Treinos do mês de Agosto de 2021

Um mundo mais saudável e justo passa pelos seus habitantes serem pessoas mais fortes e confiantes 

"Treinos Outdoor 2021" - é uma resposta sólida e estruturada para todos aqueles que querem iniciar uma nova prática no conforto das suas casas e ou manter os seus hábitos de treino.

Treino 26 de agosto 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

Treino 26 de agosto 2021

Treino 24 de agosto 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

Treino 23 de agosto 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

Treino 23 de agosto 2021

Treino 19 de agosto 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'

Treino 19 de agosto 2021

Treino 17 de agosto 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

Treino 17 de agosto 2021

Treino 16 de agosto 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'

Treino 16 de agosto 2021

Treino 13 de agosto 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

Treino 13 de agosto 2021

Treino 12 de agosto 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

Treino 11 de agosto 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

Treino 9 de agosto 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"

Treino 4 de agosto 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

Treino 2 de agosto 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

Treino 1 de agosto 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

Licenciatura em Desporto - Educação Física

  • FMH - Faculdade de Motricidade Humana da Universidade de Lisboa
  • Pós Graduação em Treino Funcional
  • Pós Graduação em Treino Personalizado
Renato Caetano Photo