Men’s Workout — Jardim da Estrela

# Men’s Workout — Wednesdays 8:00 AM @ Jardim da Estrela

A weekly training circle for men to reconnect with our bodies, nature, and each other. All levels welcome. Expect a mix of strength, endurance, and mobility work—done with intention, brotherhood, and zero ego.

## What to expect (60 min)

• Arrival & intention (5 min): brief check-in, breathwork.
• Mobility warm-up (10 min): hips, spine, shoulders.
• Strength blocks (20 min): functional bodyweight work (push, pull, squat, hinge, carry). Progressions for every level.
• Endurance finisher (10 min): simple, scalable intervals to get the heart pumping.
• Cool down (10–15 min): guided stretching + short visualization to ground goals and gratitude.
• Closing circle (2 min): share wins, set a micro-commitment for the week.

## Who it’s for

Men of any age and fitness level who want to:

• Build a resilient, capable body
• Improve mobility and posture
• Train outdoors, phone-free
• Find accountability and real community

## What to bring

• Water
• Yoga mat

## Meeting point

Jardim da Estrela, 8:00 AM sharp. We gather by the central lawn. Aim to arrive 5 minutes early.

## Good to know

• Movements are scaled—you choose your level each set.
• Respect your body; injuries/modifications are always supported.

Come build strength, mobility, and brotherhood—one Wednesday at a time.