Unlock Your Peak Fitness at Home: Transform in Just 7 Days
A 7-day program by Ronan on mastering fitness freedom without the gym.
Best value
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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.
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
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.
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.
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.
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.
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.
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.
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.
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
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.
Micro lessons in just 20 mins a day
Each class builds up on the previous one to create a transformation effect
See dramatic results at the end of the program
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.
Part 1
‘Big 6’ Strength Training
Part 2
Circuit Training I
Part 3
Endurance Training
Part 4
Recovery & Mobility
Part 5
‘Big 6’ Strength Training
Part 6
Circuit Training II
Part 7
Recovery & Mobility For Moving Forward
Bonus 1
Bonus 2
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
Ronan Diego de Oliveira teaching at Mindvalley’s A-Fest, Bali and Mindvalley University in Pula, Croatia
“You are one talk away from the next massive breakthrough in your life.”
Eric Edmeades
As seen on
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case studies
from around
the world
Trusted by the world’s best teams
What students say about the program
Introducing Membership
Become a Mindvalley Member and get access to all 100+ world-class programs.
As a Mindvalley Member, you get access to all extraordinary transformations for every dimension of your life.
Level up your career, wealth, health, relationships, and more with Mindvalley’s full curriculum of best-in-class programs - each one powered by the world’s best teachers, leading-edge learning tools and technology, and the most passionate personal growth community on the planet.
Mindvalley Membership gives you everything you need to awaken your greatness. And reach for the impossible everyday. Get access to all our training from all our authors in one subscription.
What's included in your membership
For the price of just one program, get access to everything below
01
100+ programs in 6 categories
02
Advanced neuro-training
03
Community
04
A.I. guided curriculum
Try it for 15 days risk free
Remember you don’t have to say YES right now. Just say MAYBE and explore the materials for 15 days. Refund yourself anytime with one click via our Refund Page —no hassle, fast, and friendly. No questions asked.
Transform now with Mindvalley
What's included:
- Unlimited access to Mindvalley’s 100+ Curriculum.
- Access Mindvalley's private social network to connect, share wisdom, and grow with members in your city and globally.
- 1,000+ guided meditations & therapeutic sounds.
- A.I. guided curriculum that customizes to you and your interests.
Best value
For security, all orders are processed on a secured server.
Transform now with Mindvalley
What's included:
- Unlimited access to Mindvalley’s 100+ Curriculum.
- Access Mindvalley's private social network to connect, share wisdom, and grow with members in your city and globally.
- 1,000+ guided meditations & therapeutic sounds.
- A.I. guided curriculum that customizes to you and your interests.
Best value
For security, all orders are processed on a secured server.
Transform now with Mindvalley
What's included:
- Unlimited access to Mindvalley’s 100+ Curriculum.
- Access Mindvalley's private social network to connect, share wisdom, and grow with members in your city and globally.
- 1,000+ guided meditations & therapeutic sounds.
- A.I. guided curriculum that customizes to you and your interests.
Best value
For security, all orders are processed on a secured server.
Less than 20 minutes a day. Anywhere, anytime
Mindvalley Membership transforms you in the same time it takes to enjoy a cup of coffee. The key is in our hyper-optimized approach to personal development: which combines bite-sized daily lessons with community learning to grow you quickly, easily, and consistently. And you can get started right away in just four simple steps:
Become a Mindvalley Member…
Try with peace of mind thanks to our 15-day money back guarantee
Take the Mindvalley quiz…
To receive a personalized growth plan showing the areas of life to focus on first
Start your first 20-minute lesson…
By selecting a program that matches your quiz result
Connect with your community…
And meet like-minded Mindvalley Members with the same goals as youFrequently asked questions
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What people say about Membership
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