Trainings for the month of August of 2021

A healthier and fairer world means that its inhabitants are more confident and healthy people.

"Outdoor Training 2021" -  is a solid and structured response for all those who want to start a new practice in the comfort of their homes and / or maintain their training habits.

Workout 26 August 2021

TRX 

  • 3 Rounds for Quality

15 Low Row
15 Chest Press
10 Bicep Curl
10 Tricep Press
Rest 2'

  • 3 Rounds For Quality

15 Crossing Lunges
15 Squats
10 Bulgarian Squats
10 Hip Press
Rest 2'

  • 3 Rounds For Quality

15 Hip Drop
15 Standing Roll Out

  • 3 Rounds For Quality

15 Reverse Crunch
15 Mountain Climber

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Workout 24 August 2021 Invictus Fitness inspired

Kettlebell Swings x 15 (nasal breathing only)
Face pull x 15 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)

Then…

A.
Three sets of:
Half-Kneeling Press x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
30 KB Swing

20 m One Arm Dumbbell Overhead Walking Lunges

Workout 23 August 2021 Super

Three sets of:
8 Plank walkouts
10 banded Row
45 Second  Superman

5 Rounds for time:
10  DB hang squat clean

10 Handstand (or inverted position) Shoulder Taps

20m DB overhead walking lunge

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Workout 19 August 2021 Move Well

4 x 4' window

300m Run
20 DB snatch, alternating
10 DB hang clean and jerk, alternating

MAX DU in the remaining time

Rest 3'

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Workout 17 August 2021 I GO, YOU GO

Go as Heavy as your form allows.

Força
Empurrar Vertical - Puxar Horizontal

 20-18-16…2
Half-kneeling DB see-saw press
Bent over DB see-saw row
Minimal Rest

Força
Flexão Extensão Anca  e Joelho
10-9-8…1
Bulgarian DB split squat 
Bulgarian DB split deadlift 
Minimal Rest

AMRAP 9 minutes of:
6 Dumbbell Thrusters
6 Burpees
12 Kettlebell Swings

handstand

Workout 16 August 2021 Functional Fitness

3 Rounds of
15 Bulgarian goat bag swing
5 Single arm front rack get up
50 m Bottoms up Kb carry

6 Rounds
2' AMRAP

4 Kb alternating Single arm Thrusters
5 Down Up
6 Kb Single arm Swing, alternating
30 Jumping Jacks

Rest 2'

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Workout 13 August 2021 Suitcase

Warming up with bands
Banded  Stretch Hip and Shoulders

THEN,
2 ROUNDS
20 Banded Good Mornings 
10 Reverse Snow Angels 
10 Face Pulls

Main WORKOUT

A.(Heavy)
one side
6 reps Suitcase Deadlift 
immediately followed by…
50m Farmer Carry 
Rest 60 seconds
Repeat other Side

B. (Heavy)
15' EMOM
10 Lateral Jumps Kb
10 Heavy Russian Kettlebell Swings

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Workout 12 August 2021 Cor

EMOM 20' (40" on 20" off) of:
1 – Supinated DBs Row 
2 – Band Resisted Face Pulls
3 – T-Fly TRX  Lunges 
4 – Super Man Swimer x 
5 – Prone Plank

B.
Every 5 minutes, for 15 minutes (3 sets) for times:a
400 Meter Run
20 V-Ups
30 Single Kettlebell Sumo Deadlifts

Workout 11 August 2021 TRX full body workout

TRX 

Rest 15'' between exercises

  • 3 Rounds for Quality

15 Low Row
15 Chest Press
10 Bicep Curl
10 Tricep Press
Rest 2'

  • 3 Rounds For Quality

15 Crossing Lunges
15 Squats
10 Bulgarian Squats
10 Hip Press
Rest 2'

  • 3 Rounds For Quality

15 Hip Drop
15 Standing Roll Out

  • 3 Rounds For Quality

15 Reverse Crunch
15 Mountain Climber

Workout 9 August 2021

  4 Rounds for quality
1 KB Turkish get-up
2 KB Windmill
3 KB Overhead squat

*complete a full complex on one arm, then switch arms.

Rest as needed between rounds

CONDITIONING

6 Intervals
1. 2-minute AMRAP

4 DB burpee deadlift
4 DB hang squat
4  Shoulder Press 

Rest 90" before 2

2. 2-minute AMRAP
10 DB Snatch, alternating
10 DB goblet reverse lunges
30 Double unders

Rest 90"

Workout 4 August 2021 100

STRENGTH
i) 5 Sets

12 DB see-saw press
12 Bent over see-saw DB row

ii) 5 Sets

12 side DB Reverse lunge 12 side Single leg DB deadlift

III) 3 Sets

12 Half-kneeling single arm KB “bottom-up” press
15 Cyclist goblet squats @ 2020 tempo

Workout 2 August 2021 Repeat

2 x Tabata Jumping Jack - Speed Rope - mountain climber - Ski

Combina o 1 e 2 num total de 12 intervalos
1' AMRAP
3 DB power clean
6 Push ups
9 Air squat

Rest 1'

 AMRAP 30"
DB Devils thruster (Devil’s press + thruster)

Rest 30"

Rest 2' @ round 6

Workout 1 August 2021 Devil trust

 Combina o 1 e 2 num total de 12 intervalos
1' AMRAP

3 DB power clean
6 Push ups
9 Air squat

Rest 1'

 AMRAP 30"
DB Devils thruster (Devil’s press + thruster)

Rest 30"

Renato Caetano

Graduate Degree in Sport - Physical Education

  • FMH - Faculdade de Motricidade Humana da Universidade de Lisboa
  • Post Graduation in Functional Training
  • Post Graduation in Personal Training
Renato Caetano Photo