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Flab-to-Fit: Week 3 of the Transformation Workout Program

Updated on October 22, 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.

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One Step Closer

Welcome to week three of Flab-to-Fit: The Total Body Transformation Program. Based on the proven training methods that has produced results for millions of armed forces members, this program will help you strengthen and reshape your body in a progressive manner to maximize your potential while minimizing the risk of injury.

Perhaps you're thinking that we're only taking baby steps. Remember, baby steps are better than no steps at all. This is a progressive program and gradually those baby steps will become an adult stride which will develop to leaps and bounds. Trying to tackle to much at once is a good recipe for injury and you will not be getting fitter if you're sidelined in a cast. Every step you take, regardless of length, is a step closer to obtaining your goal.

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Effect of Exercise

When exercise is conducted with regularity and over a period of time it causes the body to react in a positive manner. The reaction includes an improved the cardiovascular system and increased muscular endurance and strength.

An aerobic exercise effect requires training sessions to be conducted a minimum of three times weekly for twenty to thirty minutes per workout. An exercise effect for muscular endurance and strength requires repeated sets of higher intensity exercises for a relatively short duration.

The Flab-to Fit program includes training sessions which will enhance both cardiovascular and muscular endurance.

Week 3 Exercise Plan

SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Cross-training
Rest
Calisthenics
Cross-training
Weight training
Running
Cross-training

.

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Monday

A military-style cross-training session designed to improve speed and muscular endurance.

The muscular endurance portion of the session is a calisthenics circuit. Vigorously conduct the exercise for the allotted time, rest for 25 seconds, then move on to the next exercise. Complete to rounds of the circuit. As your conditioning level increases, so will the time for the exercise while the rest period will remain constant.

EXERCISE(S)
SETS
REPETITIONS
REST
Air squat - Trunk circles - Trunk twists - Standing quad stretch - Squat thrusts - Butt kicks - Alternate toe touches
1
5
10 seconds
Skipping
2
10m
15 seconds
Butt Kick Jog
2
10m
15 seconds
Wind Sprints
2
10m
30 seconds
Good Morning + Tuck Jump + Push-up + Lunge + Push-up + Seated Twist + Plank *
2
5 seconds
25 seconds
Stretch: Chest - Hurdler - Groin - Lunge - Delts
2
30 seconds each
-
* Circuit

Tuesday

A scheduled rest day with no physical activities planned. A day to recovery from previous workouts and be fresh to tackle the upcoming training.

Wednesday

A cross-training day combining calisthenics and wind sprints.

The workout includes a front plank and push-up combination, fifteen meter (15m) wind sprints, and jumping jacks. Each portion of the workout will be completed eight times before moving on to the next event. Rest one minute between events.

EXERCISE(S)
SETS
REPETITIONS
REST
Partial lunge - Hip thrust - Bird dog - Partial squat - High knees - Standing quad stretch - Standing glutes stretch - Donkey kick - Butt kicks
1
6
10 seconds
Front plank + Push-up
8
5 seconds + 1
15 seconds
Wind sprints
8
15m
60 seconds
Jumping jacks
8
5
15 seconds
Stretch: Calf - Hurdler - Groin - Quad - Chest - Tricpes
3
10 seconds each
-
Source

Thursday

The Flab-to-Fit weight training program is designed to gradually improve muscular endurance.

This session will add an additional set to amount lifted during week 2. The number of repetitions per set remains the same. Rest for sixty seconds between each set.

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
Walk
1
800m
Squat
3
4
Bench Press
3
4
Seated Row
3
4
Military Press
3
4
Walk
1
800m
Stretch: Quad - Chest - Upper back - Delts
1
20 seconds each

Friday

Besides being fast, sprinters' are fit; both lean and muscular. This speed workout is designed to build power and speed while reducing body fat and adding muscle tone.

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 - Groin - Delts - Triceps
2
10 seconds each

Saturday

A cross-training session similar in design to combat conditioning workouts conducted by U.S. Marines. This session is designed to develop athleticism and stamina in addition to promoting flexibility.

Following a warm-up, the workout includes several sets of various shuttle runs. Shuttle runs are complete by running from point A to point B and returning to point A without stopping. For this workout, the distance from the points is five meters (10 meters for the total run). Backpedaling simply means running backwards. The shuffle techinique is a sideways movements in which the feet and legs do not cross. The carioca techniques is is a sideways movements in which the feet and legs do cross.

A calisthenics circuit follows the shuttle runs. Conduct each exercise vigorously for twenty seconds, rest for thirty seconds, then conduct the following exercise.

EXERCISE(S)
SETS
REPETITIONS
REST
Heel raise - Trunk bends - Trunk twists - Side leg raise - Flutter kicks
1
10
10 seconds
Stretch: Calf - Hurdler - Lower back - Quad
1
10 seconds each
-
Shuttle: Sprint + Backpedal
2
5m + 5m
45 seconds
Shuttle: Backpedal + Sprint
2
5m + 5m
45 seconds
Shuttle: Shuffle Technique
2
5m + 5m
45 seconds
Shuttle: Carioca Technique
2
5m + 5m
45 seconds
Leg raise + Hip thrust + Front plank + Right plank + Left plank + Air squat + Horizontal arm swings + Reverse lunge + Alternate toe touch *
1
20 seconds each
30 seconds each
Stretch: Calf - Hurdler - Lower back - Quad
2
20 seconds each
-
* Circuit

Getting fit and toning up is a process. Like in the construction of anything, it functions properly when taken step-by-step. Building a great foundation is the key to all of the success that will follow. If the Taj Mahal was build on on lousy foundation, it wouldn't be India's greatest tourist attraction and one of the most beautiful structures standing today. Enjoy the process, built it right and make it last.

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, your progress or questions.

Until next time...be healthy and get fit!

Semper Fidelis
Semper Fidelis | Source

© 2016 Kevin P McClernon

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    • Kevin McClernon profile image
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      Kevin P McClernon 8 months ago from Dania Beach, Florida

      I'm glad that you enjoyed the article. Feel free to pass the link along to anyone interested in improving their fitness level and/or changing their body composition.

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      bigyat 8 months ago

      really nice article and what a impression for the people which have dream to become fit and fine .really nice article well i will will share this article to my mates and hope i will look forward for kepping your article in our website hope you wont mind at all here is our website http://recruitmentsynergy.com

    • JG Hemlock profile image

      JG Hemlock 8 months ago from VISIONS AND DREAMS

      I can imagine that this works but too rough for me. I have been walking 1 mile every day. I stop at the 1/2 mile mark and swim 10-15 laps and then finish my walk. I have been doing this for 5 weeks and amazing things have happened to my body in a gradual way. It is often pushing myself to go. You are correct! It works and anyone can do it. Hardcore running or even walking.

    • Kevin McClernon profile image
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      Kevin P McClernon 8 months ago from Dania Beach, Florida

      I'm glad that you enjoyed it DreamerMeg. Coupling intensity with variety makes for a good workout.

    • DreamerMeg profile image

      DreamerMeg 8 months ago from Northern Ireland

      I love circuit training classes. We used to have a class in our local community centre. It was tough but really fun. I like classes best but we get an almost daily 3 mile walk up a hill and occasionally I get a bit of a jog in. Reading about various fitness techniques is useful motivation.

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