Ronan Diego de Oliveira – Advanced Home Workouts

You will learn the fundamentals of advanced home workouts so that you can increase your strength, endurance and mobility in just a few minutes a week.

This program will teach you the fundamentals of strength training in order to develop strength and muscle mass. You’ll learn a series of circuit exercises that mix strength with cardiovascular training, endurance training, and the type of movement required for ‘active’ recovery. You will also learn best practices for progressing your fitness level.

Please note: You are doing these routines at your own risk and by using this training you take all responsibility for any injury.

DAY 1: ‘Big 6’ Strength Training

Welcome to the Quest. Today you will dive into the key fundamentals of strength training in order to develop strength and muscle mass. This lesson will focus on the “Big 6” movements needed to engage the musculature of the whole body.

DAY 2: Circuit Training I

Today, you’ll learn a series of circuit exercises that mix strength with cardiovascular training. Learn the benefits of keeping your heart rate up — improving your heart, lung, and brain capacity — by performing exercises that won’t overwork your joints or put added tension on your muscles.

DAY 3: Endurance Training

In this session, you’ll experience ‘Tabata’ style training, a high-intensity 4-minute workout that was developed in Japan in the 1990’s to improve the performance and endurance of their national athletes.

DAY 4: Recovery & Mobility

It’s only when we give our body time to recover that it fully responds to the training. But there’s more to recovery than just sitting around. In this session, you’ll learn the type of movement required to speed up your recovery.

DAY 5: ‘Big 6’ Strength Training

During this session you’ll advance onto the next stage of what was covered on Day 1 — but today you’ll focus on progression. Building strength and muscle mass is not just about lifting heavy objects — but also about doing the right exercises, in the right way.

DAY 6: Circuit Training II

Today you’ll revert back to the training that we did on Day 2 — but these exercises will focus on completely new muscle groups.

DAY 7: Recovery & Mobility For Moving Forward

It’s the final day of the program. Today, you will learn how to plan your routine moving forward, including protein intake and sleep to support the progression of your fitness level.

More courses from the same author: Ronan Diego de Oliveira

When will I receive my course?

You will receive a link to download your course immediately or within 1 to 21 days. It depends on the product you buy, so please read the short description of the product carefully before making a purchase.

How is my course delivered?

We share courses through Google Drive, so once your order is complete, you'll receive an invitation to view the course in your email.

To avoid any delay in delivery, please provide a Google mail and enter your email address correctly in the Checkout Page.

In case you submit a wrong email address, please contact us to resend the course to the correct email.

How do I check status of my order?

Please log in to HealingCourse account then go to Order Page. You will find all your orders includes number, date, status and total price.

If the status is Processing: Your course is being uploaded. Please be patient and wait for us to complete your order. If your order has multiple courses and one of them has not been updated with the download link, the status of the order is also Processing.

If the status is Completed: Your course is ready for immediate download. Click "VIEW" to view details and download the course.

Where can I find my course?

Once your order is complete, a link to download the course will automatically be sent to your email.

You can also get the download link by logging into your HealingCourse account then going to Downloads Page.