Trainings for the month of August 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 11 August 2020 5 Km Run

Run 5 Km for time

Workout 10 August 2020 Take the Power Back

1. WARM UP in 10'

Mobility sequence 2 - Video 2 

Mobility sequence 4 - Video 4 

2. MetCon

A)  Every 5' for 20' (4 rounds)

Each Round for time

125 Alternating Single unders

10 DB Thruster

20m DB Overhead carry

10 DB Renegade row

125 Alternating Single unders

Rest 2-minutes between rounds

3. Força

AMRAP 20'

12 Db's Bench Press (22.5/15 Kg)

12 Strict Pull Ups

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Workout 6 August 2020 1º de May 1886

A) 2 Rounds:

60 4 Dot hops
20 Jumping Jacks

B) 2 rounds:

20 Walking Lunges
20 Mountain Climbers

TREINO - " 1º de Maio"
28 Minute Clock:

2 minutes Kettlebell Turkish Get-Ups (alternate arms)
1 minute Max Kettlebell Windmill
2 minutes Reverse Kettlebell Lunges (alternate legs)
1 minute Max Kettlebell Windmill
1 minute Rest

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Workout 3 August 2020 Seis - Devil Press Lunges & V-Ups

Aquecimento 

 60-40-20 
 Mountain Climbers 
 30-20-10:
 Sit-Ups
 15-10-5:
 Burpees

WORKOUT

12-9-6:
 Devils Press

24-18-12:
 Dumbbell Lunges

48-36-24:
 V-Ups

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Workout 2 August 2020 Treino de regeneração

Realiza os movimentos de forma vagarosa.

Mantém um padrão respiratório calmo e profundo.

Repete as vezes necessárias até que sintas os movimentos fluidos.

Termina com uns minutos completamente focado na respiração.

Aproveita!

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Workout 1 August 2020 Devil Press Lunges and Push Ups

1. Mobility

A) Warm up Mobilidade (Video)

2. MUSCLE ENDURANCE

A) Core conditioning – 2 rounds of (Video)

3. WOD

A) For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

DB Devils press

DB Walking lunges ou Steps (Farmer Carry)

Push ups (2x reps)


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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