Mudmoiselle Training Program and Exercises

 

Jenna Medina




Jenna's love and passion for working out led her to prep and compete in her first fitness competition in 2011. The change in training programs and food prep transformed her physique so much she was blown away. She had been training consistently for 8 years prior and never saw the changes in her physique like she did once she competed in her first show. The want to start training herself and learn more about the way the body responds to different training styles and food prep was a must.

For her second fitness competition she decided to train and prep herself the whole way through. Along with seeing a big difference in her physique, she also noticed a huge difference mentally. Documenting most of her fitness journey clients, friends and family started asking her to train them. After being fully certified as a Canfit Pro Personal Trainer, she began training clients right away.

The success of her clients have been amazing, changing plans based to fit everyone differently is key. Everyone has a different goal and it is Jenna's goal to make sure they are reached.



Upper Body Circuit


Plank Position

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Exercise description

The starting position of a push-up, with arms straight but not locked, making sure arms are positioned directly below the shoulders.


Rock Climbers

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Exercise description

In plank position start bringing your knees up one by one switching them up increasing in speed.

 

Inchworms to Drop Push-Ups

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Exercise description

In standing position bend forward and crawl arms out into a plank position and slowly lower like push-up but drop down fully releasing the arms then pushing back up into plank then crawl backward back up to standing position.

 

Burpees

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Exercise description

Jump up then down into plank position and back up as fast as you can and repeat to increase heart rate.

 

Plank Reaches

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Exercise description

Start in Plank position, lift and reach out one arm at a time.

 

 

Tricep Dips

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Exercise description

Find something stable like a bench or a log, stand in front of the bench and placing both back palms on the edge behind you, sliding legs bent or straight (more difficult) and dipping down keeping chest high and back straight when dipping down. 

 

 

Superman Back Extension

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Exercise description

Laying flat on your stomach, raise your legs and arms at once creating a curve in your lower back and squeezing your back muscles and engaging your glutes.

 

Shoulder Raises

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Exercise description

In standing position, start with weights together in front of you, then lift with arms bent to shoulder height, and bring back to starting position.  Repeat.

 

 

 

Lower Body Circuit 


Knees Up (for warm up before leg exercises)

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Exercise description

In standing position, place hands in front, palms down and lift one knee at a time until it hits your palm, alternating legs and increasing speed for cardio vascular warm up.

 

Squats


Trainer’s tip: When doing leg exercises, make sure your knees are not over extending (i.e. knee should not go past your toe to avoid injuries), and your heels are always pushing into the ground.  Do not go forward on your toes, the toes do not need to be engaged during squats or lunges.  Keep chest up and back straight when squatting and lunging. And always keep your glutes engaged.

Basic Squats

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Exercise description

Feet hip width apart, press heels down and bend knees to lower down into a squat, keeping your chest high and head straight.  Keep hands in front of you to help with balance.

 

Advanced Squats

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Exercise description

With feet together, press heels down and bend knees to lower down into a squat, keeping your chest high and head straight.  Keep hands in front of you to help with balance.

 

Sumo Squats

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Exercise description

With feet farther apart, toes pointing on an angle away from you, press heels down and bend knees to lower down into a squat, keeping your chest high and head straight.  Keep hands in front of you to help with balance.

 

Jump Squats

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Exercise description

Feet hip width apart, lower into basic squat position, then jump straight up and reach for the sky with your arms.  On the way down, land with your heels on the ground and lower back into basic squat position.

 

Weighted Squats

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Exercise description

Weights can be added to squats for greater difficulty.  Hold the weights to your side or on your shoulders, whichever is more comfortable for you.

 

Basic Lunges

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Exercise description

In standing position, step forward with your right leg, bend your knee and lower into lunge position with knee stopping at a 90 degree bend.  Make sure your foot reaches out far enough so that your knee doesn't go past your toe to avoid injuries. Your left leg should bend down behind you but without touching the ground. Keep your back and neck straight, and glutes engaged.  Alternate stepping forward with the left leg and repeat.

 

Weighted Basic Lunges

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Exercise description

Add weights to basic lunges for greater difficulty.

 

Burpees

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Exercise description

Jump up then down into plank position and back up as fast as you can and repeat to increase heart rate.

 

Plank Hold

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Exercise description

In plank position, hold for 1 minute, making sure arms are positioned directly below the shoulders.

 

Plank Elbow Roll

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Exercise description

In plank position, gently drop one elbow to the ground then the other and lift back up to plank position one arm at a time.

 

Plank Back Rows

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Exercise description

In plank position with weights in hands, keeping abs engaged and back straight, pull one arm back and upwards lifting weight while bending your elbows.  Lower weight back to the ground, switch arms and repeat.

 

Bulgarian Lunges

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Exercise description

Place one foot behind you on (or pressed against) something stable, position your other foot in front of you, bend your knee and lower into lunge position with knee stopping at a 90 degree bend.  Make sure your foot reaches out far enough so that your knee doesn't overextend past your toe to avoid injuries. Keep your back and neck straight, and glutes engaged.  Finish your repetitions, then switch legs and repeat.

 

Weighted Bulgarian Lunges

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Exercise description

Add weights to Bulgarian Lunges for greater difficulty.  It is easiest to keep the weights by your side for this exercise.

 

Basic Sit Ups

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Exercise description

Sitting on the ground with both legs bent hip width apart, place arms out in front of you beside your knees, slowly lower down to the ground contracting your abdominals.  To increase difficulty, try to lower as far down as you can without your back touching the group and hold before coming back up.

 

Oblique Crunches

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Exercise description

Laying on your back with knees bent and soles of your feet flat on the ground, place arms behind your head and engage abs to lift your head and elbow to reach towards the opposite lifted knee.  Finish repetitions and then alternate sides.

 

Standing Weighted One-Legged Deadlifts

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Exercise description

Stand on one leg, place other leg slightly behind you, hold a weight in the hand on the same side as your standing leg.  Bend forward at the waist and lower the weight to as close to the ground as possible without touching and lift your back leg simultaneously until it is parallel to the ground.  Then lift your body back up to a standing position.  Keep the standing leg slightly bent while bending down and engage the hamstrings.  Focus only on the standing leg, the back leg can be straight or bent, whatever is more comfortable.