Trainings for the month of July of 2021

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 23 July 2021 METCON

Condição Metabólica

5 Rondas - Cada ronda para tempo:
400m Run
30 Jump Squat
20 DB Snatch, Alternadamente
10 Burpee over the DB

Pausa 2 minutos entre cada ronda

Workout 21 July 2021 OUTDOOR Session

Usa DB's Pesados

1.
5 Rondas
10 DB Bench Press
10  Bent over arm DB Row

2.
5 Rondas
10 DB Bulgarian split squat
10 Cossack squat

3.
3 Rondas
12  Half-kneeling single arm DB press
10 DB Renegade row
10 Double DB tempo squat @ 4:0:2:0

Workout 19 July 2021 RUA

1. Para Qualidade:

Com um Dumbbell/ Kettlebell
4 Rondas:
4 Windmill
3 OverHead Squat
2 Turkish Get Up

2. 10 Rondas alternadamente entre a) e b) 

Com dois Dumbbells
a) Em 60'' Maior número de Rondas possível:
12 Push Ups
9 Power Clean
6 Front Rack Squats
Pausa 60''
b)  Em 60'' Maior número de Rondas possível:
2 Devil’s press
3 Thruster
4 Front Rack Lunges

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