Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 33 views

    Full Month Jan 2023

    Uploaded by

    Ayça
    The document provides an overview and instructions for Brenda Turner's month 1 total transformation program from January 2023. The focus for this month is building a strong foundation through mastering essential lifting moves like squats, deadlifts, pushups, pullups, lunges, and hip thrusts. It outlines the key concepts, exercises, sets, reps, and cardio for the 3 main full body training days. It also describes optional accessory and cardio days focusing on arms, core, and glutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Full Month Jan 2023

    Uploaded by

    Ayça
    33 views5 pages
    The document provides an overview and instructions for Brenda Turner's month 1 total transformation program from January 2023. The focus for this month is building a strong foundation through mastering essential lifting moves like squats, deadlifts, pushups, pullups, lunges, and hip thrusts. It outlines the key concepts, exercises, sets, reps, and cardio for the 3 main full body training days. It also describes optional accessory and cardio days focusing on arms, core, and glutes.

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document provides an overview and instructions for Brenda Turner's month 1 total transformation program from January 2023. The focus for this month is building a strong foundation through mastering essential lifting moves like squats, deadlifts, pushups, pullups, lunges, and hip thrusts. It outlines the key concepts, exercises, sets, reps, and cardio for the 3 main full body training days. It also describes optional accessory and cardio days focusing on arms, core, and glutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    33 views5 pages

    Full Month Jan 2023

    Uploaded by

    Ayça
    The document provides an overview and instructions for Brenda Turner's month 1 total transformation program from January 2023. The focus for this month is building a strong foundation through mastering essential lifting moves like squats, deadlifts, pushups, pullups, lunges, and hip thrusts. It outlines the key concepts, exercises, sets, reps, and cardio for the 3 main full body training days. It also describes optional accessory and cardio days focusing on arms, core, and glutes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    BRENDATURNER.

    COM

    Month 1 Jan 2023 Strong Foundations


    TOTAL TRANSFORMATION
    Overview & Key Concepts
    The focus of this month is building a strong foundation by mastering the essential
    lifting moves; Squats, Deadlifts, Pushups, Pullups, Lunges, & Hip Thrusts.
    Mastering these movement patterns will help you in your fat loss and
    transformation goals, and more importantly, will carry you through life with grace
    and strength. These movements all serve crucial purposes, and mimic natural
    movement patterns that the human body was designed for.

    Mind Muscle Connection - To get the most out of this, and every workout, activley
    focus on the muscles you're using while you workout. Mind muscle activation is KEY
    in getting fantastic results from your training. Focus focus focus!

    Squats - A key idea to remember with squats is the use of "torque". Torque is the
    active engagement of your legs throughout the movement. To get torque, stand
    with your feet hip width apart, and imagine screwing your entire leg outwards from
    your feet. Notice the sensation of your outer thighs and glutes engage as you do
    this.
    Eyes forward, Chest Up, Knees in line with your feet. Keep your core braced
    throughout this movement
    Stiff Leg Deadlift -Maintain a natural arch in the spine, avoid rounding out your
    back, and keep your head in neutral. Use your glutes as you bring the bar up by
    squeezing at the top.

    Push-Ups - Using the principle of torque, engage the targeted muscles by mentally
    corkscrewing your arms as you press up. Maintain a straight back, head in neutral,
    and press up at the top. Imagine trying to separate your shoulder blades as you
    reach the top.

    Pull-Ups - Use a resistance loop band to assist. Don't use momentum, and focus on
    the muscles used. Exhale as you come up.
    Overview & Key Concepts
    Lunges - Pay attention to the front knee, and make sure it's not caving inward.
    Keep your shoulders back and a proud posture. While the front leg is the primary
    focus of a lunge, the back leg is also helping, so press off of the back foot with a
    fair amount of force.

