Training and exercises

Discover a complete guide to the different types of training: functional exercises, bodyweight workouts, sessions with equipment and specific programs for each goal. You'll find articles packed with practical tips, detailed explanations, and insights to improve strength, endurance, flexibility, and overall well-being. A valuable resource for those who train in the gym, at home or outdoors, with content suitable for every level of preparation.

Basic exercises with resistance bands for the glutes and legs

Discover the best resistance band exercises for working out your glutes and legs at home. A practical guide featuring techniques, variations, and helpful tips to improve muscle tone, stability, and safety while performing the exercises.

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755 Views

How to incorporate resistance bands and weights: when to use them together

Learn when to use resistance bands and weights together to improve strength, stability, and control. A practical guide with examples, progression strategies, and common mistakes to avoid, to make your workout more effective and functional.

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1182 Views

Mini Band Glute Workout: 7 Effective Exercises Explained

Discover 7 exercises using resistance bands to effectively target your glutes. A practical guide featuring proper form, progression tips, and useful advice to improve muscle control, stability, and results—even at home.

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1055 Views

Resistance Bands for Beginners: 4-Week Program

Discover a 4-week resistance band program designed for beginners. A practical, step-by-step routine to help you work out at home and improve your consistency and confidence in your movements—without any complications.

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1891 Views

Muscle Hypertrophy vs. Strength: Which Should Be Your Priority?

Learn about the differences between strength training and hypertrophy training, the benefits of each approach, and how to choose the path that best aligns with your physical and performance goals.

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1559 Views

Effective 8-Week Hypertrophy Program (Beginners)

Discover an 8-week muscle-building program designed for beginners: practical workouts, progressive loading, and helpful tips for building muscle mass gradually and sustainably.

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1569 Views

Proper rowing technique: common mistakes and how to avoid them

Learn how to row correctly, avoid common mistakes and improve posture, rhythm and effectiveness on the rowing machine with practical, easy-to-apply tips.

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1207 Views

Beginner program: 8 weeks with rowing machine (at home)

Discover a practical 8-week program to start rowing machine training at home, improve endurance and create a sustainable routine even as a beginner.

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1425 Views

Complementary exercises off the rowing machine to improve rowing

Discover the most useful complementary exercises to improve rowing on the rowing machine through functional strength, mobility and movement control. Practical routines for better training at home as well.

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1250 Views

Program to lose weight with rowing machine in 8 weeks

Discover a progressive 8-week program to lose weight on the rowing machine, improve endurance and create a sustainable routine with workouts and practical tips.

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1208 Views

Workout in 20 minutes: 6 quick protocols with the rowing machine for those with limited time

Discover 6 fast rowing machine protocols designed for people who are short on time but want to exercise effectively, practically and sustainably even from home.

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1352 Views

Typical week: combine rowing machine and weight training for quick results

Learn how to combine rowing machine and weight training in a balanced typical week to improve strength, endurance and body composition without risking overtraining.

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1175 Views

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