MPOWERED 10-WEEK TRANSFORMATION PROGRAM

Body Transformation Program

Created By:

Marta Fowler www.martafowler.fit

DISCLAIMER This program is not intended as medical advice or to serve as a substitute for medical counselling. Instead, as a nutritional and exercise guide, this is only designed to supplement, not replace, medical care or advice as part of a healthful lifestyle. As such, the information should be used in conjunction with the guidance and maintenance of your physician. You must consult your physician before beginning this program. By electing not to obtain the physician’s consent, you accept full responsibility for your actions. By utilizing the nutritional guidance and exercise strategies presented in this program, you recognize that despite all precautions on the part of Marta Fowler, there are risks of injury or illness that can occur with any fitness program. You assume such risks and waive, relinquish and release any claim that you may have against Marta Fowler as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the information shared.

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WHAT’S THE LINGO? Below is a comprehensive list of commonly used fitness terms.

CIRCUIT TRAINING is a workout that typically includes 4-10 different exercises, usually referred to as stations. You perform each station for a certain amount of time OR a specific number of reps before moving on to the next one.

INTERVAL TRAINING involves a series of exercises interspersed with rest or relief periods.

REPETITION is a complete movement of an exercise. For example, lowering your body rather than pushing back up is considered one repetition when you squat.

RESISTANCE TRAINING is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and endurance. The external resistance can be dumbbells, rubber exercise tubing, body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

SET is a group of consecutive repetitions performed without resting. An example would be one set of 15 repetitions followed by a rest interval before another set.

STRAIGHT SETS require you to perform several sets using several repetitions. For example, if your workout calls for 20 reps x 3 sets, you will complete 20 repetitions of a specified movement for three sets before moving on to the next exercise.

SUPERSET workout involves alternating sets of two different exercises with no or minimal rest. For example, do a bunch of squats and pushups, alternating until you've completed all the sets.

TRI-SET consists of performing three exercises in a row with no or minimal rest. For example, a set of dumbbell squats, followed immediately by a group of dumbbell shoulder presses, followed immediately by many pushups, would be considered one tri-set.

WORK: REST RATIO represents the amount of time you're working and the amount of time you're resting during each interval. For example, if a workout calls for "10 intervals at 30:30," that would mean that you're going to perform ten breaks in which you work for 30 seconds and rest for 30 seconds.

QUICK START GUIDE Welcome to the program! Here are your first steps to getting started:

REVIEW YOUR TRAINING PACKAGE - Study exercise demos ahead of time so you know what to do as soon as you begin your workout.

DOCUMENT YOUR STARTING POINT - Take your “before” pictures and measurements, and record your body weight before beginning your program.

TRACK YOUR PROGRESS - Take progress pictures, record your body weight, and measure your body parts every two weeks.

KEEP NOTES - Keep notes of how many of the recommended reps were accomplished and how much time it took you to finish your workout so that you can strive to improve.

KEEP COPIES OF YOUR DEMOS AND TRAINING INSTRUCTIONS ON YOUR MOBILE DEVICE AND DESKTOP Screenshot what you need onto your camera roll for easy reference during training. Save your training folder on your home screen so that it motivates you to stick with the program.

JOIN THE COMMUNITY - Connect with and receive support from like-minded women inside my private group on Facebook.

SHARE YOUR PROGRESS - When you send me your progress pictures or updates, I will help you spread the inspiration and positive vibes by giving you a shoutout on my social media platforms!

FINAL STEP YOU WILL USE A CONVENIENT (FREE) TABATA TIMER APP THROUGH YOUR CIRCUIT TRAINING PHASES.

DOWNLOAD & INSTALL TABATA TIMER ON YOUR DEVICE

This Is What Your Training-Ready Screen Looks Like

NOTE: The instructions on how to set up the timer will be provided later in this manual

HOW TO MAXIMIZE YOUR RESULTS Check out the Training Schedule on the next page. If any of these days don’t work with your schedule, feel free to rearrange as needed.

You’ll get the best results if you take one off day for every 2-3 consecutive training days.

As you go through these two weeks, you can use the blank calendar to record the workouts you have completed and see how well it matches the prescribed schedule.

