Ronan Diego de Oliveira – Advanced Home Workouts – Mindvalley

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Ronan Diego de Oliveira – Advanced Home Workouts – Mindvalley
For anyone who’s ever lacked the time or motivation to make it to the gym:
Are you looking for a workout that you can do at home without expensive gym equipment?
Are you looking to get remarkable results in the fastest time?
And would you like to improve your strength, endurance, and mobility in minutes instead of hours a week?
Discover how in the Advanced Home Workouts program with Ronan, Mindvalley’s head of Health & Fitness.
By merging the latest breakthroughs in fitness science into a series of optimized exercises, this seven-day program shows you how to experience a remarkable fitness breakthrough from the comfort of home.
No gym membership. No ungainly equipment. Just total fitness freedom.
The Curriculum

What You’ll Learn In the Advanced Home Workouts Program

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.
Advanced Home Workouts on multiple devices

Available on your Personal Computer, Tablet, Smartphone & Apple TV
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.
Day by Day Schedule

Week 1

Day 1
Home Big 6: Movements for Your Whole Body
Day 2
Circuit Training I: Cardiovascular Fitness & Body Strength
Day 3
Tabata Style Training for Endurance
Day 4
Speed Up Recovery by Staying Active
Day 5
Home Big 6: Training Progression
Day 6
Circuit Training II: Cardiovascular Fitness & Body Strength
Day 7
Going Forward
Ronan Diego de Oliveira on Advanced Home Workouts
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.
Trainer 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 frequent TEDx Speaker

What Students Say About The Program
“I found very good and quick techniques of exercising”

I finished Advanced Home Workouts. I found very good and quick technique of exercising which gives same result of feeling like working out at Gym. Ronan simply describes the workouts and after following 7 days I wish to continue. Now I am feeling my muscles are starts developing. It’s a great feeling. Thanks Ronan.

Mahadeo Shindde

Writer, Director, Creative
“I loved Ronan’s energy”

This program couldn’t have come across my path at a better time!
When the pandemic started, where I live in California we where still able to get outside. I picked up running, biking & hiking like never before & I’ve been in the best shape I’ve been in years. This last week however the forest fires have taken that privilege away from us.
I tend to get really down if I can’t exercise or get outside & when I saw this quest pop up on my All Access menu, I was elated! I’ve never been a huge strength training person but after this a feel inspired to grow in this area. I loved Ronan’s energy and encouragements along the way & feel really good about completing this quest.

Isabella Stofberg

RN Faculty
The impact of your all-around transformation
You instantly develop the habits of super performers
When you read a book or study a course, you’re often left with a ‘temporary high’ that evaporates over time. Mindvalley transforms you permanently through leading-edge behavioral change tools that install uplifting habits, beliefs, and emotional patterns in you: so peak performance, glowing health, unshakable peace, and boundless joy become your default.
You achieve superhuman productivity of mind, body & soul
Whatever you’re looking to achieve or become, Mindvalley supports you from all angles. Go far beyond basic productivity hacks, and master cutting-edge mindset tools, flow states, deeper levels of consciousness, and even spiritual tools that revolutionize how you feel, think, show up, solve challenges, and get things done.
You grow and thrive in every dimension of life that matters
How many people are rich and successful, but sick? Or fit and full of life, but broke? With Mindvalley, you don’t need to sacrifice one area of life for another. Because you get best-in-class tools and guidance to ignite your brilliance every dimension. So you can be a superhero at work. Look like one too. Be one to your kids, family, and even the world. And truly have it all.
You make impactful connections that elevate your life
You’ll join our global community of Changemakers: 95,000+ strong and growing every day. But these aren’t your average people: they’re high-impact entrepreneurs, brilliant artists, visionary thinkers, and deeply inspiring individuals committed to elevating themselves and the planet. And you’ll connect and grow with them every day through Membership-only events, face-to-face meetups, live workshops, and much more. In your city and around the world.
The transformation you will experience
“I practice The 6 Phase Meditation”

I practice The 6 Phase Meditation, created by Vishen Lakhiani. It’s a guided meditation that I did for about a month straight, and then I started doing it on my own.

It’s a great practice — you spend three minutes in each phase. You do three minutes on forgiveness and then three minutes on awareness or the light inside you that’s connected to the world. Then you do three minutes on what you’re grateful for from the day before. It can be anything ­— something good that happened to you or your family or seeing a beautiful sunset or tree.

Tony Gonzalez

NFL Hall Of Famer
“For those of you who don’t know Mindvalley, I urge you to check it out”

For those of you who don’t know Mindvalley, I urge you to check it out. Think TED, meets personal development, meets entrepreneurship, meets education all in one magical organization. Thank you Vishen and your team – you’re empowering the world.

Miki Agrawal

Founder of WILD, THINX, ICON & TUSHY. Author of the Best-Selling Books: Do Cool Sh*t and Disrupt-Her
“Never experienced such a big shift in my 22 years of practising sports”

Mindvalley online programs are a truly invaluable learning experience for me as I learned how the brain works and it is fantastic how it opened up a whole new dimension of evolving into an extraordinary human being. By aligning all brain, heart, soul and body, I have never experienced such a big shift in my 22 years of practicing sports in performing magnificently in all aspects of life as I do now. Learning is not limited! I believe the knowledge i implement now will be also brought forward as the soul evolves in eternity.

Bianca Ioana