Flab-to-Fit: Week 1 of the Transformation Workout Program

Updated on October 10, 2016
Kevin McClernon profile image

A retired Marine, Kevin incorporates all components of physical fitness to improve the strength and conditioning of men and women alike.

Time to Get Up & Go!

It's time to stop thinking and start doing.

Doing—taking action—is the only way to get anything done. This is especially true when talking about changing your body composition and getting fit. There is absolutely no other way you can strip excess body fat and build muscle without exercise.

Don't ignore it or push it off any longer. Working out regularly coupled with healthy eating habits are the keys to transformation the old you to the new, fabulous you.

Week 1 Exercise Plan

There will be only three days of training this week. Sunday through Wednesday are off days. If you have been actively training, consider these rest and recovery days.

Use the off days to prepare for the upcoming program. Arrange your schedule to make time for the workouts. Get your workout gear ready. Review the plan overview, Flab-to-Fit: The Total Body Transformation Program at https://caloriebee.com/workout-routines/Flab-To-Fit-The-Total-Body-Transformation-Plan and be ready to go to work come Thursday.

SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Rest
Rest
Rest
Rest
Calisthenics & jogging
Calisthenics & jogging
Walking & weightlifting

Thursday

All exercise sessions will begin with a warm-up period. The warm-up allows your body to gradually prepare for vigorous exercise by increasing the blood flow to muscles. The increased blood flow, raise in the body's core, and joint movement help increase flexibility and reduce the risk of injury.

Pull-ups (and/or chin-ups) are the primary strength development exercises used in this program. Yes, they can be very difficult. The objective is to be able to do "dead-hang" pull-ups. If you can not complete one at first, don't worry and don't give up. You will get stronger just handing from the bar. Attempt to to the prescribed number of repetitions. You can use your body's momentum during the jump up to help or swing to get momentum for assistance.

Crunches will be the principal abdominal exercise used throughout the program. Like with pull-ups, attempts and partial crunches are better than no crunches at all. Remember, practice makes perfect.

The main cardio-vascular endurance activity in the Flab-to-Fit exercise plan will be jogging. Do be concerned if you can not jog the entire distance. All jogging sessions can be jog-walk sessions for the prescribed distance. Like anything else, your system needs to develop in order to master the activity. Do what you can and you will continually improve.

Cool-down periods will conclude each training session. The cool-down allows the body to gradually return to a resting state. The cool-down will include light activities and stretching.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Partial squat - Trunk bends - Trunk twists - Neck clock - Jog-in-place - Arm circles - Jumping jacks
1
5
Pull-ups *
1
3
Crunches
1
AMRAP ** 20 seconds
Jog
1
400m
Stretch: Triceps - Upper back - Chest - Quads - Calf - Hurdler - Groin
1
20 seconds each
* Pull-ups or chin-ups ** As many reps as possible

Have you exercised regularly during the past 6 months?

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Friday

This workout will include two separate circuits. The first circuit is designed to work the entire body. The second circuit emphasizes core development with various abdominal exercises. Abdominal crunches and a jog will complete the workout.

Circuits are conducted without rest between exercises. A group of exercises is one round. Rest for 60 seconds between each round.

The first circuit includes 3 rounds of 1 pull-up followed by 6 crunches and a burpee. The second circuit includes 5 rounds of front planks of 10 seconds each, side planks with 5 seconds per side, 1 sit-up and 1 flutter kick.

Two sets of 15 crunches and a 800m jog will follow the circuits.

EXERCISE(S)
SETS
REPETITIONS
Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - Standing glutes stretch - Donkey kicks - Walking butt kicks
1
6
Pull-up + Crunches + Burpee
3
1 + 6 + 1
Front plank + Side planks + Sit-up + Flutter kick
5
10s + 5s +1 +1
Crunches
2
15
Jog
1
800m
Stretch: Bridge - Cobra - Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts
2
10 seconds each

Saturday

The goal of the Flab-to-Fit weight training program is to develop muscular endurance.

Muscular endurance is the ability of muscles to perform repeated movements for a sustained period of time. The focus is on quantity of work performed as as such should be done with very manageable loads, or weight. I recommend that when starting out, use just the bar. Weight can be added as you go along. Also, as the program goes along the aim will be to add sets and repetitions, not necessarily weight.

Compound exercises will be performed during weight training sessions. Compound movements use multiple joints and multiple muscles to work the entire body. This adds efficiency to the workouts and creates the greatest changes in body composition --- the goal of the program.

A walk is included in the warm-up and cool-down. During the walk; do arm circles, neck rolls and horizontal arm swings to increase upper body flexibility and mobility.

EXERCISE(S)
SETS
REPETITIONS
Walk
1
800m
Squat
1
4
Bench Press
1
4
Seated Row
1
4
Military Press
1
4
Walk
1
800m
Stretch: Quad - Chest - Upper back - Delts
2
10 seconds each

Move Forward

Arrange your schedule, revamp your habits and move forward. Regardless of where you start and where you want to go, remember...a voyage of a 1,000 miles starts with one step. Take the first step that will help you loss excess body fat, get and stay fit as well as feel happier for life.

Keep checking back as I will continue writing a weekly Flab-to-Fit exercise plan and give you more advice and workouts that you can do nearly anywhere. In the meantime, visit my profile page where you can find all of my published fitness and sports conditioning articles.

Please don’t hesitate to leave a comment with concerns, feedback or questions.

Until next time, be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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    • profile image

      Gomez 

      2 years ago

      Your articles are Truly motivational. I have been a 'road walk'addict for about a decade now. At 46yrs of age my contemporaries tell me I don't want to grow old as most of them do look older than I do (I have maintained a lean body and very upright body structure with a flat belly). The sense of fulfilment and wellbeing from a 3times a week 1hr road walk early mornings cannot be matched!

      Please keep up the good work of sharing awesome excercize tips. MANY ARE BEING BLESSED BY THE INFORMATION.

    • Kevin McClernon profile imageAUTHOR

      Kevin P McClernon 

      2 years ago from Dania Beach, Florida

      Congratulations Andreea!

      Before starting get your OB's approval, which may come with limitations. As you know, your body's been through a lot so a post-partum convalescent period is in order. Depending on the individual and her doctor's preferences, this period can range from six weeks to six months.

      Returning to training post-partum will require a progressive training routine, the Flab-to-Fit program is a good fit. Again, start only after getting the doctor's approval and within any limitations that your doctor sets.

      Congrats again!

    • profile image

      AndreeaSmash 

      2 years ago

      This is great :) cannot wait to get started. Any advice for postpartum women? I don't want to overdo it and also kinda have limited time thanks to baby :P

    • Kevin McClernon profile imageAUTHOR

      Kevin P McClernon 

      2 years ago from Dania Beach, Florida

      Thanks for the comment DreamerMeg...I agree 100%!!!

    • DreamerMeg profile image

      DreamerMeg 

      2 years ago from Northern Ireland

      It's important to keep training even as you get older.

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