Luna Castilho
Empowered Home Edition
Get started today!
Welcome to my Home Edition workout Plan!
I'm so excited to have you here working out with me!
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 an optional extra day. 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 or different exercises, ... You will have to try to see!
Because we are always on the run, the workouts on this program are anywhere from 15-35min long. If you need an extra cardio make sure to check my guided runs in "Luna Run Club" or my HIIT and Core workouts.
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. You will notice that every week we will have 2 body weight guided classes and the rest is DY with dumbbells. I recommending having a medium to heavy dumbbells for the workouts.
My workouts include free weights, mobility and body weight exercises.
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
home, dumbbells, HIIT, Core
4 weeks program
home, dumbbells, HIIT, Core
4 weeks program
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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
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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!
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!
Who are these workouts for (skill-level)?
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.
If you are a beginner you may need to modify few exercises (like stepping up instead of jumping)
What do I need to participate in this program?
You will need yourself, a mat, a set of medium to heavy dumbbells, a positive atitude and dedication to stick to the program :)
How to schedule the program into a week?
I planed this workout to be 5 days a week in a roll with an optional extra day. 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.
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 4 and choose a random workout to do on your own.
We have 6 days of workouts per week and you can add a rest day in between workouts if needed.
- Get proper sleep (7-9 hours a night )
- Drink at least eight 8 oz glasses of the daily recommendation of water daily
- Balanced Nutrition
- Make sure to use active and full rest days to allow muscles time to recover
How long are the workouts?
Because we are always on the run, the workouts on this program are anywhere from 15-35min long. If you need an extra cardio make sure to check my guided runs in "Luna Run Club" or my HIIT and Core workouts.
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