Base Total
Full-body training with simple fundamentals.
VIEW STRUCTURE →PLANS FOR REAL LIFE12 WORKOUTS.
12 WORKOUTS.
ONE NEXT STEP.
Choose according to your level, time and location. You have nothing to prove; you only need to be able to return.
Strength A
Squat, push, pull and stabilise.
VIEW STRUCTURE →Strength B
Hip hinge, shoulders, back and legs.
VIEW STRUCTURE →Father in Motion
A short circuit for busy days.
VIEW STRUCTURE →Low-Impact Cardio
Raise the heart rate without high impact.
VIEW STRUCTURE →Full-Body Dumbbells
Full-body training with one pair of dumbbells.
VIEW STRUCTURE →Strong Legs
Useful strength for walking, climbing and protecting the joints.
VIEW STRUCTURE →Back and Posture
Pulldowns, rows and shoulder-blade stability.
VIEW STRUCTURE →Chest and Arms
Pressing with controlled volume.
VIEW STRUCTURE →Mobility 15
Hips, ankles, shoulders and spine.
VIEW STRUCTURE →Conditioning 30
Running and bodyweight intervals.
VIEW STRUCTURE →Safe Return
A gradual return after time away.
VIEW STRUCTURE →Train com responsabilidade: aquece, controla a técnica e interrompe perante dor aguda, tontura ou mal-estar.