A 7-day program by Ronan on mastering fitness freedom without the gym.

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Mindvalley – Ronan Diego – Advanced Home Workouts

Mindvalley - Ronan Diego - Advanced Home Workouts

Ready to redefine fitness on your terms, at home?

Feeling trapped by your schedule or uninspired by the thought of gym workouts?

You’re not alone. Many of us struggle with fitting exercise into busy lives or finding motivation for the same old routines.

But what if you could achieve extraordinary fitness results from your living room, without needing a single piece of gym equipment?

Imagine a program that not only fits into your schedule but is also designed to bring out the best in you, no matter where you are.

A proven system for peak fitness with two 15-minute home workouts weekly, no gym required.

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Unlock the door to a revolutionary home workout experience with “Advanced Home Workouts.” This program is designed to fit seamlessly into your life, no matter how busy you are. With Ronan’s expert guidance, you’ll:

Discover cutting-edge exercises that amplify your strength, endurance, and mobility, all from the comfort of your home.
Embrace the efficiency of workouts that deliver maximum impact in minimal time, making every second count.
Gain access to fitness science innovations with Ronan, Mindvalley’s head of Health & Fitness, guiding you every step of the way.
Enjoy the freedom of no gym membership or equipment, just pure, effective fitness at your fingertips.

Step into a world where your living room becomes the setting for a transformative fitness journey. With “Advanced Home Workouts,” you’re not just working out; you’re redefining what fitness means on your terms.

What You’ll Learn

1. Awaken Your Inner Fitness Warrior

Feel a surge of unstoppable energy as you tap into the science-backed strategies that transform ordinary living spaces into arenas of health and strength.

2. Master Time-Efficient Workouts for Exponential Gains

Discover the ‘secret routines’ that double your fitness results. Visualize achieving your week’s fitness goals in just a few focused sessions, making every minute count.

3. Develop Unshakable Self-Discipline and Motivation

Forge a mindset of steel that sees you leaping out of bed to embrace your workout with enthusiasm, turning exercise from a chore into a daily highlight.

4. Cultivate a Deep, Lasting Connection with Your Body

Unlock the secrets to listening to your body, using its signals to guide your workouts, and optimize recovery for sustained growth and fewer injuries.

5. Eliminate Excuses and Embrace Consistent Progress

See yourself smashing through barriers of procrastination and lack of motivation. Envision a life where you’re always moving forward, your home workouts a non-negotiable part of your day.

6. Become Comfortable with Challenging Yourself

Step into a world where you’re not afraid to push your limits. With each workout, you’re not just getting fitter; you’re expanding your comfort zone, making what was once hard feel easy.

7. Cultivate Resilience to Overcome Any Obstacle

Develop a resilient mindset that thrives on challenges, transforming every setback into a comeback, ensuring that your journey towards fitness is unstoppable.

8. Empower Your Lifestyle with Fitness That Fits

Transform your understanding of what it means to be fit, finding harmony in routines that bring you joy, energy, and vitality, without ever needing to set foot in a gym again.

Students who take this program report the following

You’ll grow in these areas:

Getting Fitter
Gaining Muscle & Strength
Improving Longevity
Improving Athletic Performance
Improving Overall Health
Increasing Mobility

Our proven transformation formula

In just 15 – 20 easy minutes a day, you’ll experience a unique combination of micro-learning, practical exercises, and mental training to dramatically transform your mindset.

The curriculum

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.

Advance Home Workouts on multiple devices

Part 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.

Part 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.

Part 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.

Part 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.

Part 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.

Part 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.

Part 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.

Meet your Trainer

Mindvalley’s Head of Health & Fitness

Ronan Diego de Oliveira is Mindvalley’s Head of Health & Fitness and works alongside the world’s foremost experts in Health & Fitness. Ronan learned the science of Health & Fitness the hard way — by carefully dissecting raw medical studies and testing what he discovered — on his own body

5 years ago Ronan’s body was deteriorating…

With an over-demanding job, he spent a great deal of time feeling sick and tired, his mood was unstable and his mental focus was almost non-existent — a direct result of lack of exercise, poor diet, and bad sleep.

He decided to skip the hype, advertising and conventional ways of exercise and instead learn straight from scientific studies. He reproduced the experiments done by scientists in labs in his own body and saw how his health and fitness started to transform. The science of fitness and muscle growth has come far in the past 10 years. The importance of high-intensity training, tabata-like protocols and super slow strength training has shown that you can get fitter and get a better body in far less time than we’ve been made to believe.

By applying science, Ronan regained his energy and focus, got strong and healthy, won the 1st place out of 11,000 runners in the Viper Challenge, the largest obstacle circuit race competition in Asia — and continued getting faster, fitter and stronger.

Today Ronan coaches people internationally to apply the best methods to get in shape, boost energy, and bring back their “zest” for life.

Trainers Credentials

Mindvalley’s Head of Health & Fitness
Works with the world’s foremost experts in health & fitness including designing and training in Ben Greenfield Longevity Blueprint Program
First Place Winner (out of 11,000) at Viper Challenge, the largest obstacle circuit race competition in Asia
International trainer in personal performance, leadership, and design thinking and a frequent TEDx Speaker

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Mindvalley – Ronan Diego – Advanced Home Workouts