Please use the Warm Up and Cool Downs before and after each workout.

You have several opportunities to perform each workout. Make a point of taking notes every time you train to keep a score of essential training elements.

For example: Did you complete all rounds and reps with ease?

How long were your rest periods between exercises?

How long were your rest periods between rounds?

How long were your rest periods between circuits?

What areas proved to be a challenge?

If your workouts aren't challenging enough, you can intensify them by things like: Reducing rest periods Speeding up or slowing down your tempo Doing more reps Adding resistance like dumbbells or ankle weights You will get the best results by increasing the intensity of your sessions.

Use the Tabata timer to get the most out of your workouts.

TRAINING SCHEDULE Week 1

Week 2

Week 3

MON

TUE

WED

THU

FRI

SAT

SUN

25 Min Tabata Circuit Workout 1

25 Min Tabata Circuit Workout 2

25 Min Tabata Superset Workout 1

25 Min Tabata Superset Workout 2

PT With Marta Or 60 min walk

Straight Sets 2x15 Workout 1

REST

Straight Sets 2x15 Workout 2

30 Min Tabata Circuit Workout 1

30 Min Tabata Circuit Workout 2

REST

PT With Marta Or 60 Min Walk

30 Min Tabata Superset Workout 1

60 Min Walk

30 Min Tabata Superset Workout 2

Straight Sets 3x12 Workout 1

Straight Sets 3x12 Workout 2

REST

PT With Marta Or 60 min walk

40 Min Tabata Circuit Workout 1

40 Min Tabata Circuit Workout 2

REST

40 Min Tabata Superset Workout 1 REST

REST

40 Min Tabata Superset Workout 2 45 Min Tabata Circuit Workout 2

PT With Marta Or REST

Straight Sets 3x15 Workout 1

REST

PT With Marta Or REST

60 Min Walk

REST

Week 4

Week 5

Week 6

Straight Sets 3x15 Workout 2

45 Min Tabata Superset Workout 1

60 Min Walk

45 Min Tabata Superset Workout 2

REST

PT With Marta Or 60 min walk

REST

REST

REST

Straight Sets 4x15 Workout 1

25 Min Tabata Circuit Workout 1

Straight Sets 4x15 Workout 2

PT With Marta Or 60 min walk

25 Min Tabata Circuit Workout 2

REST

20 Min Tabata Superset Workout 1

20 Min Tabata Superset Workout 2

20 Min Tabata Circuit Workout 1

20 Min Tabata Circuit Workout 2

20 Min Tabata Superset Workout 2

REST

REST WALK

WALK REST

REST WALK

WALK REST

PT With Marta + 20 Min Tabata Superset Workout 1 REST WALK

WALK REST

REST WALK

Week 7

Week 8

Week 9 Week 10

45 Min Tabata Circuit Workout 1

TRAINING LOG Use this planner as a guideline to schedule your workouts a week in advance

MON

TUE

Tabata Circuit Workout 1

WED

THU

FRI

SAT

Tabata Circuit Workout 2

Tabata Supersets Workout 1

PT with Marta

Tabata Supersets Workout 2

SUN

Week 1

Tabata Superset Workout 1

Tabata Superset Workout 2

Week 2

Record your completed workouts here MON

AM

PM

TUE

WED

THU

FRI

SAT

SUN

HOW TO SET UP YOUR TABATA WORKOUT First, you will self-assess as Beginner, Intermediate, or Advanced athlete.

Your workout options typically range from five to sixty minutes per session.

Workout Length

Choose an option that fits your schedule. A fiveminute workout is better than no workout at all.

The most important part of your fitness journey is consistency because it drives results and helps you create habits. Over time, habits become a lifestyle, which is the desired goal of this program.

Set Prep, Work, Rest, Cycles, and Sets according to the guidelines provided.

For example: You are an Intermediate athlete wanting to do a fifteen-minute workout.

You will, therefore, program your app as follows: PREP: WORK: REST: CYCLES: SETS: REST:

10 30 15 10 2 60

Press START and have FUN!

