Workout at Home

"Treinar em Casa 2020" - is an answer to  all of you who used to exercise in clubs or gyms can, in a safe and distanced way, maintain their training habits. 

Workout 1 June 2020 Animal

Warm Up

Two sets of:
60" Seal Jumping Jacks
60" Deep Lunge Mountain Climbers
30" Duck Walk
60" Side Plank
60" Single-Leg Ground to Sky Reaches
Rest 30 seconds

Three sets of:

30" of Plank Kick-Throughs With Hand Tap
30" Plank Position Pike Jumps
Rest 30 seconds
60" Goblet Reverse Lunges
30" Static Bent-Over Row Hold

6 x 1"30" rest 60''

2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.

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Workout 30 May 2020 Push

Warm up

30 Butt Kickers 
30 High knees
40 Mountain Climbers

Then,
3 Rounds:
20 S U
10 Push-Ups
12 Crunches 

STRENGTH

Max Seated Strict Press in 6'
Every min 6 V ups

20 Minutes AMRAP:

10 Sit-Ups 
20 Push Press
10 Double-Unders

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Workout 29 May 2020 Metabolic

Warm Up

4x Tabata

Sit-ups
Hollow Hold
Glute Bridges
Glute Bridge Hold

For Time:

1 Round:
160 Double Unders
40 Burpees

2 Rounds:
80 Double Unders
20 Burpees

3 Rounds:
40 Double Unders
10 Burpees

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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