Trainings for the month of April of 2020

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

"Train at Home 2020" -  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 30 April 2020 Estabilidade

ESTÁVEL

WARM-UP

A) EMOMx16:

A – 45 seconds Side Plank Hold (L)
B – 45 seconds Air Squats
C – 45 seconds Side Plank Hold (R)
D – 45 seconds – Jump Rope

WORKOUT


Every 2 Min x 8 for 16'

Alternating A and B:

A.
10 V-Ups
10 Dumbbell Squats
10 Tuck-Ups
10 Air Squats
10 Sit-Ups

B.
30 seconds Side Plank (L)
30 seconds Side Plank (R)
30 seconds Plank

Watch this workout video on YouTube

Workout 29 April 2020 Sindee

Warm Up

3 Rounds
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

WORKOUT by Ben Bergeron

On the 0:00…
5 Rounds of "Sindee"
50 Db Ground to Shoulder 

On the 8:00…
4 Rounds of “Sindee”
40 Db Squats 

On the 16:00…
3 Rounds of “Sindee”
30 Db Thrusters

*1 round of Sindee: 10 Push-ups, 20 Air Squats

Workout 28 April 2020 "1 Pood"

WARM-UP

A) 2 Rounds:

120 Dot hops
20 Jumping Jacks

B) 2 rounds:

20 Walking Lunges (10 each leg)
20'' Handstand Hold

WORKOUT


20 Minute AMRAP:

20 Kb Russian Twists
20 Kb Clean and Jerks (10 each arm)
10 Kb Goblet Squats
10 Kb Reverse Lunges

Watch on Youtube

Watch this workout video on YouTube

Workout 27 April 2020 Virtuoso

Warm Up

1' Pigeon Pose Each Side
6 Samson Stretch Matrix (3x)

In 12'
16 Back Pack Step Up
3 Turkish Get Up (Left)
16 Air Squat
3 Turkish Get Up (Right)

EMOM 10'

45''  1 Goblet Squat (Tempo 15:15:15:0)
45'' Practice HandStand Walk 

WOD "Virtuoso"

6 Rounds for time
10 Single Leg Squats
10 HandStand Push Ups / Pike Push Ups

Watch on Youtube

Watch this workout video on YouTube

Workout 22 April 2020

Warm-Up

2 Rounds
45'' On 15'' Rest
Pointer
Super Man
Comando Plank
Hollow Rock
"Strong Arm "

Part 1

Five sets of:
Respect the Tempo 4:0:2:0

8 Bent Over Row 
12 Body Weight Tricep Extension
8 Bent Over Row
12 Stationary Dips

Part 2

AMRAP 12'
9 Db Hang Cleans
15 Kb Swings
21 Jumping Jacks

Workout 20 April 2020

Warm up

a) 3 Rounds
10 Scapular Push-Ups 
5 each Y’s, T’s & W’s each 
10 Active Leg Raises 
5 Yoga Push Ups 

b) In 8'

30 Butt Kickers 
10 Lying Knee Raises 
30 High Knees 
10m Steps Bear Walk 

Strength
6 sets (3 each side)

1 Split Squat Complex
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

WORKOUT


AMRAP 20':
40 Air Squats 
20 Pushups 
10 Reverse Burpees (ups that's a regular burpee ;)

Every 2:00 
starting on the 0:00  - 40 Line hops

Workout 17 April 2020 cappapê

Warm Up

3 Rounds:

120 4 dot hops 
30 High Knees 
30 Butt Kickers 
15 Down Up 
15 Air Squats 

WORKOUT "cappapê"


In 20 minutes EMOM:
A: 45'' Kettlebell Deadlifts 
B: 45'' Push-Ups 
C: 45'' Kettlebell Swings 
D: 45'' Plank Hold 

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