Timer Set Up

PREP WORK REST CYCLES SETS REST

5 MIN

10 MIN

15 MIN

20 MIN

25 MIN

30 MIN

10 20 10 10 1 0

10 40 20 10 1 60

10 30 15 10 2 60

10 35 25 10 2 60

10 30 20 10 3 60

10 35 25 10 3 60

TABATA TRAINING GUIDE

TIMER

BEGINNER

15 MIN

20 MIN

25 MIN

30 MIN

35 MIN

40 MIN

45 MIN

10

10

10

10

10

10

10

10

10

WORK

15

15

15

30

20

30

30

30

40

REST

15

15

15

30

30

30

30

20

25

CYCLES

10

10

10

10

10

10

10

10

10

SETS

1

2

3

2

3

3

3

4

4

REST

0

60

60

60

60

60

60

60

60

15 MIN

20 MIN

25 MIN

30 MIN

35 MIN

40 MIN

45 MIN

5 MIN

10 MIN

PREP

10

10

10

10

10

10

10

10

10

WORK

20

40

30

35

30

35

30

30

40

REST

10

20

15

25

20

25

30

20

25

CYCLES

10

10

10

10

10

10

10

10

10

SETS

1

1

2

2

3

3

3

4

4

REST

0

60

60

60

60

60

60

60

60

15 MIN

20 MIN

25 MIN

30 MIN

35 MIN

40 MIN

45 MIN

TIMER

ADVANCED

10 MIN

PREP

TIMER

INTERMEDIATE

5 MIN

5 MIN

10 MIN

PREP

10

10

10

10

10

10

10

10

10

WORK REST

25 5

45 15

30 15

40 20

50 25

40 20

30 30

30 20

40 25

CYCLES

10

10

10

10

10

10

10

10

10

SETS

1

1

2

2

2

3

3

4

4

REST

0

60

60

60

60

60

60

60

60

WARM UP WARM UP

JOG IN PLACE Take 60 seconds to get your body moving and heart rate elevated with a light jog in place.

JUMPING JACKS Complete 20 Jumping Jacks with good form. HOP OVER BODYWEIGHT SQUATS Do 20 Bodyweight squats, going all the way down as low as you can and really focusing on good form and alignment.

Complete this warm up three times, and feel free to also add on foam rolling if you have any particularly tight muscles.

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CIRCUIT WORKOUTS CLICK

WORKOUT 1 DEMOS BY: STEPH VRANTSIS https://www.youtube.com/shorts/ a9VhathvbhA

SIT SQUAT ROLL-BACK ASSISTED DROP DOWN TO LIFT-OFF HOP OVER UNILATERAL BOXER KICK 1 UNILATERAL BOXER KICK 2 PLANKED ROTATION ISOLATION DONKEY KICKS 1 ISOLATION DONKEY KICKS 2 RUNNER START 1 RUNNER START 2

CLICK

WORKOUT 2 DEMOS BY: KIRSTEN STANLEY https://www.youtube.com/watch?v=dDKDkQBcSk

RUNNING ON THE SPOT JUMPING JACKS PHANTOM ROPE SIDE TO SIDE HOPS PHANTOM BASKETBALL LEAP JUMP LIFT OFF SIDE TO SIDE JUMP ALTERNATING CURTSY JUMP TOUCH SQUAT JUMP

COOL-DOWN FORWARD BEND

Stretch your Hamstrings and Lower Back by standing with your feet and folding forward to touch the ground.

Grab your calves' back and pull your chest towards your knees for a deeper stretch.

FIGURE 4 SIT

Cross one ankle over one knee and squat down until you feel a stretch across your hips and butt. Stand in a wide lunge position and press your hips forward until you feel a bit in your hip flexor. Hold for 60 seconds on each side.

LUNGE HOLD

Stand in a wide lunge position and press your hips forward until you feel a stretch in your hip flexor. Hold for 60 seconds on each side.

Complete this cool-down two or three times, and feel free to add other stretches and foam rolling if you have any particularly tight muscles.

They say that nothing worth having comes easy, but intentional work can quickly turn goals into reality!

Here is to YOU and your fitness success! #youarepossible #meowornever