Steel Mace Transformation Program
Created By:
Marta Fowler www.martafowler.fit
WHAT’S THE LINGO? Below is a reminder of commonly used fitness terms. ACTIVE RECOVERY is a low-intensity exercise that a person performs after a higher intensity exercise or training period to improve their recovery and performance. Active recovery can be a leisurely walk, swimming, or taking a yoga or stretch session. 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 groups 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 settings. 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.
HOW TO MAXIMIZE YOUR RESULTS Check out the Training Schedule on the next page. Feel free to rearrange as needed, just stay focused on following the workout sequence. 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.
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 in later pages of this manual.
TRAINING SCHEDULE MON
TUE
WED
THU
FRI
SAT
45 Min Tabata Superset Workout 2
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
SUN
PT with Marta
30 Min Tabata Circuit Workout 1
30 Min Tabata Circuit Workout 2
45 Min Tabata Superset Workout 1
REST
PT With Marta
PT With Marta
35 Min Tabata Superset Workout 2
PT with Marta
PT with Marta
Straight Sets 3x15 Workout 1
Straight Sets 3x15 Workout 2
REST
40 Min Tabata Circuit Workout 1
60 MIN SPEED WALK
40 Min Tabata Circuit Workout 2
60 MIN SPEED WALK
40 Min Tabata Superset Workout 1
ACTIVE RECOVERY
REST
40 Min Tabata Superset Workout 2
Straight Sets 3x20 Workout 1
60 MIN SPEED WALK
Straight Sets 3x20 Workout 2
ACTIVE RECOVERY
60 MIN SPEED WALK
ACTIVE RECOVERY
REST
PT with Marta
40 Min Tabata Circuit Workout 2
Straight Sets 4x10 Workout 1 45 Min Tabata Superset Workout 1
40 Min Tabata Superset Workout 1 Straight Sets 4x10 Workout 2
60 MIN SPEED WALK
REST
REST
45 Min Tabata Circuit Workout 1 45 Min Tabata Superset Workout 2
40 Min Tabata Circuit Workout 1 40 Min Tabata Superset Workout 2
ACTIVE RECOVERY
REST
REST
60 MIN SPEED WALK
45 Min Tabata Circuit Workout 2
ACTIVE RECOVERY
REST
REST
TRAINING LOG Use this planner as a guideline to schedule your workouts a week in advance
MON
TUE
WED
THU
FRI
SAT
SUN
Week 1
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 1
JOG IN PLACE Take 60 seconds to get your body moving and your heart rate elevated with a light jog in place. JUMPING JACKS Complete 20 Jumping Jacks with good form.
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 the above warm-up movements three times, and feel free to also add on foam rolling if you have any particularly tight muscles.
WARM-UP 2
Follow along the entire 5 min WORKOUT 1 Video as warm-up
CIRCUIT WORKOUTS CLICK
WORKOUT 1
If the link doesn’t work, copy and paste the following into your browser: https://www.youtube.com/watch? v=HoYsCfHM0bk
CLICK
WORKOUT 2
If the link doesn’t work, copy and paste the following into your browser: https://youtu.be/4JV7b_JtrMc
Box Jumps Box Overs Box Jacks T Rotation Box Jack to Squat Jump Dips Low Squat Roll-Back Curtsy (Leg 1) Curtsy (Leg 2) Alternating Rocket Jump Single-Leg Step-Up Grave Digger (Leg 1) Single-Leg Step-Up Grave Digger (Leg 2) Alternating Lateral Toss Single-Leg Lateral Step Down Curl (Leg 1) Single-Leg Lateral Step Down Curl (Leg 2) Alternating Step Up Curl 1 Alternating Step Up Curl 2 Alternating Step Up Hand-To-Hand Toss Step-Up Chop Twist 1 Step-Up Chop Twist 2
COOL-DOWN Stretches 1: 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.
This program is in progress and will continue to eveolve until the conclusion of our kick-start month.
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