Luna Castilho
Empowered Gym Edition
Get started today!
Welcome to my workout plan! I'm super excited to start this journey with you!
This workout is made to help you become stronger, happier and empowered!
All levels are welcome on this one, you will simply have to modify exercises according to your fitness level. If you are more advanced, simply enhance the weight while focusing on controlled lifts.
The program is 4 week long. We will have 5 days of workouts per week, and I recommend following along. You can however take a day of rest if needed in between.
The workout is going to get harder every week. It could be more reps, more exercises, longer runs... You will have to try to see!
Once you are done, you can always go back to week 4 and pick and choose the workout you wanna do on a random day.
This is how I train myself and my clients.
My workouts include free weights, mobility, runs, body weight exercises and pull up bars. I'd also recommend having a plyometric box or a bench that you can step up and elastic bands.
Let's go! I can't wait fo you to start!
Please share your progress with me @lunacastilho and in the app! I’m here to coach and help you so please message or tag me along the way.
Make sure to share your progress on social media, I'd love to repost it!!
I'll see you on the mat!!
xoxo
@lunacastilho
Functional, Mobility, Strength, Conditioning
30 days program
Functional, Mobility, Strength, Conditioning
30 days program
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess
App Features
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About Luna Castilho
Online personal trainer
My name is Luna Castilho, I’m a personal trainer (CPT-NASM), group fitness instructor (GFI-AFAA), Yoga Teacher and getting certified as a Nutrition Coach with PN. I’m also a fashion model and I’ve been working at this industry since I was 12 yrs old. With that said you can imagine that I spent years of my life trying to lose weight and to fit into a certain “beauty standards”,right?! This made me miserable for years, you know why? Because I simply didn’t have fun working out, and that’s what I’m here to change!!
I’m a former ambassador of one of the biggest sports brands in America and I had the opportunity to work side by side with Olympic gold medal athletes and NBA players. I want to help you improve your performance, help you move and feel better and in consequence help you look amazing!! I have a background in Martial arts (Muay Thai, Boxing, Capoeira and my favorite of them all Brazilian Jiujitsu).
My daily practice includes yoga, arm balances, inversions, HIIT, plyometrics, exercises to improve balance, mobility as well as strength and performance.
I'll see you on the mat!!
Frequently asked questions
What are the goals of the program?
This workout is made to help you become stronger, happier and empowered!
All levels are welcome on this one, you will simply have to modify exercises according to your fitness level.
The workout plan is made to improve your mobility, strength, balance, body awareness and to help you build lean muscle mass.
In general not simply to help you look strong, but instead to help you move better and feel better from the inside out!
How to get the best outcome of the program?
It's a 4 week program that gets progressively harder every week. I recommend following the program along this way you will get familiar with the exercises and ready for week 4.
Once you finish the program, you can always go back to week for and choose a random workout to do on your own.
We have 5 days of workouts per week and you can add a rest day in between workouts if needed.
How do I schedule the program into a week?
I planed this workout to be 5 days a week in a roll. And one full day of rest.
Every day we will be working a different muscle group, giving our body enough time to recover. So I recommend to follow the plan.
But as life gets busy we might need to take a rest day in between, it's not a problem! The important is not to skip a workout, always to go back to the day missing.
What do I need to participate in this program?
You need access to a gym, a treadmill or space to run outside, a bench or step or a plyometric box, free weights, pull up bars and maybe elastic bands (I recommend some on my insights).
Who are these workouts for (skill-level)?
All levels are welcome on this one!
If you are a beginner you may need to modify few exercises (like stepping up a box instead of jumping). Or if you are an intermediate to advanced like me, I promise you will sweet like crazy and work hard too!
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