Jeferson Pinheiro Training

Jeferson Pinheiro Training Over the past 9-years, I’ve designed a concept that gives clients the best total body workout of their lives in just 30 to 60 minutes.

My functional interval method maximizes a workout by being broken into intervals of functional strength, core and cardio training. The concept behind functional interval training is to engage a total body workout, with strength, stability, power, mobility, endurance and flexibility. My philosophy is rooted in teaching clients proper training and movement patterns, which allows for faster results a

nd less injury. My method has helped hundreds of clients to find their best body and reach their individual goals faster than they ever have before. I offer individual workout programs for:
Strength
Weight-loss
Athletic performance
Mobility and flexibility
Ki-Hara

Ki-Hara is a form of stretching that not only builds a greater range of motion in the joints but strengthens the surrounding muscles as well. As an athlete and personal trainer, I implemented stretching to improve performance and recovery, but it wasn’t until I got involved with Ki-Hara, that I became aware that adding resistance through the movement delivers results that are unparalleled. Ki-Hara resistance stretching is employed as a stand-alone program by athletes and individuals worldwide to improve mobility, flexibility, and strength.

🎄MERRY CHRISTMAS & HAPPY HOLIDAYS TO OUR FAMILY AND FRIENDS🎄 Thank you for your kind comments and support this year. ...
12/25/2018

🎄MERRY CHRISTMAS & HAPPY HOLIDAYS TO OUR FAMILY AND FRIENDS🎄 Thank you for your kind comments and support this year.

🍁 WISHING ALL OF YOU A HAPPY THANKSGIVING 🍁 Thank you for all of the kind comments and support. ...
11/22/2018

🍁 WISHING ALL OF YOU A HAPPY THANKSGIVING 🍁 Thank you for all of the kind comments and support.

11/17/2018

| GRAB A BAND 💥 SIX MUST TRY EXERCISES 👊🏽|
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1) Jack To Curls
2) Straight Arm Pulls To Bridge March
3) Side-to-Side Chops
4) Alternating Knee Tuck
5) Straight Arm Russian Twist
6) Plank Single Arm Row Right
7) Plank Single Arm Row Left
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Do each exercise for 30 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .exercises .abs

📌 Tag a workout buddy who you think should give this workout a try!📌

11/16/2018

| FINISH THE WEEK STRONG 💪🏽FULL BODY DUMBBELL WORKOUT 💥|
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1) Stiff Leg To Single Leg Deadlift Right
2) Stiff Leg To Single Leg Deadlift Left
3) Bent Leg Deadlift
4) Bridge Chest Fly
5) Alternating Bent Over Rows
6) Kneeling Hammer Curl Press Left
7) Kneeling Hammer Curl Press Right
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Do 10 reps of each of the exercises, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .important .ability

📌 Tag a workout buddy who you think should give this workout a go!📌

11/15/2018

| PRESSED FOR TIME ⏱ 30 MINUTE LEG & CORE SLIDER WORKOUT💥|
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1) Lateral Lunge Left
2) Lateral Lunge Right
3) Plank Cross-Over Knee Tucks
4) Single Leg Hamstring Curls Left
5) Single Leg Hamstring Curls Right
6) Alternating Knee Tuck
7) Back Lunge Left
8) Back Lunge Right
9) Plank To Pike
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Do each exercise for 30 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .exercises .abs

📌 Tag a workout buddy who you think should give this workout a try!📌

11/14/2018

| ARE YOU UP FOR THE CHALLENGE 👊🏽 25 MINUTE SIX-PACK WORKOUT 💥|
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1) V-Bicycle
2) Push-Up To Pike
3) Straight Leg Single Leg Crunch Right
4) Straight Leg Single Leg Crunch Left
5) Side Plank Leg Left To Knee Drive Left
6) Side Plank Leg Left To Knee Drive Right
7) Straight Leg Lift
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Do each exercise for 30 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .exercises .abs

📌 Tag a workout buddy who you think should give this workout a try!📌

11/13/2018

| START YOUR WEEK WITH A BANG 💥 FULL BODY & CORE WORKOUT 👊🏽|
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1) Straight Leg Deadlift To Extension Right
2) Straight Leg Deadlift To Extension Left
3) Plank Jack To Alternating Spider
4) Back Lunge To Rotation Right
5) Back Lunge To Rotation Left
6) Squat To Squat Jump
7) Plank Alternating Arm Reach
8) Bent Leg Jack Knife
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Do each exercise for 30 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .exercises .abs

📌 Tag workout buddy who you think should give this workout a go!📌

| 🍁🍂FALL HARVEST BOWL 🍁🍂|▫️▫️▫️▫️Today we are enjoying this kale and brown rice bowl topped with colorful roasted carrot...
11/11/2018

| 🍁🍂FALL HARVEST BOWL 🍁🍂|
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Today we are enjoying this kale and brown rice bowl topped with colorful roasted carrots, steamed broccoli rabe, and delicious roasted red onions. I topped mine with a little evoo and sea salt and it is sooo good! We are really enjoying the season and looking forward to spending time with our family soon over the holiday.

11/10/2018

| THE DUMBBELL WORKOUT YOU SHOULD BE DOING 👊🏽|
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1) Back Lunge To Rotation Left
2) Back Lunge To Rotation Right
3) Barbarian Squats
4) Alternating Lateral Lunge Push-Out
5) Piston Push-Pull
6) Good Mornings
7) Ballistic Rows
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Do each exercise for 30 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .exercises

📌 Tag a workout buddy who you think should give this workout a go!📌

11/09/2018

| TIME CRUNCH ⏱ GRAB A BAND 💥 LEG & CORE WORKOUT 👊🏽|
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1) Kick Backs Left
2) Kick Backs Right
3) Straight Leg Kick Left
4) Straight Leg Kick Right
5) In-And-Out Squats
6) Bicycles
7) Cross-Over Right
8) Cross-Over Left
9) Side Plank Leg Lift Left
10) Side Plank Leg Lift Right
11) Flutter Kicks
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Do each exercise for 30 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds! .exercises .workout.fitnes

📌 Tag a workout buddy who you think should should give this workout a try!📌

11/06/2018

| ALL YOU NEED IS 10LBS 👊🏽 FULL BODY & CORE DUMBBELL WORKOUT💥|
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1) Sumo Squat Alternating Press Out
2) Alternating Split Squat Cleans
3) Sumo Squat Alternating Shoulder Press
4) Speed Skaters
5) Straight Leg T-Hold Left
6) Straight Leg T-Hold Right
7) Rolling Squat
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Do each exercise for 45 seconds, then rest for ☝🏽 minute. That’s one round, repeat for 🖐🏽 rounds!

📌 Tag a workout buddy who you think should give this workout a go! .exercises .ability

11/04/2018

| GO HAM 😱 KETTLEBELL FULL BODY & CORE WORKOUT 👊🏽|
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1) Kettlebell Swing
2) Single Arm Sn**ch Left
3) Single Arm Sn**ch Right
4) Goblet Squat
5) Straight Arm Crunch
6) Turkish Sit-Up Left
7) Turkish Sit-Up Right
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Do 10 reps of each of the exercises, then rest for ☝🏽 minute. That’s one round repeat for 8 rounds!

📌 Tag a workout buddy who you think should give this workout a go!📌

Address

4539 S Dale Mabry Highway
Tampa, FL
33611

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 8am - 12:30pm

Telephone

(813)4800688

Website

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