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.

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