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Flab-to-Fit: Week 2 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.

Welcome to week two of the Flab-to-Fit transformation workouts. As with all weeks, variety and balance are among the fitness principles considered when developing the exercise program.

Including variety of training reduces boredom and increases motivation and progress. This program is successful because it includes multiple different conditioning activities. It is effective because it address all components of physical fitness.

Overemphasizing a single fitness component fails in providing a comprehensive plan where the body is efficiently trained and toned. Many weight lifters lack cardiovascular endurance while many long distance runners lack muscular strength. Balanced training ensures that all components of physical fitness are address and the body is conditioned in a well-rounded manner.

Source

Week 2 Workout Overview

SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Running
Cross-training
Rest
Flexibility
Hiking
Weight Training
Running
Source

Sunday

Sunday's workout session serves as an introduction to sprint training. A sprint-specific warm-up is conducted after general mobility exercises and a walk.

The general warm-up includes full-body activities that involve large muscle groups. These activities are not specific to the workouts main activity but serve to prepare the body for more strenuous activities.

The specific warm-up includes movements that are part of the daily workout. A sprint-specific warm-up focuses on actions common while sprinting; butt-kick jogging, high-knee jogging, jogging, skipping, sprinting and striding.

Striding is best described as running at a pace faster than jogging but slower than sprinting. While striding aim to increase your stride length while increasing stride frequency (leg speed) minimally.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
5
Walk
1
400m
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10m
Striding
1
200m
Walk
1
400m
Stretch: Hurdler - Groin - Hurdler - Lower back - Calf - Upper back - Chest
2
10 seconds each

Tuesday

An athletic cross-training session designed to improve acceleration, power and strength.

The acceleration portion of the workout mimics actions of sprinters while starting a race. The sprinters start exercise begins with a sprinters stance; one leg back and the other forward as if doing mountain climbers. Stand up bringing the rear forward and up to a high-knee position. The starting drills begin with the sprinters stance and are conducted by taking one explosive step out of the stance.

The power and strength period consist of two sub-periods. The first period consists of three sets of single exercises; upright row, barbell squat and push-ups. Once these sets are completed; three rounds of a four exercise circuit are conducted.

The workout is completed with a flexibility period.

EXERCISE(S)
SETS
REPETITIONS
REST
Jumping jacks - Partial lunge - Standing glutes stretch - Standing quad stretch - Mountain climbers - Air squats - High knees
1
5
10 seconds
Jog - Stride
2
10m
30 seconds
Sprinter Start Exercise
4
1
15 seconds
Sprints Start Drill
4
1 step
30 seconds
Upright Row
3
1
90 seconds
Barbell Squat
3
1
90 seconds
Push-ups
3
2
60 seconds
Lunge + Pull-up + Alternate Toe Touch + Sit-ups *
3
2 each
15 seconds
Stretch: Chest - Upper back - Lower back - Hurdler - Quad
2
30 seconds each
-
* Circuit training

Tuesday

A rest day with no physical activities planned. Physical activity should be kept to a minimum in order to allow your body as much recovery as possible.

Wednesday

A relatively light workout session whose goal is to improve flexibility.

Mobility exercises are conducted to warm-up and improve dynamic flexibility. These exercises are multi-joint, multi-muscle movements that extend the range of motion in joints. Mobility exercises contribute to improved overall athleticism by their active movement and coordination attributes and serve to reduce the risk of injury.

Static stretching should only be conducted after a warm-up and/or training session, and only to a point of moderate tension. Stretching should not hurt! The main benefit of stretching is to reduce muscle soreness due to training.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
2
5
Stretching: Chest - Triceps - Delts - Hurdler - Lower back - Quads - Cobra
2
10 seconds each

Thursday

Thursday's exercise session serves as an introduction to hiking.

Place approximately ten pounds of "stuff" into a back pack and walk for a half-mile. The walk should take about ten minutes.

The items in the pack should be placed mid-back or higher to reduce stress on the lower back and possibility of injury. Always wear "broken-in" footwear when hiking.

EXERCISE(S)
SETS
REPETITIONS
Partila lunge with twist - Hip thrust - Bird dog - Partial squat - High knees - Standing quad stretch - Standing glutes stretch -Donkey kicks - Butt kicks
1
6
Hike
1
1/2 mile
Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Bridge - Cobra - Delts
2
10 seconds each

Friday

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

This session will double to quantity of lifting conducted during week 1. While increasing weight throughout the program, increase the poundage by the least amount possible. Also, while conducting multiple sets, use the first set as a specific warm-up using half the training weight for each exercise.

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

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

Saturday

Sprinters' body composition is lean and muscular. This workout will mimic that of a sprinter in order to build power and speed while reducing body fat and toning muscles.

Ensure that you complete the general and specific warm-ups prior to starting the wind sprints. In order to maintain maximum speed throughout the sprints, rest sixty seconds between each set. Also, used the first two or three sets to gradually build up to maximum speed and stride the last set to begin your cool down.

EXERCISE(S)
SETS
REPETITIONS
Heel raise - Partial squats - Butt kicks - Trunk bends - Jog-in-place - Arm circles - Jumping jacks
1
10
Skipping - Butt-kick jog - High-knee jog - Jog - Stride - Sprint
1
10m
Wind Sprints
10
15m
Walk
1
5 minutes
Stretch: Calf - Hurdler - Quad - Lower back - Delts - Triceps
2
10 seconds each

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, progress or questions.

Until next time, be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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