    Hip Thrusts - Keep your eyes forward during double leg hip thrusts. This will help
    to keep your glutes engaged, and preventthe wrong muscles from taking over. Use
    a tilting motion with your hips, rolling them back slightly as you go down, and rolling
    forward and up slightly as you come up. Squeeze your glutes at the top.

    Rest Periods - Use rest periods throughout your workout, resting after each super
    set. The purpose of rest periods is to allow ATP (energy) to replenish in your
    tissues, and to make sure your next set is done with good, clean form. A standard
    rest period is typically around 1 minute. Stay focused during rest periods, limit
    phone scrolling, and avoid chatting. Misuse of rest periods can break momentum
    and focus, leading to lackluster workouts

    Tabata -Tabata is a science backed method of cardiovascular training shown to


    accelerate fat loss. This form of cardio is very short, but very intense. There is a
    tabata for each day of the program in this month. Feel free to substitute various
    tabatas. For example, if you don't have a heavy rope at your gym, do the treadmill
    tabata instead.
    *Note: You should download a tabata timer app for your tabatas. The free tabata
    timer app works great.

    This arrow symbolizes a super set. Do one exercise,


    = and immediateley follow it with the noted exercise, then
    rest for one minute

    EL = Eeach Leg
    BRENDATURNER.COM

    Month 1 Jan 2023 Strong Foundations


    TOTAL TRANSFORMATION
    Three Main Training Days - Full Body
    DAY
    DAY 1 1 DAY 2 DAY 3
    Back Squat - 10 Stiff Leg Deadlift - 10 Reverse Lunges - 10EL

    Squat Jumps - 10 Ski Jumps - 10 Power Jumps - 10


    3X 3X 3X

    Pushups - 10 Pushups - 10 Pushups - 10

    Mountain Climbers - 10 Spider Climbers - 10 Plank Jacks - 10

    2X 2X 2X
    Hamstring Curls Hyperextension - 20 Reverse Hypers - 10
    on Swiss Ball - 10
    Power Lunge - 10 EL Band Jumps - 10
    Walking Plank - 10

    3X 3X
    Chin Up Chin Up Chin Up
    with Band - AMRAP with Band - AMRAP with Band - AMRAP

    3X 3X 3X

    Hip Thrust - 10-20 Elevated Bridge - 10-20 Kickbacks - 10-20EL


    3X 3X 3X
    Treadmill Tabata Bike Tabata Heavy Rope Tabata
    20 Sec Work | 10 Sec Rest 20 Sec Work | 10 Sec Rest 20 Sec Work | 10 Sec Rest
    8 X (4 Min Total) 8 X (4 Min Total)
    8 X (4 Min Total)
    Daily Step Target - 10k Steps (or More)
    BRENDATURNER.COM

    Month 1 Jan 2023 Strong Foundations


    TOTAL TRANSFORMATION
    Accessory & Cardio Days (Optional)
    ACCESSORY
    DAY 1 ACCESSORY
    DAY 1 DAY 2
    ARMS & CARDIO Core & Glutes

    Biceps Curl - 10 Kickbacks - 20 EL

    Tricep Pushup - 10 High Bird Dog - 10

    Shoulder Press - 10
    Single Leg Hip Thrust
    Half Burpee - 20 20 EL

    Mountain Climber - 10 Elevated High Plank -


    30 SEC
    Kick Throughs - 20
    Glute Bridge 25
    Supine Toe Reach - 10
    Reach Through V 10

    Rest 1 Minute Half Burpee - 10


    Repeat 3X
    Rest as Needed. Repeat 3 X

    Daily Accessory Day Step Target


    - 12k Steps (or More) -
    TOTAL TRANSFORMATION
    PROGRAM
    COMING FEBRUARY 2023
    True transformation happens when
    you nurture your entire being: Mind,
    Body & Spirit.

    MIND - Create New Patterns

    BODY - Look & Feel Fantastic

    SPIRIT - Connect with What Matters

    See You There! xoxo, Brenda

    JOIN THE WAITLIST

    You might also like