LET’S TRAIN TOGETHER

Every Monday, Tuesday, and Wednesday at 6:30 am we train live on YouTube, at this LINK. Troverai un rettangolino con una scritta rossa LIVE.

L’allenamento che eseguiamo è stato studiato dal dottor Alessandro De Vettor fisiologo clinico dell’esercizio. Potete trovare le registrazioni delle dirette sulla nostra pagina YouTube nella sezione LIVE. Gli allenamenti con l’elastico li trovate nella playlist “elastici”

On this page you’ll find all the information about the training program designed by clinical exercise physiologist Alessandro De Vettor
3 consecutive days of strength training followed by 4 days of rest, allowing the body to regenerate. During these four days, you’ll do interval walks you can find a tutorial on how to do them at this link trovate il tutorial di come eseguirle.
To discover the benefits of cluster training, watch this live session with Dr. De Vettor.

TUTORIAL

In these videos, Dr. Alessandro De Vettor guides me through the correct execution of the exercises. Cluster training should be done at a sustained pace, so it’s important to learn the movements first. We’ve updated some exercises since these tutorials were recorded you’ll find the current ones this pdfalong with the full description of each cluster: the sequences, the rest periods, and a detailed explanation of every exercise.

Clicca here to watch the tutorial for Cluster Day 1
Clicca here to watch the tutorial for Cluster Day 2
Clicca here to watch the tutorial for Cluster Day 3

FACE YOGA TUTORIAL

In this In this video I’ve collected the tutorials by Trinh Georg. If you’re on Instagram, please follow her as a sign of gratitude for her amazing free content. You can find her profile at this link.

In this video you’ll also find a full workout from face yoga trainer Petra Miklus. On the Viso In Forma Viso In Forma website you can access Petra’s complete course.

EQUIPMENT

At this link you’ll find a video where I show the equipment we use

Two dumbbells for upper body. The weight depends on your fitness level: 2, 3, 4, 5 kg or more. During a live session, some women mentioned training with 8 kg dumbbells! I use 3 kg and 4 kg ones, which I bought herebut any kind will do.

Two heavier dumbbells for lower body: from 8/10 kg upwards. I bought adjustable dumbbells so I can gradually increase the weight. The set I purchased this goes up to 30 kg, meaning each dumbbell can reach 15 kg. You can also combine them into a barbell. The set includes 0.5 kg plates, allowing you to increase the load by 1 kg at a time.

Important note on dumbbells:during the workout we’ll need 2 sets with different weights, and there won’t be time to adjust the plates on adjustable ones. So you’ll need two separate sets of dumbbells. You can choose:
A) Two sets of adjustable dumbbells: one up to 15 kg for arms and one up to 30 kg for legs
or
B) One set of fixed dumbbells (choose the weight according to your level—personally I started with 3 kg but also have 4 kg) and one adjustable set up to 30 kg. Note: with this option you’ll need to gradually buy heavier fixed dumbbells as you progress.

3) One medium-resistance power loop (about 10 kg). I bought this because is black

4) One hip band. I bought thisalso in black.

That’s it!

To get to know Alessandro De Vettor better, the best way is to watch the very first live session we did together.
On Instagram you’ll also find the live live presentation of this project, where Alessandro explains how we’ll train (with “clusters”) and why.