Plano de treino full body para iniciantes em casa

Workout routine infographic titled "Beginner Full-Body Home Training Plan" with a central adult anatomical figure, front and back view, HIGHLIGHTED MUSCLE GROUPS targeted by this routine using color-coded shading: chest, shoulders, back, core, glutes, quadriceps, hamstrings, and calves. Add 6 numbered exercise cards arranged in sequence around the figure, each card showing a small clean line-drawing of the movement, the exercise name in English, safe beginner sets × reps, and target muscles: 1) "Bodyweight Squat" — "2 × 10 reps" — "Targets: Quads, Glutes, Core"; 2) "Wall Push-Up" — "2 × 8 reps" — "Targets: Chest, Shoulders, Triceps"; 3) "Glute Bridge" — "2 × 12 reps" — "Targets: Glutes, Hamstrings, Core"; 4) "Bird-Dog" — "2 × 8 reps each side" — "Targets: Core, Lower Back, Glutes"; 5) "Reverse Lunge" — "2 × 8 reps each leg" — "Targets: Quads, Glutes, Hamstrings"; 6) "Forearm Plank" — "2 × 20 sec" — "Targets: Core, Shoulders, Glutes". Add a quick-stats strip with clearly labeled English text: "Duration: 30 min", "Equipment: Minimal home", "Difficulty: Beginner", "Calories: 120-180 kcal". Add a bottom safety tip banner with the exact text: "Safety Tip: Keep a neutral spine, move with control, and stop if you feel pain." Style: photorealistic fitness infographic poster, modern fitness magazine layout, clean studio lighting, sharp readable typography, cool blue and cyan color palette, energetic but approachable mood, balanced spacing, polished editorial design, editorial fitness magazine illustration, clean line-drawn figures, vector-clean infographic layout. Adult only, no minors, no logos, no brand marks. All text rendered cleanly in English, no spelling errors, no gibberish characters, no graphic injury imagery, no brand-name supplement boxes, no watermarks Anatomically correct figures, no graphic injury, no extreme dieting claims, no supplement brand boxes. Safety tip at the bottom should reference proper form or consult a coach.