u00e9 o programa de doze semanas para iniciantes do livro de Bret Contreras e Kellie Davis. Combina treino de corpo inteiro com \u00eanfase nos gl\u00fateos. Os exemplos abaixo correspondem \u00e0s semanas 1\u20134 das fichas originais. Para quem \u00e9 este plano \u00c9 indicado para iniciantes que querem trabalhar os gl\u00fateos junto com a parte superior do corpo e o core. A primeira fase combina movimentos com o [&hellip;]"}